Nutrition Programs For Triathletes

Although triathletes range in individual abilities and goals, the recreational, amateur and elite athlete all require a healthy, solid nutritional program to meet the energy demands of training and competition. Nutritional programs will vary depending on the type of triathlon being trained for, as increased distances will require a more specific plan. Furthermore, nutritional requirements vary according to the athlete's height, weight, age, sex, physical fitness and health status. Consult a health professional to determine a dietary plan to suit your individual needs.

Carbohydrates

The foundation of a healthy nutrition program for the amateur or elite triathlete should be carbohydrates. Carbohydrates are the body's main source of fuel for daily physical and mental tasks. Inadequate carbohydrate intake can lead to lethargy, fatigue, weakness, dizziness, nausea and difficulty concentrating, all of which affect an individual's ability to train properly and improve performance. Complex carbohydrates should be selected over simple, processed carbs which have been stripped of their nutrients and are higher in sugar such as cake, candy, cookies and white-floured breads. In contrast, complex carbs are rich in essential vitamins such as the B-vitamins for energy and metabolism and dietary fiber, which provides a steady source of energy to the body. Healthy complex carbs include whole-grains, such as whole-wheat bread, brown rice, quinoa and fruits and vegetables.

Protein

Triathletes need protein in their diets to support training efforts and improve recovery between workouts. Protein is an essential nutrient needed in the diet for the growth, development and repair of muscle and body tissue. Inadequate protein in the diet can lead to muscle weakness, muscle wasting, fatigue and soreness and increase the risk of injury. According to the Australian Institute of Sport, dietary protein assists in repairing broken down muscle fibers that occur from muscle damage during intense workouts. Rest and proper nutrition strengthen these fibers to increase muscle strength and size, improving athletic performance and enabling you to recover faster for your next workout. Healthy protein-rich foods include lean meats such as chicken, turkey and beef; fish; eggs; nuts and seeds; beans, lentils and tofu.

Energy Demands

Triathletes require increased daily caloric intake to meet the energy demands of training for their sports. Workouts and races may range anywhere from one to six hours or more on any given day, with most athletes training up to six days per week, alternating between harder and easier workouts. Increased physical activity increases calories burned, which should be offset by ingesting enough calories to avoid unwanted weight loss and risks of lethargy, weakness and poor performance. Athletes should time their meals and snacks appropriately around training workouts, being sure to include a pre- and post-workout snack for proper fuel and recovery. Incorporate three daily meals with three to four snacks in between meals and workouts as part of a well-balanced dietary plan. Consult with a trained health professional who can help you determine your individual caloric needs and develop a dietary plan.

Fluid Intake

Triathletes need to take in more fluids than non-athletes as part of a healthy nutritional program. Liquids help replenish water and electrolytes lost during sweating, urination and other internal body functions during everyday activities as well as intense training. Fluid intake should be monitored, however, and will vary according to the individual's needs. The Australian Institute of Sport cites that drinking excess amounts of fluids may result in hyponatremia, or low plasma sodium levels in the blood. This can lead to dizziness, nausea, vomiting and serious health risks. In general, athletes should consume more than the general recommended amount of six to eight glasses of water per day. According to Tri-Newbies Online, or TNO, Bob Seebohar, M.S., R.D., CSCS, suggests that triathletes take in 12 to 16 cups of water daily. Fruits, vegetables, clear broths and herbal teas may also aid in reaching this quota. Athletes who engage in training sessions over one hour should also consider drinking a fluid with electrolytes to replenish lost stores. Avoid energy drinks, however, that are high in sugars, calories or have added fat.