Triathlon Nutrition Calculator
Calculate personalized nutrition and hydration strategy for triathlon training and racing
Triathlon Details
Great for beginners
Affects sweat rate calculations
Temperature affects calorie and fluid needs
Race Distances
Your Nutrition Strategy
During Race Fueling
🍯 Carbohydrates
💧 Hydration
Pre-Race & Recovery
🌅 Pre-Race (15-30 min before)
🔄 Recovery (within 30 min)
Food Options (per 90 kcal feeding)
Energy gel
Quick absorption
Banana (medium)
Natural sugars + potassium
Dates (5 pieces)
Natural whole food
Sports drink (500ml)
Hydration + fuel
Race Day Timeline
Nutrition Tips
Start fueling early - don't wait until you feel hungry
Practice your race nutrition during training
Avoid high-fat and high-fiber foods during race
Drink regularly, don't wait until thirsty
Have a recovery plan ready post-race
Best Race Foods
🏊 Swimming
No eating - focus on technique
🚴 Cycling
Energy bars, bananas, sports drinks
🏃 Running
Gels, dates, diluted sports drinks
Hydration Strategy
Electrolyte drinks for events >1 hour
Take large sips every 5-7 minutes
Switch to water if stomach upset occurs
Monitor urine color for hydration status
Understanding Triathlon Nutrition Science
Energy Systems
Your body stores approximately 2000 calories as glycogen in muscles and liver. For longer triathlons, this isn't enough, requiring external fuel to maintain performance and prevent the dreaded "bonk" or "hitting the wall."
Carbohydrate Requirements
- •<1 hour: No fueling needed, water sufficient
- •1-2 hours: 30-60g carbs per hour
- •>2 hours: 60-90g carbs per hour
Timing Strategy
Carbohydrates take 30 minutes to be absorbed and available for energy. Start fueling early, even before you feel hungry, to maintain steady energy throughout the race.
Key Calculations
Calories: MET value × weight (kg) × time (hours)
Carbs: 60g per hour for endurance events
Fluids: 500-1000ml per hour depending on conditions
Recovery: 1.2g carbs + 0.3g protein per kg body weight
Discipline-Specific Nutrition
🏊 Swimming Phase
No eating during swim. Focus on pre-race fueling 15-30 minutes before start. Hydration is key, but avoid over-drinking to prevent discomfort.
🚴 Cycling Phase
Most comfortable time to eat. Start fueling 5-10 minutes into bike leg. Solid foods work well here. Aim for 100 kcal every 20-30 minutes.
🏃 Running Phase
Prefer liquid/gel nutrition as chewing becomes difficult. Continue regular fueling schedule. Focus on easily digestible carbohydrates.