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Nutrition for Ironman

jellebeandesigns
jellebeandesigns Posts: 347 Member
edited December 2024 in Food and Nutrition
I would love some help figuring out how much I need to be eating (and what) to prep for my first Ironman. I would like to not gain weight and I don’t know that right now is the best time to try to lose. I’ve run plenty of races but never competed in a tri- I’m sponsored in a 70.3 IM in August, so it’s go time.

Race schedule for the next few months
3/17 13.1 run
6/2 13.1 run
7/13 25km run
8/25 70.3 IM (13.1 run, 1.2 mile swim, 56 mile bike)

Thanks!

Replies

  • deannalfisher
    deannalfisher Posts: 5,600 Member
    so 2X Ironman and multiple 70.3 finisher...

    ideally when training you aren't in a huge caloric deficit - meaning you probably want to set your MFP goals at maintenance and eat back a portion of your calories that you burn during workouts - especially as they get longer

    other than that - my macros are roughly 5-60% carbs (270-370g a day); 135g protein (roughly 25%) and fill in the rest with fats (avg 70g a day)

    race day nutrition is a whole nother beast - and you should start practicing now on your workouts - because what works for me may not work for you (i do liquid nutrition on the bike - tailwind) and then the run is anything goals (oreos at mile 12 of the run are always awesome)
  • jellebeandesigns
    jellebeandesigns Posts: 347 Member
    Hahaha, I don’t eat and run 13.1 😂😂 that’s an easy run.
    I will start working on the cycling and swim nutrition though.
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    you'll def. be wanting to eat on your run of a half-iron...on average i burn 2-3000 cal on a race day - you can't make up all of that on the bike - so going in well fueled (I start eating around 3am on race day and have easily digestable food up until i hit the water)
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