If your goal is to compete in a triathlon, you need to follow a specific training program that focuses on building strength and endurance as well as refining your swimming, cycling and running skills. Successful triathletes also understand the importance of eating healthy, nutritious foods leading up to the race
Function
Triathlon workouts require a significant expenditure of energy and place a lot of stress on the muscles and joints. Eating the right food can help replenish glycogen stores for energy and promote lean muscle development without excess fat storage. Your body functions best with a proper balance of macronutrients -- carbohydrates, fat and protein -- plus healthy vitamins and minerals to support body functions.
Best Foods
The ideal diet for a triathlete should include a mixture of carbohydrates, protein and fat. Carbohydrates should supply about 50 to 60 percent of total calories. The best sources of carbohydrates are vegetables, fruits and whole grains. Protein should supply about 20 percent of total calories with the best protein sources coming from seafood, chicken and lean beef. Healthy fat sources, such as nuts and seeds, should supply the final 20 percent of total calories.
Carb-Loading
A common practice of triathletes leading up to race day is carbohydrate loading -- increasing carbohydrate intake to replenish glycogen stores in the liver and muscles. The carbohydrate loading process starts about a week before race day, when triathletes increase their carbohydrate intake by about 5 percent. Three to 5 days before race day, carbohydrates supply about 70 percent of the daily calories. The best foods for carbohydrate loading include pasta, noodles, flour tortillas, rice and other whole grains.
Supplements
During extended training workouts and triathlons, supplements can be consumed to promote energy and performance. Supplements generally contain high glycemic carbohydrates and include sports drinks and energy gels. These supplements also should be consumed during triathlons lasting longer than 60 minutes. Additional supplements for triathletes include multivitamins and protein shakes.
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