What should I eat during a triathlon race?
- The beauty of triathlon is the three disciplines, and you can adapt your fuelling in each leg of the race. However you decide to fuel, race foods need to include fast-release carbohydrates that will deliver energy to your muscles quickly.
- 1 What should you eat during a triathlon?
- 2 What do pro triathletes eat during a race?
- 3 How do you fuel an Olympic triathlon?
- 4 What do you eat after triathlon race?
- 5 What do triathletes eat lunch?
- 6 What does a triathlete eat for breakfast?
- 7 What should I eat 2 days before triathlon?
- 8 What should I eat before Ironman?
- 9 What should I eat the night before a Olympic triathlon?
- 10 How do you eat like a triathlete?
- 11 What should I eat and drink during a sprint triathlon?
- 12 What do female triathletes eat?
What should you eat during a triathlon?
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.
What do pro triathletes eat during a race?
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 you fuel an Olympic triathlon?
Furber advises that a glucose-only gel is fine for Olympic and around 60g per hour as soon as you hit the bike. This equates to two or three gels per hour. Bars or solid foods aren’t necessarily needed for Olympic, though fluid consumption is important.
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 triathletes eat lunch?
A delicious omelette, chicken salad or salmon wrap are good alternatives for lunch. Remember to include some fruit and vegetables.
What does a triathlete eat for breakfast?
For later races, triathletes will generally aim for a meal 3-4 hours before the race and then a smaller ‘top-up’ snack 1-2 hours before race start. Meal choices may include breakfast cereals, porridge, toast or pancakes if breakfast, or wraps, sandwiches, pasta or bread rolls if a late evening race.
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 should I eat before Ironman?
Three hours prior to the gun start, consume 400-600 calories (depending on your size) of carbohydrate rich foods that are easily digested like applesauce, rice cakes, oatmeal (keep it low in fiber), pita bread, cereal (again, low in fiber) or white rice.
What should I eat the night before a Olympic triathlon?
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.
How do you eat like a triathlete?
Eat Like A Pro Triathlete
- Plan properly. Plan your meals and shopping.
- Ditch the excuses. Don’t make training an excuse.
- Play your carbs right. Time things so that you eat complex carbohydrates either side of training.
- Get hungry again. Avoid grazing.
- Mix it up. Eat a wide variety of foods.
- Drink carefully.
- Eat lighter later.
What should I eat and drink during a sprint triathlon?
Good examples could be 50g rolled oats with 350ml skimmed milk and one bagel with 30g light cream cheese, says Bungay. Hydration’s more important for a sprint than fuelling, especially if you’re racing in hotter conditions. So sip 5-7ml fluid per kg of bodyweight.
What do female triathletes eat?
The foundation of your diet should be vegetables, fruits, lean meats and fish (unless vegetarian), wholegrains, eggs and dairy foods (unless vegan), nuts, seeds, beans, lentils, and healthy oils like olive, flaxseed and coconut.