Best Triathlon Nutrition for Long Course Racing 2026: Gels, Drinks and Bars
What to Look For
Long course triathlon nutrition — 70.3 and full IRONMAN — demands a completely different approach to sprint and Olympic racing. You need products that can deliver 60-90 grams of carbohydrate per hour, sit well at race effort, and remain palatable over 4-14 hours. The science is clear: multiple carbohydrate sources (glucose plus fructose in a 2:1 or 1:0.8 ratio) allow the gut to absorb more than it can from a single source alone.
Key Features to Consider
- Carbohydrate content per serving — Look for gels delivering 30-40g of carbs each to minimise the number needed per hour
- Glucose to fructose ratio — A 2:1 or 1:0.8 ratio maximises absorption rates above 60g/hour without gut distress during racing
- Isotonic vs. standard gels — Isotonic gels do not require extra water to absorb, simplifying fuelling on the bike leg
- Palatability over hours — What tastes great at kilometre 5 can be unbearable at kilometre 90 — always test flavours in long training sessions
Our Top Picks
Best Overall: SiS Beta Fuel Energy Gel
The SiS Beta Fuel delivers 40g of carbohydrate per 60ml serving using a 1:0.8 maltodextrin-to-fructose ratio — the highest-evidence formulation for sustained long course fuelling. Isotonic and Informed Sport certified, it absorbs without extra water on the bike and has been validated in multiple IRONMAN and 70.3 events. Four flavours are available and all have been tested palatable across multi-hour efforts at race intensity.
Best Value: SiS Beta Fuel 6-Pack Orange
Once you know Beta Fuel works for your gut, buying the 6-pack in Orange reduces the per-unit cost significantly compared to 4-pack purchases. This is the practical choice for athletes in their base and build phase who need to practise long course fuelling in training over many weeks — buying in bulk keeps the cost manageable without compromising on the same quality product.
Best Premium: Maurten Gel 100
Maurten’s Gel 100 uses patented hydrogel technology — carbohydrates encapsulated in a polymer matrix that the gut processes more gently than conventional gels. Each 40g sachet delivers 25g of carbohydrate and is completely tasteless, making it far easier to take repeatedly over a 10-hour IRONMAN than sweetened alternatives. Used by Kristian Blummenfelt, Gustav Iden and other IRONMAN champions, it represents the current benchmark in long course race nutrition.
Buying Tips
- Never use a product on race day that you have not trained with for at least 4-6 weeks — gut issues at kilometre 80 of the bike will ruin your run
- Start with a 4-pack of your target gel and trial it across all long training sessions during your peak block
- Mix product types if one flavour becomes unpalatable — alternating sweet gels with savoury bars or chews maintains appetite over long efforts
Care and Maintenance
Store gels and bars at room temperature away from direct sunlight and heat. Check expiry dates before loading your bento box — most gels last 12-18 months but degrade in heat or UV exposure. Always carry 20% more nutrition than your plan requires; gels drop, split and get contaminated with sweat and sunscreen on the bike.
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