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Triathlon nutrition plan?

Nutrition is the fourth discipline of a triathlon and it needs just as much attention as your training plan. Our Triathlon Nutrition plan has high levels of BCAAs and energy-packed calories in a variety of great tasting forms to help ensure you’re getting key nutrients for training and racing.

What is the best diet for a triathlete?

10 Best Foods For Triathletes

  • Porridge. I like porridge because it’s filling, low GI and doesn’t mess with my stomach.
  • Avocado. Fats are coming back into fashion!
  • Eggs. Eggs are a perfect source of protein, stuffed with vitamins and also nice and filling.
  • Isotonic drinks.
  • Salad.
  • Steak.
  • Sweet potato.
  • Natural yogurt.

What a triathlete eats in a day?

What I Eat In A Day – Megan Powell Triathlete

  • Morning post-swim- Porridge made with skimmed milk, one egg, frozen berries and chia seeds.
  • Morning Snack- Cereal Bar (whatever brand is currently on offer)
  • Lunch– Chicken marinated in tandoori paste, spinach, chickpea and lentil mix (bought pre-made) and peas.
  • Afternoon Snack- Dark Chocolate rice cakes.

What do professional triathletes eat?

Racing Weight Staples

  • Tomatoes (Vegetable*) Tomatoes add a ton of flavor and nutrition to meals without adding a lot of calories.
  • Bananas (Fruit)
  • Peanut butter (Nuts and seeds**)
  • Turkey (Lean meat)
  • Whole wheat (Whole grain)
  • Yogurt (Dairy)
  • Pre-workout.
  • Workout 1.

How many calories do triathletes eat?

A general rule of thumb is that you should aim to consume 16-30 calories per pound of lean body weight—men and endurance athletes generally require the upper end of that scale. Conversely, some triathletes may eat too much, especially after heavy workouts.

What should I eat for breakfast before a triathlon?

Race Morning



At least 2.5-3 hours before the race, aim to consume around 80-100g (320- 400 calories) of easy-to-digest carbohydrates, like a bagel, pita bread, waffle/pancakes, granola, or oatmeal with around 5-10g (20-40 calories) protein/fat (think: nut butter, egg, yogurt), along with ~16-20 ounces of fluid.

Is creatine good for triathletes?

Creatine works. Dozens of studies have clearly proven that daily supplementation with creatine monohydrate and other forms of creatine enhances gains in muscle strength and size in response to weightlifting and also boosts maximum and repeated sprint speed.

How many calories do you burn during Ironman?

According to Shutt, if you‘re training about 20 hours per week (standard for most athletes preparing for an Ironman), then you‘re burning an average of just 2,500-4,500 calories per day, depending on your size, metabolism, gender, and type of training.

How many carbs should a triathlete eat?

You need: 30-60 grams per hour, single or mixed carbs



This is the point when muscle glycogen stores are stressed and you need to take in additional carbohydrate to maintain blood-glucose levels and provide fuel for working muscles.

Do you eat during a triathlon?

However you decide to fuel, race foods need to include fast-release carbohydrates that will deliver energy to your muscles quickly. In a triathlon, this can be in the form of energy drinks, energy gels, sweets, dried fruit, energy bars, flapjacks and even sandwiches.

How do athletes stay so lean?

Eat enough protein.



Protein is the main structural component of muscles. In order to build lean muscle, you need to combine regular strength training with a diet containing adequate amounts of protein. The most important times to consume protein are during and immediately after workouts.

How much protein does a triathlete need?

Those undergoing endurance training need about 0.55 to 0.65 grams of protein per pound of body weight. So a 160-pound triathlete needs to eat roughly 88 to 104 grams of protein per day to meet training needs. As intensity, frequency, and duration of training increases shoot for the higher end of the protein range.

What should I eat for Ironman training?

Simply said, cover half of your meal plate with carbohydrates (made up of veggies & fruits where possible), 1/4 of your plate with a lean protein (e.g. chicken or fish) and 1/4 of your plate with fat (eg. avocado). In general, you should feel energized after you eat.

What do Ironman athletes eat?

As a general rule of thumb, endurance athletes should aim to eat 60-90 grams of carbohydrate per hour during IRONMAN events, with athletes typically able to consume more calories and fluids during the bike leg and fewer calories during the run portion of the event.

How do you train like a triathlete?

Triathlon Training

  1. For the first month, I recommend the following schedule:
  2. Swim 3 Times a Week. Two distance freestyle swims of 2000m (500m hypoxic thrown in), plus one interval swim with timed paces and increasing speeds (see below)
  3. Run 3 Times a Week.
  4. Bike 3 Times a Week.
  5. Lift Weights 3 Times a Week.
  6. LW Shoulder Workout:
  7. PT:
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