Five tips for maximising your IRONMAN Port Macquarie nutrition

With IRONMAN Australia and IRONMAN 70.3 Port Macquarie just around the corner, the team at 220 take a look at five ways to help get you across the finish line – faster!

5 Tips for Maximising Your IRONMAN Race Day Nutrition

  1. Eating consistently during a race will reduce fatigue. Set your watch alarm to go off every 20 mins as a reminder to eat and drink.
  2. Aim to consume 60g of carbohydrate per hour of exercise to limit fatigue. This could include, for example a Sticky Date Pudding Energy Bar which contains just under 37g of carbohydrate and a 100g banana, containing approximately 23g of carbs. Of course, it’s important to find the right mix of bars, gels, real food, electrolyte and other energy solutions to suit your energy requirements. 
  1. Testing your nutrition plan in training is vital to ensure a good race day experience. Carbohydrate can be sourced in near endless forms. From solid real foods, to specifically created sports nutrition through to energy and electrolyte solutions. Trial and error should occur during training. Don’t wait until Race Day to see what works and what doesn’t.
  2. Trial the on-course nutrition prior to the race. Even if you are using your own nutrition, it’s a good idea to be familiar with what will be on course in case you have issues during the race.
  3. Aim to eat a variety of different foods and flavours during the race. A mix of nutrition helps prevent flavour fatigue and will make it easier for you to meet your carbohydrate goals. Winners Energy Bars, Winners Energy Gels, Winners Energy Chews, bananas, sports drinks and simple sandwiches are all good options.

Winners Sports Nutrition are the Official IRONMAN Energy Bar, Energy Gel and Energy Chews for all Australian Events.

For more information about Winners products, triathlon nutrition and to take advantage of our exclusive Energy Gel bundle head to