NUTRITION
ISOSTAR NUTRITION ADVICE
The success of a triathlon rests on three essential pillars: training, recovery and nutrition.
Whether you are participating in your first triathlon or taking on the Lé-Man Full Distance format, adopting a suitable nutritional strategy is essential to maintain your energy, optimize your performance and cross the finish line in the best possible conditions.
As the nutrition partner of the Evian Triathlon, Isostar supports you with concrete advice to properly manage nutrition, hydration and recovery, before, during and after your race.
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Why is nutrition essential in triathlon?
Triathlon is a demanding discipline that combines endurance , intensity and duration .
Proper nutrition helps to:
Maintaining energy reserves throughout the effort
Limit physical and mental fatigue
Improve performance consistency
Reducing the risk of failure during racing
An effective nutritional strategy is prepared in advance of training and must be adapted to the distance, race conditions, and your experience.
Hydration before, during and after
Even moderate dehydration can impair performance and increase the perception of effort, especially in longer formats.
1
Boire régulièrement
Boire régulièrement et en petites
quantités, pour prévenir l’inconfort
digestif et favoriser une bonne
absorption.
2
Adapter ses apports
Adapter les apports à la durée del’épreuve, à la température et à votreniveau de transpiration.
3
Associer hydratation et énergie
Sur les efforts prolongés, associereau, glucides et électrolytes poursoutenir à la fois l’hydratationet l’apport énergétique.
Hydration before, during and after
Even moderate dehydration can impair performance and increase the perception of effort, especially in longer formats.
Securing contributions over the entire duration
➤ Build a structured hour-by-hour nutrition plan.
➤ Alternate drinks, gels and solid foods if well tolerated.
➤ Pay particular attention to hydration, electrolytes and digestive tolerance.
➤ Test your nutritional strategy during training.
Preserve energy reserves and avoid shocks
➤ Start carbohydrate intake early, right from the start of cycling.
➤ Spread out hydration throughout the event.
➤ Test the drink/gel/bar combination beforehand according to your digestive tolerance.
OLYMPIC
Maintaining energy throughout the duration
➤ When cycling: prioritize solid nutrition, ideally at the start of the event.
➤ When running: energy gels + water.
➤ After arrival: rapid recovery to replenish hydration and energy intake.
Keep it simple and preserve digestive comfort
➤ Before the race: a digestible meal, predominantly carbohydrate-based, eaten early enough.
➤ During the event: depending on the total duration of the effort, an isotonic drink may be sufficient.
➤ After arrival: rapid recovery to replenish hydration and energy intake.
THE IMPORTANCE OF RECOVERY
AFTER A TRIATHLON
Recovery is a key step to allow the body to regenerate after exertion.
It allows you to:
➤ Replenish energy reserves
➤ Promote muscle repair
➤ Compensate for water and electrolyte losses
➤ Limit post-race fatigue
Things to remember before departure
Well in advance: build your nutritional strategy for training, adapting and testing your energy intake to the race format (liquids and solids), and anticipating recovery.
If just before the race:
➤ Don't change anything on the day
➤ Arrive well hydrated
➤ Having eaten a digestible and energy-rich meal
➤ Keep your nutrition and hydration strategy in mind
➤ Having thought about recovery
Isostar products at the refueling stations
Tip: train with the products available at aid stations to approach the race with confidence.
