Daniela Ryf's nutritional plan for an IRONMAN: beyond carbohydrates
Why is nutrition so important in an IRONMAN?
In long-distance triathlon, every detail counts. But if there's one detail that can make the difference between reaching the finish line or dropping out, it's nutrition.
A food failure in a HOMBRE DE HIERRO It doesn't just translate into physical decline: it can lead directly to abandonment.
Daniela Ryf, a multiple world champion, knows this well. In her recent collaboration with the brand Fuelin, she shared in detail how she structures her diet before and during an IRONMAN. And be careful, it's not about eating more, but rather eating better and at the right time.
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The days before: loading with carbohydrates without fiber
Carbohydrate loading begins three days before the event. But not just any carbohydrate will do.
Ryf completely eliminates fiber from her diet to avoid digestive problems: no whole grains, oats, legumes or fruits (except bananas).
Typical dinner menu two days before:
- 3 generous servings of white pasta with tomato sauce
- 1 fillet of meat or fish
- 1 glass of red wine (yes, it is also part of the ritual)
Last night (early):
- Pasta again, this time with Bolognese sauce
- Avoid salads, whole wheat bread, or anything that can irritate the digestive system.
This phase seeks to maximize muscle glycogen, the main source of energy during prolonged exertion.
The perfect breakfast before competing
On the day of the test, Daniela Ryf follows a precise routine she has rehearsed many times. Her goal is threefold:
- Secure energy reserves,
- Activate the nervous system with caffeine,
- Do not generate heaviness or discomfort.
2,5 hours before:
- White bread with tahini and honey or Nutella and banana (200 g)
- Red Bull
- 100 g of energy drink (carbohydrates + salts)
2 to 1 hour before:
- 100g more of drink with CH
1 hour before:
- Another 50g of energy drink
45 minutes before departure:
- Caffeine tablet (200 mg)
In total, more than 430 g of carbohydrates ingested only pre-race. Yes, their stomach is trained for it. And yours should be too if you want to replicate it.
What and how much you consume during the test
In the minutes before swimming:
- 1 gel of 50 g of CH
By bike (4-5 hours):
- Target: 144 g CH/h
- 6 gels of 25 g
- 250g maltodextrin
- 250 g of isotonic drink
- 50g of chocolate (yes, it also enters the competition)
In the race (marathon):
- 1 gel every 20 minutes
- Special energy drink for refreshments
- Water and ice at all available points
- Target: 75-100 g CH/h
“Eat more on the bike, less on the run. If you overeat on the bike, your stomach can recover. If you arrive at the race empty… you're screwed.”
It sounds crude, but it's 100% real.
The Fuelin system: red, yellow and green
Ryf follows the Fuelin method, which classifies foods by color according to their carbohydrate content:
- RED: low in CH (less than 30 g), ideal on rest days
- Yellow: moderate (~50 g), in light sessions
- Green: high in CH (more than 100 g), before demanding workouts
This system allows you to adjust each meal to the needs of the day, avoiding accumulating unnecessary calories or falling short on key days.
In addition, this approach helps to maintain a healthy relationship with foodThere are no forbidden foods, just conscious decisions based on your training.
Conclusion
The nutritional strategy of Daniela Ryf It's not just for professionals. Any triathlete who wants to perform well in an Ironman can learn from its approach: planning, practice, and precision.
Training the body is good, but Training your stomach is equally importantAnd if there's one thing Ryf's plan makes clear, it's that winning starts at the plate, not just at the starting line.
