Sports nutrition tips for the Powerman Duathlon

The Powerman Spain Duathlon is one of the most recognised and demanding duathlons in the world. Taking place in Mallorca and sponsored and organised by Ferrer Hotels, this duathlon will also have some of the most beautiful scenery.

Training for a duathlon is, of course, extremely challenging, and that’s why you need to eat and drink properly to prepare for it. During your weeks of training, your diet should consist of healthy foods that energise your workouts and fuel your muscles. How you fuel up could affect your performance, and could mean the difference between finishing or giving up. Here’s how to make sure you get optimum sports nutrition:

• Two nights before the race

Carbo-load two nights before the race 

Contrary to popular belief, filling up on carbs the night before a big race is a bad idea. Firstly, it’s hard for your body to process all of the carbs to the fullest benefit, and you’ll have trouble sleeping before the big day. Eating it two days before the race gives your body time to digest the food and turn it into the fuel you need. Carbohydrates like pasta, rice and potatoes are your body's primary source of fuel and are stored as glycogen in your muscles and liver for race day. Choose a light meal with lean proteins the night before race day.

Protein and water

Eat a high-protein snack one hour before going to bed two nights before the race and the night before race day. Snacks could include yoghurt, nuts, pumpkin seeds, or nut butter. Protein is needed to repair muscle and help with the growth of body tissues. Make sure to drink a glass of water with the snack.  

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• A day before the race 

Consume a large breakfast and lunch a day before the race 

The great thing about training for a race is that you can eat pasta and potatoes without feeling guilty. Make sure to eat three meals and three snacks one day before the race. Each meal should contain a complex carb and a lean protein, and be low in fibre and fat – think quinoa, salmon, berries, pasta, and cruciferous veggies. Drink at least one cup of water with each meal and an electrolyte beverage between meals the day before the race.

• Race day

Eat a light breakfast 

The day is finally here! Eat breakfast one to three hours prior to the race. Keep your meal light with the focus on protein and carbs, such as oatmeal, bagels, hard-boiled eggs, granola, bananas or peanut butter. Your body needs fluids, so drink two glasses of water before the race, preferably with breakfast.

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Stay hydrated

Drink a 250 ml electrolyte beverage 15 minutes before the start of the race. Drink a 100 ml of sports beverage every 15 minutes during the race or as you feel the need. Fuelling your body as you ride and run will extend your endurance and provide the extra energy you need to make it to the finish line, so make sure to stay hydrated. Depending on how much you’re able to drink, you may need to take gel to boost your carbohydrate intake further.

If you’ve never trained for a duathlon before, talk to your doctor to see what you can handle. If you’re taking part in the Powerman Duathlon, or you’d like to observe from the sidelines, contact us to book your accommodation. We have a range of stunning Mallorca Hotels, with sports-centric facilities and services, including a restaurant that serves healthy Mediterranean cuisine (perfect for athletes).