TRIATHLON

Glycogen storage (carbohydrate loading): Increase your carbohydrate intake by favoring starchy foods and sweet desserts, and adding our maltodextrin to your bottles. This helps maximize your energy reserves without overloading your plate.

Resting the digestive system: Reduce your fiber intake (raw fruits, vegetables, legumes) and limit overly fatty dishes to reduce intestinal volume and prevent the risk of digestive problems during the race.

Targeted hydration: Maintain a regular intake of 1.5 to 2 liters of water per day, with or without added mineral salts, to approach the event perfectly hydrated and optimize the water retention associated with glycogen storage.

During exercise, scientific studies recommend:

- 30 to 90g /h of carbohydrates to provide energy
- 400 to 800mL /h of water to compensate for sweat losses
- 300 to 600mg /h of sodium to compensate for losses from sweat

For better recovery, scientific studies recommend:

- carbohydrates to replenish glycogen stores
- protein to support muscle tissue
- electrolytes to compensate for mineral salt losses
- 150% of the volume of water lost during exercise

Cycling as the cornerstone: no carbohydrate intake during the swim, so it is important to maximize intake on the bike to prepare for the run.
Transitions: Changing position disrupts digestion, so stay safe with water and sodium from the first transition.
Overall expenditure: A massive combined effort that requires aiming for up to 90 g of carbohydrates/h on the bike.

The digestive system trains like a muscle: consuming your products during your outings helps your intestines get used to absorbing more carbohydrates and prevents gastrointestinal issues.
The golden rule in competition: never test a new product or strategy on race day.