Training for a triathlon requires commitment and dedication for each of the three sports--swimming, biking and running. A major challenge to maintaining peak performance during a triathlon is nutrition. Nutrition training requires a detailed caloric intake and selection of foods at specific times. Proper nutrition provides the energy and essential electrolytes for each step during a long triathlon and it can increase or decrease overall performance.
Macronutrients
Triathletes need to eat a balance of macronutrients--carbohydrates, protein and fat. The food groups of meats, grains, fruits, vegetables and oils serve as a guideline to help with the balance of macronutrients. Spread the daily caloric nutrition for 40 percent from carbohydrates, 30 percent from protein and 30 percent from fat. Carbohydrates and fats provide an energy source and protein provides the building blocks for muscle and tissue repair.
Nutrient Timing
Replenishing nutrition after training is important for muscle repair and recovery. Within 30 minutes of training, consume a post-workout meal that supplies 1/2 g carbohydrates and 1/8 g protein per pound of lean body weight. For example, a triathlete with 150 lb. lean body weight should aim for about 20 g protein and 75 g carbohydrates. A post-workout shake can be made with 8 oz. skim milk, one scoop protein powder, 1/4 cup dry oatmeal and one medium banana blended together. This shake will supply about 410 calories, 24 g protein and 75 g carbohydrates.
Caloric Needs
Maintaining an appropriate intake of calories each day can maintain energy levels and reduce the chance for injury. Daily caloric intake for active triathletes can range from 16 to 30 calories per pound of lean body weight. For example, a triathlete weighing 200 lb. with 15 percent body fat has 170 lb. lean body weight. With an intense training program, he will take the 170 lb. and multiply by 30 calories per pound. His daily recommended caloric intake will be between 3400 and 5100 calories per day.
Considerations
Electrolyte balance is a major concern during long triathlons in warm weather. Train with electrolyte replacement drinks and supplement with multivitamins or mineral supplements. Keep track of excessive weight loss or gain and adjust caloric intake accordingly. Avoid foods with excessive amounts of saturated fat, sodium, sugar, processed foods and alcohol, which may hinder performance.
Nutrition During the Triathlon
Nutrition is important for maintaining energy levels during a long-course triathlon such as the Ironman. Every stroke in the water, pedal on the bike and step during the run burns calories. For example, during the run, you can burn between 75 to 125 calories based on body weight for each mile. To replenish the lost energy stores during training, consume 1/2 g carbohydrates and up to 1/8 g protein per pound of lean body weight every hour past 90 minutes. Good choices to fulfill the carbohydrates and protein are energy gels, energy bars or electrolyte enhanced sports drinks.
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