Nutrition and performance: what and where to eat in the Outaouais during the 2025 IRONMAN Canada-Ottawa

This August 3^rd, the region will be hosting the spectacular endurance event: the first 2025 IRONMAN Canada-Ottawa! Get step-by-step advice on what to eat before, during and after the race from Natasha Munroe, sports nutritionist, dietitian and athlete from the Outaouais region.

Look at our suggestions for establishments to visit, so that the food choices you’ll make during your stay in the Outaouais are in harmony with all the hard work involved in preparing for this major sporting event.

Whether you’re a seasoned athlete, a volunteer, a member of the healthcare crew or a supporter, your diet plays a decisive role in your overall enjoyment of this emotion-packed day, from performance to recovery.

Before the event: fuel preparation

GLYCOGEN OVERLOAD

“A few days before the event, about two days, I recommend doing the glycogen overload, which is also called the carb load, consisting in eating a lot of carbohydrates to stock up on glycogen, the carbohydrate stored by the liver and muscles ahead of a sporting event,” explains Natasha. The idea is to maximize your carbohydrate supplies, so you don’t run out of energy during the race.

To achieve this, you need to rely on a variety of carbohydrate sources: “Any type of dish that contains a lot of carbohydrates, such as rice, bread, pastas and potatoes, which are beneficial prior an event! It can also be fruits, maple syrup, candy; in fact, anything with a high content in sugar is good before an event.”

Outaouais Tourism’s recommandations

Treat yourself to a generous plate of pasta at La Squadra, sample Italian specialties at Mamma Teresa Chelsea or try the dishes at Caméline.

If pizza is more your thing, try the sourdough pizzas at Roberto Pizza Romana. Naples Pizza also offers interesting options with smoked meat.

At Olivia bistro-boutique, opt for bowls of pearl couscous. You’ll also find a poke bowl on the menu at Maison Oddo.

MISTAKES TO AVOID

“Food remains a personal matter”, Nathasha nuances. If you’re the type of person with a strong stomach, there’s no need to shake up all your habits. “If you tend to have no digestive issues in life and can tolerate restaurant options, go with that option, which is often easier.”

For others, the ideal is to take the lead and cook for yourself: “If you want to reduce stress, which is already present, you want to avoid digestive symptoms and discomfort. I recommend perhaps bringing some food with you to cook in your hotel room.”

Natasha admits that “sometimes it’s harder to get vegetables and proteins, so we often want to go out and buy them in stores and grocery stores to meet our energy needs.”

She however suggests avoiding last-minute novelties that could play tricks on your digestion. “Before a sporting event, I recommend not trying new food or meals, but going with more familiar options.” So it’s perfectly fine to eat at a new restaurant, but she recommends choosing dishes you already know your body tolerates well.

Outaouais Tourism’s recommandations

Choose accommodations with kitchenettes, such as Les Suites Victoria, Lofts du Village or the apartments-suites of Motel du Chevalier and of Motel Chelsea. The Best Western PLUS Gatineau-Ottawa Hotel & Conference Centre also offers adapted rooms with kitchenettes.

And because a good meal starts with good ingredients, stop by The Outaouais Market. You’ll find a wonderful selection of local products: fine meats from Brylee Farm, smoked fish from Chelsea Smokehouse, artisanal tofu blocks from Soyarie, and much more.

For fresh, in-season vegetables, head to Courges et cie or go meet gardeners in the many Farmers’ Markets, such as Le Marché du Plateau and Le Marché du Vieux-Hull.

During the event: energy, support and hydration

FOR ATHLETES

During exercise, energy gels are a popular choice, but Natasha also suggests more natural options that are just as effective at maintaining energy levels: “Honey, maple syrup or pureed dates are equivalent options to gels”, she says. Rich in carbohydrates, easy to consume and often already present in most pantries, these simple solutions can prove highly effective in the field: “Honey or maple syrup are two great options to replace energy gels. In fact, they contain roughly the same amount of carbohydrates. These are common options at home, and you encourage local consumption” by turning to local beekeepers or maple syrup producers. She adds: “ We often forget that there are plenty of options very rich in carbohydrates that are less processed and more affordable. It can even be juices or other liquid options.”

Whatever the source, the important thing is to provide sugar quickly: “There’s no difference in the types of sugar. What really makes all the difference is the rest of the food matrix, i.e., the other nutrients found in these products. For example, fresh fruit or dried fruit won’t just have sugar, they’ll also have fiber, vitamins and minerals.”

Outaouais Tourism’s recommandations

If you’re looking for barn syrup made in the Outaouais region by local maple syrup producers, Le Domaine de l’Ange-Gardien offers many options in quantities ranging from 100 milliliters to 4 liters, in a variety of formats including flexible pouches.

FOR SUPPORTERS, VOLUNTEERS AND HEALTHCARE CREW

Even if you’re not running, your energy is precious!

Dear supporters, please carry snacks that will last all day at the event site: granola bars, fresh fruit or gourmet sandwiches. If the sun is out, there’s nothing like a good beverage to keep you hydrated. Think iced fruit teas, homemade infused waters or natural drinks with no added sugar.

Being a volunteer means being at the heart of the action from start to finish. To keep your energy up, keep your snacks simple, but supportive. Slip energy bars, moist muffins or oat-date energy balls into your bag. Cheese curds are also a delicious, protein-rich local option. Don’t forget to pack fresh fruit such as apples or grapes, dried fruit or packets of unsweetened fruit compote. If you have access to a space to keep things fresh, prepare a small chicken or tofu wrap, or a pasta salad with crunchy vegetables. Opting for ready-made meals or boxed lunches can also be an interesting option for balanced meals during busy periods when there’s no time to cook. Finally, keep a reusable water bottle handy: your hydration is just as important as that of the athletes you’re cheering on!

If you are part of the healthcare crew, you need to be able to feed yourself quickly and efficiently. Choose snacks that can be eaten with one hand and that keep well: roasted nuts, whole-grain crackers, dried fruit, protein bars or mini-sandwiches prepared the day before.

Outaouais Tourism’s recommandations

Cascara Café & Bistro‘s refined smoothies can be a refreshing, supportive beverage option.

If you’d like to take advantage of the fine weather on a terrace, visit NCC Bistros or cross over to Gatineau and take a seat on the terrace at the Canadian Museum of History.

If the idea of a picnic is more appealing, settle down in a park with a sandwich made with Bobino Bagel’s freshly baked bagels.

Have some energy balls on hand from Moca Loca Café, grab some muffins from Première Moisson and pick up a bag of cheese curds from La Trappe à fromage.

Les Flavoureux – Gourmet Catering Services offers a wide variety of ready-to-eat meals, including meat, vegetarian and vegan dishes. Oiseau-Bleu Marché-Café and other Outaouais fine food stores also offer ready-to-eat meals.

After the event: recovery through pleasure

THE MAIN MEAL

Once you’ve crossed the finish line, celebrate with a diet rich in carbohydrates and proteins to help you recover. As Natasha reminds us, “Recovery starts even before the sport, in the sense that if you don’t eat enough beforehand, you’ll feel it all along: before, during and even afterwards”, she explains.

During an IRONMAN, the body draws heavily on its carbohydrate reserves. Therefore, it is important to replenish them quickly, while providing protein to promote muscle repair and water to compensate for sweat losses: “The most important nutrients for recovery are carbohydrates, proteins and water. Of course, if you don’t get enough of them before or during, you’re going to feel it afterwards too. It’s important to prioritize these nutrients immediately after training, after the effort, to recover properly.

Fortunately, there’s no need to deprive yourself. Natasha emphasizes that the most important thing is that the meal nourishes and pleases you: “There aren’t really any dishes to avoid recovering well, as long as they contain proteins and carbohydrates, they work well. It’s also important to eat fiber, in vegetables for example, because you didn’t really eat any the days before. We’re also going to make sure that it tastes good, so it might as well be another pasta dish if you’re not fussy, but that there’s maybe a bit more vegetables to get the fiber too, and that there would be a sufficient protein intake. Here, we could have pasta with Alfredo sauce. It could also be a sandwich, for example. A good example would be, on the terraces, to eat a pizza, a burger, a wrap, anything you like that will satisfy you because you’ve just made a big effort, so it’s important to like your meal, but also that it fills your essential nutrient needs.”

And if you’re in the mood for a drink, Natasha makes her recommendation: “If we’re talking about alcohol, it’s really okay to consume it after exercise, you deserve it, but consider taking it after consuming the essential nutrients because otherwise, it slows down the recovery process.”

Outaouais Tourism’s recommandations

After such a performance, there’s nothing like a good, heartwarming meal! If you’re craving a burger, the Outaouais has just what you need. Let yourself be tempted by a deliciously seasoned veggie burger from The BBQ Shop or the fried chicken burger from À La Dérive Brasserie Artisanale. For a more classic, gourmet version, Bistro Coqlicorne offers a homemade burger that’s well worth the detour.

If pizza is more your thing, head over to Piz`za-za restaurant and wine bar, renowned for its original creations, fine dough and quality ingredients. Many establishments feature pizzas on their menus. Make your choice based on your favorite toppings, the thickness of your crust and your preferred type of cooking.

If you prefer a lighter meal, the generous, colorful wraps at Pêle Mêle – Vieux-Hull are an excellent option.

AND DESSERT?

Natasha didn’t have to think about it for too long! “I highly recommend eating dessert after exercise! Especially if you love it as much as I do! There are lots of options, and you might want to go for ice cream or sorbet, the most refreshing options of all”, she says, before adding that ice cream, “is rich in carbohydrates, in flavors and perfect for a good recovery.”

Outaouais Tourism’s recommandations

To end your day on a high note, let yourself be tempted by an artisanal ice cream. Whether it’s the gourmet flavors of La Cigale in Chelsea, the frozen delights of Chocolats Favoris in Gatineau or the fruity yogurts of Potager Eardley in Aylmer, you’re sure to find something to satisfy your sweet tooth.

Natasha reminds us that pleasure is part of well-being. “Pleasure and food satisfaction are essential. I think that these days, we put it aside too much. We eat with our eyes, it’s part of a balanced diet, so yes, food and nutrients are important, but so is food satisfaction.”

Take the time to relish, rest and discover the culinary treasures of the Outaouais. Cross the bridge, explore downtown Gatineau and enjoy inviting restaurants without the crowds!

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Extend your senses of well-being after the effort and treat yourself to a moment of relaxation in one of the Outaouais’ magnificent spas: a well-deserved reward for your body … and your mind.