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Am I the only one that's confused by nutrition?

Hi Fellow Athlete,

Nutrition can be complex, confusing, and even contentious.

And when we see different brands promising different benefits in different ways - that seemingly contradict each other - we don't know where to turn or who to believe.

So it's reassuring when I ask experts their opinions and they say the same things.

Dr. Alex Harrison was the first. Last year, he and I wrote a post on how to get the right mix of glucose and fructose when making your own endurance fuels.

It's here, and it's one of my most viewed articles.

Then, a few weeks ago, I spoke to James Bell, from Nutrition Triathlon and he closely echoed the ratios Dr. Harrison prescribed.

You can see that in this recent video we did together.

And at just about the same time, a friend messaged me with his recipe to make his own endurance fuel using three basic ingredients he ordered online.

Very similar to what Dr. Harrison and James Bell suggest.

That video will be coming soon, and you, too, will be able to make and customize your own high performance fuel.

Stay tuned, and hopefully I can help make things a little bit less confusing.

How to Hydrate

How much should you drink per hour?

Do you need to supplement with sodium?

What about Tim Noakes who says we over-hydrate, or others that say we don't need sodium?

How do you measure how much water or sodium you need?

How does hydration affect body temperature?

All that, and more answered below.

More expert advice from James Bell.

The Race to Truth

The Race to Truth is a very revealing book about Lance Armstrong and the steps he took to win at all costs.

The most amazing thing about this book is that, while it totally dismantles his character, he wrote the foreword.

Worth a read.

Buy Now

Sudden Death

The day before a race, I told my mom the worst thing that could happen if I didn't fix my bike that night was that I might die on the treacherous downhills.

Not very reassuring.

(And not very nice for a son to say.)

Read about this tip and don't die.

Read tip #4.

In Case You Missed It

Did you know I interviewed the founder of Slowtwitch, Dan Empfield?

Check it out now:

For all he's done for the sport - he sure is modest.

LCHF, Carbs, Hydration.

I've done a series of nutrition videos with James Bell from Nutrition Triathlon.

The topics are:

The case for and against the low carb high fat (LCHF) diet in triathlon. Done.
How to choose the right carbs for your race and training fuel. Done.
Hydration, sodium, myths, and what to pay attention to. Done, and highlighted above.

What else would you like to see on nutrition?

Sprint Reads

Had a hard workout today? Click here for a 2-min rest. Try it.

A quick review of the last weekend’s big races – Roth, Super League London, Ironman Switzerland.

Joe Skipper, who was right behind Jan van Berkel, credits the Swiss for having the best Ironman run of all time last weekend in Switzerland. Check out this article here.

And then Alex Yee called Blummenfelt’s run in Tokyo “superhuman” in this article.

What does bad running form look like? (hint: not van Berkel or Blummenfelt) Here’s an article to help you find out if your form is bad.

So a full Ironman is too short for you? How about doing an ultra triathlon? Read all about them here, in this guide.

You’re on Zwift, not Peloton, right? So you may not care that their sales are slowing after they cut bike prices by about 20%.

Low calorie, low alcohol beer

Speaking of drinks, now there’s a Flamin’ Hot Mountain Dew. Try that on for size in the second half of your Ironman run.

You’re a cyclist – and a triathlete – so my bet is you like coffee. Check out this awesome video on how caffeine has fueled history.

A few months ago I told you about the first female Afghan triathletes. Well, looks the first one made it out of Afghanistan.

The Apple Watch should be getting a blood pressure measurement tool and thermometer soon.

Is it because Lionel wears it? Well, Whoop raised $200m in a recent round led by SoftBank, valuing the company at $3.6B. Zwift is only $1B!

What are the best surfaces to run on? Here’s a guide.

Get a Deal

10% off Recovery Systems (excludes rentals)

10% off Purpose Performance Wear with this promo code: IMHACKS10

15% off UCAN (US only)

15% off first consultation with Karelle Laurent Nutrition when you quote IronmanHacks.

OnCourse Goggles: Swim straight with these and get a free swim buoy. Watch review video here.

Addaday massage guns

Finally, check out my triathlon reading list

IronmanHacks is reader-powered. If you buy anything from the links below, I may earn an affiliate commission at no extra cost to you.

My goal is to deliver value to you. So, where possible, I choose the deal with the highest discount to you and lowest commission for me.

Tri Planner App

Need help getting organized for your races?

The IronHacks app allows you to:
1.

Calculate race split times (swim, bike, run, transitions)
2.

Calculate how much of what foods to eat per hour (200+ endurance fuels in the database)
3.

Get organized with a packing checklist

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