As many as 55% of women competing in full-distance triathlons are under-fueling, according to research by Precision Fuel & Hydration.

The analysis highlighted that under-fueling was much more common for age-group female athletes, with age-group men and professionals of both genders far more likely to hit the fueling numbers recommended in scientific literature.

PF&H analyzed the fuel and hydration strategies of 55 female triathletes to gather insights into how women fuel full-distance triathlons.

“After passing the two-hour mark in exercise, the carb recommendation is generally around 60 to 90 grams of carbohydrate per hour, as long as the amount consumed doesn’t cause stomach problems,” said Emily Arrell, part of the sports science team at PF&H.

“Hitting the recommended numbers will improve endurance performance, delaying the onset of fatigue. Our data suggests that triathletes tend to consume more fuel on the bike than the run, but that the drop off on the run is lower for pro athletes than it is for age-groupers,” according to Arrell.

“This undoubtedly helps the pros maintain their performance for longer,” she said. “The most common source of fuel are energy gels, but we’re seeing an increase in the use of drink mixes and chews in recent years.”

Arrell said that “historically there hasn’t been as much research involving female athletes, so we decided to analyze our case study data to find out how women are fueling full-distance triathlons.”

PF&H’s research found many women competing in full-distance triathlons are under-fueling, and more conversations are needed to ensure they are taking in the necessary amount of carbs, Arrell said. “By increasing carb intake to recommended levels for endurance activity, there is a strong chance they’ll be able to unlock improvements in their performance and recovery,” she added.

“Those seeking to increase their carb intake should gradually tweak their consumption upwards from their current tolerable limit during one or two hard sessions per week over six to eight weeks,” Arrell advised.