Triathlon Nutrition

Success on race day depends on consistency and on avoiding hyponatremia (a condition in which the sodium level in the blood is lower than the typical range) or energy depletion. 

Hence, for events longer than 90 minutes, the concrete standard is to aim for 60 to 90g of carbohydrates per hour. We recommend using the bike leg as a "rolling buffet" to consume solid fuels like our Duo Bars.

As you transition to the run, switch to Hydro Tabs and liquid energy gels, as digestion becomes significantly more difficult during the final discipline.

Run-stage GI distress is usually the result of overly acidic, concentrated gels sitting in a stressed gut. As intensity rises, digestion slows – making it harder to tolerate gels. To reduce the risk, focus on steady intake, adequate hydration and choosing products that are easier on the stomach.

OTE’s range of products is specifically formulated to be pH-neutral and uses real fruit juices. This ensures the energy is easy to digest, even during a high-intensity brick session or the final miles of a marathon, allowing you to focus on your pace rather than stomach discomfort.

Since it is physically impossible to fuel while in the water, your pre-swim preparation is vital. We recommend sipping a Hydro Tab solution in the 60 minutes leading up to the start. This ensures your electrolyte levels are topped up and helps you avoid early-stage cramping before you hit T1.

Triathlon training often involves multiple sessions per day. To back up your efforts, an OTE Protein Recovery Drink is essential within 30 minutes of finishing your session. This provides the optimal blend of protein and carbohydrates to replenish glycogen stores and repair muscle tissue – ensuring you’re recovered and ready for your next workout.