Triathlons are endurance events consisting of a swim, bike ride and run to the finish. The longest standard triathlon is an Ironman, or Ironman 180, which includes a 3.8-kilometer, or 2.4-mile, swim, a 180-kilometer, or 112-mile, bike ride and a marathon race, which is 42.2 kilometers, or 26.2 miles. Proper nutrition, including the right amounts and types of carbohydrates, can help keep you strong and healthy as you train for and compete in your Ironman 180.
Role of Carbohydrates
Fat, protein and carbohydrates all provide calories that your body uses for energy, but the average triathlete uses carbohydrates as a source for more than half of his energy needs during activity, according to Iowa State University. After you eat and break down carbohydrates, they enter your bloodstream as a sugar called glucose, which your brain, muscles and other cells use for energy. Your liver and muscles store some excess carbohydrates as glycogen, which becomes an important source of fuel during exercise.
Carbohydrate Needs
You need about 130 grams of carbohydrates per day to supply your brain and red blood cells, but this is not enough to support your exercise, according to Iowa State University. A more realistic goal to support physical activity is about 3 to 5 grams of carbohydrates per pound of body weight per day. An Ironman 180 triathlete who weighs 150 pounds needs about 600 to 750 grams of carbohydrates per day. The rest of your calories should come from protein and healthy, unsaturated fats.
Food Choices
Fruits, whole grains, beans, lentils and vegetables are good sources of carbohydrates, dietary fiber and vitamins and minerals. Beans and lentils also supply protein. Dairy products provide carbohydrates, protein and calcium. Nuts and seeds provide carbohydrates, dietary fiber, protein and heart-healthy unsaturated fats. Avoid sugary foods and refined grains immediately before you exercise because they can lead to spikes and subsequent drops in your blood sugar levels. Reduced-fat dairy products and lean proteins, such as chicken breast and fish, are low in unhealthy saturated fat.
Carbohydrate-Loading
For some individuals, a carbohydrate-loading diet may maximize glycogen stores and improve performance in the Ironman 180, according to MayoClinic.com. During the few days before your Ironman, your carbohydrate intake may increase from its regular level of about 55 to 65 percent of total calories from carbohydrates to as high as 70 percent of calories from carbohydrates. However, a carbohydrate-loading diet does not work for everyone, and side effects may include stomach discomfort or weight gain. The best time to test a carbohydrate-loading diet is before a training session or unimportant competition, and not before an important triathlon.
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