Nutrition Part 1 – Osmo Review

As you may recall, I had nutrition troubles at IRONMAN Wisconsin 2011.  These troubles have lead me to practice a variety of different nutrition options.

I am thankful that Erin has referred me to Osmo Nutrition.  I decided to try Osmo for Women after doing some research, reading some reviews from other athletes and asking a friend/nutritionist his valued opinion.

The longest workout I’ve had so far this year was Saturday’s 4 hour brick…20 min run, 3:10 bike, 30 min run.  Osmo nutrition has been my go to for hydration during my bike and run workouts since late February.  When I have long or taxing workouts, I use the preload before my workout (both the night before and the morning of) and the active hydration during the workout.  I have not used the recovery formula due to the caffeine…my body is SUPER sensitive to caffeine and doesn’t respond well to it.

During Saturday’s 4 hour brick workout, I noticed the following:

  • It was 84F and humid during the last run portion.
  • It was mostly sunny for the duration of the workout.
  • There were strong winds from the SSW at 20+ mph.
  • While on the bike, I consumed 4 bottles of water, 1 bottle of Osmo Active Hydration (3 scoops), 2 Kind granola bars, 2 packages of Honey Stinger Chews.
  • On the 2nd run, I got very hungry.  Next time I need to take in calories closer to the run while on the bike.
  • I sweat out a LOT of salt…my blue Coeur tri kit was covered in white salt when I was done working out.
  • I was not dehydrated or hyponatremic at any point during the workout or post workout. 🙂

So far, I am a HUGE fan of Osmo Nutrition and I am definitely looking forward to testing it during races and longer workouts as this summer progresses…the heat and humidity in central Iowa will be the true test 😉



Week #14 Totals:

Swim:  4500 yards

Bike:  79.1 miles

Run:  34.5 miles

Strength Training:  2 hours & 15 minutes

Hot Yoga:  1 hour

Week #14 in the green 😉

18 thoughts on “Nutrition Part 1 – Osmo Review

  1. I started using the Osmo Active Hydration several weeks ago and so far so good, My longest ride with it was 64 miles this past Saturday and I had two 24 ounce bottles of Osmo and some water. I hope this continues to work for me as my sessions get longer and the temperatures rise. I want to feel confident with nutrition/hydration going into IMLP and so far this has worked.

  2. Whew- that’s a great brick! It sounds like you knocked it out of the park!
    Were you biking in a sleeveless jersey?! I’m still stuck on the trainer (it didn’t get above freezing this weekend) but I hope to get out next weekend!
    You should try pretzels to help with the salt loss!

    1. Thanks Abby…it was a sleeveless jersey. Since it was 84F and sunny here on Saturday, sleeveless was definitely the way to go (although we woke up to snow on the ground again this morning…ugh!!). I hope you get some warmer weather to get outside soon!! I have some pretzels and Goldfish crackers to try for this coming weekend’s brick. 🙂

  3. Great week!! That brick sounds crazy!! Good for you!!
    I just got some Osmo to try. I don’t like the sound of the women’s formula flavors (mango…gross) which I am super sad about…so I got some samples of the “regular” or men’s formula. Looks like you are getting dialed into your hydration and nutrition needs!!! 🙂

  4. Kecia, where do you purchase it? Is it in local retail stores or should I be looking online? I am wondering if there is a way I could sample the product before going all in. From the sounds of it, you, Erin, and a number of others really like it. I definitely want to give it a try.

    1. I could only purchase it online Kristen, but if you click on the Osmo link above, I think there may be a single serve option. Here in central Iowa, we don’t have a local shop that sells it 😦

      1. They have single packets online. I am going to try a bunch of different one’s and see what I like. There is so much to choose from with the before, during, and after workout. My body would be on Osmo overload.! Ha.

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