How to nourish yourself for an Ironman?

The triathlon is a sport that has gained importance among both elite and regular athletes. Ironman, or man of steel, is the longest and most physically demanding triathlon that exists, and the role of nutrition is vital to reach the finish line. The average total caloric expenditure in an Ironman can range from 8,000 to 11,000 calories. Consuming this amount of calories is extremely difficult, as simply eating food and drinking liquids without prior planning does not compensate for the extreme caloric expenditure of the activity, which lasts approximately 10 to 15 hours. For this reason, there is always a negative calorie balance, but the following days are important to compensate for these calories and to have a good recovery. Nutrition in an Ironman influences whether you finish first or second, or whether you reach the finish line at all. We recommend: Healthy recipes. Carbohydrate Consumption Science convincingly shows the benefits of adequate carbohydrate intake during prolonged exercise through food and drinks. Additionally, severe dehydration significantly reduces performance and can jeopardize your health and even your life. In terms of fueling the body, the key is: 1. Consume enough carbohydrates to provide additional fuel to the working skeletal muscles. 2. Do not consume excess food as it can cause intestinal stress (diarrhea, abdominal pain, gas, etc.) 3. Maintain blood sugar (glycemia) at the limit to avoid unnecessary wear during races and maintain certain performance. 4. Be willing to adjust intake under a variety of weather conditions. In terms of hydration, the goal is: 1. Avoid losing weight during the race. Some of the weight lost will be from fats and carbohydrates (in addition to the water stored with carbohydrates or glycogen). Losing more than 2 kg of weight will definitely affect performance. 2. Optimize hydration including sodium, electrolytes, and carbohydrates (sugar-containing drinks). We recommend: Meat and poultry recipes. All carbohydrates ingested are immediately used by the muscle (oxidized). The amount of carbohydrates oxidized from a drink, gel, or bar depends on: The amount of carbohydrates you consume during the race. The source of carbohydrates, whether glucose, sucrose, maltodextrins, fructose, etc. The consistency of the carbohydrates: solids, liquids, gel, etc. The weather, as there is less tolerance in hot climates. Tolerance to foods, so that they do not upset your stomach. The goal is to increase muscle oxidation, and to achieve this, it is recommended to consume a combination of glucose (or maltodextrin) and fructose (2 parts glucose to 1 part fructose), as they are transported in two different ways to the small intestine, and eventually, more benefit will be gained. Additionally, drinks that contain them are better tolerated than solid foods because they require less digestion. It is very easy to prepare these hydrating drinks; the ingredients are: maltodextrin, fructose, salt, and water. There are also some products available that have adopted this composition, such as some energy bars and commercial sports drinks. We recommend researching which foods and drinks will be available during the competition. It is common to have water, sports drinks, sodas, gels, energy bars, and fruits available. You should calculate your carbohydrate intake during the race to meet your needs and avoid fatigue. A simple way to calculate it is 1 to 1.5 grams of carbohydrates per kilogram of body weight. For smaller triathlons, the recommended intake is between 30 to 60 grams per hour. We recommend: How to purify water at home? Electrolyte Needs The intake of sodium and other electrolytes is of great importance. Gels are a good source of electrolytes, providing about 200 mcg per unit, depending on the type and flavor. A cyclist loses approximately 1 liter of sweat per hour, equivalent to 1300 mg of sodium, 230 mg of potassium, and 12 mg of magnesium. For this reason, in some cases, it is very helpful to take an additional electrolyte supplement (or sodium tablets). Fluid Needs It is normal to lose weight due to water during the competition; however, ideally, it should be minimal, and proper hydration is essential. However, large amounts of water cannot be consumed as they can cause hyponatremia. You should hydrate preferably with hydrating drinks and consume foods and gels that allow you to replenish electrolytes and carbohydrates. Other Considerations Everything you plan to do in an Ironman should be tested beforehand during long training sessions. Remember that the first food zone is during the cycling stage (due to distance, convenience, and stomach stability). You should be prepared to make changes if the temperature or other conditions change.