Race Fueling

Use these calculations and steps to establish a base-level range for your hydration needs. And then make a plan and be flexible from there.

Lionel Sanders fueled his way to second place at May's Ironman World Championship race using an unusual (but very Canadian) ingredient. Here's what you need to know about using maple syrup in your triathlon fueling plan.

Should I abstain from caffeine for a period of time leading up to my event to get a bigger boost when using it on race day?

Racing a 70.3 requires some nutritional planning.

How much sodium should you take in during a triathlon training session or race?

What's in your sports drink matters—a lot. Here's how to choose the best sports drink for triathlon training and racing.

The latest breed of sport drinks are sucking some of the sugars out of their products. But don’t go rushing to fill up your bike bottles with low-carb drinks just yet.

Triathlon requires specific nutritional considerations. Test and practice to find what works.

Everything you need to know about eating for optimal performance as you count down to the big day.

Try these creative, nutritious and tasty ways to upgrade your next bowl of yogurt.

Training at altitude requires extra attention to your nutrition.

How visceral sensitivity can be an underappreciated cause of runners’ gut issues.

Eat this. Not that.

Yes, you need to practice.

A daily diet of pizza, cookies and Ben & Jerry’s affects more than your waistline.

Steer clear of one-size-fits-all formulas to balance carbs, fat, and protein in your diet.

See if your fueling strategy (or lack thereof) is affecting your performance and health goals.

Learning how to mitigate GI distress in training and racing can be well worth doing—but when is the right time to train your gut?

As you ramp up your training, follow this guide to make sure you don’t under- or overeat, as both can affect your performance.

These strategies will get your nutrition back on track for a better, stronger and healthier you—no calorie counting required.

Scientists have developed a wearable sweat patch that could allow endurance athletes to adjust their hydration plan during a race by measuring the rate of fluid and electrolyte loss in real time.

What you need to know about balancing training and weight loss in a safe and smart way.

Fixing common training and racing nutrition snafus can spur you to otherwise unattainable athletic heights.

Give it a whirl; it might work for you—just make sure it works long before race day.

High-carb fueling, greater than 100g per hour, can make sense and lead to performance benefits in some instances—but only if done right.

Nutritionist and coach Dr. Alex Harrison recaps a webinar he did for USA Triathlon on fat adaptation and its use for endurance athletes.

Nutritionist Scott Tindal does a deep dive on bonking, glycogen stores, and the train low diet.

The latest research suggests that minty flavor may help you keep your cool.

Fueling is key when it comes to “going long”—here’s how to get it right with expert advice from Dr. Stacy Sims.

We gut-checked three nutrition products. And now, the results.

Our first look at the new custom recovery protein platform from Infinit.

You can spend a pretty penny on staying hydrated.

Dr. Stacy Sims answers your most pressing nutrition questions.

If you’re not thinking about nutrition and hydration for your indoor training sessions, you’re sacrificing the effectiveness of your workouts.

Eat Kind bars? Their nutrition labels are about to change. Here’s how calorie count is determined.

In the off-season your needs may come down by 500–1,000 calories per day, to a more “normal” range.

We got an exclusive first look at Gatorade's newest invention—and it isn't fuel.

Jersey-pocket fuel gets a whole-food makeover.

They're (mostly) legal, but are they actually great for athletes?

Enjoy the smooth-drinking java in your favorite sports nutrition products.

Advice—and the best products—for when you need to eat for the heat.

Having a beer the night before a race is probably OK, but don't look at it as part of your pre-race nutrition plan.

Chocolate milk has become an increasingly popular drink in sports. Does it live up to the hype?

Many injuries for endurance athletes are an extension of improper nutrition.

Take your java to go with these quick-mix options.

With one of our favorite places to swim at risk for overfishing, we sampled the most eco-conscious seafood available so you can do good while eating well.

You will see some gains from periodically controlling carbs on your long rides, but be aware that it comes at a price.

How to decide if that upset stomach is simple pre-race nerves or something more sinister.

“Anytime you start or finish a workout dehydrated, you are at a competitive disadvantage."

One Ironman. Three Sports. Five Bags. We break it down.

Here’s the science behind it, along with smart parch-prevention tips.

Beer has a strong antioxidant offering, but does that mean you should regularly consume it after a workout or race?

A scientific look at the role healthy fats play in the diet of an athlete.

Because making your own racing and training fuel isn't always feasible.

While these three nutrients might be the dietary equivalent of mom jeans, they’re tried and true.

The protein you choose can affect how you feel during and after exercise.

When it comes to how much water you should be drinking in and out of exercise, there is a healthy middle ground.

This good form of bacteria can help endurance athletes recover from workouts and boost their immunity.

Brown sugar has a reputation for being healthier than white sugar, but the truth might surprise you.

We’re talking potent, non-alcoholic, 2-oz. drinks that improve digestion, boost immunity and increase your energy—all in one gulp.

Often called “good bacteria” for your gut, the benefits of probiotics still remain under the microscope.

Not all breads are created equal—here’s how to toast the best.

Take locally sourced food to the next level by growing your own.

Clif Bar threw the first punch, now KIND is hitting back. Inside the (pretty funny) fight for your fueling consideration.

Long treks to faraway races can wreak havoc on your gut—and performance. Presenting six expert tips to help prevent digestive upset during your next tri journey.

Reap the nut butter benefits in a convenient package.

Before you reach for a pill or a powder, consider reaching into your fridge instead.

Eat better, save money, and reach your overall goals by taking a few hours a week to plan and prepare your meals.

Leafy greens are chock full of essential vitamins and nutrients, but you might be surprised by how tasty they can also be with some prep.

The definitive list of off-the-shelf fuel for on-the-go triathletes.

An upset stomach can be more than pre-race jitters. Here’s how to teach your emotionally-triggered gut to chillax.

"You're a triathlete. You must be a health nut. What do you eat? You probably eat super healthy. You, like never go to Mcdonald's right?"

A periodized approach to carbohydrate intake means consuming different carbohydrate ratios depending on where you’re at in your training cycle.

Your race week diet can be the difference between a personal best and a DNF. Dial it in with this plan from sports dietitian Jeff Rothschild.

Your workout could be over before it begins if you don't pay attention to what you're eating before you hit the road.

Here's how endurance athletes should do to get the most from their morning workout.

When the workout ends, what you eat plays a huge role in how you recover.

There’s a difference between exercising to lose weight and training for a race.

Most people think about roasting a chicken with potatoes on the side, but here we’re going to roast potatoes with chicken on the side.

Low caloric intake can lead to serious consequences for your performance and your overall health.

Boiled potatoes have one of the highest glycemic indexes around, which means they rapidly increase your blood sugar giving you a pretty instant burst of energy.

Give yourself a protein boost by trying any of these protein cookies—each of which are editor tested (you’re welcome).

Stocking-sized gift ideas for the swim, bike, run enthusiast in your life.

Smart tech and fun finds designed to help you get the most out of your food, sleep, and time.

Stocking-sized gift ideas for the swim, bike, run enthusiast in your life.

An inside look at what it takes to fuel the sport’s top pros in their IMWC lead-up.

A look at two pros who have invested significantly in testing and development of race-day fueling strategies.

Stir up one of these editor-tested fruity, natural sports drinks to fuel and hydrate on the run.

For the most part, there are two types of bonking: hypoglycemia and hyponatremia.