Pertormance Jeukendrup, Anti-cancer supplements. Given that nutritoin athletes have pre-race nervesthe Performance nutrition for triathletes your meal butrition to consume and digest the better chance you Performance nutrition for triathletes of getting it down. Remember, for shorter sessions you don't have to worry about these amounts. Use limited data to select advertising. Good examples include: small salted potatoes, white bread peanut butter and jelly sandwiches, and energy balls but be sure to practice eating these things in training first to make sure they work for you.

Performance nutrition for triathletes -

This often involves some days with sessions to fit it all in. Brick sessions refer to sessions that include two or more of the legs of triathlon — e. a cycle session followed by a run. An individual athlete may choose to have a longer rest during this phase, or may use this time to build a training base to assist them with aerobic capacity as the racing season approaches.

Some triathletes also compete in Duathlons run-ride-run over the winter months as an alternative competitive sport. The training diet for a triathlete needs to be varied and periodised to the training needs for that day, week and program phase.

As many triathletes train most days, often multiple times per day, good nutrition is needed to promote recovery and adaptation and, to maximise energy levels. Carbohydrate intake should be matched to training load. During the competition season, the training diet should be adapted to reflect the higher training load and need for high quality training with increased speed and power.

Protein rich foods should be eaten regularly to meet daily requirements, maintain lean mass and optimising muscle repair following training should be included.

A consistent intake of healthy fats and a variety of fruits and vegetables will promote a healthy immune system, while also assisting with training adaptations. With less than hrs between each training session being common, recovery nutrition should be a priority.

Pre-season and competition season is the time to start to incorporate more sports foods and trial competition nutrition in training. The off-season is the ideal time to achieve your optimal body composition for the upcoming race-season — an Accredited Sports Dietitian can help you determine an individual plan to match your goals.

Fluid requirements vary considerably between each individual athlete and will depend on factors such as their individual sweat rate and sweat composition, environmental conditions and their ability to tolerate fluid intake while training and competing.

Dehydration, both in daily training and racing, can lead to fatigue, loss of concentration and overall reduced performance. Choosing sports drink during short events can not only contribute to hydration, but also performance enhancement via carbohydrate for fuel.

Most triathlons start early morning, however there are many shorter races now starting in the late morning or afternoon. The time of race start will impact the ideal pre-race nutrition. For early morning events, the pre-event meal should ideally be consumed 1½ — 2 hours before the start of the race.

This can be achieved through a small breakfast such as toast, porridge or a fruit based smoothie option. A small snack such as a banana can then be consumed in the 30mins before the race if needed. Meal choices may include breakfast cereals, porridge, toast or pancakes if breakfast, or wraps, sandwiches, pasta or bread rolls if a late evening race.

The time taken to complete a triathlon will impact the ideal intake of both nutrition and hydration. To do this, a key component of your triathlon nutrition plan should be to increase your carbohydrate portions at meal times.

Include foods such as rice, potatoes, pasta and cereals and add plenty of carbohydrate-based snacks in-between, such as cereal bars, fruit, and sports hydration drinks. Aim for g of carbohydrate per kg of body mass, per day.

As an example, an athlete weighing in at 70kg should aim to consume g of carbohydrate per day. The tables below provide your race considerations for hydration, energy and recovery. Most importantly, test this beforehand to ensure you are comfortable with it and avoid trying this nutrition plan on race day for the first time.

The amount required will be decided by individual sweat rates and will vary drastically between individuals, we recommend trying to calculate how much fluid you will need by practicing in training. How much you need will also vary race-to-race due to variations in weather conditions, each race should be considered individually.

For hydration aids, our GO hydro tablets provide key electrolytes, but if you want a supplement that gives electrolytes but also carbohydrates for energy, have a look at our GO Electrolyte powder!

Energy For shorter events, pre-race nutrition is key. Consume a high carbohydrate meal you are familiar with hours before the event and then have a high carbohydrate snack i. a banana or GO Isotonic energy gels, again, something you are familiar with, minutes before the event starts.

For Olympic distance, consider how you can practically carry your nutrition and what you find easiest to consume. For some this is energy gels for longer events middle or full distance check out our Beta Fuel gels which provide 40g of carbohydrate compared to 22g of carbohydrate in our GO Isotonic energy gels!

and others it may be powder in your bottles. We have a variety of powders available with varying amounts of carbohydrate, check out the full range here. To reduce fatigue, the risk of injury and to promote physiological adaptations, it is important to recover well by refuelling.

When it comes to refuelling the capacity of your muscles to absorb and store nutrients is increased in the minutes post-exercise, so it is important to replace carbohydrates and provide protein and electrolytes within this time.

rice, pasta, breads etc and protein options e. greek yoghurt, chicken, fish etc. However, this is not always possible or palatable immediately after training or a race. For instant and ready-to-eat triathlon training nutrition, REGO Rapid Recovery provides all-round recovery options that is accessible on the move and way be easier than consuming whole foods immediately after training or an event.

Pre-planning your triathlon nutrition plan, including 3 meals and 3 snacks, ensures that you can take advantage of the minute recovery window. If you have to drive back from a race or are heading out to train straight after work, ensure you have the appropriate meals with you.

Have REGO Rapid Recovery pre-mixed in your kitbag for when you finish training and competition. Emily has worked with Science in Sport since Emily not only understands the science behind performance nutrition solutions, but also the physiological and psychological demands of sport after competing competitively in swimming and triathlon for a number of years.

Our wider network of athletes, scientists and sports journalists who are hand-picked to share their expertise and experiences with the Science in Sport Community. The store will not work correctly in the case when cookies are disabled.

Skip to content. Triathlon Nutrition Guide Posted on April 15, December 15, Sport , Triathlon by siscontributor. Fuelling your training For triathlon training there are 3 main areas to consider.

Pre Training During Training Post Training Hydration Before training try to drink — ml of fluid at least 4 hours prior to your session and ensure that urine is a clear colour. Use GO Electrolyte for additional carbohydrate too or Hydro for key electrolytes.

This usually means drinking ml of GO Electrolyte per hour, depending on temperature. Energy Fuel your body appropriately for the intense work required throughout your training weeks 4. In general your daily diet should be high in carbohydrate to provide the necessary energy to support the large volume and intensity of exercise you will be undertaking.

However, during short or low intensity sessions, you may strategically reduce carbohydrate intake to promote certain markers of endurance training adaptation.

Here is a graphic showing general guidance with regards to carb loading: To do this, a key component of your triathlon nutrition plan should be to increase your carbohydrate portions at meal times.

Key consideration 2: Pre-race For shorter events like a sprint, focus on hydration and electrolyte intake pre-race. If your triathlon training nutrition incorporates products such as electrolyte tablets, these should be taken just before the race to kick in and last you the short length of the race.

Consume a familiar high-carbohydrate based meal hours before the start to promote energy stores. Avoid excessive amounts of fat, protein and dietary fibre in this meal. For longer events like Olympic or Here, caffeine can be taken towards the end of your race to give you increased mental stimulation, if this is something you train with.

Key Factor During Race Hydration For a short event i. sprint distance if you start hydrated you may not need to consider any fluid, but a ml bottle on your bike or in transition to have between disciplines is a good option.

During events over 90 minutes so olympic, References Jeukendrup, A. A step towards personalised sports nutrition: carbohydrate intake during exercise.

Heading out the door? It can be challenging enough Fo string together swim, bike, and run, Boost metabolism naturally less formulate a sprint or triathletew nutrition plan. Triathleres to be clear from the outset: When we refer to nutrition or diet, we are typically referring to food eaten outside of training or racing. Do you have more questions about your first second, third, or tenth tri? We have an active and supportive community of everyday athletes and experts in Team Triathlete who are willing to help.

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