A triathlon is one of the most grueling athletic events you could ever hope to participate in. To compete in a triathlon you must swim, cycle and run, all as part of the same race. The Ironman Triathlon is the hardest, with a 2.4-mile swim, 112-mile bike ride and full 26.2-mile marathon run. You can enter triathlons that are less demanding than the Ironman, but all contain the three race elements. It is important to fuel your body with high-quality nutrition if you are a triathlete. Plan any diet and exercise changes in conjunction with your doctor who can provide you with the appropriate guidance based on your particular situation.
Carbohydrates
Carbohydrates are your primary source of fuel and are crucial if you hope to finish a race like a triathlon. According to Amy Jamieson-Petonic, MEd, RD, CSSD, LD, you should aim for between 7 to 19g of carbohydrates per kilogram of body weight each day. One kilogram is equal to 2.2lb. Sources of carbohydrate include bread, cereal, pasta, rice, fruits and vegetables.
Protein
Protein is needed to help you build muscle and repair tissue as you train. Aim for 1.2 to 2 g of protein per kilogram of weight. You will find protein sources in meats, seafood and low-fat dairy products. Quinoa and soy are two vegetarian choices. Bake or broil your meat to keep the fat content down.
Fat Intake
Fat on your body is basically stored energy, which you will need in a race as long as a triathlon. Try to consume about 0.8 to 2 g of mostly monounsaturated fat per kilogram each day. Use olive oil, canola oil, nuts, avocado or natural peanut butter as appropriate choices. Also, try to fit in at least two servings of omega-3 fats each week. These can be found in salmon, flax oil and tuna.
Hydration
One thing about participating in a triathlon is that you will lose a tremendous amount of fluids during the race, and they must be replaced. Drink 17 to 20 oz. of water two hours before the race, then 7 to 10 oz. 10 to 20 minutes prior. During the race, try to drink 7 to 10 oz. every 15 or 20 minutes, including sodium replacement. When you are done, drink 20 to 24 oz. of a sports drink for every pound lost during the race.
Snacks
Snacking during your training and during a race will help keep your blood sugar level and your energy levels up. Choose snacks like trail mix, cheese cubes, yogurt, baby carrots, rice cakes and yogurt.
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