Sprint and Olympic triathlon nutrition
Shorter triathlons need less fuel than a 70.3, and for the shortest races you may need almost none during the race. The ranges below come from the joint position of the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine. They are general guidance, not a prescription. Practise your plan in training.
Open the Triathlon Race Nutrition PlannerCarbohydrate by race duration
| Duration | Carbohydrate | Typical race |
|---|---|---|
| Under 45 minutes | Not needed | Fast sprint |
| 45–75 minutes | Small amounts, including a mouth rinse | Average sprint |
| 1–2.5 hours | 30–60 g per hour | Slower sprint, most Olympic races |
| Over 2.5–3 hours | Up to 90 g per hour | Slow Olympic race |
Most athletes take in fuel on the bike, where it is easy to drink and eat, and use gels or a sip of drink early on the run.
Fluid and sodium
- Fluid: a common range is 400–800 ml per hour, adjusted for heat, sweat rate and body size.
- Sodium: a common range is 300–600 mg per hour in warm or long races. Short, cool races need less.
- Do not drink far beyond thirst. Over-drinking with little sodium can cause hyponatremia, which is dangerous.
Practical plan
- Sprint: sip a carbohydrate drink on the bike, and rinse or sip on the run if you feel flat.
- Olympic: aim for the middle of the 30–60 g per hour range on the bike, using a bottle with carbohydrate plus a gel or two. Move toward the top of the range if the race runs long.
- Test every product in training. Race day is the wrong time to try a new gel.
FAQ
Do I need to eat during a sprint triathlon?
Often not much. Under about 45 minutes fuel is not needed. For a longer sprint, small amounts of carbohydrate on the bike are enough.
How many gels for an Olympic triathlon?
It depends on the gel size and your target. A gel often has about 20 to 25 g of carbohydrate, so one or two gels plus a carbohydrate drink can reach 30–60 g per hour. Check the label.
Is this the same as the 70.3 guide?
The ranges overlap, but a 70.3 lasts longer and usually needs higher intake. See the 70.3 nutrition guide for the longer distance.