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!
             

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