How to fuel up for triathlon success

The goal of race food is to keep your energy levels constant so you can avoid a slump without bloating or feeling uncomfortable. Your options include:

Gels

Just like they sound, these are sachets or capsules containing a thick, usually sweet, high carbohydrate, high GI concentrate.

Advantages: Most gels are in containers that are convenient for opening and consuming on the go. The high GI concentrate gives you an immediate energy boost.

Disadvantages: The sugars in the gels don’t provide long-lasting energy so you have to keep taking them. The high sugar content can cause stomach cramps.

Energy bars

These dense, carbohydrate-loaded bars have more substance than gels. Avoid protein bars; eating a protein bar mid-race can be heavy in your stomach and cause bloating.

Advantages: Some energy bars provide a sustained energy release because they’re denser. Not all of these are as sweet as gels so there’s less chance of taste-fatigue.

Disadvantages: They can affect your stomach and make you feel full or bloated. Some energy bars have a bit of fibre in them like oats or other grain and this can cause bloating and gas.

Sports drinks

These sweet drinks are full of easily ingested carbohydrates. Choose a drink that has a mix of different carbohydrates to get the best effect.

Advantages: Sports drinks can give you energy and help keep you hydrated. A good sports drink will release energy immediately and over time so you can avoid a slump.

Disadvantages: It’s easy to overindulge and end up consuming too many calories; a particular problem for training.

Foods and sweets

Potatoes, bananas, and other carbohydrate-rich foods like sandwiches can make for energy-rich race fuel. Sweets like gummy bears and nougat can be fun and satisfying race food too.

Advantages: Sweets can be a tasty treat and provide about as much energy as more hi-tech products.

Disadvantages:  These foods and sweets can be a hassle. For instance, peeling a banana or figuring out how to store a sandwich. Certain foods may also have more fibre which can cause bloating.

You can always combine various kinds of race foods, but the trick is to train with your race foods to work out what works best for you.