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Triathlon Nutrition Plan

The Fourth Discipline

Nutrition is the fourth discipline of a triathlon. This mix of nutrition has high levels of BCAAs and energy packed calories in a variety of great tasting forms to help ensure you’re getting key nutrients into your body during each leg. We focused on liquids and gels for easy ingestion and Chews and Stroopwafel for variety without distraction or upsetting your stomach.


As a triathlete, you already have a lot on your plate with three disciplines to train for, but you need to treat hydration like a full-time-job. Plan ahead and sip on fluids with light electrolytes throughout the day. (Don’t procrastinate and wait to chug water right before going for a swim.) Depending on your training load and environment, triathletes should drink between two to four liters of water over a 24-hour period.

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.

During Training

Depending on what discipline you’re tackling, your nutrition strategy can vary. If your planning to work out for longer than an hour, you need to bring a some easily digestible carbs like an Energy Gel or Energy Chews. Eat one Energy Gel or four Energy Chews (one-serving) every 45-minutes. When you’re on the bike, filling your bottles with ROCTANE Energy Drink mix is an easy to way to get both energy and hydration.

Remember, you can train your gut to absorb carbs, so fueling while training means your body will be ready to efficiently absorb your fuel when it counts on race day.
Fluids are important, too. When you’re dehydrated, your performance suffers. If your workout is longer than an hour, 16-30 oz of water per hour with electrolytes will keep you feeling good. Also, fluids help your stomach process the food and carbs you’re eating. (Remember, even if you’re in the water, you’re still sweating!)

Cola Me Happy
Vanilla Bean
Strawberry Banana
Salted Caramel
Hoppy Trails
$ 36.00

During Racing

A good plan can make or break your day out on the course. It’s always best to start with your plan – including what you’ll eat and drink during each transition. When your effort level is high, it’s even more important to keep it simple with easily digestible carbs. Bring at least one Energy Gel or one serving of Energy Chews (four-pieces) for every 45 minutes you’ll be racing. And don’t forget to utilize the transition zones to refuel.

ROCTANE Energy Drink gives you carbs and hydrates you at the same time. While riding and running, you should aim to drink 16-30 oz of fluids every hour. (That’s between one and two normal sized bottles. A typical aid station cup has about 4 oz of water.)

For longer triathlons, replenishing electrolytes is essential. If you’re not getting enough sodium from your hydration, then plan to bring ROCTANE Electrolyte Capsules with you, particularly during the heat of the day.

Lemon Berry
Summit Tea
Tropical Fruit
Strawberry Hibiscus
Energy Drink Mixed
Roctane Energy Drink Mix
$ 30.00


After a hard workout or race, refuel carbs, protein, and electrolytes ASAP. The best way to kick-start your recovery is to replenish your muscles as soon as you’re done, ideally within 30 minutes. ROCTANE Protein Recovery Drink is one way to quickly (and deliciously) get 20 grams of whey protein, 30 grams of carbs, and electrolytes.

We like to say anytime is a good time for BCAAs (aka branched-chain amino acids), which are the building blocks of proteins and are found in your diet and in many GU products. You can supplement your diet by taking 2-4 ROCTANE BCAA Capsules anytime daily.

Remember what we said about hydration… it’s a 24/7 job! Replenish what you lost from sweat and keep drinking throughout the day. Triathlon training stresses your body, which means you might be deficient in key nutrients like magnesium, zinc, and vitamin D. Also, long hours spent training can disrupt your gut. ROCTANE Magnesium Plus Capsules and ROCTANE Probiotic Plus Capsules can make sure your body has enough of these key nutrients.