Triathlon

Triathlon

Triathlon

Etixx, the perfect partner for your triathlon

Whether you’re working towards your first sprint triathlon or training hard for an Ironman, the combination of swimming, cycling and running requires both stamina and discipline. Because you’re training for three different sports, often you will be training early in the morning and late in the evening – sometimes twice a day and for more than ten hours a week!

How to manage your heavy training schedule

More than 10 hours of training every week will probably reduce your spare time to a minimum. That doesn’t mean that you should neglect your eating habits though. In fact, your diet is as important as training in the months leading up to the race. Why?

Because it ensures that you stay healthy, provides you

fuel for your training, helps you to recover after each session and make training adaptations to your muscles. A healthy mix of carbohydrates, proteins and healthy fats are a triathlete’s best friend. Carbs replenish your energy level, while proteins speed up muscle recovery. Fats are vital to ensure effective absorption of vital micro-nutrients as well as being a secondary energy resource and being highly calorific.

Etixx sports nutrition, a triathlete’s partner

Are you struggling to make time for a healthy meal in between training sessions? Are you looking for a balanced diet that will enhance your performance? Etixx sports nutrition products are made of the highest quality ingredients and our focus isn’t on how they make you look but how they make you feel. All our supplements are tested and approved by world class athletes. As such we can guarantee that our products will help your performance as a triathlete.

How the advice is built up

How the advice is built up

Each athlete has its own requirements based on its goals, current physique, experience with sports nutrition and specific complaints.
Besides these personal influences, there are similarities we found across our innovation teams like BMC-Etixx and all the amature triathletes we involved in our product testings.
Based on these findings, we created 3 2 levels of advice:

  • Essential advice: which is recommended for each triathlete no matter which level or personal needs. 
  • Advanced advice: made for those who are ready to go to the next level and are aiming for challenges which are just within their reach.
Daily support

Daily nutrition support for triathletes

Support

Regular exercise increases the need for vitamins and minerals. Supplementation is a convenient way to consume essential nutrients and is highly recommended.

Magnesium
  • Contributes to normal functioning of the muscle and to a reduction of fatigue
  • Amino acid (AA) chelated mineral for better absorption
  • Delicious orange flavour

Usage: 4 weeks in advance, 1 tablet per day in 200 ml water.

Multimax
  • High dose of vitamins, minerals and trace elements.
  • Balanced composition for athletes
  • Amino acid (AA) chelated minerals for better absorption

Usage: 4 weeks in advance, 2 tablets a day.

Before

What to eat and drink before a training

Energy Bar
  • With carbohydrates for a prolonged fuelling
  • Can be used as a snack rich in carbohydrates
  • Low in fat and fibre and therefore easy to digest

Usage: 1 bar up to 60 minutes in advance

During

How to make sure you fuel up during a race

Performance in prolonged exercise is reliant on the availability of muscle glycogen and therefore it can be important to take on carbohydrates during exercise to replenish fuel stores. If no carbohydrates were consumed during prolonged or intense efforts, muscle glycogen stores would be depleted after ~90min. The amount of carbohydrate you should take during exercise depends on the length of the session or event.

  • Exercises < 1 h(15): not necessary to consume carbohydrates during exercise.
  • Exercises 1-2 h: 30 g carbohydrates per hour exercise. 
  • Exercises 2-3 h: 60 g carbohydrates per hour exercise. 
  • Exercises >2.5-3 h: up to 90 g carbohydrates per hour exercise.
Isotonic
  • Ideal isotonic thirst-quencher
  • For optimal hydration (electrolytes & fluid) and fuelling (carbohydrates)
  • PH-neutral for better stomach tolerance

Usage: drink suffeciently during exercise: 125 - 150 ml every 15 min

Nutritional Energy Gel

  • Unique tri-phase sugar combination
  • Quick energy boost (after approx. 10 min.)
  • Also a prolonged effect

Training Day

How to recover after a training or race

Recovery Shake
  • With high-quality proteins for fast recovery 2
  • With ‘fast’ sugars for optimal replenishment of muscle glycogen
  • Rich in vitamins
  • Alternative: Recovery Sport Bar + 500 ml water

Usage: immediately after exercise

Competition Day

Advanced plan

Made for those who are ready to go to the next level and are aiming for challenges which are just within their reach.

Carbo-Gy
  • Balanced energy drink that supplies carbohydrates in high doses
  • Added vitamins (B1 and B2) which support energy production
  • 24h before race: Aim to ingest up to 10g carbs / kg body weight / day
  • Evening before or morning of the race: 70g in 500ml of water

Ginseng & Guarana Energy Gel
  • Energy gel with natural caffeine + vitamin C for an extra energy boost 3
  • 1 gel / h exercise

Isotonic Energy Gel
  • With electrolytes, ideal during high temperatures
  • 1 gel / h exercise or as isotonic drink: 1 gel in 350 ml water

Beta Alanine Slow Release
  • When practising sports at a high intensity for a longer period
  • Loading phase: min 4 weeks before peak performance 3.2 g / day (2x2 tablets)

HMB
  • With protein, reducing muscle breakdown, support muscle building after exercise and accelerate muscle recovery 2
  • 2 tablets in the morning, 2 tablets in the evening for at least 2 weeks

High Protein Shake
  • With high quality proteins for optimal muscle growth
  • > 95% pure Whey Isolate
  • No carbs, fat and salt added
  • Ideal during preparation or to support weight control

The nutritional and supplementation advice on this website is based on today’s publicly available scientific information. Please note these recommendations are not completely individualised. Despite our care to always be aware of the changing scientific knowledge in the field of nutrition and food supplements the product information provided is not intended nor is it implied to be a substitute for professional nutritional or medical advice, diagnosis or treatment. Always seek the advice of your nutritionist or other qualified healthcare professional prior to starting any new product or supplement or with any questions you may have regarding a medical condition. Etixx assumes no liability for the information and data contained in the service or arising out of reliance on any recommendation made by the site. Therefore, we can’t take any responsibility for the accuracy of the content.