Sports Nutrition for Irish Athletes: Before, During & After

By Sports Foods Ireland Team · April 2026 · 8 min read

Getting your nutrition right is one of the most impactful improvements you can make to your athletic performance — yet it's one of the most commonly overlooked aspects of training. At Sports Foods Ireland, we've been supplying Irish athletes with performance nutrition since 2010. Here's what the evidence says works.

Before Exercise: Building the Foundation

What you eat before training determines your energy availability from the start. Key principles:

• 3-4 hours before: A larger carbohydrate-rich meal — rice, pasta, oats or potatoes. Add lean protein (chicken, fish, eggs) and keep fat and fibre moderate to avoid GI issues.
• 1-2 hours before: A smaller, easily digestible snack — a Clif Bar, banana with peanut butter, or overnight oats.
• 30-60 minutes before: Light carbohydrates only — a small energy gel, a banana, or a Tailwind mix at low concentration.

During Exercise: Fuelling the Effort

Carbohydrate needs during exercise depend on intensity and duration:

• Under 60 minutes: No carbohydrates needed during exercise for most athletes. Water and electrolytes (like SaltStick) are sufficient.
• 60-90 minutes: 30-60g of carbohydrates per hour. One energy gel per 30-40 minutes works for most athletes.
• Over 90 minutes: Up to 90g of carbohydrates per hour using multiple carbohydrate sources (maltodextrin + fructose). This is where products like Tailwind or PowerBar C2MAX gels are most effective.

Electrolytes in Irish Weather

Ireland's climate means you can lose significant electrolytes even in cool weather during long efforts. SaltStick capsules or High5 Zero electrolyte tablets replace sodium, potassium, magnesium and calcium lost through sweat — helping prevent cramping and maintaining hydration.

After Exercise: The Recovery Window

The 30-60 minutes after hard exercise is the optimal window for recovery nutrition:

• Carbohydrates to replenish muscle glycogen — 1-1.2g per kg of body weight
• Protein to support muscle repair — 0.3-0.4g per kg of body weight (20-30g for most athletes)
• Fluids and electrolytes to restore hydration — weigh yourself before and after exercise; drink 1.5x the fluid lost

For convenience, PowerBar Recovery drink mix or High5 Protein Recovery provides both carbohydrates and protein in one drink — practical after long training sessions when solid food can feel unappealing.

Race Day Nutrition for Irish Events

Key events in the Irish calendar — the Ring of Kerry, Dublin City Marathon, Lough Derg Triathlon, Wild Atlantic Sportive — have specific fuelling challenges:

• Ring of Kerry Cycle (180km): Plan for 8-10 hours. Use a mixed strategy: Tailwind in bottles for baseline nutrition + real food (bars, bananas) at aid stations + gels for the final climbs.
• Dublin City Marathon: Practice your race nutrition during long training runs. Use whatever you plan to use on race day — never try something new on race day. Most runners find gels every 45 minutes works well.
• Triathlon events: With the transition from swim to bike to run, simple nutrition is best. Tailwind in your bike bottles eliminates the need to handle gels on the bike. Reserve gels for the run.

Getting Help

Every athlete is different. If you're preparing for a specific event or want personalised advice on nutrition strategy, contact us at Sports Foods Ireland. We're based in Blanchardstown, Dublin, and supply athletes across Ireland. We're happy to recommend products based on your event, duration, and any dietary requirements.