Table of Contents
Introduction
Ask any seasoned triathlete what separates a strong finish from a DNF, and they’ll tell you it’s not just fitness, it’s nutrition. Triathlon fueling is a science of timing, balance, and preparation. Whether you’re racing at GRIT+TONIC.com Mamzar Triathlon, TriYas in Yas Marina Circuit, T100 Dubai, or one of the community races across Ajman and Ras Al Khaimah, or training along Kite Beach, understanding what to eat and drink before, during, and after your race can make or break your performance.
This guide from GRIT+TONIC walks you through the essentials: what to carry, when to fuel, and how to stay hydrated. It also highlights the best energy gels, bars, and electrolyte mixes available in the Nutrition collection on our website.
The Basics of Triathlon Nutrition
Triathlon nutrition revolves around maintaining energy and hydration without overloading your stomach. Your body primarily uses carbohydrates and fats for energy, but during racing, carbs are your most efficient fuel.
For most athletes:
● Consume 60 to 90 grams of carbohydrates per hour during endurance events.
● Replace electrolytes such as sodium and potassium lost through sweat.
● Stay hydrated without overdrinking.
The goal is to prevent energy crashes, cramps, and dehydration, which are the most common reasons athletes struggle on race day.
What to Carry: Fuel Types and Smart Choices
Energy Gels and Chews
Fast, compact, and easy to consume on the go, energy gels are the backbone of triathlon fueling. They deliver quick carbohydrates that your body can absorb within minutes.
Top Picks from GRIT+TONIC:
● GU Roctane Energy Drink – Cherry Lime or Blueberry Pomegranate: Formulated for endurance athletes, it combines complex carbs, amino acids, and electrolytes for sustained energy.
● OTE Super Gel – Tropical or Cherry: Delivers 40 grams of carbs per pack with a smooth consistency that’s gentle on the stomach.
Use gels every 30 to 45 minutes during the bike and run segments, and always follow with a sip of water.
Energy Bars and Wafers
Bars provide a more substantial source of energy for longer races and training sessions. They’re ideal during the bike leg when digestion is easier.
Recommended Options from GRIT+TONIC:
● OTE Anytime Bar – Blueberry or Banana: Made from natural oats and fruit, it’s perfect for pre-race fueling or steady energy mid-race.
● GU Energy Stroopwafel – Wild Berry: A light, delicious option combining carbohydrates and amino acids without heaviness.
Consume half a bar per hour on the bike, alternating with gels to avoid sugar spikes.
Electrolyte Drinks and Hydration Mixes
Your hydration plan should balance water, electrolytes, and carbohydrates. In the UAE’s warm and humid climate, this becomes even more critical.
Best Hydration Products at GRIT+TONIC:
● GU Roctane Energy Drink Mix – Grape or Strawberry Hibiscus: Delivers carbs and electrolytes in one blend to help prevent dehydration and cramping.
● OTE Hydro Tabs – Lemon or Blackcurrant: Low-calorie electrolyte tablets that dissolve easily in water for quick hydration during shorter workouts or recovery.
Sip small amounts every 10 to 15 minutes on the bike and run to maintain fluid balance.
When to Fuel: Timing Is Everything
Before the Race
Eat a light, carb-focused meal two to three hours before you start. Include foods like oats, a banana, or a nutrition bar such as OTE Anytime Bar.
Sip an electrolyte drink 30 minutes before to start hydrated.
During the Swim
Most triathletes skip fueling during the swim, focusing instead on proper hydration before entering the water.
During the Bike
This is your main fueling window. Your stomach handles food better here because the body isn’t bouncing like it does on the run.
Alternate between energy gels, bars, and sips of GU Roctane Drink Mix every 30 to 40 minutes.
During the Run
Stick to gels or electrolyte drinks for lighter, faster energy. Aim for one gel every 40 to 45 minutes with a few sips of water.
After the Race
Refuel within 30 minutes of finishing. Combine carbohydrates and protein to repair muscles and restore glycogen. You can use OTE Recovery Drink or a similar shake from your training routine.
Hydration Strategy for UAE Conditions
Training and racing in the Gulf heat require proactive hydration.
● Start every race well-hydrated, not overhydrated.
● For longer events, aim for 400 to 800 ml of fluid per hour, adjusting for sweat rate.
● Combine electrolytes such as sodium, potassium, and magnesium to maintain fluid balance.
● Practice your hydration routine in training, not on race day.
The GU Roctane Energy Drink Mix is an all-in-one option that covers both carbohydrate and electrolyte needs, making it ideal for the UAE climate.
Tips for Digestive Comfort
Stomach issues are common among triathletes, but they’re preventable with a smart plan.
● Train your gut by practicing with the same gels and drinks you’ll use on race day.
● Avoid trying new products or foods before an event.
● Don’t overload your stomach with fiber or fat before racing.
● Take small sips rather than large gulps.
● Stay upright after fueling to help digestion.
If you’re prone to cramps or nausea, try OTE Super Gels, which are formulated to be gentle on the digestive system.
Sample Fueling Plan for a Sprint Triathlon (1 to 1.5 hours)
● Pre-race: OTE Anytime Bar and 250 ml electrolyte drink
● Bike: 400 ml Roctane Drink Mix
● Run: 1 OTE Gel and small water sips every 10 to 15 minutes
● Post-race: Recovery shake or OTE Recovery Drink
For longer events such as Olympic or 70.3 distances, double the fueling frequency and alternate gels with solid bars for steady energy.
Conclusion
Triathlon success is not just about endurance; it’s about consistency in fueling, timing, and hydration. By knowing what to carry and when to fuel, you can maintain energy, prevent cramps, and avoid hitting the wall mid-race.
Explore the full range of Energy Gels, Bars, and Electrolyte Drinks at GRIT+TONIC, your go-to destination for endurance nutrition and hydration products built for Gulf conditions.
Train your plan, test your products, and trust your nutrition. Your best race starts with GRIT+TONIC.
