226ERS Official Sports Nutrition

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Pontevedra has a humid and mild climate. Coming from the summer, all the athletes have had a good adaptation to the heat, therefore, although the temperatures are high, it will not be a problem and it will not be a race with "special" climate characteristics in which it will be necessary to make a specific adaptation for it.

In a short distance triathlon it is important to make a good hydration load prior to the day of competition. In addition to water intake, sodium intake must also be taken into account, as it is sodium that is responsible for water retention in the body.
Sodium intake with hypotonic drinks (lower sodium concentration than our blood) is essential to help the body store water. 
During the test the amount of sodium to be considered should be 0.5 to 1g per hour. If the day of the test is hot and we are going to consume more than 60-70g of carbohydrate per hour we should think about approaching 800-1000mg/h.

In the days prior to the race we should load up on carbohydrates to ensure a full muscle glycogen reserve. For reference, it would be correct to think of an intake of around 8-10g of carbohydrate per kilo of body weight. Ideally, this should be done with low-fibre foods that we have already tried to ensure that they are well tolerated and to avoid gastrointestinal discomfort.

Breakfast should be between 2.5 and 3 hours before the race as we start swimming. It should be high in carbohydrates and low in fibre, with a moderate fat and protein content.

During the race:
It is very difficult to make a general recommendation as the intake during the race is very individual, and like the race rhythms, the nutrition has to be trained beforehand. But as a general recommendation you should try to consume between 60 and 100g of carbohydrate per hour. 
The higher the intensity, the greater the demand for carbohydrates used by the body. But you should never try a new or untrained amount on race day.
Most of the carbohydrate intake should be done during the cycling segment, for logistics and ease of intake.
The best option would be to carry a flask with isotonic drink and one with water, or one with water and one with carbohydrate drink.

Depending on this, we will ingest carbohydrates in the form of gels or energy bars. Leaving the gels as the only option for the race.

As nutritional examples taking into account hydration and nutrition (per hour of race), this could be different formulas:
60g HC/h 
Hydration: water 250ml + isotonic 250-500ml + OPTION 1: 1 bar + 1 isotonic gel/// OPTION2: 1 gel 50g hc + ½ bar 
75gHC/h - 0,75 g sodium/h
Hydration: water 250ml + isotonic 250-500ml + OPTION 1: 1gel of 50g (250mg sodium) + 1 isotonic gel// OPTION 2: 1gel 50g + 1 stick
90g HC/h - 0,8g sodium/h
Hydration: 500ml energy drink (40g HC approx) + 250ml water + OPTION 1 bar + 1 isotonic gel // OPTION 2: 1gel of 50g (250mg sodium)
During the race we will opt for isotonic gels because they are easier to ingest.

** list of products**
Days before the race: hydrazero
Bike + run:
Drinks: energy drink, isotonic drink
Barrita: race day
High energy gel 
Isotonic gel