Maintain proper nutrition, and triathletes will see better training sessions and competition performance. Ignore the body's nutritional needs, and you'll likely suffer from chronic fatigue, poor performances and higher likelihood of injury or illness. Intense and frequent training sessions mean that triathlon participants need more food and a better balance of nutrients.
Basic Nutrition
Learning the breakdown of basic nutrients is important to triathletes, who need to maintain a proper balance of nutrients as they train. You store carbohydrates in your muscles as glycogen, your body's primary fuel. Choose complex carbohydrates, such as brown rice and whole grains, which are released into the bloodstream more slowly, giving you energy for a longer period.
Protein, a minor source of energy, is important for the growth and repair of body tissue, including muscle and bone. While all athletes should include complete sources of protein in their everyday diet, such as lean meats, nuts and eggs, it is more important to eat protein after your training session to repair your muscles.
Fat supplies energy for your daily activities. Low-fat diets are not beneficial for athletes; however, it is important to eat the right types of fat. Choose healthy oils, such as olive oil, low-fat cheese and nuts for your fat sources.
Beverages
Drinking plenty of water is vital for triathletes to stay hydrated. Within two hours of training, drink 14 to 22 ounces of water. During exercise, drink six to 12 ounces every 15 to 20 minutes. After your training session, drink three cups of water for every pound of weight you lost during the session.
The type of fluid matters, too --- if you are only exercising for 60 minutes of less, drink plain, cool water. For sessions longer than 60 minutes, choose water as well as a sports drink that contains carbs and electrolytes.
Alcohol is also a concern for those serious training for a race. Alcohol can cause early fatigue, impairing your temperature control and leading to dehydration and decreased reaction time. If you choose to drink alcohol, make sure to rehydrate with sports drinks and waters. If you have injured yourself while training, stay away from alcohol for 24 hours. It can cause more blood flow to the injured area, increasing swelling and bleeding.
Competition Nutrition
If you have a competition coming up, load your muscles with glycogen beforehand. When you are competing for more than 90 minutes, normal glycogen storage will not be enough to maintain the exercise. Many triathletes "carbo-load" before the competition to increase stored glycogen by 200 to 300 percent.
Avoid an Upset Stomach
Triathletes run the risk of upsetting their stomachs if they do not modify their diet plan in the days leading up to a competition. Decrease your fiber intake --- fiber regulates bowel movements, and too much can promote more bowel movements --- in the days before the race. You should also reduce fat in the meal you have before a competition. A good choice is toast with jam paired with low-fat or fat-free milk. Avoid fatty foods such as bacon or anything fried the morning of the race.
Tracking Your Diet
Serious athletes should track their diets to ensure they are meeting their daily caloric needs and eating the right types of foods. Review your food journal each week to determine where you could have made better food choices. Keep a weight log along with the food journal. If your weight has remained stable and your performance is good, this indicates that you are eating the right types of foods.
Member Comments