Training for a triathlon is a gruelling process. Triathletes must be physical specimens in order to cope with the rigours that running, swimming and cycling will throw at muscles all over their bodies. If you're starting to train for your first triathlon, you'll soon understand how important food is to fuel your training and weight management. Once you've ensured that your basic diet meets the nutritional needs of triathlon training, you'll need to take your diet a step further and plan for increased nutrition during intense training sessions that can improve your performance come race day.
For those who enjoy their food, finding the right balance between eating the right foods and overdoing the calorie intake is vital. Most triathletes in training have a battle of wills in order to curb their appetite and ensure they don't eat more calories than they burn. If you feel like you need some professional guidance and support on developing your nutritional plan in training, be sure to check out these nuggets of advice from some of the leading names in the business.
Consume up to 70% of your daily energy in carbohydrates
MarathanPal recommends that your nutritional plan is designed to meet your body's increased needs for energy and nutrients to prepare for and recover from training sessions. They state that carbohydrates should make up almost three-quarters (70%) of your daily energy intake. They calculate that you should eat between 5-10g per kg of your body weight each day.
Breakfast is the most important meal of the day
Marni Sumbal, endurance triathlete and exercise physiologist, reinforces that breakfast should be the most important meal of every day you train. This may be one instance where an English breakfast can be good for your system. Carb-rich breakfasts will satisfy your hunger and keep your energy reserves stocked up for later in the day. Avoid increasing your fibre or fat intake alongside your carbs though, as this can negate your carb intake.
No time to cook? Order food to suit your nutrition plan
If you are training for an upcoming triathlon alongside a 9-5-day job, it can be difficult to find the time to cook up all of this delicious food to fuel your body. Fortunately, today's tech revolution has made it possible for triathletes to get up with the lark, order a nutritious, well-balanced breakfast takeaway and have it delivered to your door by the time you're up and showered.
Keep your fluids up
Marc Evans from active.com implores all triathletes to keep their fluids up throughout the day. Evans believes a good rule of thumb is to drink one litre of water for every hour of exercise you do, or for every 1,000 calories you expend. If you are hydrating your body sufficiently you should feel the need to go to the toilet at least once every two-to-three hours. On the flip side, Evans also warns against over-drinking, as there are only so many fluids that can be absorbed during exercise.
Incorporate high-satiety foods to fight hunger pangs.
Finally, if you're desperate to ensure you only eat what your body needs at mealtimes, be sure to incorporate high-satiety snacks into your training diet. Foods that offer more satiety per calorie trigger your body's innate hunger control signals. Consume some high-satiety snacks just before you sit down for your meals to keep you satisfied without consuming more calories than you need. Examples of high-satiety foods include dairy products, peanuts, almonds and whole grains.
As an amateur triathlete, you need a nutrition plan to stick to. It gives your body the best possible chance of recovery in between training sessions, whilst building up your muscles and stamina ahead of race day.
