I've been using Science in Sport (SiS) Australia nutrition since 2013. After embarking on the path to long course training and racing it was clear that my daily diet needed some help in specific areas to allow me to get the best out of my training and racing. As a full-time worker, Husband and Dad, completing 15-20 hours of training a week on top of my other commitments proves to be very time-consuming, as most age group athletes can attest. Having good sports nutrition products to support my diet allows my body to refuel properly before, during and after daily sessions, especially when time is a factor.

Here is a run down of the SiS Australia products I use and when (for product information and to shop visit http://www.scienceinsport.com.au/).

Rego Rapid Recovery

Rego has the ideal balance of high quality protein and carbohydrate for optimum and quick muscle recovery after exercise. Along with the added blend of electrolytes, vitamins and minerals I use it directly after each of my training sessions to help promote and rebuild muscle and help me refuel me for the next session. Vanilla is my 'go to' flavour and I usually mix with part water and milk (only water is required), and due to its make-up of soy protein its suitable for those lactose intolerant athletes.

GO Electrolyte

Due to GO Electrolyte's mix of carbohydrates (36g per serving) and electrolytes (sodium 20 mmol/L) it's the drink I carry on the bike course during all my triathlon races and on my longer training rides. I always opt for my favourite lemon/lime flavour and find it perfectly suited for training during my more intense sessions where I utilise glycogen more readily and need to replenish my energy and electrolytes.

GO Hydro Tablets (option with caffeine)

The hydro effervescent tabs are the newest addition to my nutrition and a huge favourite of mine, especially the cola flavour with caffeine. I primarily use these on longer, lower intensity sessions to try to promote fat utilisation (there are NO carbohydrates in this product). I use the hydro tabs to keep me hydrated and topped up with sodium, especially in the second half of these training sessions as this is where the caffeine comes in handy. They are also great on race day to support hydration and sodium/caffeine intake and I carry some in my bento box to mix with water or top up my carbohydrate drink with electrolytes.

GO Gels (option with caffeine)

I use GO Gels as my primary source of nutrition on race day on the bike and caffeine gels on the run. With 20g of carbohydrates and also being isotonic they are easily digestible. In conjunction with water and my lemon/lime GO Electrolyte it makes sure all of my nutritional needs are met on course. I also use the GO gels on my longer runs when I go over the 75-80 minute duration. I just pop 1-2 gels in my pocket to have later on in the run with some water.

I utilise the GO caffeine gels (cola flavour) towards the end of the bike and the entire marathon on the Ironman.The carbohydrate quantity in the caffeine gels is slightly higher at 22g, but the 75mg of caffeine reallyworkswell for me - and yes they are suitable for vegans!

GO Energy Bars

I use the mini go bars (chocolate fudge) to fuel the latter part of my longer rides. They carry 25g of carbohydrates and can easily fit in a bento box for race day and are a good option on the bike for higher carbohydrate intake if you like solid foods. They're also a great addition for the training bag if you need some quick carbohydrates to refuel after a session before you can get your hands on a proper meal. SiS Australia also does a 65g bar which contains 40g carbohydrates if you need that extra nutrition for racing or training.

My Typical Ironman Race Nutrition Plan

• Pre-swim: after breakfast I sip on SiS GO Electrolyte leading to the race start

• T1: I try to grab a cup of water from the transition aid

• Bike: I carry 10 SiS GO gels in a bottle mixed with water (200g carbs), 4 GO Caffeine Gels in my bento box (88g carbs), 2 bottles SiS GO Electrolyte (108g carbs, 60 mmol/L sodium), 5 Hydro tablets in my bento box. I pick up water on course and usually another energy drink.

• T2: nothing

• Run:4 GO Caffeine Gels (1 approx every 8km), water/coke/energy drink from course.

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