Triathletes who focus solely on short-course or "sprint" triathlons are an interesting bunch, nutritionally speaking. They are a cross between endurance and resistance athletes, and while training is just as intensive as Olympic- or Ironman-distance triathletes, the distance itself is much shorter. Most sprint triathlons are over within a couple of hours -- courses vary, but a typical one involves a 1-mile swim, 15-mile bike ride and 5K run. With that in mind, it's more important to eat for strength and speed than for endurance, especially if you're already a conditioned, experienced athlete.
Calories
Calories are the most important thing to keep track of, especially during training. Unless you have fat to lose, it's important to eat enough to compensate for your workouts. Track your calorie burn with your heart rate monitor, and be sure to eat a little extra on your "brick" days, when your workout is doubled. Your calorie needs vary based upon your age, size and activity level, so use an online calculator to determine your needs -- this would be your net calories, which means the calories your body needs to run. The calories you burn working out are extra and must be compensated for.
Carbohydrates
Triathletes typically eat a high-carb diet -- Ironman competitors may eat 5.5 grams per pound of body weight or more. While carbs are important for fuel -- and you want to ensure good glycogen stores -- 3.6 grams per pound is generally enough for sprint triathletes. For tougher courses that may last longer than an hour or so, it's important to bring a small carbohydrate snack like candy or an energy gel. Running is the last leg of the triathlon, and your body may need some quick energy to finish strong. For long weekend training sessions, be sure to fuel up with about 60 grams of carbs per hour. The rest of your carb intake should consist of whole grains, fruits and vegetables to keep your energy levels up and your body fat down.
Protein
Any sprint triathlete worth his salt knows that resistance training is vital for building the strength necessary for explosive speed. To this end, it is important to eat enough protein to repair muscle damage from long runs and bike rides, and have enough left over to assist in muscle growth. The American Dietetic Association recommends about 0.54 to 0.77 grams per pound of body weight. Choose lean proteins like fish, poultry, legumes and lean meat to avoid excessive fat that can add pounds. Be sure to make protein a part of your pre- and post-workout meals to avoid muscle protein breakdown and enhance muscle tissue construction. Remember, the strongest quads win the race.
Fat, Vitamins and Minerals
Keep your fat intake around 20 percent of your total calories to avoid excess pounds, and get it from canola and olive oil, nuts, seeds and fatty fish. A balanced diet should provide all the vitamins and minerals you need, but taking a daily multivitamin helps fill in the gaps. Adding a creatine supplement may help you build muscle, and an L-glutamine supplement may help you avoid training-induced immune system suppression that can increase your risk of illness during heavy training.
References
- American Dietetic Association: Eat Right for Resistance Training
- American Dietetic Association: Eat Right for Endurance
- BeginnerTriathlete.com; Protein, Carbs & Endurance Performance: Finding the Right Balance; Nancy Clark; June 25, 2010
- University of Maryland Medical Center: Glutamine
- University of Maryland Medical Center: Creatine
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