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Alistair Brownlee's Ironman Nutrition

  • 09-07-2019 6:57am
    #1
    TriFirst
    Registered Users, Registered Users 2 Posts: 281 ✭✭


    This is what he consumed during his recent win in Cork, according to 220 Triathlon

    Breakfast:

    80g porridge with semi-skimmed milk – 600 kcal / 76g carbs

    2 slices of toast with butter & strawberry jam – 170 / 36g carbs

    Total: 770 kcal / 112g carbs

    Pre-race:

    1x 500ml electrolytes

    1x Cacoa Nibs Anytime Flapjack Bar – 250 kcal / 35g carbs

    Total: 250 kcal / 35g carbs

    Bike – 112 miles, 4hrs 54 mins

    12x OTE Energy Gels (in a bottle) 1,008 kcal / 246g carbs

    2x OTE Duo Bars – 550 kcal / 80g carbs

    1x OTE Super Carbs energy drink bottle – 321 kcal / 80g carbs

    Total: 1,579 kcal / 406g carbs

    Transition

    1x Mars Bar – 228 kcal / 60g carbs

    Total: 228 kcal / 60g carbs

    26.2 mile run – 2 hours 51 minutes

    2x OTE Sports Caffeine Energy gels – 162 kcal / 40g carbs / 200mg caffeine

    0.5x Super Carbs energy drink bottle – 160 kcal / 40g carbs

    1x banana – 105 kcal / 27g carbs

    Total: 427 kcal / 107g carbs

    Post race:

    1x OTE Sports Recovery shake – 185 kcal / 19g carbs / 25g protein

    1x Burger & Chips – 1,000 kcal / 100g carbs


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