Triathlon Nutrition Guide

At Active Root, we're committed to delivering delicious, natural, eco-friendly, ginger based sports nutrition.

Our drinks and gels are crafted to help improve your performance, and all our products are suitable for vegetarian, vegan, and dairy free diets. We only use simple, high quality natural ingredients which help to maintain a settled stomach, providing more predictable results and avoiding the dreaded gut bomb! All our products contain 204mg of ginger per serving, the proven optimal amount to keep your stomach settled and help prevent nausea and bloating.

Nutrition for multi-discipline endurance events can be a daunting prospect, but the gains from having a nutrition plan are massive. From short to long distance events a tried and tested nutrition plan will give you that extra confidence and belief that will make the difference on race day. The golden rule when it comes to nutrition is 'try before race day', multiple times if you can. That way you can tweak it to your own personal needs.

Below is more information about our suggested nutrition options and how to use them:

Sports Drink: Active Root Sports Drink Mix is made with high gingerol compound ginger, slow-burning cane sugar, and replenishing sea salt. This carefully crafted blend provides sustained energy and optimal hydration. Packed with over 200mg of natural dried ginger, it also helps alleviate gastrointestinal stress and reduces nausea. Depending on strength, each sachet makes 500-700ml of sports drink. Simply pour your sachet into 500-700ml of water and shake, adjusting the amount of water to taste.

ElectroLite: A healthier hydration source for an active lifestyle. Containing root ginger, unrefined sea salt and just 33 calories, Electrolite delivers healthier hydration as well as reducing nausea and bloating. Per 9g serving (mixed with 500ml of water), ElectroLite contains only natural ingredients, including: 800mg of sea salt, ginger, the same amount as in our Sports Drinks, 8g of cane sugar, natural sweetener stevia. Depending on strength, each sachet makes 500-700ml of sports drink. Simply pour your sachet into 500-700ml of water and shake, adjusting the amount of water to taste.

Gel Mix: Gel Mix comes as a powder that you mix with water in a Soft Flask which then turns into a Gel, getting rid of the need for sticky single use gel packets. One 170ml Soft Flask holds between the equivalent of 1-4 gel servings, so it's also easier to carry your fuel. Per 25g serving (mixed with 25ml of water) our Gel Mix contains only natural ingredients, including: - 24g of cane sugar (carbohydrate) - ginger, the same amount as in our Sports Drinks - 100mg of sea salt - maize starch and citrus.

A big problem with standard gels is that you have to consume the whole 25g of carbohydrate in one, causing a spike in your blood sugar levels. By drinking from a reusable Soft Flask, you can consume more gradually keeping your blood sugar levels steady. You can also make the gel to your preferred consistency by adding more or less water. Simply add your Gel Mix powder into your soft flask and add water to mix. 1x scoop of Gel Mix powder + 1x scoop of water = 1 thin consistency Gel Mix serving. Each serving makes up the equivalent of 1x standard single use gel (we recommend adding 3x gel servings to your soft flask before filling the rest of the soft flask with water).

What Active Root Should I Use Before A Triathlon?

Make sure you are hydrated, starting with a pre-loading strategy. Ideally, drinking 500ml of Sports Drink Mix between breakfast and your event.

Start sipping, swilling and swallowing your energy drink anything up to four hours but no shorter than half an hour in advance of your event. The maximum benefit is obtained from drinking early, as the slower you sip-feed your fuel into your system the more time the body has to absorb it and maximise performance.


The length of your swim will determine the energy deficit on your body. Taking our Gel Mix 15-25 minutes before your event will help keep your energy levels up until you get into transition.

For longer events taking on extra salts pre-event will help with dehydration and will help combat stomach issues and cramping. Electrolite provides a convenient way to take on additional salt, 800mg to be precise. Our Electrolite drink is PH neutral, tastes delicious, and masks the salty taste often found with rehydration drinks.

Transition - Swim to Bike

This is your first opportunity to get fuel following event start; for longer events have something ready to help quickly replenish energy stores, Gel Mix is ideal for this.

During - Bike

With any event with a minimum expected finish time between 1h 30m - 2h 00m you would benefit from 100 kcals per hour. On the bike, this is best achieved using our Sports Drink Mix as your base fuel. A 500ml bottle per hour can easily be made up and left in position on the bike.

Additional fuel can be gained from Gel Mix & Energy Chews to real food - whatever you can happily consume during your ride.

During - Run

Hitting the run from the bike you will hopefully be back into a regular fuelling routine, so you will need to continue this on the run - don't risk stopping your fuelling. The key is to take on fuel consistently from the start of the race, and don't wait until it's too late!

On the run operating a strategy to consume Gel Mix every 5-6km \ 3 - 5 miles or 20 - 35 minutes.

If you have had issues with energy gels before don't let this put you off; taking nutrition too late in a race can cause stomach distress, also a drop in sodium can have a similar effect. The Key is to fuel little and often from the start.


It is crucial that you refuel as soon as possible after your event, a combination of Sports Drink within 20 minutes of finishing your event and some solid food.

If you’ve been competing somewhere cold, our Hot Recovery Drinks are the perfect pick-me-up! Why not have a flask ready near the finish to rehydrate and enjoy the warming taste of ginger.

Your post race cravings and treats will be high on your priority list but it's important to get yourself refuelled first, to aid the recovery process.

And remember, no matter how good your recovery drink tastes to get the maximum benefit DO NOT drink it too quickly! Savour the drink and your body will have more time to absorb it.

  • Triathlon Tips for Beginners

    A Triathlon is a multi-discipline race, classically consisting of swimming, cycling, and running. Triathlon distances vary, with the shortest being known as a Sprint triathlon.

  • Triathlete's Guide to Avoiding GI Discomfort

    At Active Root, all of our nutrition products are made with natural root ginger, scientifically proven solution to combat bloating, nausea, and stomach discomfort during intense workouts.

  • Triathlon Nutrition FAQs: Your Guide to Ginger's Benefits with Active Root

    Take a look at why Active Root should be your chosen fuel on race day!


Triathlon: FAQs

How much fuel should I consume during a triathlon?

For events lasting over 70 minutes, you should aim for 60-90 grams of carbohydrates per hour.

What Active Root should I use during a triathlon?

Some good options include Gel Mix, Sports Drink Mix and Energy Chews, along with solid foods such as bananas and other simple carbs.

When should I take my first fuel during the race?

Your first fuel intake will likely be during the transition from the swim to the bike or at the very beginning of the bike leg. Don't wait until you feel low on energy to start fuelling or it will be harder to get your energy back up.

Taking our Gel Mix 15-25 minutes before your event will help keep your energy levels up until you get into transition, and then aim for 60g to 90g of carbohydrates per hour from there onwards. You must practise your nutrition plan during training.