To know if you are a fat burner or a carb burner. Lactate or Qxygen test can show your fatburning abilities around race intensity. Not knowing this right now? You then start with nutrition strategie : FAT/CARB BURNER. From there finetune your personalised sport nutrition strategy with NutrID.


FULL IRONMAN (3.8K SWIM – 180K BIKE – 42.2K RUN)

NUTRITION STRATEGY FAT BURNERS

Recommended carbs : 60-70g an hour

Triathletes with efficient fat burning capacities
  • 5min before swimstart : 100ml KerosineRS+
  • 180k bike : 60-70g KerosineRS+ every hour. Take in every 30min 75ml KerosineRS+ and wash away with water afterwards. In between the 30min interval you can intake extra water as needed depending on sweatrate and outdoor temperature.
  • 42.2k run : continue with 60-70g KerosineRS+ an hour. 75ml KerosineRS+ every 30min. Use flexbottles or fuelbelt shots during the run part. Take water to wash away from the aid stations.
NO EATING. NO GELS DURING THE RACE.

Optional for the NutrID KerosineRS+ is to customize it with:

  • Cafein : choose from 1 to 3mg for every kilo bodyweight.
  • Elektrolytes : choose ‘normal’, ‘cold’ or ‘hot’ wheather conditions / sweatrate.

The stomach and intestines are highly trainable. Just like muscles. Train your nutrition strategy in training before your go to races!

NUTRITION STRATEGY FAT/CARB BURNERS

Recommended carbs : 70-90g an hour

Triathletes with moderate fat burning capacities
  • 5min before swimstart : 100ml Kerosine ratio 2:1 and wash away with water afterwards.
  • 180k bike : 90g Kerosine ratio 2:1 every hour. Take in every 30min 100ml Kerosine and wash away with water afterwards. In between the 30min interval you can intake extra water as needed depending on sweatrate and outdoor temperature.
  • 42.2k run : Start now with KerosineRS+ 60-70g KerosineRS+ an hour. 75ml KerosineRS+ every 30min. Use flexbottles or fuelbelt shots during the run part. Take water to was away from aid stations.
NO EATING. NO GELS DURING THE RACE.

Optional for the NutrID Kerosine / KerosineRS+ is to customize it with:

  • Cafein : choose from 1 to 3mg for every kilo bodyweight on the run. Optional on the bike go to 5mg cafein for every kilo bodyweight.
  • Run KerosineRS+ : Elektrolytes : choose ‘normal’, ‘cold’ or ‘hot’ wheather conditions / sweatrate.

The stomach and intestines are highly trainable. Just like muscles. Train your nutrition strategy in training before your go to races!

NUTRITION STRATEGY CARB BURNERS

Recommended carbs : 70-120g an hour

Triathletes with low fat burning capacities
  • 5min before swimstart : 100ml Kerosine ratio 3:2 and wash away with water afterwards.
  • 180k bike : 100g Kerosine ratio 3:2 (option for 120g Kerosine ratio 1:1) every hour. Take in every 30min 100ml Kerosine and wash away with water afterwards. In between the 30min interval you can intake extra water as needed depending on sweatrate and outdoor temperature.
  • 42.2k run : Switch to KerosineRS+ 60-70g KerosineRS+ an hour. 75ml KerosineRS+ every 30min. Use flexbottles or fuelbelt shots during the run part. Use water from aid stations to wash away.
NO EATING. NO GELS DURING THE RACE.

Optional for the NutrID KerosineRS+ is to customize it with:

  • Cafein : choose from 1 to 3mg for every kilo bodyweight on the run. Optional on the bike go to 5mg cafein for every kilo bodyweight.
  • Run KerosineRS+ :Elektrolytes : choose ‘normal’, ‘cold’ or ‘hot’ wheather conditions / sweatrate.

The stomach and intestines are highly trainable. Just like muscles. Train your nutrition strategy in training before your go to races!


70.3 IRONMAN (1.9k swim – 90k bike – 21.1k run)

NUTRITION STRATEGY FAT BURNERS

Recommended carbs : 60-70g an hour

Triathletes with efficient fat burning capacities
  • 5min before swimstart : 100ml KerosineRS+
  • 90k bike : 60-70g KerosineRS+ every hour. Take in every 30min 75ml KerosineRS+ and wash away with water afterwards. In between the 30min interval you can intake extra water as needed depending on sweatrate and outdoor temperature.
  • 21.1k run : continue with 60-70g KerosineRS+ an hour. 75ml KerosineRS+ every 30min. Use flexbottles or fuelbelt shots during the run part. Take water to wash away from the aid stations.
NO EATING. NO GELS DURING THE RACE.

Optional for the NutrID KerosineRS is to customize it with:

  • Cafein : choose from 1 to 3mg for every kilo bodyweight.
  • Elektrolytes : choose ‘normal’, ‘cold’ or ‘hot’ wheather conditions / sweatrate.

The stomach and intestines are highly trainable. Just like muscles. Train your nutrition strategy in training before your go to races!

NUTRITION STRATEGY FAT/CARB BURNERS

Recommended carbs : 60-90g an hour

Triathletes with moderate fat burning capacities
  • 5min before swimstart : 100ml Kerosine ratio 2:1 and wash away with water afterwards.
  • 90k bike : 90g Kerosine Ratio 2:1 every hour. Take in every 30min 100ml Kerosine and wash away with water afterwards. In between the 30min interval you can intake extra water as needed depending on sweatrate and outdoor temperature.
  • 21.1k run : 60-70g KerosineRS+ an hour. 75ml KerosineRS+ every 30min. Use flexbottles or fuelbelt shots during the run part. Take water to wash away from the aid stations.
NO EATING. NO GELS DURING THE RACE.

Optional for the NutrID Kerosine / KerosineRS+ is to customize it with:

  • Cafein : choose from 1 to 3mg for every kilo bodyweight. (Kerosine up to 5mg per kilo bodyweight)
  • Elektrolytes : choose ‘normal’, ‘cold’ or ‘hot’ wheather conditions / sweatrate. (Only Kerosine RS+)

The stomach and intestines are highly trainable. Just like muscles. Train your nutrition strategy in training before your go to races!

NUTRITION STRATEGY CARB BURNERS

Recommended carbs : 70-100g an hour

Triathletes with low fat burning capacities
  • 5min before swimstart : 100ml Kerosine ratio 2:1 and wash away with water afterwards.
  • 90k bike : 90 (or 100g) Kerosine Ratio 2:1 (or Ratio 3:2) every hour. Take in every 30min 100ml Kerosine and wash away with water afterwards. In between the 30min interval you can intake extra water as needed depending on sweatrate and outdoor temperature.
  • 21.1k run : 60-70g KerosineRS+ an hour. 75ml KerosineRS+ every 30min. Use flexbottles or fuelbelt shots during the run part. Take water to wash away from the aid stations.
NO EATING. NO GELS DURING THE RACE.

Optional for the NutrID Kerosine / KerosineRS+ is to customize it with:

  • Cafein : choose from 1 to 3mg for every kilo bodyweight. (Kerosine up to 5mg per kilo bodyweight)
  • Elektrolytes : choose ‘normal’, ‘cold’ or ‘hot’ wheather conditions / sweatrate. (Only Kerosine RS+)

The stomach and intestines are highly trainable. Just like muscles. Train your nutrition strategy in training before your go to races!


OLYMPIC DISTANCE (1.5k swim – 40k bike – 10k run)

Nutrition based on Kerosine

Recommended carbs : 30g an hour

The choice for Kerosine : Two bottles during bike part. One filled with 150ml Kerosine and one bottle with water.

  • Given the race time it is not necessary to take in energy in the last 5 minutes before race start. The OD higher race intensity makes it a bit risky to have stomach problems
  • During the 40k bike ride take in two Kerosine shots of 75-100ml. The first one after 10k and the second one after 30k. Wash away with water. Before, in between and after the two shots you can drink extra water. Depending on sweatrate and outdoor temperature.
  • During the 10k run it is not necessary to take in energy anymore. And with high intensity brings risk to the stomach. Possiblity to drink some water from aid stations but if well hydrated during the bike session you may choose for only cooling down the body by throwing water over it untill te fininsh line.
NO EATING. NO GELS DURING THE RACE.

Nutrition based on Benzine

Recommended carbs : 30g an hour

The choice for Benzine : Only one bottle during bike part filles with Benzine.

  • Given the race time it is not necessary to take in energy in the last 5 minutes before race start. The OD higher race intensity makes it a bit risky to have stomach problems
  • During the 40k bike drink the Benzine in 20min intervals 100-200ml. This works better dan zipping every 5min smaller amounts.
  • During the 10k run it is not necessary to take in energy anymore. And with high intensity brings risk to the stomach. Possiblity to drink some water from aid stations but if well hydrated during the bike session you may choose for only cooling down the body by throwing water over it untill te fininsh line.
NO EATING. NO GELS DURING THE RACE.


SPRINT DISTANCE (750m swim – 20k bike – 5k run)

As our bodies can contain carbs (glycogen) for 90min intense racing. Our energy levels should stay fine during a sprint distance event even if we have no energy intake. This means when glycogen is preloaded for the race. By reduced training and eaten carb rich meals.

Recommended carb intake during racing : none.

Some studies showed that mouth rinse with some energy (NutrID benzine) during a sprint distance event can enhance performance. This means you mout rinse en afterwards spit it out! The mechanism behind this : the receptors in your mouth will activate nervous system towards the brains ans let the braine know : Energy is coming! Although you know what you are doing, performance will rise!

Because of the high intensity in these short distance races it is better not to activate the stomach and intestines during the event. So if outdoor temperatures are normal you focus on going dast instead of taken too much drinks / nutrition. When you’re sprint distance event take up more then 90minutes, it is recommened to bring a 500ml bottle of Benzine with you on the bike. And drink (and swallow!) it..

The stomach and intestines are highly trainable. Just like muscles. Train your nutrition strategy in training before your go to races!

Marlene de Boer triathlete NutrID
Eric van der Linden NutrID Founder