Ironman Race Day Fueling
Log these numbers in NYUS. NYUS builds a workout plan and an Indian-food diet plan from your goal, body, schedule and food preferences.
Try NYUS free on Android🎯 9-15 Hr Complete🍽️ Continental🥗 Non_veg🔥 4220 kcal💪 130g protein
About this meal
| Time | Fuel | Portion | kcal | Macros (P/C/F) |
|---|---|---|---|---|
| 3:00am | Oats, banana, honey, skim milk, eggs | 120 g + 1 + 30 g + 250 ml + 2 | 760 | 30/120/16 |
| 5:30am | Bagel + jam + espresso | 1/2 + 20 g | 220 | 6/44/2 |
| 6:30am | Sport drink + caf gel | 250 ml + 1 | 160 | 0/40/0 |
| Swim 7-8am | Water on the run-in | 200 ml | 0 | 0/0/0 |
| Bike hr 1 | Bottle mix (90 g) | 750 ml | 360 | 0/90/0 |
| Bike hr 2 | Bottle + bar | 750 ml + 1 | 540 | 4/120/4 |
| Bike hr 3 | Bottle + 1 gel + chew | 750 ml + 1 + 30 g | 540 | 2/124/2 |
| Bike hr 4 | Bottle + caf gel + ½ banana | 750 ml + 1 + 0.5 | 480 | 2/110/2 |
| Bike hr 5 | Bottle + 1 bar + cola sip | 750 ml + 1 + 100 ml | 580 | 4/126/4 |
| T2 transition | Coke + pretzel | 100 ml + 30 g | 160 | 2/36/2 |
| Run hr 1 | Aid station Coke + gel | 250 ml + 1 | 200 | 0/50/0 |
| Run hr 2 | Coke + chicken broth + caf gel | 250 ml + 200 ml + 1 | 220 | 2/52/0 |
| Run | ||||
Why these macros matter
Hitting 130g of protein at 4220 kcal makes this an easy win for 9-15 hr complete. The hard part is doing it consistently — that's where the app earns its keep.
Hit it automatically with NYUS
NYUS plans meals like this around your calorie and protein targets, swaps any dish in three taps to fit what you actually want to eat, and keeps your day's macros on track without manual counting.