Being an Ironman® is about doing your homework. You must be diligent and consistent in your training; careful about recovery; mindful of getting enough rest; choosy about your gear and attire; and, bottom line, smart about your nutrition. To prepare you for the "final exam," here are the answers to four crucial questions to help you design your best Ironman nutrition strategy for race day. A word of caution: It's a bad idea to try anything new on race day, so practice these recommendations during your training. To create your own strategy, PowerBar® has tools and tips for you — to put PowerBar to work for you, visit: http://www.powerbar.com/articles/212/putting-powerbar-to-work-for-you.aspx.

1. When and what do I eat/drink for breakfast on race day?
Before the race, you have three major nutrition goals: fuel, hydrate, and feel good. The three are equally important: fuel to start the day energized, fluid to ensure that you are adequately hydrated, and "feel good" to avoid stomach upset on a day that you might already feel frazzled. If all is done correctly, you can focus your attention on last-minute details in transition, such as defogging your goggles, pumping your tires, and body-gliding all your creases.

Fuel: Consume a carbohydrate-based meal 2–4 hours prior to the event (about 200–300 grams of carbohydrate).(1)

Breakfast ideas (2–4 hours prior):
  • Cold or hot cereal with fruit or fruit juice and low-fat or nonfat milk
  • French toast or pancakes with maple or fruit syrup
  • Toast with jam or honey, and low-fat yogurt
  • Breakfast burrito (scrambled eggs, salsa, low-fat cheese in a flour tortilla) and fruit juice
  • Bagel or English muffin with jelly and/or peanut butter, banana, and fruit juice
For more meal and snack ideas, visit: http://www.powerbar.com/articles/347/top-pre-and-post-workout-meals-and-snacks.aspx.

Hydrate: 2–4 hours before the race, drink 14–20 oz (400–600 ml) of water or sports drink.(1) Drinking fluids at least 2–4 hours before exercise should lead to urine production. If it doesn’t, or if the urine produced is dark in color, drink another 8 oz (240 ml) of fluid about 2 hours before exercise. A light-yellow, "lemonade" color is consistent with adequate hydration.(1)

Feel Good: This relies on your own personal experience using trial and error. Find foods that sit well in your belly, do not result in gastrointestinal discomfort, and that you know work for you. This will vary from person to person. Some people will enjoy a breakfast burrito without issue; others need to keep it bland. Choose familiar carbohydrate-based, moderate-protein foods and beverages prior to exercise, and avoid slow-to-digest fatty and high-fiber foods. Practice in order to figure out what works the best for you (and your tummy).

2. What should I eat/drink before the swim start?
If you’ve done a triathlon, then you know that you are going to be on site an hour or two before the gun goes off. That means that you have the opportunity to top off your fuel stores. Here are some snacks to nosh on before you make your way to the waterfront:
  • Small roll or sandwich made with a banana and honey
  • PowerBar® Performance Energy bar
  • PowerBar® Fruit Smoothie Energy bar
  • Ironman Perform™ sports drink
  • PowerBar® Energy Gel
  • PowerBar® Energy Blasts gel filled chews
  • PowerBar® Energy Bites

3. When, what, and how much do I eat/drink on the bike and run?
Your aim on the bike and run is to stay fueled and hydrated — no surprise here — but you also want to replenish electrolyte losses. It's best to ingest fuel and fluid early. Small, frequent intake is a lot kinder on the belly, and research asserts that consuming a bolus (one big serving) of carbohydrate after 2 hours of exercise is less effective than consuming the same amount of carbs at 15–20-minute intervals during the 2-hour activity.(1) So fuel early and fuel often. If you’d like these recommendations in a downloadable PDF, visit: http://www.powerbar.com/articles/390/sports-nutrition-before-during-and-after-training/competition.aspx.

Fuel: Because your Ironman is likely to last more than 2 hours (ha ha, a little humor), you will benefit from a carbohydrate source that has a 2:1 ratio of glucose to fructose. This blend will promote a faster delivery of carbohydrate fuel to working muscles than glucose alone. PowerBar C2MAX dual source energy blend features this research-tested 2:1 ratio and is in several PowerBar® products designed to be taken during exercise. C2MAX carbs can be consumed at 45–90 grams per hour during exercise — again, in smaller amounts taken frequently.

Fluid: Fluid intake will vary from athlete to athlete but is typically 13–26 oz every hour — consume a small amount every 15–20 minutes. To avoid over- or under-hydration on race day, practice your fluid intake during training in order to stay in your hydration zone. Regardless of your actual sweat rate, it is advised that you avoid losing more than 2% of your pre-exercise body weight during exercise.(1) Do this by estimating your sweat rate in advance of race day. Visit www.powerbar.com/src to calculate your unique sweat rate.

Electrolytes: For athletes participating in workouts and events that last an hour or longer, or anytime you're exercising in hot or humid conditions, a sports drink that provides carbohydrates, fluids, and sodium is the preferred hydration option. When it comes to Ironman, a sports drink makes sense for a few reasons: A flavored beverage tends to increase consumption, it helps replenish carbohydrates, the sodium and carbohydrate will help increase absorption of fluids, and the sodium might help the body retain the fluid.

Sample Strategy with PowerBar®
WhatWhen
Ironman Perform™ sports drinkMultiple sips every 10–15 minutes
PowerBar® Energy GelPacket every 20–45 minutes
PowerBar® Energy Blasts gel filled chews1–3 energy chews every 10 minutes
PowerBar® Fruit Smoothie Energy bar1 bar every 30–60 minutes
PowerBar® Energy Bites4 bites every 30–60 minutes



To learn more about how to use PowerBar® products to your advantage, visit: http://www.powerbar.com/articles/221/powerbar-sports-nutrition-products.aspx.

4. When and what do I eat when I cross the finish line?
Even if you plan to hang up your wet suit, helmet, and sneaks to enjoy an off-season of yoga, weight training, and staying up late, a speedy and comfortable recovery will still benefit you after the Ironman race. A properly fueled recovery period will help your body replenish losses and repair itself after a long, grueling day. And, from my own Ironman experience, a well-recovered Ironman athlete feels better, stays awake longer, and is easier to be around.

Carbohydrates: For the sake of your body, and your fans, aim to replenish as soon as possible — 0.5–0.7 grams of carbohydrates for every 1 lb (about 1.0–1.5 grams per kg) of body weight within 30 minutes of finishing exercise.(1) Repeat at 2-hour intervals for up to 6 hours, or transition to carbohydrate snacks and meals, if you plan on another intense training session within 24 hours. Consume smaller amounts of carbohydrates more frequently if that leaves you feeling more comfortable.

Protein: Taking in protein after the race will provide the amino acid building blocks needed in order to repair muscle fibers that get damaged during exercise and to promote the development of new muscle tissue. Although protein requirements vary between athletes, consume a minimum of 15–25 grams of protein within an hour after exercise, in order to maximize the muscle rebuilding and repair process.

Fluid and Electrolytes: Virtually all weight lost during exercise is fluid, so weigh yourself before and after exercise in order to gauge your net loss of fluids. Replace lost fluids by gradually drinking 16–24 fl oz of a recovery beverage, sports drink, or water for every lb of weight lost. Consume sodium sources such as crackers and pretzels along with your fluids. Rehydration will be more effective when sodium is included with the fluid and food that you consume as you recover.

Final Goal: Be proud. Celebrate, eat well, and sleep hard. You are an Ironman competitor.

Dr. Jenna A. Bell is a Registered Dietitian; Board Certified Specialist in Sports Dietetics; and co-owner of Swim, Bike, Run, Eat! She is an Ironman finisher and is training for Ironman Wisconsin 2010.

Reference:
1. American College of Sports Medicine, American Dietetic Association, Dietitians of Canada. 2009. Nutrition and Athletic Performance. Joint Position Statement. Med Sci Sports Exerc; 41(3): 709–3.