Ben Kanute

Height: 6’0″
Weight: 154 lbs

  • 2017 IM 70.3 World Championships 2nd
  • 2017 3rd place Puerto Rico 70.3
  • 2017 Escape From Alcatraz Champion
  • 2017 Mixed Team Relay Silver Medalist
  • 2016 Mixed Team Relay World Champion
  • Rio 2016 Olympian
  • Elite National Champion (2015)
  • USAT Elite athlete of the year (2015)
  • 2nd Tongeyong World Cup (2014)
  • USAT Sprint National Champion (2014)
  • U23 USAT athlete of the year. (2013)
  • Sprint Draft Legal and Olympic Non Draft Collegiate National Champion (2012)
  • Youth Elite National Champion (2007)
  • 2x Junior Elite National Champion (2008, 2010)
  • Multiple Junior World and U23 World Qualifier

My Nutrition Plan:

Breakfast: Morning breakfast before a sprint, Olympic and a half ironman are all fairly similar. I have applesauce, a banana, and a bottle of EFS (two scoops). The amount of the applesauce may change, but usually it accounts for about 60-70g of carbohydrates. The EFS is important to get in more calories, hydrate, and to get in important electrolytes. I then take a caffeinated gel before the start of the race.
Olympic Sprint Race Day Nutrition:
For a sprint, I usually just have about half a bottle or so of EFS just in case I need a bit of hydrating or some calories. Even just a splash of carbs has been shown to increase performance in short distances, so that bottle is important. I might take a gel during, but for the most part, I keep it as simple as possible. A typical strategy for the Olympic distance is to have a full bottle of EFS and one with water (for sipping and spraying on myself to cool off), with a gel on the bike and one on the run.
IRONMAN 70.3 Race Day Nutrition:
For a half Ironman, I have to be careful. I am training my body to take in the required amount of calories, but I am used to Olympic and below fueling. EFS has been critical in this transition. I take in at least 2 bottles while racing (I usually shoot for 3 and maybe 4 if it is really hot), and then take in a gel or bloks every 45 min during the race.