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5 Ironman Nutrition Tipps

PHOTO: Michael Rauschendorfer provided by R. Wild

5 Ironman Nutrition Tips for the last few days before the competition

The optimal nutrition during the long distance triathlon is a big challenge. The needs of the athletes can be very different, so everybody has to find his own strategy on the day of the competition. However, the days before the long race day have a decisive influence on how your regime will ultimately turn out nutritionwise. Here below you find the most important tips of professional triathlete Ruedi Wild and more about optimization possibilities as well as possible stumbling blocks:

Carboloading
Due to the reduced training in the taper phase, the body needs less carbohydrates than during usual training phases. Therefore, the usual intake of carbs already leads to an increased replenishment of glycogen stores. Too large amounts of pasta, rice etc. on the pre-race day additionally burden the stomach for the competition and may lead to a feeling of fullness. Soft drinks are unsuitable because of fructose. Therefore, I use CARBO LOADER, basically after each main meal on the pre-race day to maximally fill up my glycogen stores.

Electrolytes
The electrolyte level, in particular salt (or rather sodium), is an elementary factor in race nutrition. It is crucial that the electrolyte balance is optimally prepared on the day of the competition. Except with main meals, for me pure water is taboo the last days prior to the race. Especially during training sessions, as it further dilutes the sodium concentration in the blood. During main meals I generously use salt, while instead of pure water I dissolve ELECTROLYTE TABS in the drinks or take SALT CAPS (approx. 1 salt cap per 0.5l).

NO Loading
Initially known as an insider tip, nitrogen oxide loading (NO loading) has spread widely in recent years, especially among professionals, thanks to broad scientific support. Among other things, it aims at increased oxygen transport and improved blood flow. In the pre-competition week NITROFLOW PERFORMANCE and RED BEET VINITROX belong to my daily supplements.

Dietary Fibre
The last two to three pre-race days I pay attention to a low intake of dietary fibres, because they put additional strain on my stomach during competition. My usually preferred foods such as vegetables, fruits or wholemeal products are practically completely eliminated and replaced by white bread, plaited loaf or rice.

Fructose
The high content of fructose in soft drinks and most available sports drinks has spoiled many of my long-distance competitions in the beginning. Stomach cramps or flatulence were the most frequent consequences. Even on pre-race days I do not take any soft drinks, fruits or fruit juices, while on race day the ULTRA COMPETITION is my favourite competition drink.

Have a look at the graphic overview about triathlon nutrition on race day and read the article about triathlon nutrition in a middle distance.

Author: Ruedi Wild, professional triathlete

Passende Produkte

Carbo Loader
Carbo Loader Short info
CHF CHF 0.00
  • Very wide sugar spectrum
  • Very high carbohydrate content of 250 g/litre
  • Easy dosage and intake
ULTRA COMPETITION®
ULTRA COMPETITION® Short info
CHF CHF 28.00
  • low glycaemic impact, especially suitable for long distance performances 
  • Individual dosage possible, used as highly concentrated solution (liquid gel) or as sports drink 
  • No added fructose, acid free
Nitroflow Performance
Nitroflow Performance Short info
CHF CHF 35.00
  • NO-boost effect spectrum, performance optimiser
  • nutrient mix based on functional plant extracts
  • for targeted nutrient optimisation in high-intensity phases
Red Beet Vinitrox
Red Beet Vinitrox Short info
CHF CHF 17.00
  • 1 shot of Red Beet Vinitrox corresponds to the nitrate content of 500 ml of fresh beetroot juice
  • Positive influence on the platelet aggregation
  • Better lactate level tests in the sports medical care
Salt Caps
Salt Caps Short info
CHF CHF 26.00
  • 2 capsules with 400 mg sodium, correspond to 750-1000 ml sport drink
  • Practical intake thanks capsules
  • Prior or during competitions in hot climate
Electrolytes Tabs
Electrolytes Tabs Short info
CHF CHF 0.00
  • With the electrolytes sodium, magnesium, calcium, chloride and potassium
  • zinc contributes to a normal fatty acid metabolism
  • less than 0.1 g sugar per portion