Triathlon Nutrition Guide

Triathlon Nutrition Guide


Nutrition is the fourth discipline of a triathlon and it needs just as much attention as your training plan. Our Triathlon Nutrition plan has high levels of BCAAs and energy-packed calories in a variety of great tasting forms to help ensure you’re getting key nutrients for training and racing.

As a triathlete, you already have a lot on your plate with three disciplines to train for, but a little extra nutrition planning will pay dividends.

HYRDRATE: Sip on fluids with light electrolytes throughout the day. Don’t procrastinate and wait to chug water right before your workout or race. Depending on your training load and environment, triathletes should drink 2-4 liters of water over a 24-hour period.

FUEL: Carbs are a triathlete’s best friend. It’s always a good idea to top off your energy stores before a swim, ride, or run with a source of easily digestible carbohydrates. Avoid fiber and protein close to a workout – they are harder to digest – and stick to the simple stuff like an Energy Stroopwafel 30 minutes before or an Energy Gel five minutes before your training session.


Your workouts provide the perfect opportunity to practice your fueling strategy for your race. The goal is to train your gut to absorb the fuel it'll need to get you through a 70.3 or 140.6.

For training sessions longer than an hour, bring along easily digestible carbs in the form of an Energy Gel or a sleeve of Energy Chews. Eat one Energy Gel or four Energy Chews (one serving) every 45 minutes to power your workout. Because they're so portable, Gels and Chews are perfect for your long runs or swims.

On the bike, we suggest filling your bottles with ROCTANE Energy Drink mix for the easiest way to get both calories and hydration in one go. If you're getting calories from food (Gels, Chews, etc), use Hydration Tabs in your bottles for electrolyte replacement. Aim for 16-30oz of liquid per hour depending on conditions.


Start with a fueling plan. What will you eat in transition zones? On the bike? During the run? Consider what worked best for you during training and definitely DON'T try anything new on race day.

Remember that when your effort level is high, it’s important to keep it simple with easily digestible carbs that won't upset your stomach. A rule of thumb is to consume 1 Energy Gel or 4 Energy Chews for every 45 mins of racing.

ROCTANE Energy Drink is an endurance athlete's secret weapon, delivering energy and hydration in one. Use it in your bottles for a simple way to consume calories and fight dehydration. Aim to drink 1-2 bottles per hour.

For longer triathlons, replenishing electrolytes is essential. For particularly hot events, consider adding ROCTANE Electrolyte Capsules to your fueling plan to replace sodium lost through sweat.


Whether your goal is a 70.3 or 140.6, the key to training successfully is recovery. Within 30 mins of finishing your workout or race, replenish carbs, protein and electrolytes with ROCTANE Protein Recovery mix. It delivers 20 grams of whey protein, 30 grams of carbs, and electrolytes you need to help you go hard again tomorrow.

For particularly intense training and racing, supplementing with BCAAs (branched-chain amino acids), can be a good idea. BCAAs are the building blocks of proteins and are found in your diet and in many GU products. Taking 2-4 Capsules during the day can help keep you going strong.

Triathlon training stresses your body, which means you might be deficient in key nutrients like magnesium, zinc, and vitamin D. And long hours spent training can disrupt your gut. Add ROCTANE Magnesium Plus Capsules and ROCTANE Probiotic Plus Capsules to your daily regimen to help make sure your body has enough of these key nutrients.