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Nutrition can be tricky and is highly individual when training for an Ironman event. Trial and error is key when it comes to dialing in your race day needs. Here are some tips to help!
There are 2 major things you need to plan for during your event —hydration and calories. Hydration will primarily come from electrolytes in drinks, like our Sport Hydration Drink Mix, and calories will come from the carbohydrates you eat in on-the-go food – unless you drink Superfuel.
As for the event itself, we like to think in terms of a timeline to help guide athletes. (The portions & products may vary for each athlete.)
Fueling during the swim is not recommended. The breakfast you have that morning and topping-off before the swim are essential to get through the first portion!
A note about Superfuel: We usually recommend most athletes start at 3-4 scoops of Superfuel with 1 scoop of Hydration Mix (mixed in or in a separate bottle - up to you!) to make sure you have a balance of carbohydrates and electrolytes. For most females the serving sizes recommended is a bit too much and can be hard on our guts. We also recommend sipping it instead of trying to chug it all at once. If you need more guidance please let us know, but do try Superfuel before your event to make sure that you have the right proportions that work for you!
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