Ironman Nutrition

Ironman Arizona is upon us and many of you will be participating in one of the most challenging races of your life.  All of you have trained hard and have spent many hours away from friends, family, and social life.

Although I know all of you are physically and mentally ready, there is one area of the race that causes mass confusion and panic.  It's nutrition during the race!  Well, there are many ways to deal with this and, just like your training plan; everyone's race eating plan will be different.  Here are some standard guidelines you can follow:

1)  Pre-race meals should have sodium in them.  Sodium is the most important electrolyte.  Sodium will help water to be absorbed; water only will quickly be flushed out of the body.  Water should follow sodium.  Bland solids, liquid meals, or recovery drinks like Ultragen. .07-.1 oz. per pound of body weight.  Eat 1 to 4 hours before the race.

2)  You should consume fluids every 15 minutes, about 3-8 oz. or 12-32 oz. per hour. 

3)  Caloric intake should be 240-280 calories an hour.  I would not exceed 300 calories an hour. 

4)  Your body is capable of oxidizing over 100 g of carbs but more often than not, high intake will lead to GI distress.  30-90 g of carbs is OK; less is probably better.

4)  500-800 mg of sodium - but for some it could be over 1000 mg an hour.

These are some guidelines to follow, but go with what works for you - less is usually better.

Good Luck!