The Tool Desk
Outbyte PC Repair FREERepair Windows errors before they cause bigger problemsFix Now →Outbyte Driver Updater FREEScan for outdated or missing drivers - takes under a minuteDriver Scan →Plan familiar carbohydrate-rich food before the start, then take in carbohydrate regularly on the bike and run. Drink and replace sodium according to your own tolerance, sweat losses, weather and race conditions—not to a rigid volume target. Rehearse the whole plan in long training sessions, and check your event’s current Athlete Information Guide for the food and drink actually provided on course.
Build your race-day plan around what you have practiced
An Ironman lasts long enough that eating and drinking are part of the race plan, not decisions to improvise at each aid station. Choose fuel you can carry, open and consume at race effort, and that your gut has tolerated in training. Your plan can combine sports drink, gels, chews or blocks, and solid food if you tolerate it.
Compare options by carbohydrate per serving, how each contributes to your hourly intake, glucose and fructose composition, fluid and sodium content, ease of use on the bike versus the run, and course availability. No single brand or format is established as best for every athlete.
IRONMAN’s competition rules and event guide notice directs athletes to event-specific information. Check your race’s current Athlete Information Guide rather than assuming that another event—or another region—stocks the same products. IRONMAN’s general fueling page describes Maurten gels and solids and regional availability of Precision Fuel & Hydration PH 1000; that does not establish what will be on your course.
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What to eat before the start
In the days before the race
IRONMAN’s Food and Fluid Guidelines recommend 8–12 g of carbohydrate per kilogram of body weight per day on days three and two before race day, and 6–10 g/kg daily in the 24–48 hours before the race. These are the guide’s recommendations, not amounts every athlete should force regardless of appetite or tolerance. It also advises finishing the last meal or snack early the day before, to support tolerance and appetite on race morning.
Race morning
The IRONMAN guide recommends beginning to fuel 3.5–4 hours before the start, aiming for 3–4 g/kg of carbohydrate. At two hours before the start, it suggests 2 g/kg or an amount the athlete can tolerate. Use familiar foods, practice the timing during training and spread fluid intake over time rather than drinking a large volume at once.
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- BERRY FLAVOR GELS: The next evolution of energy gels perfectly proportioned to deliver exactly what you need and nothing you don’t. Formulated with a thin consistency (not paste-like) our high-performance Never2 gel packs are easy to consume with/without water, providing 30g of fast-absorbing energy, and 200 mg of sodium to deliver and retain fluid with a mild berry flavor to reduce the opportunity for gastric distress. Our C30 Energy Gel packs contain 12 single on-the-go servings.
- ELITE PERFORMANCE: Our C30 Energy Gels for everyday athletes are lightly flavored, without any artificial flavors, colors, or unnecessary ingredients. With electrolytes to replace what is lost in sweat, sodium to facilitate rapid water absorption/rehydration, and a 2:1 glucose-to-fructose carbohydrate ratio that provides fast-absorbing optimized fuel delivery. Ideal for endurance running, ultramarathons, long-distance swimming, cross-country skiing, and ultra trail races.
- OPTIMAL FUEL + FLUID: Neversecond products are athlete-focused and designed to accommodate an eating and hydration strategy that will fuel you adequately all the way to the finish line. Consume 1-3 gels every 60 minutes of intense exercise dependent on your needs to deliver optimal fuel and hydration.
- C-SERIES FUEL: Neversecond’s C-Series fueling products are formulated to work together as a system, proven to fuel great performance. Our C-Series fuel products are formulated using 30g increments of carbohydrate which allows you to easily plan, evaluate, and perfect your performance nutrition. Simply mix and match any C-Series products to meet your daily intake requirement.
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How much carbohydrate to take during the race
For exercise lasting more than three hours, IRONMAN’s general guideline is 60–70 g of carbohydrate per hour; it says some athletes may tolerate up to 90 g/h. Treat that upper figure as a possible tolerance for some athletes, not a universal target. Start with an amount you can comfortably digest and practice the schedule at race-like effort.
The guide recommends a mix of glucose and fructose for maximal absorption. Sports drink, gels, chews or blocks can help deliver planned amounts; tolerated solid food may also fit. Count the carbohydrate in drinks as well as food so that servings add up to your intended hourly intake. Test the specific products and combination in training rather than introducing unfamiliar fuel on race day.
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- COLA FLAVOR + CAFFEINE: The next evolution of caffeinated energy gels perfectly proportioned to deliver exactly what you need and nothing you don’t. Formulated with a thin consistency (not paste-like) our high-performance Never2 gel packs are easy to consume with or without water, providing 30g of fast-absorbing energy, 75mg of caffeine for alertness and concentration, and 200mg of sodium for fluid delivery with a mild cola flavor. Our C30 + Energy Gel packs contain 12 single on-the-go servings.
- ELITE PERFORMANCE: Our C30+ Energy Gels with caffeine for everyday athletes are lightly flavored, without any artificial flavors, colors, or unnecessary ingredients. Caffeinated energy gels with electrolytes to replace what is lost in sweat, sodium to facilitate rapid fluid delivery, and a 2:1 glucose-to-fructose carbohydrate ratio to provide fast-absorbing optimized fuel delivery. Ideal for endurance running, ultramarathons, long-distance swimming, cross-country skiing, and ultra trail races.
- OPTIMAL FUEL + FLUID: Neversecond products are athlete-focused and designed to accommodate an eating, hydration, and energy strategy that will fuel you adequately all the way to the finish line. Recommended consumption is 1 caffeinated gel every 60 minutes of intense exercise (maximum 4 caffeinated gels per day) depending on your anticipated completion time.
- C-SERIES FUEL: Neversecond’s C-Series fueling products are formulated to work together as a system, proven to fuel great performance. Our C-Series fuel products are formulated using 30g increments of carbohydrates which allows you to easily plan, evaluate, and perfect your performance nutrition. Simply mix and match any C-Series products to meet your daily intake requirement.
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What should I drink on race day?
There is no one fluid volume that fits every athlete or every set of race conditions. Sweat rate, gastric emptying, starting hydration, sweat sodium, heat and individual tolerance all affect what works. USA Triathlon’s race-day fueling guidance emphasizes experimenting during training because these factors vary.
IRONMAN’s guide says maximum fluid absorption is usually 1–1.2 L per hour, but this is not a target to force. Its guidance is to consume fluid over time and avoid taking too large a volume at once. Adjust intake to conditions and personal tolerance rather than treating an hourly figure as a compulsory quota.
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- PRE & DURING RACE ENERGY – No-Caffeine Gels: Strawberries, Apples & Cinnamon, Blueberries, Mangoes; Caffeine Gels: Chocolate (25mg), Mocha Doubleshot (100mg; Not included), Raspberries (25mg), and Lemonade (25mg). Only 6-7 of the 8 flavors are included in the Variety 12-pack, based on availability.
How to think about sodium and hydration safety
IRONMAN gives 500–700 mg of sodium per litre as a guideline, and up to 1,000 mg/L for salty sweaters. It explicitly calls for customizing sodium intake. These concentrations are guidance, not a reason to drink more or to assume that a sodium product makes overdrinking safe.
ACSM’s 2026 Q&A on exercise-associated hyponatremia identifies overdrinking as the main risk factor and says drinking to thirst is reasonable for recreational endurance participants. Sodium does not cancel the risk of excessive fluid intake. If you have a relevant medical history or unusual fluid needs, seek individualized advice from a qualified health professional.
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- FRUIT PUNCH FLAVOR GELS: The next evolution of energy gels is perfectly proportioned to deliver exactly what you need and nothing you don’t. Formulated with a thin consistency (not paste-like) our high-performance Never2 gel packs are easy to consume with/without water, providing 30g of fast-absorbing energy, and 200 mg of sodium to deliver and retain fluid with a mild fruit punch flavor to reduce the potential for gastric distress. Our C30 Energy Gel packs contain 12 single on-the-go servings.
- ELITE PERFORMANCE: Our C30 Energy Gels for everyday athletes are lightly flavored, without any artificial flavors, colors, or unnecessary ingredients. With electrolytes to replace what is lost in sweat, sodium to facilitate rapid water absorption/rehydration, and a 2:1 glucose-to-fructose carbohydrate ratio that provides fast-absorbing optimized fuel delivery. Ideal for endurance running, ultramarathons, long-distance swimming, cross-country skiing, and ultra trail races.
- OPTIMAL FUEL + FLUID: Neversecond products are athlete-focused and designed to accommodate an eating and hydration strategy that will fuel you adequately all the way to the finish line. Consume 1-3 gels every 60 minutes of intense exercise dependent on your needs to deliver optimal fuel and hydration.
- C-SERIES FUEL: Neversecond’s C-Series fueling products are formulated to work together as a system, proven to fuel great performance. Our C-Series fuel products are formulated using 30g increments of carbohydrate which allows you to easily plan, evaluate, and perfect your performance nutrition. Simply mix and match any C-Series products to meet your daily intake requirement.
- NEVERSECOND I Est 2021: Founded by competitive endurance athletes, we help passionate athletes unlock their potential through optimized nutrition, making science-driven products that help athletes optimize performance and exceed their goals. Science First. Neversecond.
Turn the plan into a course-ready checklist
- Rehearse the foods, products, timing and amounts you intend to use in long training sessions.
- Choose formats you can carry and consume at race effort, including on the run.
- Plan carbohydrate across the hour, counting both drink and food.
- Adjust drinking and sodium to your tolerance, sweat losses and conditions; do not force a fixed fluid volume.
- Read your specific event’s current Athlete Information Guide for on-course products and applicable information.
The figures above are general guidance, not a personalized prescription. IRONMAN’s Food and Fluid Guidelines do not show a publication date; course products and availability can vary by event and region.
Quick Recap
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