1. Eat Good Carbs
A good triathlon diet contains carbohydrates, protein, fat, vitamins, minerals and water. The first step in planning a diet as you train for and complete your triathlon is to determine how many carbohydrates you need per day. Take your body weight and determine how much lean body weight you have based on your BMI. For example, if you weigh 150 lbs. and your BMI is 20, then your lean body weight is 120 lbs.. If you are training two to four hours per day for an Ironman or a half-Ironman, you should eat 4 to 6 grams of carbohydrates for every lb. of lean body weight. This number would go down to 3 or 4 grams per pound if you are training for a sprint or Olympic distance. Of course, keep in mind that complex carbohydrates, which are found in whole foods, are best. Eating lots of junk carbs--highly processed foods that offer little nutrition--will not help you become a successful triathlete.
2. Consume High Quality Protein
Consuming high quality protein will help you to feel better and will help your body to recover between workouts. Most triathletes need .50 to .80 grams of protein for every pound of lean body weight to support growth and repair of muscles. This translates to two or three servings of dairy and 5 to 6 oz. of meat or a meat alternative every day for an average person.
3. Add Some Fat to Your Diet
You will also need to include fat in your diet--about a half gram of fat per lb. of lean body weight. Fat is the most energy-dense nutrient, and it will provide you with the energy you need to perform and that your body needs to function properly. Eat some saturated fats like butter and some unsaturated fats like olive oil, but avoid trans fats found in packaged foods or fried foods when oil is heated to high temperatures.
4. Take a Daily Vitamin
Vitamins and minerals are also an important part of your diet, especially when you are training. Eat a variety of foods, including lots of fruits and vegetables. A daily multivitamin with minerals is also a good idea. Many athletes become deficient in iron, calcium and zinc.
5. Drink Enough Water
The most common nutritional deficiency in athletes is a water deficiency. Water plays an important role in our body, generating saliva, lubricating our joints and organs, and aiding in almost all of our body's processes. It also regulates our body's temperature when we exercise. Although daily fluid needs vary according to the individual, you should drink at least half your body weight in ounces of water, and more if the weather is hot or you are training heavily. One way to determine if you are drinking enough is to look at the color of your urine--it should be pale yellow.
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