Triathlon Nutrition Tips

48 HOURS BEFORE

• Switch to Carbs
  • 85-95% of your diet should be carbohydrates
  • Especially after runs when muscles are “primed” for reloading

NIGHT BEFORE

• Don’t stuff yourself
• Dinner should be small but full of carbs
• Eat an early dinner so you have time to digest
• Wake up hungry, not full from the night before

MORNING OF THE RACE

• 3 hours before race example meals:
  • Bagel and yogurt
  • Sports drink and oatmeal
  • If a really early race:
    • Wake up 3 AM, eat and go back to bed

DURING THE RACE

• Consume 2L of water and a power gel type product every hour

POST-RACE RECOVERY

• Consume 1 to 1.5 grams of carbohydrates for each kilogram of bodyweight
  • A 130 pound female should consume 59-89 grams.
    • 59 for a 30 minute run
    • 89 for 3 hour bike ride
    • 30 minute post-activity best window for recovery
      • Should be a full meal with protein and carbs
      • Additional calories from fats should be eaten as well for a quality meal
      • Alternative option
        • Low-fat milk shake

                     Good Luck and Enjoy the Event!