Before you can endure a triathlon swim, bike and run, you must focus on the proper diet. A triathlete diet includes before, during and after plans. The diet should meet your body's increased nutrient requirements. Following specific nutrition practices is most important during triathlon training. Most of your time is spent training, and this is largely what determines your performance for the event. Triathletes require anywhere from 3,000 to 5,000 or more calories daily. A good diet will help you reach your training and competition performance.
Carbohydrates
Carbohydrates should be the center of your diet, for they provide you with the majority of the energy needed for your tri training. A golden rule is to try to consume 50 to 65 percent of your total daily calories from carbohydrates. The carb consumption range varies because every person is different and prescribing a good triathlete diet plan is as individual as training programs. You should find what works best for yourself.
Protein
Protein is second most important because it will aid in replenishing lost nutrients and amino acids. Your muscles need to "rebuild." A good rule of thumb is to consume between 15 to 20 percent of your total daily calories from protein sources. Always refuel your muscles with the amino acids from proteins on a daily basis to ensure you are giving back to your body the energy needed to recover.
Fat
Fat is more important than most athletes believe. Neglecting fat in your diet can lead to unexpected consequences. Fat acts as a sponge and soaks up fat-soluble vitamins, cushions the organs, insulates, and makes sure nerve impulses are efficiently sent and received throughout your body. Consume about 20 to 30 percent of your total daily calories from fat sources for optimal nutrition and performance.
Before Diet Plan
Prior to training or the event, consume about 200 to 400 calories about two to four hours beforehand. Focus on carbohydrates, since it takes them a shorter time to digest. Protein and fat take longer to digest, so they will stay in your system longer, causing you to possibly feel a heavy, full sensation when you begin your tri training or event. If solid foods do not agree with your system, try a liquid meal or sports drink. Experiment with different foods and combinations during training, never right before a race.
During Diet Plan
During training or the triathlon, it is important to maintain blood glucose levels by ingesting 30 to 60 grams of carbohydrates per hour. Since your body does not store many carbohydrates, it is important to constantly replenish them. Sports drinks, energy gels or soft foods such as bananas are very easy for the body to digest during exercise.
After Diet Plan
Post training or triathlon replenishment is also crucial for nutrition. You have a two-hour "window of replenishment" at which time it is critical to ingest carbohydrates and protein. The first 30 minutes following exercise is the most important. Eat foods that have a high glycemic index, meaning they are more quickly absorbed into the bloodstream and come through carbohydrates. Sports drinks are ideal for this because it is sometimes hard to eat solid foods after exercise. Fruits are also a great choice and supply much needed fluid. Remember, you must consume more carbohydrates than protein and adequate amounts of fluids. This will give you a faster recovery, allowing you to exercise sooner after your event.
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