Nutrition & Recovery Caffeine is one of the best-supported race-day aids, usually at 3–6 mg/kg. What the evidence says about dose, timing, your daily coffee, caffeine late in a long race and sleep before an early start.
Nutrition & Recovery At Kona 2026, Patrick Lange kept cramping however much he drank. A 210-athlete Ironman study linked cramp to faster pacing and past cramps, not dehydration or sodium. What that means for preventing and treating cramp.
Nutrition & Recovery Creatine is the best-studied supplement for strength and sprints, but a meta-analysis found no benefit for endurance performance. Where it might still help triathletes, the weight gain question, and safety.
Nutrition & Recovery Myth: cramps mean you need more water and salt.
Nutrition & Recovery Myth: if you feel fine after an Ironman, you're ready to train.
Nutrition & Recovery Myth: creatine will make you a faster endurance athlete.