Full and Half Distance Triathlon On-course Nutrition Guide for 2025

The first full and half distance triathlons have come and gone for 2025. For those athletes who love being organised and have read the athlete guide cover to cover multiple times this is going to be old news to you. But for those who are questioning how many laps on the bike they have to do at the swim start, let me summarise what’s on offer at aid stations around the course. Here is your full and half distance triathlon on course nutrition guide for 2025.

Hydration

Precision Fuel and Hydration are the official hydration partner for full and half distance races in Europe, Australia, New Zealand & South Africa in 2025. All athletes competing have access to PH 1000 as an electrolyte choice at aid stations. Here are some facts about Precision Fuel and Hydration PH 1000.

Facts about Precision Fuel and Hydration PH 1000

1000mg of sodium per litre
250mg of potassium per litre
48mg of calcium per litre
24mg of magnesium per litre
4g of carbs per litre
Mild citrus flavour
Served pre-mixed in bottles on the bike and cups on the run
Gluten free, dairy-free and vegan friendly
Independently batch tested by Informed Sports for a wide range of prohibited substances on the World Anti-Doping Agency (WADA) list

Fuel

In 2024 Maurten Hydrogels and solids became the official on course nutrition for all global full and half distance events. They continue their partnership into 2025 and 2026. All athletes globally will have access to Maurten Hydrogels and Solids on course at aid stations.

Maurten Hydrogels on course include; Gel 100 and Gel 100 Caf 100 and Gel 160 at full distance events.

Facts about Maurten Gels

Gel 100 and Gel 100 Caf 100 contain 25g of carbohydrates per gel
Gel 160 contains 40g of carbohydrates per gel
All gels contain a fructose and glucose ratio of 0.8:1, which is the ideal ratio for carbohydrate availability over 90g per hour (1).
Gel 100 Caf 100 includes 100mg of caffeine per serving
Maurten hydrogels have a firmer structure to make it easier to consume during races
No added colours, preservatives or flavours
Converts instantly to hydrogel in the stomach, allowing a smooth journey through the stomach to the intestines which may reduce GI issues (2)
Informed Sport Batch Tested

Facts about Maurten solids

Each Solid wrapper contains two mini-bars
20 grams of carbohydrates in each mini-bar
40g of carbohydrates in total for 1 solid bar
Informed Sport Batch Tested
Vegan friendly
240mg of sodium per solid bar
Comes in cocoa or natural flavour
Oat- and rice-based chewable fuel
Low-fiber

Conveniently, Aid Station stocks all on-course nutrition and hydration products that athletes will have access to on course at full and half distance triathlon events this year. Get your carts stocked with Precision Fuel and Hydration PH 1000 electrolyte tablets and Maurten Gels and solids so you never have to try something new on race day.

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

^References^:

^{Podlogar T, Bokal Š, Cirnski S, Wallis GA. Increased exogenous but unaltered endogenous carbohydrate oxidation with combined fructose-maltodextrin ingested at 120 g h-1 versus 90 g h-1 at different ratios. Eur J Appl Physiol. 2022 Nov;122(11):2393-2401. doi: 10.1007/s00421-022-05019-w. Epub 2022 Aug 11. PMID: 35951130; PMCID: PMC9560939.} ^{Rowe JT, King RFGJ, King AJ, Morrison DJ, Preston T, Wilson OJ, O'Hara JP. Glucose and Fructose Hydrogel Enhances Running Performance, Exogenous Carbohydrate Oxidation, and Gastrointestinal Tolerance. Med Sci Sports Exerc. 2022 Jan 1;54(1):129-140. doi: 10.1249/MSS.0000000000002764. PMID: 34334720.}