What to Eat Before, During, and After a Triathlon
Fuel smart. Race strong. Recover faster.
Getting your fueling right before, during, and after a triathlon can make the difference between a strong finish and a total bonk.
Nutrition is unique to each athlete and no single guide will be right for you, so take the following advice as a rough idea of what to expect. You should be spending your training phases working out works for you and have your coach (if you have one) support you.
The Day Before the Race
Goal: Top up glycogen stores, stay hydrated, and keep things simple.
✅ What to Eat:
High-carb, moderate-protein, low-fat meals
Familiar foods - don’t try anything new!
Example: rice or pasta with grilled chicken and veggies
💧Hydration:
Drink water regularly throughout the day
Include electrolytes, especially if it’s a hot race
❌ Avoid:
High-fiber or spicy foods
Alcohol or anything that might upset your stomach
Overeating - you want to feel fuelled, not stuffed
Race Morning
Goal: Top off energy stores and avoid GI issues.
⏰ Timing:
Eat your main pre-race meal about 2 hours before the start.
✅ What to Eat:
Easily digestible carbs
Moderate protein, low fat and fiber
Example: white toast with banana and honey, a small bowl of oats, or a bagel with jam
☕ Caffeine?
If you’re used to it in training, go for it. If not, don’t try it now.
💦 Don’t forget:
Sip water or an electrolyte drink in the final 90 minutes before the start.
During the Race
Goal: Stay fueled and hydrated so you don’t crash.
🏊 Swim
No nutrition during the swim. This is where your pre-race fuel kicks in.
🚴 Bike (Prime fuelling window)
The bike is where you can take on the most fuel. Aim for:
60–90g of carbs per hour
Hydration: 500–750ml of fluid per hour depending on heat/sweat
Mix of water, sports drink, and gels or bars
Popular options:
Energy drink mix in bottles
Gels + water
Energy chews or small bars
Salt tabs or electrolyte caps (if it’s hot)
⏱️ Eat every 15–20 minutes. Don’t wait until you’re hungry.
🏃 Run
Your gut is working harder now, so keep it simple:
Gels, chews, or coke every 30–40 minutes
Water at aid stations
Electrolytes if you’re sweating a lot or cramping
💡Tip: Practise your race nutrition during training so your body’s used to it!
🥤 After the Race
Goal: Rehydrate, refuel, and recover.
✅ Within 30–60 minutes:
Carbs to replenish glycogen
Protein to support muscle repair (15–25g)
Fluids + electrolytes to replace what you lost
Easy recovery meal ideas:
Chocolate milk + a banana
Protein smoothie with oats and fruit
Sandwich with lean protein + sports drink
🍕 Later in the day, enjoy a well-earned meal. Just keep hydrating and avoid anything too heavy if your stomach’s still a bit off.
🐝 Hive Endurance Tips
Test everything in training. Race-day nutrition should never be a surprise.
Label your bottles and gels. Know what you’re taking and when.
Bring spares. Drop one gel mid-run? You’ll be glad you packed extra.
Listen to your gut. Literally. Don’t force fuel if you’re nauseous, slow down and sip water first.
Research the nutrition provided on the course. If you plan to take it, test it out in training first.
Final Thoughts
Nailing your race-day nutrition isn’t just about what you eat, it’s about when, how much, and how practiced it is. When done right, fueling can give you the energy, focus, and confidence to race your best.