Ironman Cervia: how nutrition affects performance

Cetilar® will be present at the Ironman event in Cervia, running from September 19 to 22, marking the only Italian stop of this prestigious long-distance triathlon which tests athletes with a gruelling combination of three endurance disciplines: swimming (3.8 km), cycling (180 km), and running (42.2 km). The main race is scheduled for Saturday, 21 September, followed by two additional triathlon events on Sunday, 22 September: the 70.3 (middle distance) and the 5150 (Olympic course).

In the Expo area set up for the occasion, athletes will find Cetilar® Nutrition products intended to enhance sports performance and provide essential nutrients, supporting athletes with a reliable source of energy during physical exertion and the substances they need to recover afterwards.

A long weekend dedicated to sport or, rather, to the discipline that most tests athletes’ endurance, strength and tenacity. The triathlon, and particularly the Ironman competition, is only feasible for those committed to intense physical and mental training. However, training alone does not guarantee success. Athletes must also place significant emphasis on nutrition, not only before but also during and after the competition.

What to eat before the Ironman

Pre-competition nutrition is crucial not only in the days just before the event but also throughout the entire period of intense training when the body is preparing to undertake the challenge. In general, a diet tailored to an athlete’s needs significantly influences performance.

In the days leading up to the race, it is beneficial to follow a diet rich in carbohydrates, proteins, and healthy fats to ensure you arrive on race day with optimal energy levels.

Carbohydrates, in particular, are crucial as they help maximise glycogen stores, which are essential for providing a sufficient energy reserve to skeletal muscles.

To optimise performance, athletes often increase their carbohydrate intake during the three to four days prior to the race. This can mean that carbohydrates account for 70-75% of total daily caloric intake.

The pre-race meal is also carbohydrate-based to ensure the necessary muscle energy for the duration of the competition and should be consumed about 3-4 hours before the start.

In addition to classic examples of carbohydrates found in the Mediterranean diet, such as oats, rice and pasta, carbohydrate intake can be increased by taking supplements with a safe and high-performance formulation such as Energy Race Bars, Race Carb Caf carbohydrate powder and Ultrarace Carb Gel, practical and safe solutions to avoid energy drops even during the race.

What to eat during Ironman

Even with replenished glycogen stores, athletes often begin to feel fatigue after the first two hours of the race, however well-trained they may be. Continuous effort not only depletes glycogen reserves quickly but also reduces mineral salts lost through sweat.

The Ironman consists of swimming, cycling, and running, with cycling and running being the prime opportunities to replenish energy. During these segments, athletes can take in carbohydrates, amino acids, liquids, and minerals.

In addition to carbohydrate bars, powders, and gels, Cetilar® Nutrition offers Hydrate Fast, a convenient sachet that dissolves in water, providing a portable reserve of mineral salts to support the body’s well-being.

The triathlete’s diet: mistakes to avoid

As we have seen, athletes engaged in a long-distance triathlon know that there are basically three nutritional problems that are unfortunately easy to come across during the race:

• Running low on energy: the body needs fuel to maintain the desired pace. This is why adequate nutrition is essential for achieving and sustaining performance over time. To tackle this challenge, Cetilar® Nutrition has developed and fine-tuned carbohydrate formulations in various formats specifically designed for athletes engaged in endurance sports.
• Dehydration: ensuring constant hydration is crucial because gradual dehydration can severely limit performance. Cetilar® Nutrition addresses this with a range of pre-dosed powdered supplements that dissolve in water, providing a convenient way to replenish fluids and minerals in a single solution.
• Iron deficiency: counteracting iron deficiency is essential for all athletes involved in endurance sports! High-intensity training can increase the risk of sideropenia, leading to fatigue and diminished performance. Not all iron supplements are created equal; many can cause digestive issues like cramps and bloating, which can hinder performance, especially under competitive pressure. To address this, Cetilar® Nutrition offers Iron Race, a dietary supplement in capsule form. It contains Sucrosomial® Iron, along with Copper, Vitamins C, B2, B6, B12, and Folic Acid to support iron reserves, help maintain tissue oxygenation, enhance energy metabolism, and reduce feelings of tiredness and fatigue.