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Triathlon Nutrition Guides

Fueling strategy for swim-bike-run training, brick workouts, 70.3 race prep, and mixed-discipline training loads.

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Half-Ironman 70.3 Nutrition Plan: Bike-to-Run Fueling Without Stomach Problems

A 70.3 nutrition plan for triathletes who need enough carbs and sodium on the bike without starting the run bloated, nauseous, or empty.

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70.3 Nutrition Plan: How to Fuel a Half Ironman Without Guessing

A half Ironman is not just a long workout with more gels. Learn how to plan carbs, sodium, fluids, breakfast, bike fueling, run fueling, and recovery for 70.3 training and race day.

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Triathlon Training Nutrition Plan: Fuel Swim, Bike, Run, and Brick Days

Triathlon nutrition is not one generic macro target. Learn how to fuel swim days, bike days, run sessions, bricks, recovery, and 70.3 build weeks without guessing.

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January 3, 20268 min readTriathlon Nutrition: The Brick Workout Fueling StrategyBrick workouts are hard enough without an upset stomach. Learn how to fuel the bike-to-run transition so you can actually run off the bike.June 3, 20268 min readTaper Week Nutrition for Marathon and 70.3: Eat Enough When Training Volume DropsTaper week makes athletes nervous because mileage drops while race-day fueling gets more important. Learn how to adjust carbs, calories, fiber, fluids, and sodium without accidentally arriving underfueled.June 1, 20268 min readRace Travel Nutrition for Marathon and 70.3: Hotel, Airport, and Start-Line PlanRace travel breaks normal routines. Learn how runners and triathletes can handle airport food, hotel breakfasts, carb timing, hydration, and race-morning logistics without guessing.June 6, 20267 min readLate Evening Workout Nutrition: Recover After Training Without Wrecking SleepEvening runs, bike sessions, and strength workouts create a hard nutrition tradeoff: recover enough without going to bed stuffed. Here is how endurance athletes should handle late workouts.June 5, 20268 min readNutrition Periodization for Runners and Triathletes: Eat for the Training Block You Are InNutrition periodization means your fueling should change across base, build, peak, taper, race, and recovery blocks. Learn how endurance athletes can fuel the block without guessing.June 4, 20268 min readBack-to-Back Long Run Nutrition: How to Fuel Day Two Without GuessingBack-to-back long runs and ride-run weekends are where static calorie targets fail. Learn how serious runners and triathletes should fuel the first session, recover overnight, and show up ready for day two.June 4, 20268 min readPost-Workout Nutrition by Training Load: Use the Workout You Actually DidRecovery meals should not be the same after every run. Learn how runners and triathletes can use duration, intensity, heart rate, and what is next to decide carbs, protein, fluids, and sodium.June 3, 20268 min readTwo-a-Day Training Nutrition for Runners and Triathletes: Fuel Double Sessions Without GuessingDouble-session days expose generic nutrition plans fast. Learn how serious runners and triathletes should eat between morning and evening workouts, protect recovery, and avoid carrying fatigue into the next key session.June 3, 20268 min readHow to Adjust Nutrition When Your Training Plan Changes: Missed, Moved, or Shortened WorkoutsEndurance training plans change constantly. Learn how to adjust food when a workout moves, gets shortened, turns harder than expected, or disappears from the calendar without defaulting to a generic calorie tracker.June 2, 20268 min readWhat to Eat When Your Workout Plan Changes: Nutrition for Moved, Missed, and Swapped SessionsTraining plans change. Learn how runners and triathletes should adjust food when a workout moves, gets shortened, becomes harder, or turns into a rest day.June 2, 20268 min readBuild Week vs Recovery Week Nutrition: How Endurance Athletes Should AdjustYour biggest training weeks and recovery weeks should not use the same nutrition targets. Learn how runners and triathletes can periodize carbs, recovery, and body-composition goals by training load.June 1, 20268 min readHeat Training Nutrition for Runners and Triathletes: Carbs, Sodium, and FluidsHot weather changes more than sweat. Learn how serious runners and triathletes should adjust fluids, sodium, carbs, gut practice, and recovery when workouts move into heat.June 1, 20268 min readCaffeine for Marathon and 70.3 Training: Timing, Dose, and Race-Day PlanCaffeine can help endurance performance, but only if timing, dose, gut tolerance, and sleep fit your training. Build a smarter caffeine plan for long runs, hard sessions, and race day.May 31, 20268 min readStrength Training Nutrition for Runners and Triathletes: Fuel the Gym Without GuessingStrength work supports faster, more resilient endurance athletes, but it still needs fuel. Learn what to eat before and after lifting when your main goal is running, triathlon, or 70.3 performance.May 31, 20268 min readProtein for Runners and Triathletes: How Much You Need and When to Eat ItEndurance athletes need protein, but not at the expense of carbs. Learn how much protein runners and triathletes need, how to spread it through the day, and how MAVR keeps it tied to training.May 27, 20269 min readRace Weight for Runners: Get Leaner Without Underfueling TrainingTrying to improve body composition during marathon or triathlon training? Learn how serious endurance athletes can chase race weight without sabotaging long runs, hard sessions, recovery, or hormones.May 23, 20269 min readTrainingPeaks Nutrition Plan: Turn Your Workout Calendar Into Fueling TargetsTrainingPeaks tells you the work. MAVR tells you how to fuel it. Learn how serious endurance athletes can turn planned workouts into daily carbs, recovery meals, and race-day nutrition.May 15, 20269 min readPost-Workout Nutrition for Endurance Athletes: What to Eat After Hard SessionsPost-workout nutrition is not just protein. Endurance athletes need carbs, fluids, sodium, and practical recovery meals that match the session they just completed.May 15, 20269 min readThe 7-Day Race Fueling Challenge: Test Your Nutrition Before Race DayUse this 7-day race fueling challenge to test breakfast, long-run carbs, hydration, sodium, recovery meals, and race-week routines before your event.May 15, 20268 min readNutrition for Run Clubs and Triathlon Coaches: Support Athletes Between SessionsCoaches write the training. Athletes still make dozens of nutrition decisions alone. Here is how run clubs and triathlon coaches can support fueling without becoming full-time meal planners.May 15, 20269 min readWhy Serious Endurance Athletes Need an Annual Nutrition PlanRace fueling is not just a race-week task. Serious runners and triathletes need a season-long nutrition plan that changes across base, build, peak, taper, and recovery.February 8, 20268 min readHow to Build a Race Day Nutrition Kit on a Budget (Without Sacrificing Performance)You do not need premium-priced supplements to fuel well. Build a complete race-day nutrition kit with low-cost gels, drink mixes, and real-food options that still hit endurance targets.February 8, 20269 min readHyrox Race Week Nutrition Plan: Exactly What to Eat in the Final 7 DaysUse this Hyrox-specific 7-day nutrition plan to top up glycogen, sharpen hydration, and avoid last-minute mistakes that cost speed and strength.February 8, 202611 min readHyrox vs Cycling vs Running Nutrition: The Fueling Differences That Actually MatterHyrox, cycling, and running all need carbs, fluid, and sodium, but the delivery strategy changes by intensity, duration, and GI tolerance demands.February 8, 20269 min readWhat Professional Athletes Know About Nutrition That Amateurs Don'tElite athletes do not rely on motivation. They use repeatable nutrition systems: workout-specific carbs, personalized hydration, and disciplined recovery.January 18, 202612 min readHow to Fuel for Hyrox: The Complete Nutrition Guide for 2026Hyrox demands a unique nutrition approach — you're running 8km AND crushing strength stations. Learn the science-backed fueling strategy that elite Hyrox athletes use for training and race day.January 18, 202610 min readWhat to Eat Before, During & After Your Hyrox Race (With Exact Timing)Stop guessing. Here's the exact meal timing and food choices for Hyrox race day — from your pre-race breakfast to post-race recovery, with examples for morning and afternoon starts.January 18, 20269 min read7 Hyrox Nutrition Mistakes That Are Killing Your PerformanceTraining hard but still hitting the wall at station 6? These 7 common Hyrox nutrition mistakes might be sabotaging your race — and most athletes don't even realize they're making them.January 3, 20267 min readWhy Your Stomach Upsets During Hard Efforts (And What to Do)That painful cramp, nausea, or runner's trots during a hard effort isn't normal. Learn the science behind GI distress during exercise and proven strategies to fix it.January 3, 20266 min readGlycogen: Your Hidden Fuel Tank ExplainedYour muscles hold enough glycogen for 90–120 minutes of racing. Learn how to maximize these stores and use them efficiently for better endurance performance.January 3, 202610 min readUltramarathon Nutrition: How to Eat for 50+ MilesYou're running 50 miles. You'll burn 5,000+ calories. Here's how to fuel without bonking, vomiting, or walking into aid stations in defeat.November 6, 20258 min readHydration & Electrolytes for Endurance Athletes: What You're MissingYou can train perfectly, fuel correctly, and still fall apart on race day — all because of hydration. Learn the real science of hydration for endurance athletes and how to avoid mistakes that wreck performance.November 6, 202510 min readFueling During Long Workouts: What to Eat Hour by HourAvoid bonking on long runs and rides with an hour-by-hour fueling plan, carb targets, and hydration tactics backed by elite endurance research.November 6, 20259 min readHow to Recover Faster After Hard Workouts: Nutrition, Science, and Smart HabitsRecover faster after hard workouts with science-backed carb, protein, hydration, and rest habits — plus MAVR automation for effortless execution.