Iron Man Kona 70.3 Nutrition


By failing to prepare, you are preparing to fail.” – Benjamin Franklin

This was my first every triathlon. And overall, it could not have gone better. With so many variables, if everything goes to plan as you have played it out in your head. You can not ask for much more.

Looking back on the event. The two best items that contributed to the majority of the success were:

  1. Salt Sticks
  2. Gu Energy Mix
Prepping the gear before the flight.

Prepping the gear before the flight.

The complete list of everything I used during the week, and in training prior included:

Protein Shakes

  • Bio Trust Nutrition Slow Carb
  • After Glow Recovery Formula

Amino Acids 

  • Bulk Supplements

Energy Gels 

  • Gu Salted Carmel Shot

Energy Drinks 

  • Energy Mix by Gu
  • Hydration Mix by Gu

Energy Bars 

  • The Pro Bar: Coconut & Almond.
  • Justin’s Almond Butter with Maple Syrup.


  • Salt Sticks
  • Coffee

More importantly, I tried many more products on the market. These are the ones that worked for me. And I could not encourage you enough to do the same. Test everything for yourself and find what works for you.

I did extensive research on everything I tried. The list above is a stellar list of products that will aid your performance. Some of the most expensive on the market as they all contain the very best ingredients. So if you are looking for a place to start. I could not recommend these enough.

Other notes 

Every time I get to the airportI always kick myself.

“Chris, you have forgotten again!”

No, I am not talking about my passport.But not packing food, while waiting for the plane. No one is a fan of being ripped off, and like concert venues, airports have you at their full disposal to take advantage of your credit card.

$18 Airport Garbage

$18 Airport Breakfast Value

  • 1x Bullet Proof Coffee & 1x Bullet Proof Bar would keep you going for hours and save you from eating that over- priced McDonald’s food they serve throughout the airport.

Start fueling hours before the event. We asked for large portions and they delivered.

2 Days Before D-Day.

2 Days Before D-Day.

Get out and away from the hotel and tourist traps when abroad. Enjoying some local food. Fresh Ahi Tuna, Brown Rice – $9

Da Poke Shack - A must go to when visiting Kona

Da Poke Shack – A must go to when visiting Kona

Eating where the locals eat. Possibly the world’s largest pancakes –  $9

Morning Breakfast after the race. (Majority of these went to feeding the Hawaiian Wildlife)

Morning Breakfast after the race. (Majority of these went to feeding the Hawaiian Wildlife)

Worth checking out: 

  1. What Not to do on holiday 
  2. The Supplement Checklist: Everything You Need to Perform at Your Best.