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Nutrition

4 key energy products to carry race day

Here the four key energy products that need to be part of your race day arsenal

ENERGY GELS
These have been core to a triathlete’s race fuelling strategy since the late 1980s when the Lepping Squeezy gel was dished out at Ironman Hawaii. These sachets of energy usually come in isotonic and traditional versions. Isotonic comes pre-mixed with water but are bulkier; pure energy gels are packed with carbs but can be tougher to consume without water.

Could potatoes be an alternative to energy gels?

ENERGY BARS
Energy bars are perfect for riding where the weight-bearing nature of your bike and, in general, lower intensity of exercise means they’re more easily digested. Homemade versions are often better than commercial as they contain more water.

   

Energy gels versus energy bars

What should you look for in an energy bar?

ENERGY CHEWS
These are common across both the bike and run, and are akin to Wine Gums (only with higher levels of calories and added portability). They’re easy to digest, small in size and easily managed when it comes to monitoring the amount of carbs consumed.

DRINK TABS
Electrolyte tabs are designed for hydration purposes. Simply plop a tab into your water bottle and you’ll consume numerous minerals that accelerate the transport of water to your working cells, sodium being the most important. These are particularly prevalent at hot races.

What’s the difference between a sports drink and a recovery drink?

What happens when you take a recovery drink?

Ironman nutrition: what to carry on the bike


 
 

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