Nutrition has come a long way over the past decade—but how much has really changed?
We sat down with Ironman World Champions Casper Stornes and Craig Alexander, along with the sports scientists at Precision Fuel & Hydration, to dive into their fuelling strategies.
We break down how carb intake has nearly doubled and why guessing your salt needs is a thing of the past.
00:00 The Evolution of Ironman Nutrition
01:36 How Craig Alexander Fueled in 2011
03:16 Measuring Hydration | Guesstimating vs Sweat Loss Testing
07:53 Crunching James’ Nutrition Numbers
10:11 Changes in Gel Consistency and Flavour
12:08 Casper Stornes’ 2025 Fuelling Strategy
15:00 The Trend Towards Higher Carb Intake
16:10 Training Your Gut for 150g+ Per Hour
18:12 What the Pros Ate for Breakfast | 2025 vs 2011
23:37 Key Differences Between Nutrition Strategies
29:15 Caffeine Intake
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The jump from 75g of carbs per hour in 2011 to 160g+ today is huge 🤯
What’s the highest carb intake you’ve successfully used in a race? Have you tried training your gut to handle more? Share your experience below!
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