We must overcome the temptation not to eat breakfast. We have to replace the carbohydrates consumed during sleep, especially at the liver level. Breakfast, made at least 90 min before the 08: 00 h, must contain 2g of carbohydrates per kg of body weight, and consist of regular foods rich in carbohydrates: toast, cereals, orange juice, bananas, etc ... low in fat and fiber. The Endurance Bar energy bars 85g Victory Endurance, are a good choice.
We must not forget hydration. It is very important to hydrate well the hour before the start of the competition: better sports commercial drinks diluted a bit with water, such as Iso Energy by Victory Endurance. The advantage of the triathlon is that if we "pass" with the hydration, we can always get rid of the excess liquid in the water. A firm recommendation: do not hydrate only with water, please ... at that time no ... if we go through the nerves, we can cause a dilution not suitable.
During the competition
It is essential to consume 1 g of carbohydrates per kg of body weight, in each hour of exercise. This is equivalent to a few 60-80 g of carbohydrates every hour, for most of us.
What to drink? What each of us has tried before and does well In gels we can highlight: Energy Boost Gel and Pump Gel from Victory Endurance. As for bars: Endurance Bar 85g Victory Endurance, are also recommended nuts and bananas, combined with our energy drink: Iso Energy Victory Endurance line.
Each one what works best for you, as long as we take the necessary amount.
Regarding hydration, I recommend that you drink every 20 min a little (150-200ml) of your favorite drink, rather than wait to drink a lot every hour. It absorbs better and interferes less with exercise.
During the race it is harder to eat food, so energy drinks and gels are the most recommended (beware of carbonated drinks, they are not recommended!).
When we start running, we still have not finished the triathlon, so do not relax. Continue to perform good hydration at regular intervals (each 20-30 min ... and if it is not hot, each 30-40 min is worth) ... and little volume (150-200 ml). Another thing: Never think that stopping a moment to drink will waste a lot of time, because the reality is that we hydrate more correctly, than if we go "spilling" liquid to pretend to drink as we run. This will be appreciated by our body, since hydration is essential for our health.
Branched chain amino acids (valine, leucine and isoleucine).
2 capsules in the middle of the bike, and other 2 at the beginning of the race. Amino Recovery of Victory Endurance, BCAA's of the Victory line and Total Recovery Victory Endurance line.