{"id":11715,"date":"2023-07-14T16:20:34","date_gmt":"2023-07-14T14:20:34","guid":{"rendered":"https:\/\/athleatcoach.com\/triathlon-competition-nutrition-what-to-consider-before-the-race\/"},"modified":"2026-03-17T18:17:35","modified_gmt":"2026-03-17T17:17:35","slug":"triathlon-competition-nutrition-what-to-consider-before-the-race","status":"publish","type":"post","link":"https:\/\/athleatcoach.com\/en\/triathlon-competition-nutrition-what-to-consider-before-the-race\/","title":{"rendered":"Triathlon Races &#8211; What to eat BEFORE the Race"},"content":{"rendered":"<h2><strong>Race Nutrition in Triathlon<\/strong><\/h2>\n<h4><span style=\"color: #006932;\"><strong>Part 1 Nutrition before the Race<\/strong><\/span><\/h4>\n<p>In this article, you will learn the most important nutrition tips for your triathlon races!<\/p>\n<p>&nbsp;<\/p>\n<p>Triathlon, which integrates the three endurance disciplines of swimming, cycling, and running, places unique physiological and nutritional demands on athletes. With competition durations spanning from approximately 50 minutes in sprint-distance events to over 14 hours in Ironman races, developing effective, evidence-based nutrition strategies presents a complex challenge for both athletes and practitioners.<\/p>\n<p>Irrespective of race distance, dehydration, depletion of carbohydrate stores, and gastrointestinal disturbances represent the primary nutrition-related factors limiting performance in triathlon, often determining overall success or failure (<em><strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/14971432\/\">1<\/a>,<a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.3109\/00365516709090629\">2<\/a>,<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3305389\/\">3<\/a><\/strong><\/em>).<\/p>\n<p>That\u2019s why race-day nutrition needs to be both targeted and well-tested in advance, taking each of these factors\u2014 and individual responses \u2014 into account.<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Nutrition in the Days before the Competition<\/strong><\/h3>\n<h4><span style=\"color: #006932;\"><strong>Carb Loading<\/strong><\/span><\/h4>\n<p>Often summed up by the phrase \u201ceat pasta to run faster,\u201d the traditional approach involves increasing carbohydrate intake while reducing training volume in the days leading up to competition. This strategy aims to maximise muscle glycogen stores\u2014a process known as supercompensation\u2014and, in turn, support improved endurance performance.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><em>But what does that actually look like?<\/em><\/li>\n<li><em>What are the physiological demands?<\/em><\/li>\n<li><em>When is it useful to use?<\/em><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Carbohydrates are the body\u2019s preferred fuel source during endurance exercise, as they can be converted into usable energy more rapidly and efficiently than fats. During higher-intensity efforts, muscle glycogen stores can become substantially depleted within approximately 75\u201390 minutes (<em><strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9291549\/\">4<\/a><\/strong><\/em>). While carbohydrates consumed during exercise can help maintain blood glucose levels, accessing energy directly from stored muscle glycogen is more efficient. For this reason, a key goal of nutritional strategies is to maximise glycogen availability and delay its depletion\u2014helping to sustain performance for longer.   <\/p>\n<p>&nbsp;<\/p>\n<div id=\"attachment_9821\" style=\"width: 461px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-9821\" class=\"wp-image-9821 lazyload\" data-src=\"https:\/\/athleatcoach.com\/wp-content\/uploads\/Glykogenspeicherleerung-bei-versch.-Belastungsintensitaet-1-1024x683.jpg\" alt=\"\" width=\"451\" height=\"300\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 451px; --smush-placeholder-aspect-ratio: 451\/300;\"><p id=\"caption-attachment-9821\" class=\"wp-caption-text\"><em>Influence of duration and intensity exercise on glycogen levels (<strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9291549\/\">4<\/a><\/strong><\/em>)<\/p><\/div>\n<p>&nbsp;<\/p>\n<p>Carbohydrates are stored in the liver &amp; muscles in the form of glycogen:<\/p>\n<ul>\n<li><strong>Liver<\/strong> (approx. 100g): Serves to regulate blood sugar levels.<\/li>\n<li><strong>Muscles<\/strong> (300-500g): Preferred fuel to generate energy during exercise<\/li>\n<\/ul>\n<p><em> <\/em><\/p>\n<blockquote>\n<h4 style=\"text-align: center;\"><em>Think of your glycogen stores as your fuel tank before a long journey. Before setting off, you want that tank as full as possible. The more fuel you start with, the longer you can go before needing to refuel\u2014and the better your chances of maintaining pace all the way to the finish.  <\/em><\/h4>\n<\/blockquote>\n<p>&nbsp;<\/p>\n<h4><strong><span style=\"color: #006900;\">How is a Supercompensation of Glycogen Stores Achieved?<\/span><\/strong><\/h4>\n<p>For a long time, it was thought that glycogen stores first had to be deliberately depleted\u2014typically through a combination of intense endurance training and a low-carbohydrate diet\u2014before they could be maximised. Early research on this approach, often referred to as the \u201cSaltin diet,\u201d showed that it could elevate glycogen stores above normal resting levels, a phenomenon known as supercompensation (<em><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/6048626\/\"><strong>5<\/strong><\/a><\/em>). However, this strategy is highly demanding and often leaves athletes feeling severely fatigued, irritable, and struggling with poor sleep\u2014hardly ideal in the crucial days leading up to competition.  <\/p>\n<p>This is why the findings of Bussau and colleagues (2001) were so well received. Their research showed that, in trained endurance athletes, deliberately depleting glycogen stores is not necessary to achieve supercompensation.<br \/>Instead, simply increasing carbohydrate intake by around 20\u201325% for 1.5 to 3 days\u2014combined with a reduction in training volume (known as a \u201ctaper\u201d)\u2014can elevate glycogen stores to similar levels as the traditional \u201cSaltin diet,\u201d without the associated fatigue and stress(<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12111292\/\"><em><strong>6<\/strong><\/em><\/a>). <\/p>\n<p>&nbsp;<\/p>\n<div id=\"attachment_9826\" style=\"width: 531px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-9826\" class=\"wp-image-9826 lazyload\" data-src=\"https:\/\/athleatcoach.com\/wp-content\/uploads\/Superkompensation-Glykogenspeicher-1024x683.jpg\" alt=\"\" width=\"521\" height=\"348\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 521px; --smush-placeholder-aspect-ratio: 521\/348;\"><p id=\"caption-attachment-9826\" class=\"wp-caption-text\"><em>Supercompensation of glycogen stores: with and without low-carb (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27408608\/\"><strong>6<\/strong><\/a>)<\/em><\/p><\/div>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Nowadays, the approach is much simpler and more practical: increase your carbohydrate intake by around 20% in the 2\u20133 days before the race while reducing your training volume. This strategy achieves almost the same glycogen-loading effect as older methods\u2014just without the unnecessary strain, making it far more manageable in the lead-up to competition.<\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"wp-image-9752 aligncenter lazyload\" data-src=\"https:\/\/athleatcoach.com\/wp-content\/uploads\/Carbloading-Uebersichtsgrafik.png\" alt=\"\" width=\"513\" height=\"327\" data-srcset=\"https:\/\/athleatcoach.com\/wp-content\/uploads\/Carbloading-Uebersichtsgrafik.png 513w, https:\/\/athleatcoach.com\/wp-content\/uploads\/Carbloading-Uebersichtsgrafik-480x306.png 480w\" data-sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 513px, 100vw\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 513px; --smush-placeholder-aspect-ratio: 513\/327;\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4><\/h4>\n<h4><span style=\"color: #006900;\"><strong>Who Should Consider Carbohydrate Loading?<\/strong><\/span><\/h4>\n<p>Carbohydrate loading is most relevant for athletes aiming to maximise performance in endurance events lasting longer than 90 minutes. However, there are a few important considerations. Simply eating larger amounts of your usual carbohydrate sources can quickly become a challenge for the gastrointestinal system, especially in the days leading up to competition.  <\/p>\n<p>With that in mind, the following tips and considerations can help you implement carbohydrate loading more effectively:<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #006900;\"><strong>Track your carbohydrate intake with an app or create a nutrition plan<\/strong><\/span><\/p>\n<ul>\n<li>Many athletes overestimate how many carbohydrates they actually consume and often end up reaching only about half of the recommended intake. Relying solely on feelings of fullness can be misleading, as the body will signal you to stop eating long before optimal carbohydrate targets are met. <\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #006900;\"><strong>Have a plan that is individually tailored to you<\/strong><\/span><\/p>\n<ul>\n<li>Different performance levels come with different training demands, and nutrition strategies should be adjusted accordingly<\/li>\n<li>Each body responds differently to increased carbohydrate intake, so individual tolerance is important to consider. In some cases, a sensitive stomach or digestive issues may need to be taken into account when planning your approach.<\/li>\n<li>Every athlete has a different everyday life, and accordingly individual solutions are needed in practice<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #006900;\"><strong>Low in fiber, low in fat &amp; moderate in protein<\/strong><\/span><\/p>\n<ul>\n<li>Pay attention to low-fiber and easily digestible foods<\/li>\n<li>This reduces the likelihood of avoiding gastrointestinal discomfort<\/li>\n<li>It is also easier to consume such a high amount of carbohydrates, because these foods are less filling<\/li>\n<li>As a rule of thumb: consume between 10 and 20g of fiber per day during the carb loading phase<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #006900;\"><strong>Example of fiber reduction:<\/strong><\/span><\/p>\n<ul>\n<li>Wholemeal bread &gt; White bread<\/li>\n<li>Oatmeal &gt; Crunchy muesli<\/li>\n<li>Nuts and seeds only in small quantities<\/li>\n<li>Rice instead of potatoes<\/li>\n<li>Juice instead of large amounts of fruit<\/li>\n<li>Reduce the amount of vegetables to 100 to 150g<\/li>\n<\/ul>\n<p><em> <\/em><\/p>\n<p>To avoid excessively increasing total calorie intake, it\u2019s important to slightly reduce fat and protein while increasing carbohydrates. For example, 600 g of carbohydrates already provide around 2400 kcal. Focusing on lean protein sources can help keep overall energy intake in check.<\/p>\n<p>In addition, it can be useful to temporarily reduce high-fibre foods\u2014such as large amounts of fruits, vegetables, legumes, and whole grains\u2014as these can increase feelings of fullness and may contribute to gastrointestinal discomfort during this phase.<\/p>\n<p>In the example below, we show how these strategies can be put into practice in a simple daily plan.   <\/p>\n<p>&nbsp;<\/p>\n<p><strong><em>A less suitable dinner choice would be something like pizza. While it does provide some carbohydrates, it is also high in fat and protein, which increases overall calorie intake and can make it harder to prioritise carbohydrates effectively. <\/em><\/strong><\/p>\n<p>&nbsp;<\/p>\n<blockquote>\n<h4 style=\"text-align: center;\">Don&#8217;t be afraid of products with a high sugar content and sport drinks, they can make your life easier in this case!<\/h4>\n<\/blockquote>\n<p>&nbsp;<\/p>\n<h3><\/h3>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"wp-image-9853 aligncenter lazyload\" data-src=\"https:\/\/athleatcoach.com\/wp-content\/uploads\/Carbloading-Beispiel-724x1024.png\" alt=\"\" width=\"442\" height=\"625\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 442px; --smush-placeholder-aspect-ratio: 442\/625;\"><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Nutrition on Race Day<\/strong><\/h3>\n<h4><span style=\"color: #006932;\"><strong>How do you deal with Nervousness and Digestive Issues?<\/strong><\/span><\/h4>\n<p>&nbsp;<\/p>\n<p>A certain level of nervousness before competition is completely normal. However, if you tend to feel particularly anxious, it may be worth reducing or even avoiding caffeine. Digestive issues often go hand in hand with pre-race nerves, and the stimulating effects of caffeine can amplify both anxiety and gastrointestinal discomfort\u2014potentially increasing the risk of problems on race day.   <\/p>\n<p><span style=\"color: #000000;\"><strong>These tips will help you<\/strong><\/span> reduce the risk of <span style=\"color: #000000;\"><strong>digestive problems<\/strong> <\/span>on the day of the competition:<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Avoid experimenting on race day \u2014 stick to foods you know you tolerate well.<\/li>\n<li>Consume little fiber &amp; fats<\/li>\n<li>Large amounts of fructose can also trigger stomach issues<\/li>\n<li>Certain foods with a high proportion of fermented carbohydrates (FODMAP content) can cause digestive issues<\/li>\n<li>Make sure you drink enough fluids<\/li>\n<li>Avoid painkillers such as Ibuprofen<\/li>\n<li>Plan your food in advance and prepare it the day before and check what is available at the competition venue<\/li>\n<li>Allow enough time for digestion before the start!<\/li>\n<\/ul>\n<p><strong> <\/strong><\/p>\n<h5><strong> <\/strong><span style=\"color: #006900;\"><strong>3-4 Hours before the Race<\/strong><\/span><\/h5>\n<p>Depending on the start time, the last larger meal should be consumed around 3\u20134 hours before the race. This meal should be high in carbohydrates (approximately 100\u2013250 g), low in fibre and fat, and contain a moderate amount of protein.<\/p>\n<p>This carbohydrate-rich meal not only provides a final \u201ctop-up\u201d of muscle glycogen stores, but also helps replenish liver glycogen, which is largely depleted overnight. Maintaining adequate liver glycogen is important for stabilising blood glucose levels and ensuring a consistent energy supply to the central nervous system.<br \/> (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21660838\/\"><em><strong>7<\/strong><\/em><\/a>).   <\/p>\n<p>&nbsp;<\/p>\n<h5><span style=\"color: #006900;\"><strong>&lt;60 Minutes before the Competition<\/strong><\/span><\/h5>\n<p>If there is a longer gap between your last main meal and the start, it can be helpful to include a small, easily digestible carbohydrate snack closer to race time. Suitable options include a ripe banana, a large handful of raisins or cranberries, three rice cakes with honey, an energy gel, or around 250\u2013300 ml of a sports drink.<br \/>This can also be a good time to consume your first dose of caffeine (approximately 2\u20133 mg per kg of body weight), if you plan to use it as part of your race strategy.  <\/p>\n<p>If the race starts very early, it\u2019s not always practical to eat a full meal 3\u20134 hours beforehand. In this case, a larger snack made up of easily digestible, carbohydrate-rich foods\u2014ideally including some liquid calories\u2014can be consumed around 2 hours before the start. For example, this could be ~4 slices of toast with jam or honey alongside a glass of juice.<\/p>\n<p>Closer to the start (around 20\u201330 minutes before), you can then add a final carbohydrate top-up, such as an energy gel or 250\u2013300 ml of a sports drink.   <\/p>\n<p>Whichever approach you choose, the most important thing is that you\u2019ve tested it in training under race-like conditions. This is the only way to be confident that your strategy works for you\u2014and that there are no surprises on race day. <\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" class=\"alignnone wp-image-9832 lazyload\" data-src=\"https:\/\/athleatcoach.com\/wp-content\/uploads\/pre-workout-MZ-1024x1024.png\" alt=\"\" width=\"442\" height=\"442\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 442px; --smush-placeholder-aspect-ratio: 442\/442;\"><\/p>\n<h5><\/h5>\n<h5><\/h5>\n<h5><span style=\"color: #006900;\"><strong>Hydration<\/strong><\/span><\/h5>\n<p>Another important aspect of nutritional strategies before the start is ensuring optimal hydration.<br \/>\nStarting the race well-hydrated is essential. If you begin in a dehydrated state, it\u2019s very difficult to fully compensate during the race \u2014 especially over longer distances.<\/p>\n<ul>\n<li>Drink 5 &#8211; 7ml of fluid per kg of body weight immediately after getting up. Water, tea, juices or sports drinks are the most suitable drinks here (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17277604\/\"><em><strong>8<\/strong><\/em><\/a>) <\/li>\n<li>After that, only small to moderate amounts of fluid are needed to maintain optimal hydration levels throughout the race<\/li>\n<li>More isn\u2019t always better here\u2014drinking excessively can simply increase the urge to urinate, which is far from ideal in the moments before the start<\/li>\n<li>In the final 1\u20132 hours before the start, aim to drink only around 200\u2013300 ml, guided by your sense of thirst. Checking the colour of your urine can also be a simple way to assess your hydration status (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24740242\/\"><em><strong>9<\/strong><\/em><\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26642041\/\"><em><strong>10<\/strong><\/em><\/a>)<\/li>\n<li>If your urine is pale in colour, you\u2019re likely well hydrated and don\u2019t need to drink more. If it appears darker yellow, it\u2019s a good idea to consume an additional 200\u2013300 ml of fluid. <\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"wp-image-9757 aligncenter lazyload\" data-src=\"https:\/\/athleatcoach.com\/wp-content\/uploads\/urine-colour-chart_Canva-1-1024x1024.png\" alt=\"\" width=\"404\" height=\"404\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 404px; --smush-placeholder-aspect-ratio: 404\/404;\"><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3><strong><span style=\"color: #006900;\">Summary:<\/span><\/strong><\/h3>\n<ul>\n<li>The pre-race period can be broadly divided into two phases: the 3\u20134 days leading up to the competition, which focus on carbohydrate loading, and the nutrition strategy on the morning of the race itself.<\/li>\n<li>During carbohydrate loading, it\u2019s important to increase carbohydrate intake by around 20\u201325% while significantly reducing training volume at the same time<\/li>\n<li>To minimise feelings of fullness and reduce the risk of gastrointestinal issues, focus on easily digestible carbohydrate sources while keeping fibre and fat intake relatively low<\/li>\n<li>On the morning of the race, the priority is to ensure adequate carbohydrate and fluid intake, with the exact amounts depending largely on the time available between your first meal and the start<\/li>\n<li>Above all, the key is to develop an individual strategy and test it in training beforehand.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: center;\"><strong><span style=\"color: #006900;\">Wishing you every success in your upcoming races!<\/span><\/strong><\/h3>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"wp-image-10150 aligncenter lazyload\" data-src=\"https:\/\/athleatcoach.com\/wp-content\/uploads\/Silas-Testimonial-1-1024x724.png\" alt=\"\" width=\"817\" height=\"578\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 817px; --smush-placeholder-aspect-ratio: 817\/578;\"><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><strong>Interested in <a href=\"https:\/\/athleatcoach.com\/en\/coaching\/\">professional nutrition coaching<\/a>? You can find more information about our services here. We also offer a free introductory call for anyone looking to learn more and see if our coaching is the right fit.  <\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"wp-image-9843 aligncenter lazyload\" data-src=\"https:\/\/athleatcoach.com\/wp-content\/uploads\/ATHLEAT_LOGO_RGB_GRUEN-ohne-Unterschrift-1024x231.png\" alt=\"\" width=\"443\" height=\"100\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 443px; --smush-placeholder-aspect-ratio: 443\/100;\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Triathlon nutrition guide: discover carb loading strategies and what to eat before a race to maximise endurance, energy levels, and performance.<\/p>\n","protected":false},"author":6,"featured_media":12881,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[297],"tags":[296,295],"class_list":["post-11715","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article-3","tag-endurance-sport","tag-triathlon"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Triathlon Races - What to eat BEFORE the Race - athlEATcoach | Sports Nutrition<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/athleatcoach.com\/en\/triathlon-competition-nutrition-what-to-consider-before-the-race\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Triathlon Races - What to eat BEFORE the Race - athlEATcoach | Sports Nutrition\" \/>\n<meta property=\"og:description\" content=\"Triathlon nutrition guide: discover carb loading strategies and what to eat before a race to maximise endurance, energy levels, and performance.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/athleatcoach.com\/en\/triathlon-competition-nutrition-what-to-consider-before-the-race\/\" \/>\n<meta property=\"og:site_name\" content=\"athlEATcoach | Sports Nutrition\" \/>\n<meta property=\"article:published_time\" content=\"2023-07-14T14:20:34+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-17T17:17:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/athleatcoach.com\/wp-content\/uploads\/4-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"960\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Marius Bernhardt\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Marius Bernhardt\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/athleatcoach.com\\\/en\\\/triathlon-competition-nutrition-what-to-consider-before-the-race\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/athleatcoach.com\\\/en\\\/triathlon-competition-nutrition-what-to-consider-before-the-race\\\/\"},\"author\":{\"name\":\"Marius Bernhardt\",\"@id\":\"https:\\\/\\\/athleatcoach.com\\\/en\\\/#\\\/schema\\\/person\\\/c210b8255e216db06f45f969761534f8\"},\"headline\":\"Triathlon Races &#8211; 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