USA Paralympic Silver Medalist (Paris 2024), Mohamed Lahna, is in his final preparations as he goes for Gold for Team USA! Dive into this article to discover Mohamed’s tips for fueling to Sprint Distance Triathlon success.
Since 2008, I’ve competed in just about everything from Sprint to Ironman triathlons, including Kona and extreme events like the Norseman, becoming the only amputee in history to earn the famed black finishers t-shirt.
Nevertheless, the sprint triathlon (750m swim, 20km bike, 5km run) remains my specialty. It’s short, intense, and deceptively demanding, and mainly because it’s the Paralympic Games distance. Unlike long-course races, where pacing is key, the sprint requires maximum effort from starting horn to finish line. Most athletes finish between 60 and 90 minutes, burning 1,500-1,800 calories. For newer triathletes, it’s accessible enough of a distance, while for experienced athletes, it’s a thrilling test of sustained intensity.
The Night Before
Choose a dinner high in easily digestible carbohydrates such as rice, pasta, or potatoes, accompanied with lean protein. Minimize high fiber, fat, or heavy spices to avoid digestive issues on race morning.
Race Morning Breakfast (2–3 Hours Pre-Race)
My routine: toast with nut butter and honey or jam, a banana, coffee, and water. This provides 80–100 g of carbohydrates and helps top off glycogen stores.
Hydration and Acid Buffer
Between breakfast and race start, I sip a bottle of Maurten Drink Mix 160, which provides 41g of carbs and 210mg of sodium. If it's a warm day, I will have another bottle of Precision Fuel and Hydration Powder, around 1500mg of sodium per 32oz. This electrolyte is available in different strengths to match your sweat rate. I personally use their strongest electrolyte drink PH 1500.
I also use Maurten’s bicarbonate system to buffer lactic acid during high-intensity racing. The optimal dose depends on body weight, so it must be tested in high-intensity training workouts.
Caffeine (60 Minutes Pre-Race)
Caffeine is a proven ergogenic aid. A dose of 3 to 6 mg per kilogram of body weight (e.g. 200-400 mg for a 150 lb athlete) improves endurance and sharpens focus. Maurten GEL 100 CAF 100 comes with 25 g of carbs and 100 mg of caffeine, and 22 mg of sodium for added electrolytes per gel. Athletes should test tolerance before race day to avoid jitters. Taking caffeine pills or caffeinated gels is more effective than chugging down espressos…in my humble opinion.
Energy Gel (10–15 Minutes Pre-Race)
A gel containing 25 to 40 g of carbohydrates provides a rapid energy source before the swim. For sprint distances, athletes should aim for 30–60 g carbohydrates per hour, a target easily covered by pre-race gels and a bottle of carbohydrate mix. I have a sensitive stomach, and I found that Maurten gels work best for me. They are pricey but worth the price of not having an accident on the race course.
During the Race
On the bike, I carry one small bottle of Maurten mix. It’s usually enough to maintain hydration and carbohydrate delivery without overcomplicating nutrition.
Post-Race Recovery
Within 30 minutes of finishing, I take a Skratch Labs Recovery Sport Drink Mix with a 3:1 carbohydrate-to-protein ratio (e.g., 60 g carbs + 20 g protein). This accelerates glycogen replenishment and muscle repair. Also, I’m a big fan of the Smoked Salmon Epic Snack Strips with 7g of protein per strip. I always have a couple of strips in my triathlon bag, and they are easy to travel with. But ideally, nothing beats a proper meal!
Race-day fueling doesn’t need to be complex. With a balanced dinner, carb-rich breakfast, smart hydration, strategic caffeine intake, a final pre-race gel, and a prompt recovery shake, you can maximize performance in a sprint triathlon. After all, we all have different needs; testing and trying different protocols is the best way to build your own nutrition plan.
The Paratriathlon World Championship in Wollongong, Australia, is less than 3 weeks away…. wish me luck.
My sprint triathlon product roundup:
Maurten Drink Mix
Precision Fuel and Hydration Powder
Maurten’s bicarbonate system
Maurten GEL 100 CAF 100
Maurten gels
Skratch Labs Recovery Sport Drink Mix
Smoked Salmon Epic Snack Strips
For further nutrition strategies and product recommendations, explore The Feed’s Triathlon Insider blog!
Photo Credits: James Mitchell
