You're probably acquainted with the three disciplines that make up a triathlon: swimming,
cycling, and running.
However, many triathletes overlook the fourth regimen: Nutrition.
Understanding what to eat and when to eat while training, or preparing for, a triathlon
can be difficult, especially when you're just getting started.
It's difficult enough to put together a swim, cycle, and run routine, let alone a sprint
or half-Ironman nutrition plan.
Nutritional needs vary from person to person and for Triathletes, it mainly depends on
training volume and intensity, weight goals, body composition goals, age, gender, and life
stage.
The 10 most important nutritional aspects for all triathletes are:
1.
The importance of strength training.
A well-rounded training regimen for endurance athletes should include a program for muscular
strength.
Strength training and triathletes have a more complicated relationship than many people
realize.
Though triathletes, as endurance athletes, are often relegated to the "strength-training-isn't-as-important"
crowd, that group of workouts is just as crucial to their success as any other.
As an endurance athlete, if you're not doing some form of strength training, you probably
aren't getting enough exercise in your daily routine.
A well-rounded training regimen for endurance athletes should include a program for muscular
strength.
Strength training is an important part of a triathletes’ training.
It helps them to become stronger, faster, and more balanced.
Triathletes are playing an active role in the strength-training process.
They have to ensure that they are working out their muscles in the right ways and that
they are doing enough repetitions to get the desired results.
2.
Protein (not just meat) Protein is necessary for muscle repair and
rebuilding post-workout.
Your glycogen stores will be exhausted if you recently finished a 60-minute or longer
high-intensity workout session.
Refuel with 1-1.2 grams of carbs per kilogram of body weight and 0.25 grams of protein per
kilogram of bodyweight.
Flavored milk is an excellent and readily digested option.
Refuel your body with 0.25g/kg protein only if your training session is a low-intensity
recovery choice — eggs, fish, chicken, or beef are all appropriate choices too.
3.
Macronutrients To train and compete in endurance sports,
athletes need to take advantage of the macronutrients that their bodies can metabolize most efficiently.
The macronutrients for triathletes are carbohydrates, proteins, and fats.
When athletes consume these macronutrients correctly, their training sessions will be
more successful and they will have a better performance during competition time.
4.
Pre, during, and post-exercise nutrition.
Fueling before with carbs can help maintain energy levels through workouts or races.
Consume protein and carbohydrates after a workout.
In both pre and post-workout nutrition, the triathlete should focus on high-calorie, high-protein
foods.
For example, tofu is a good option for vegetarians because it is rich in protein and low in fat.
Some meats are good sources of protein as well as contain valuable vitamins and minerals.
In pre-workout nutrition, the athlete needs to consume more proteins to make sure that
the body has enough fuel for the strenuous exercise ahead of them.
However, before endurance workouts or runs, this may not be necessary.
The principle behind post-workout nutrition is refueling the body by consuming carbohydrates
and protein within 30 minutes of completing your exercise routine due to their properties
which assist with muscle repair and recovery while they provide faster energy than carbohydrates
do without providing any fat or cholesterol.
5.
Vitamins and minerals for recovery
A triathlete's diet should focus on vitamins and minerals that will assist them in maintaining
their energy throughout the race.
There are many different vitamin and mineral supplements that could be taken to help with
the performance of a triathlete.
Multivitamins, vitamin D3, as well as calcium, and magnesium have all been proven to offer
some benefits to endurance athletes.
Iron is also important for oxygen transport in the muscles, which is required for endurance
training.
We need to take steps to ensure that we are incorporating enough vitamins and minerals
into our diet because it can be challenging to get all of the nutrients we need from food
alone.
6.
Eat a consistent number of calories each day.
Achieving your caloric needs is essential for long-term success in an endurance sport.
Many formulas and ratios exist to help athletes figure out how much they should eat.
The 3:1 ratio, which means that you should eat three times as many calories on training
days as you do on non-training days, is a common one.
7.
Try not to eat too close to bedtime
The best time to eat for a triathlete is before bed.
It is important to try not to eat too close to bedtime for triathletes.
The best time for a triathlete to eat is about 2-3 hours before bedtime.
This will give them the energy they need during their training sessions and also help them
sleep better at night.
8.
Attempt to eat fresh fruits and vegetables as often as possible.
A common misconception about triathletes is that they can eat anything, but this couldn’t
be farther from the truth.
They need to maintain their health and fitness levels by consuming all the necessary nutrients.
Fruits and vegetables should be staples of a triathlete’s diet because they provide
our bodies with important vitamins, minerals, antioxidants, and fiber.
If a person is not eating enough fruit or vegetables then this could lead to muscle
weakness, poor immune system function, anemia (iron deficiency), fatigue, and heart problems
in the long term.
9.
Stay Hydrated.
To get the most out of our training session, make sure you're well-hydrated before you
begin.
One way to check this is to look at the color of your urine, which should be pale straw.
During exercise, aim to consume 150-250ml of water every 20-30 minutes.
You may find that utilizing a non-nutritive electrolyte promotes hydration by drawing
more water into the working muscles.
10.
Include Good fats.
Remember to include fat in your diet as well - you need a certain amount of fat in your
diet to absorb vital vitamins like A, D, E, and K; fat also aids in satiety and adds flavor
and texture to meals.
Fats have also been shown in studies to aid in weight maintenance and inflammation reduction.
Include healthy fats like fatty fish, avocados, nuts, peanut butter, seeds, and oils like
rape, olive, and flaxseed in your diet.
It’s not easy to be a triathlete and therefore it’s more important to follow a nutritional
diet to enhance your performance as you are what you eat.