Triathlon Nutrition 101: What to Eat Before, During, and After the Race

Triathlon Nutrition 101: What to Eat Before, During, and After the Race 

If you’re a beginner triathlete and don't quite feel as confident as you'd like when it comes to nutrition, don’t stress, we’ve got you covered with this easy-to-follow guide to triathlon nutrition. When it comes to chasing (and achieving) your triathlon goals, what you eat is just as important as how you train. The right nutrition can help you feel energised on the course, keep you going strong through each leg, and get you back on your feet after the finish line. 

In this article we discuss some options to eat before, during and after your race. It is important to note that when it comes to nutrition everybody reacts differently and it's crucial that you try your nutrition out during practice before race day. 

What To Eat Before The Race 

Let’s talk pre-race meals. The goal is to fuel up with something light yet energising. Eat something that is packed with carbs that will give you that much-needed energy, a bit of protein to keep you feeling full, and as little fat as possible to avoid sluggishness. 

Easy Pre-Race Meal Ideas: 

● Oats with honey: It’s affordable, delicious, and a great source of slow-burning energy. Perfect with a drizzle of honey or a pinch of cinnamon. 

● Rooibos tea and toast with peanut butter: Rooibos is caffeine-free and loaded with antioxidants, making it a calming and hydrating choice before the race. Pair it with wholegrain toast and peanut butter for a quick energy fix. 

● A simple smoothie: Blend a banana with some oats, plain yoghurt, and a scoop of almond butter for an easy-to-digest, nutrient-packed option. 

The golden rule? Eat your pre-race meal 2–3 hours before the start, and don’t experiment with new foods on race day. Your stomach will thank you later! 

What to Eat During the Race: Triathlon Nutrition Basics 

Once the race starts, your body will burn through energy faster than you think. You’ll need to refuel with the right snacks and drinks to keep going strong, nothing fancy, just what works! 

Quick Energy Options 

● Energy gels and bars: Local brands like 32Gi or USN make excellent choices. They’re small, easy to carry, and packed with carbs. Start fuelling about 30–45 minutes in, then top up every 30 minutes. 

● Electrolyte drinks: Staying hydrated is a must, especially in the warm South African weather that we experience in December. Try rehydration drinks like Revive or Tailwind to replace electrolytes and keep the energy flowing.

Real Food Options 

● Bananas: Nature’s energy bar! They are easy to eat, full of quick-release carbs, and super kind to your stomach. 

● Biltong: Not your typical race snack, but it’s salty, full of protein, and great for long events where you need more than just sugar hits. 

Once again, the key is to practise your fuelling strategy in training so you know what works (and what doesn’t) for your body. 

What to Eat After the Race 

Now that you’ve crossed the finish line, and feeling a mixture between exhausted and high on the endorphins, it’s time to focus on recovery. To refuel as quickly as possible you should aim to get something in within 30 minutes of finishing, to replace all the energy that you burned. This will also help your muscles recover quicker and you’ll be back out there before you know it! 

A quick snack after the race: 

● This is where the famous choice of a chocolate milk comes in, a perfect mix of carbs and protein. 

● We recommend having your post-race meal ready in a smoothie form in case it’s difficult to eat and digest actual food. 

Once you've recovered more and you're ready for a big meal, it's important to inlcude lean protein, carbs and a lot of vegetables, so basically a well rounded meal! 

And, of course, drink plenty of water alongside these snacks to rehydrate fully. Bonus Tips for Triathlon Nutrition Success 

1. Practise makes perfect: Whatever you plan to eat on race day, make sure you’ve tested it during training to avoid surprises. 

2. Small and steady: Keep your portions small and regular during the race. A little bit of fuel goes a long way. 

3. Stay hydrated: It’s easy to forget to drink when you’re in the zone, but dehydration can sneak up on you. Sip consistently throughout. 

4. Listen to your body: Everyone is different. If something feels off, adjust your nutrition strategy until you find what works for you. 

Triathlon nutrition doesn’t need to be complicated. With a bit of planning you can fuel your way to success. 

So, what are you waiting for? Eat smart, race hard, and have a blast out there!