Options may include:
- Hot breakfast – eggs, beans and avo on toast.
- Finger food meals that also offer fats and salts – such as good quality pizza, burritos or burgers;
- Wraps or roll filled with meat, cheese salad.
- Fruit Smoothies or Milkshakes.
- Fruit topped with yoghurt granola.
- Liquid meal replacements.
- 1 What should you eat during a triathlon?
- 2 What should a triathlete eat in a day?
- 3 How much should you eat during a triathlon?
- 4 What do triathletes eat lunch?
- 5 What should I eat 2 days before triathlon?
- 6 What do you eat after triathlon race?
- 7 What do Ironman athletes eat?
- 8 How do you fuel a triathlon?
- 9 How do you fuel before a triathlon?
- 10 Should you train the day before a triathlon?
- 11 How do triathletes eat?
What should you eat during a triathlon?
Eating and drinking during events During Olympic distance and sprint distance triathlon racing, athletes should aim to consume between 30-60g of carbohydrate each hour. This can be achieved through a combination of sports drinks, carbohydrate gels and through solid forms of carbohydrate e.g. Sports bars or muesli bars.
What should a triathlete eat in a day?
Aim to get your carbohydrates from natural sources rich in fibre, vitamins and minerals that are beneficial to your body. Fruit, whole grains, beans and vegetables have a better nutritional spectrum than processed white pasta, rice or relying on mass-produced convenience energy foods.
How much should you eat during a triathlon?
Most people should aim to consume 60-90+ grams per hour, or 240-360+ calories worth. This is by no means a ceiling, as many are able to tolerate 400-500+ during Ironman races while on the bike.
What do triathletes eat lunch?
A delicious omelette, chicken salad or salmon wrap are good alternatives for lunch. Remember to include some fruit and vegetables.
What should I eat 2 days before triathlon?
Aim for 0.75-1.5 grams of carbohydrate per pound of body mass during the three to four hours prior to the race. Many athletes prefer to have a good -sized breakfast two to three hours before the start, and then something small like a pack of chews or a gel right before the swim.
What do you eat after triathlon race?
Meals will generally include good quality protein such as chicken, fish or lean beef, some carbs from rice, pasta or potato and plenty of salad and veg – chicken fajitas with peppers, guacamole and dirty rice (cooked with meat and spices) are a favourite.
What do Ironman athletes eat?
Most of the vitamins and nutrients you need for optimal performance can be achieved through your daily intake, so a good Ironman training diet should be well-balanced and include fruit, veg, slow-release carbs and lean protein at least 80% of the time.
How do you fuel a triathlon?
As a general rule, aim for 60 grams of carbohydrate per hour (1,2). This carbohydrate can be in the form of a bar, a gel, chews, or a drink. Fueling
- 2 gels and a small amount of sports drink.
- 1 gel and a bottle of a sports drink.
- 1 energy bar and half a bottle of a sports drink.
How do you fuel before a triathlon?
Timing: 75–90 minutes before the workout, eat a 4:1 ratio of carbs to protein (30–50g carbohydrates + 8–13g protein). Think low fiber, low volume, carbohydrate dense foods. Drink 12–16 ounce fluids with an optional Fizz or Nuun tablet (or electrolyte pills). Eight ounces of coffee or tea is fine.
Should you train the day before a triathlon?
A successful strategy is to take off two days before the race to rest. Complete your final workout the day before the race. In that workout, if it is possible to swim on the race course, try to get into the water at the same time your swim wave will go off on race day. Use this object to sight on during the race.
How do triathletes eat?
- Keep a food log for 3–5 days at least twice per year for a nutrition “reality check.” Seeing your habits written down may clue you in on what you might be missing or going overboard on.
- Eat carbs, every day, with most meals and always before and after workouts.
- Don’t forget your fruits and veggies!