A triathlon consists of swimming, biking and running races, one after the other on the same day. Triathlons involve various distances in these events, but all require maximum physical effort from an athlete. If you intend to compete in a triathlon, you'll need proper nutrition before, during and after the race to give your body the fuel it needs to keep going and do your best. Eating right can prevent running out of energy or "bonking" during the race and help your body recover quickly after the event.
Training
When training for a triathlon, you need to consume as many calories as you burn. Eating more frequent meals can help you get the calories you need. If you're losing weight and you're already at your ideal weight, up your calorie intake. Matt Fitzgerald, a triathlon coach, recommends a diet of 60 percent carbohydrates, 25 percent healthy fats such as nuts, avocados and olive oil and 15 percent protein. After your workout consume some complex carbohydrates such as whole grain bagels or pasta. Aim for 1 g carbohydrates for every 2 lb. of your body weight. Pair this with protein such as lean meat or peanut butter. Fitzgerald recommends 1 g protein for every 4 g carbohydrate.
Before the Race
Eat a high-carbohydrate meal the night before your event. Eat another carbohydrate-rich meal the morning of the race, ideally three to four hours before the race. Steven P. Dion of Salem State College's sports, fitness and leisure studies department recommends a meal that contains 150 to 300 g of carbohydrates. Avoid foods high in protein and fat, since these take longer to digest. Examples of a suitable meal include a high carbohydrate smoothie made with juice instead of milk, or an energy bar and water. Choose a food you like and tolerate well, in either liquid of solid form.
During the Race
Eating while racing can be difficult, but you need energy to keep you going and liquids to stay hydrated. Drink water and energy drinks during the bike race, since this is probably the easiest time to consume liquids and calories. Many racers like energy gels they can suck down while riding. Look for a gel that contains more than one kind of sugar, such as a mixture of glucose and fructose. Nancy Clark, a registered dietician with the American College of Sports Medicine, reports that in a 100 km bike race, cyclists that consumed only glucose took 16 minutes longer, on average, to complete the race than cyclists who consumed a combination of glucose and fructose.
After the Race
Sugar provides quick energy immediately after the race. Dion recommends candy or a soft drink for quick, digestable sugar. Clark recommends combing a little protein with carbohydrates. She says chocolate milk is the perfect recovery drink. You'll also need to consume more calories to replace those lost during the race. Clark reports that during the Hawaii Ironman triathlon, a 174- lb. man burned 9, 290 calories.
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