06/07/2025
SO proud of my big brother for achieving sub-10 at the 2025 IRONMAN Frankfurt and qualifying for the WORLD CHAMPIONSHIPS! ππΌππ₯ Truly inspirational π«
His discipline, grit, mental resilience, and nutrition carried him through training, race day, and recovery like a true athlete πͺπΌ
Hereβs the thing, performance doesnβt just come from training, itβs built on NUTRITION too π₯β¨
He worked closely with his coach to test and fine-tune his carb intake during both the bike and the run - this is an essential part of endurance nutrition. Too much can lead to gut issues, too little can leave you under-fueled. He managed to tolerate up to 120g of carbs per hour on the bike and 100g carbs per hour on the run - fuel that likely played a huge role in helping him break the sub-10 barrier! π΄π½ββοΈππ½ββοΈβ‘οΈ
5 key principles every endurance athlete needs to fuel like a pro:
1οΈβ£ Eat high-quality food daily β think fruit, veg, lean protein, and complex carbs
2οΈβ£ Time your meals β fuel up before, refuel after (aim for carbs + protein within 60 mins!)
3οΈβ£ Balance your macros β carbs 45β65%, protein 15β20%, fat 20β35%
4οΈβ£ Eat enough β under-fueling = fatigue, cravings, and burnout
5οΈβ£ Hydrate β think fluids and electrolytes (aim for pale yellow urine as a guide)
Remember: food is fuel and the foundation of strong performance. Train hard, eat smart ππΌ
Love,
Elle x
