Swimming, running and biking all require good nutrition, but combining the three sports into an endurance event like a triathlon requires sustained nutrition and energy sources. Nutrition provides energy for athletes, and during prolonged physical exertion, the body needs refueling. Training for and completing a triathlon is strenuous, but a healthy and balanced diet and supplements like energy gels can provide the nutrition necessary to be a triathlete.
History
The triathlon originated in 1974 in southern California when a group of multisport athletes informally put together the Mission Bay Triathlon, consisting of swimming, biking and running. According to BeginnerTriathlete.com, in 1978 a discussion arose as to which sport required the most discipline and physical fitness: the Wakiki Rough Water Swim, a 2.4-mile swimming event; the Oahu Bike Race, a 112-mile bike ride; or the Honolulu Marathon, a 26.2-mile run. The three events were combined into the Hawaii Ironman Triathlon.
Function
Triathlon is an endurance sport comprised of three separate sports, and a triathlete requires good nutrition to build and repair muscles, provide energy and to keep the body in optimal shape. Especially for longer triathlons, adequate fuel is necessary to enable an individual to participate in the race. Good nutrition is also important for recovery from hard workouts and races. Getting enough calories and staying hydrated can help keep the body's tissues healthy and improve performance, says Don Fink, a triathlon and running coach.
Carbohydrates, Proteins and Fats
Carbohydrates, proteins and fats are parts of a healthy diet and are important for triathletes. The American Academy of Orthopaedic Surgeons, or AAOS, states that carbohydrates should make up 60 to 70 percent of an athlete's daily calories, proteins should comprise approximately 12 to 15 percent and fats should make up no more than 20 to 30 percent of daily calories. Dietary sources of carbohydrates include fruits, vegetables, pasta, breads and cereals; protein sources include meat, fish, chicken, nuts, beans and eggs; and fat can be obtained through the diet in animal-based foods and oils, says the AAOS.
During a Race
The sports nutritionist Amy Jamieson-Petonic states that triathletes may benefit from nutrition and energy sources during events lasting longer than an hour. During a triathlon, an athlete should consume 30 to 100 g of carbohydrates for each hour the event lasts, and 7 to 10 ounces of fluid should be consumed approximately every 15 to 20 minutes, says Jamieson-Petonic. Sports drinks can be helpful and replace electrolytes, and energy gels can be used as carbohydrate supplements, but they should not be used to replace fluids.
Post-Race and Recovery
According to Jamieson-Petonic, after a triathlon, the athlete stores glycogen best for four to five hours. Glycogen is energy from carbohydrates that is stored in the liver and muscle tissues, says the AAOS. Post-race nutrition is important for recovery and helps provide energy for the next workout. Right after a triathlon, the best foods to eat include a bagel, a banana, apple or orange juice, pretzels or fruit and yogurt, says Jamieson-Petonic. The next meal eaten should be primarily carbohydrates, like pasta or vegetable pizza. This can help replenish the body's carbohydrate stores.
Considerations
Prior to making any major dietary changes, it may be beneficial to consult with a health care professional or sports nutritionist to discuss optimal nutrition for triathlon training and competition.
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