Before, during and after exercise: how to adapt your diet?


Your carbohydrate stores play a crucial role in sports performance. They affect your endurance as well as your ability to assimilate glycogen into your muscles.

For a triathlon, you will need to start adapting your diet 3 to 7 days before the competition. By consuming the right food and tapering in the lead up to the event you will be able to top up carbohydrate and glycogen stores.

Nutritional mistakes in the preparation phase cannot be made up for on competition day: hence your preparation is hugely important.

Isostar tip: on top of a diet being high in carbohydrates and low in fat you can supplement your nutrition with Isostar products that are specially developed for athletes needs.


You should eat your final full meal 3 to 4 hours prior to racing, and only eat small amounts to top this up in the final hour and a half.

During an effort lasting longer than 90 minutes, it is essential to drink a lot (Isostar Endurance+ Sport Drink and water); and for even longer distances, replenish your carbohydrate stores with gels or energy bars to avoid hunger pangs or bonking.

Isostar tip: Test our High Energy bars, gels, Hydrate & Perform, and Endurance+ Sport Drink drinks during training.


After the competition, your body needs to recover the nutrients and calories burned during exercise. It is vital to consume a lot of water and isotonic drinks.

Isostar tips: drink Isostar Reload After Sport within 30 minutes of completing the race. It contains vital proteins and carbohydrates to favour rapid recovery.

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