New data has suggested that as many as 55% of women competing in full-distance triathlons are under-fuelling, which may be stopping them from achieving their full potential.
The analysis highlighted that under-fuelling was much more common for age-group female athletes, with age-group men and professionals of both genders far more likely to hit the numbers recommended in scientific literature.
Hydration and fuelling experts at Precision Fuel & Hydration have urged female triathletes to consider dialling their carb intake – the main source of fuel used by the body when powering high-intensity endurance exercise – up in line with science-backed guidelines in order to reach optimal performance levels.
PF&H analysed the fuel and hydration strategies of 55 female triathletes to provide insights into how women fuel full-distance triathlons.
“After passing the two-hour mark in exercise, the carb recommendation is generally around 60-90 grams of carbohydrate per hour, as long as the amount consumed doesn’t cause stomach problems,” said Emily Arrell, part of the Sports Science team at PF&H. “Hitting the recommended numbers will improve endurance performance, delaying the onset of fatigue.
“Our data suggests that triathletes tend to consume more fuel on the bike than the run, but that the drop off on the run is lower for pro athletes than it is for age-groupers. This undoubtedly helps the pros maintain their performance for longer.
“The most common source of fuel are energy gels, but we’re seeing an increase in the use of drink mix and chews in recent years.”
“Unfortunately, historically there hasn’t been as much research involving female athletes, so we decided to analyse our case study data to find out how women are fuelling full-distance triathlons.
“Our research has found many women competing in full-distance triathlons are under fuelling, and more conversations are needed to ensure they are taking in the necessary amount of carbs.
“By increasing carb intake to recommended levels for endurance activity, there is a strong chance they’ll be able to unlock improvements in their performance and recovery.
“Those seeking to increase their carb intake should gradually tweak their consumption upwards from their current tolerable limit during one or two hard sessions per week over six to eight weeks.”
Find out more about fuelling and hydration tips with some of the world’s leading sports scientists on the knowledge hub here: https://www.precisionhydration.com/performance-advice/
To help plan fuelling for your next event, use the free fuel and hydration plan here: https://www.precisionhydration.com/planner/
