Nutrition for a Triathlon, Part 1
Author: Certified HyperStrike Trainers
The triathlon is an intense test of physical and mental endurance, with competitions sometimes stretching to the grueling 14-hour mark. Triathletes must master three disciplines (running, swimming and cycling) to be successful, so the training has to involve two of the three disciplines regularly – and nutrition needs to be a top priority.
Persistent fatigue, poor recovery, illness and unwanted weight loss are common amongst triathletes who fail to meet daily energy and nutrient requirements. A nutrition program must be the core of a triathlete's training program in order to fuel, adapt and recover from each workout.
| Triathlon |
Swim
|
Bike |
Run
|
| Sprint |
500 m |
20 km |
5 km |
| Olympic Distance |
1500 m |
40 km |
10 km |
| Half Ironman |
1900 m |
90 km |
21.1 km |
| Long Distance |
3000 m |
120 km |
30 km |
| Ironman |
3800 m |
180 km |
42.2 km |
Nutrition and a Triathlon
Nutrition is important not just to finish, but to perform at the highest level throughout the race. It can mean the difference between “hitting the wall” in the middle of the marathon or finishing with an all-out 200 m sprint and losing.
Beginning triathletes will quickly learn the value of good nutrition. Planning an eating strategy with the proper macronutrient ratios takes a lot of experimentation because triathletes need to discover how much they need to hydrate, which products upset their digestive tract, and which give a burst of energy.
Nutritional Guidelines
The following is a summary of the research that has investigated the macronutrient ratios of successful triathletes, endurance and ultraendurance athletes. However, it must be emphasized that there is still a large range of variability within these recommendations. Successful athletes still do not always adhere to the same strict dietary requirements. Thus, only by individual experimentation and strict food-record logging can you know what is the best ratio of nutrients for you.
- Eat nutrient dense foods. Keep junk food and processed food at a minimum. These contain calories that the body does not use optimally because of their low vitamin and mineral content. Fresh is best.
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- On non-training days, eat approximately every 3-4 hours to maintain insulin levels and aid in physical and neural recovery. If you can accomplish this on training days as well, go for it. This may be more difficult for training with longer rides or runs. Nevertheless, get your Target Caloric Requirement.
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- Eat eight to10 grams (g) of complex carbohydrates (starches) per kilogram (kg) bodyweight (3.6 to 4.5 g/lb bodyweight) (1). Starchy foods such as pasta, wheat bread, whole grain cereals, brown rice, potatoes, yams, sweet potatoes, and vegetables provide a major energy source to fuel your activities.
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- Choose protein sources such as turkey, chicken, eggs, fish, lean cuts of beef, tofu, low fat or fat free cottage cheese (1).
- Choose healthy fat sources from nuts and fish. If you do not get enough of these, take an essential fatty acid supplement or fish oil supplement.
- Keep drinking water or sport drinks to maintain hydration throughout the day, not “flavored-water” substances, such as Kool-Aid, sodas, juice, or lemonade. Although these may contain water and some carbohydrates, they also contain a greater amount of the wrong type of carbohydrate source (sucrose and/or fructose) that may ultimately lead to gastrointestinal (GI) distress, such as diarrhea, and decreased performance.
- Eat a diet that consists of a wide variety of foods by keeping in mind the basic food groups. It is the best insurance for getting needed nutrients.
- Consume 25 to 35 grams of fiber per day coming from fruits, veggies, and high-fiber products, such as cereals. Become familiar with nutrition labels to learn how much is in each kind of product. Buy a Nutrition Reference book if necessary.
- Avoid high-fructose corn syrup and excessive table sugar, even when trying to gain weight. Some foods that include this would be candy, sodas, fruit juices, and even various brands of sports drinks and bars.
- Always keep meal replacement shakes, protein bars or sport bars available in a book bag, purse, glove compartment, locker, or wherever poor nutrition might be a temptation.
- Take a multivitamin/mineral supplement from a reputable company.
- Before going to bed, eat a light snack such as peanut butter on whole-wheat bread and a glass of skim milk.
- Only certain supplements are beneficial for triathletes.
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