Triathlon Nutrition

Agenda

• Fats, Proteins, Carbs

• Strength and endurance diet changes

• Carb loading

• Race day

• Recovery

I have been a PT for 3 years and have worked hard to increase my nutrition knowledge over this period. It’s important to remember that whatever you hear and get taught, EVERYONE IS DIFFERENT. Bearing that in mind, try not to use superlatives when talking about nutrition. What seems to work best for you may not necessarily be the case for someone else.

- Just because Chrissie Wellington did it doesn’t mean you should!

Intro

Why eat fat?

Fat is an essential building block.

Benefits:

• Hormones production – mood, hunger, metabolism, growth, reproduction etc.

• Vitamin absorption – A, D, E and K

Sources:

Dairy, nuts, avocados, oily fish, eggs, beef…

Carbs (a.k.a Sugar)

• Primary fuel source

• Stored carbs: 100g in the liver, 250-400g in muscles

• Extra carbs are converted to fat

Sources:

Grains, fruit, potatoes, vegetables, quinoa, buckwheat

Protein

• Building block for muscle

• Increased satiety

• Higher protein is needed the fewer calories you eat.

Sources:

Meat, eggs, fish, whey, dairy and tofu

Supplementation

• Nitrate – Root vegetables, beetroot juice.

• Caffeine – Coffee, energy supps.

• Creatine

• Vitamins

Food for strength. Food for endurance.

Protein35%

Fats35%

Carbs30%Carbs

50%

Protein25%

Fats25%

Protein15%

Fats25%Carbs

60%

• Macronutrients, Carbs/Proteins/Fats• Calories per gram 4/4/9• Ratios depend on your goals and how it makes you feel

Endurance Muscle Gain Fat Loss

Changes depending on your training

Endurance – Strength – Power transfer

• Change the ratios of macronutrients to get the most benefit.

• Endurance athletes require the highest calorie consumption of any athletes.

• Generally the majority should come from carbs.

Race prep - Carb loading• Old way – drop carbs 10-12 days before

then increase them 5-7 days before

• New way – Increase carbs 5-7 days before

Avoid foods that may cause any kind of stomach upset.

More carbs means more water.

Race MorningWhat do you eat before a training ride?

Do you need to change this?

Hydration is vital.

Your big feed should be the day before, you store carbs.

Going abroad?

If you cannot find your usual prerace foods then keep it simple. Whole foods you trust.

Race nutrition

Considerations

•Length

•Tolerance

•Discipline

The body will start to suffer after about 60-90mins depending on intensity.

• Consumption – between 60-90g of carbs per hour. (240-360cal) for long dist.

• Rate of absorption depends on your stomach.

• Food is easier to absorb on bike.

• Success at long distance can quite often come down to training your body to eat and drink sufficiently whilst on the go.

Gels

Gels are carb heavy so they suck up water. This can cause stomach problems.

Real food may be better if you have weaker stomachs.

Aim to eat and drink little and often.

Train with what you plan to race with.

Recovery

In my mind real food wins.

Chewing increases satiety, eat food when possible.

After training and racing this boosts glycogen levels and help the body repair.

If not take some form of recovery shake containing carbs and protein.

REST

(It’s part of the program)

Take home messages

• The more complicated it is the more likely it is to go wrong.

• Trial and error, find what works for you.

• Different distance events will require different nutrition strategies.

• Half your nutrition for race day comes in the week before.

• Stay hydrated!

Questions?