A triathlon requires exceptional feats of endurance and strength during training and competition. If you are a triathlete, it's important you fuel your body with the proper amounts and quality of foods to ensure you perform at the highest level possible. According to Ingrid Miller, author of "Weight Management for Triathletes," it's not uncommon for triathletes to eat well over 8,000 calories to fuel their body through hours of training and competition. Always consult your physician before engaging in any high-calorie dietary program.
Timing
It's important to consider your training and competitive schedule before planning out your meals. If you do most of your training in the morning, you'll want to have a bigger breakfast and possibly a larger late-night meal the night before. If you train at night, you might want to keep your carbohydrates heavier in the afternoon. Timing is essential to knowing what to eat and when. As a rule, try to eat 90 minutes before your training sessions and keep most of your simple carbohydrates to the meals before and immediately after your training to replace glycogen stores in muscles.
Amounts
Your calorie amounts will reflect the actual amount of time you train and your current body composition. According to Mayoclinc.com, try to get 10 to 35 percent of your daily calories as protein; 45 to 65 as carbohydrates; and 20 to 35 as healthy fats. As a triathlete you'll eat more toward the higher range of carbohydrates and protein to maintain muscle mass and energy levels. Healthy fats should be included, but on the lower range. A good sample ratio for a triathlete who has about 10 percent body fat would be 65 percent carbohydrates, 20 percent protein and 15 percent fat. Adjust to ratios that keep your energy levels the highest while maintaining appropriate lean muscle mass.
Foods
Foods you should include should be rich in protein, vitamins, minerals, omega fatty acids and fiber. Healthy sources of fiber include legumes, fish, eggs, chicken and turkey. Complex carbohydrate choices include oatmeal, fruits, vegetables and whole grains. Healthy fats sources include nut butters, oil from fish, avocados and flaxseed oil. These and other similar foods will provide the necessary macronutrients for muscle growth and help keep your body fat down to a minimum. Simple carbohydrates are absorbed quicker into your bloodstream and are used by triathletes to replenish glycogen in working muscles. Simple carbohydrates you can use include fruits, pasta and rice. These are considered filler fuel sources and should be used only during and around heavy training periods.
Sample Meals
A sample meal before training would be 2 cups of cooked pasta with homemade tomato sauce, a 1/2 cup of legumes, one banana and one orange. A sample meal after training may include an 8 oz. piece of fish, 1/2 cup of broccoli, an 8 oz. fruit smoothie -- with assorted fruits -- and some flaxseed or olive oil. Nontraining days can be heavier on the protein to help with muscle recovery. Try not to consume large amounts of protein or fat before training as these nutrients can sit in your stomach for longer and cause discomfort or cramping during training. Some metabolisms work faster than others so it's best to learn your individual digestive timing and sensitivity. Start with these guidelines and with a little patience and experimenting, you will be able to create the most effective meal plans for your needs.
References
- "Weight Management for Triathletes"; Ingrid Loos Miller; 2010
- Mayoclinic.com: Healthy Diet
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