Sports Nutrition: Fueling Strategy of Ironman Champion Dr. Tamsin Lewis, Plus Her Diet Tips for Peri- and Menopausal Women, and More

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Dr. Tamsin Lewis caught up with EP just a couple days before winning her first Ironman (IMUK) on Sunday (read about Tamsin’s win here). We talked with Tamsin in detail about her exact fueling plan for Ironman including breakfast, everything she’ll eat on the bike, run fueling, supplements that she takes, and more. Find out how this Ironman champ takes some unconventional approaches to race-day fueling that clearly paid off with success!

Tamsin’s Ironman nutrition and supplements that we discuss:

-The days before – increased carb intake as well as macronutrients and caloric needs
-Glutamine for gut barrier and immune system
-Probiotics to strengthen gut
-Morning of: porridge, seeds, gluten-free white bread, honey, coffee, etc

-Proton pump inhibitor (PPI) to help with acidity in gut
-BCAAs (brand: PhD)
-Activated charcoal
-Buscopan (to prevent cramps)

During bike:
-Mars Bar
-Salted honey nuts
-Coconut chocolate bar
-gels with coconut oil/fat
-Gus in gel flask with BCAAs in a bottle
-plain water

During run:
-water (first half)
-coke (second half)
-anything to survive

Plus answers to your questions on:
-Fueling for early morning workouts such as swims, and how Tamsin fuels
-Using Haribo candy for fuel:
-Diet/fueling recommendations/strategies for peri- or menopausal women
-Using chia seeds before/during exercise – pros, cons? (Mention of Huma gels)
-Binding agent for homemade energy bars
-And More!

Click here to download audio.

One Comment

  • Daniel Weston says:

    Nice to have a UK interviewee who knows about things like haribos. :) Couldn’t believe Tawnee didn’t know what they were. I don’t eat them myself but they’re very common in the UK.

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