TOP 5 FAQs IRONMAN NUTRITION
NUTRITION
HOW MANY CALORIES
DO YOU BURN
A LOT
A 130lb woman will expend roughly 7,290 calories, and a 200lb man will expend roughly 10,890 calories, all during the race itself!
Breakdown
THE BREAKDOWN
130lb Woman: Swim: 10cal/min x 90min swim = 900 calories Bike: 11cal/min x 6 hour bike = 3,960 Run: 9cal/min x 4.5 hour run = 2,430 Total: 7,290 calories 200lb Male: Swim: 15cal/min x 90min swim = 1,350 calories Bike: 16cal/min x 6 hour bike = 5,760 Run: 14cal/min x 4.5 hour run = 3,780 Total: 10,890 calories
TRAINING VS RACING
WHAT DO YOU
EAT BEFORE TRAINING
SOMETHING LIGHT AND REAL
It’s important to eat something easily digestible, and made of real food. An easy rule to follow is you should consume .5g of carbs per pound of body weight. Extra protein and healthy fat can be added as well.
WHAT DO YOU EAT
WHILE TRAINING
USE THE PLATE METHOD
You'll eat 3-5 times per day (3 meals, few snacks). Each time, take the plate method into consideration to ensure you're getting the right macro breakdown.
WHAT DO YOU
EAT DURING THE RACE ITSELF
THE ESSENTIALS
The choices of what do eat during an Ironman are endless: goo’s, gels, bars, fruits, olive oil and rosemary covered fingerling potatoes (I saw this once…), and more.
DO THE MATH
Your going to burn roughly 730 and 1100 calories per hour during the race. Use a calorie calculator to figure out your own personal number.
WHAT DO YOU
DRINK DURING AN IRONMAN
ELECTROLYTES
Typically consumed in liquid form (via tablets, for example) from brands like Nuun (among others. The key ingredients are carbs, sugar, potassium, magnesium, calcium and (hopefully) caffine to keep you going.