Endurance events push your body to its limits over extended periods. Whether you're racing a triathlon, tackling Tough Mudder, or completing an Ironman, proper nutrition is the difference between finishing strong and hitting the wall.
Key Principles for Endurance Events
Before events: Carb-load in the days before long events. Eat a familiar pre-race meal 2-4 hours before. During events: Fuel with 30-90g carbs per hour depending on duration. After events: Aggressive recovery - protein, carbs, electrolytes, and plenty of fluids. Your body has significant repair work to do.
All Endurance Guides
What to Eat Before a Triathlon
Fuel for swim, bike, and run
What to Eat After a Triathlon
Multi-sport recovery nutrition
What to Eat Before Half Ironman
Race-day fuel for 70.3 miles
What to Eat After Half Ironman
Recovery from 4-6 hours of racing
What to Eat Before Ironman
Fuel for the ultimate endurance test
What to Eat After Ironman
Recovery from 140.6 miles
What to Eat Before Tough Mudder
Fuel for obstacles and endurance
What to Eat After Tough Mudder
OCR recovery nutrition
What to Eat Before Spartan Race
Fuel for obstacles and terrain
What to Eat After Spartan Race
Recovery from OCR racing
What to Eat Before Mud Run
Fuel for muddy challenges
What to Eat After Mud Run
Recovery from obstacle events
