Nutrition And Triathlon Training

Poor nutrition will lead to poor triathlon performance -- even if you do a good job of training and conditioning. Poor nutrition slows your progress during training, makes recovery from workouts harder and leaves you more vulnerable to illness or injury, says professional Ironman triathlete Brendan Brazier. Nutrition is critical on race day because if you don't eat enough, you risk a slower race pace or even the ability to finish a race altogether, says "The Ironman Triathlon" author Bill Scheppler. Putting the right fuel into your body will allow you to train harder and get quicker.

Features

Learning the basics of a healthy diet -- such as which foods provide nutrients and which just give empty calories -- is your best start, says Brazier, author of "Thrive Fitness." After that, Brazier says, "It's just eating more. A healthy diet is a healthy diet, whether you're just eating to be healthy or a top level athlete."

Brian Mac, performance coach and assessor with UK Athletics, recommends spreading your calories over five to six snacks and meals daily to maximize energy levels. Get a rough idea of your basic calorie needs by multiplying 1.3 by each 2.2 lbs. of body weight by 24. For each hour of training, you need another 8.5 calories per 2.2 lbs. of body weight. Using that formula, a 145-lb. person would need about 2,056 calories a day. If he exercises for two hours, he adds another 1,120. That brings total calories to 3,176.

Expert Insight

While guidelines may help you find the amount of fuel you need, there's no magic formula or perfect plan for triathlon nutrition that works for everyone, says Terri Schneider, author of "Triathlon Revolution." "It's so personal," Brazier agrees. "Everyone burns fuel at a different rate." Finding your own perfect nutritional formula involves trial and error, says Schneider. Including diet information in your training log will help. Also know that your needs will change over time and from race to race, advises Brazier. Before each race, he notes the point at which he gets hungry during training. For example, if it's 45 minutes into his bike ride, then he plans to take in calories 35 minutes into the ride during the race.

Identification

Eat a pre-exercise snack to keep your energy level high for each training session. The composition of the snack depends on the duration and intensity of your workout. Simple carbohydrates, such as fruit or agave nectar, are best for a high-intensity workout of one hour or less, says Brazier. For a moderate-intensity and moderate-time workout, lasting one to three hours, include a small amount of protein and some essential fatty acids, such as one part protein and one part fat for each three parts of carbohydrate consumed. For a lower-intensity but longer workout of three-plus hours, use complex carbohydrates, a little protein and higher amounts of fat. Training your body to burn fat as a fuel is important at this level, Brazier says.

Considerations

Ensure that any pre-workout or pre-race food you eat is easily digestible, Brazier recommends, because eating food that takes more energy to digest leaves your body with less energy for your workout or race. Fruits are a better fuel source than refined-flour carbohydrates like pasta and bread, which have fewer nutrients and are harder to digest. Brazier recommends putting fruit, such as blueberries, mangos and bananas, into a smoothie. If you choose to supply carbohydrates via a sports drink, choose one that supplies glucose and fructose rather than glucose alone, recommends to Roy L. P. G. Jentjens, lead author for a 2003 study published in the "Journal of Applied Physiology." Fructose has a lower glycemic index than glucose, so it burns more slowly. That prolongs its effectiveness.

Time Frame

Immediately after a workout, consume some simple carbohydrates and protein, which helps your muscles rebuild. Brazier recommends a ratio of four parts carbohydrate to one part protein. He also recommends foods with high chlorophyll content, such as hemp protein, because they help reduce inflammation, which leads to quicker increases in muscle functionality. An hour after your snack, have a complete, balanced meal.

Warning

Hydration is an important component of training any endurance event, and triathlons are no exception. Lack of hydration can impair your performance by bringing on fatigue. Schneider recommends hydrating well during the days leading up to your event. As you train, determine how much fluid you need by weighing yourself before and after your workouts. You need 2 cups of fluid for every lb. you lose, says "Triathlon 101," author John Mora. As a general guideline you need to take in 2 quarts, plus enough fluids to compensate for weight loss. Mora also recommends drinking 1 to 2 cups of fluid prior to exercise; sipping 4 to 6 oz. of fluid every 15 to 20 minutes during a workout; and drinking plenty of fluids after your workout -- even if you don't feel thirsty. On event day, Schneider says you should drink 14 to 22 oz. of fluid two hours before your race.