Training for a triathlon is anything but easy. From swimming to biking and then running, the training can be almost as exhausting as the big event. All of the benefits of months of athletic training are finally realized the minute you complete your triathlon. Maintaining a good nutritional status while training will help you to train harder and perform better come race day.
Carbohydrates
Carbohydrates, which come mostly from grains, fruits and vegetables, are essential during triathlon training because they provide the body with energy. While most athletes eat 50 percent or more of their calories from carbohydrates each day, Colorado State University experts state that triathletes may need to eat 70 percent or more of their calories from carbohydrates before the race. According to the athletic training website IronGirl.com, one of the most common strategies used by triathletes to prepare for their race and to aid in training is carbo loading. Carbo loading involves eating extra carbohydrates like pasta and rice as training intensifies, so that you build enough glycogen stores in the muscles to exercise at maximum capability.
Protein
Protein is another essential nutrient that is particularly important for triathletes. Colorado State University experts state that exercising increases an athlete's protein requirements, and adequate protein is needed to spare muscle mass during and after training. People training for a triathlon should get 10 to 12 percent of their daily calories from protein.
Fat
Foods high in fat are sometimes shunned by athletes because they are afraid of gaining too much weight and slowing down their race time. Dietary fats are actually important because they provide fuel for the body like carbohydrates do, though they provide more fuel for the body than carbohydrates in long-distance events. When training for a triathlon, an athlete should make sure to choose healthy sources of fat such as olive oil, avocados and fish instead of saturated fats like butter and bacon. The Palo Alto Medical Foundation recommends getting no more than 30 percent of dairy calories from fat.
Water
Water is an essential nutrient that is sometimes overlooked for its importance as it relates to sports training. When you train for a triathlon, you lose a lot of water through sweating. It is important to replace the water that you've lost so that you do not become dehydrated, weak and dizzy. Colorado State University recommends drinking two to three cups of water two hours before a long distance training event or race, another two cups of water a half an hour before endurance training and about half of a cup of water or another beverage every 10 to 15 minutes while training.
Vitamins and Minerals
The best way to get the extra vitamins and minerals that triathletes need is to eat extra calories throughout the day. Triathletes may also want to take a multivitamin to ensure that they get enough B vitamins for energy production, and antioxidants like vitamin C and vitamin A to combat the physical stress that training hard puts the body through.
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