January 23, 2018

Tips For The Triathlon Training Diet

Alyson Wolfe

Getting the proper nutrition before an event is an important aspect of your triathlon training. Proper nutrition before, during and after an event will help you prepare, compete and recover from your competition. Focusing on your triathlon nutrition and planning your meals is a great way to provide confidence in knowing that you have the best possible nutritional preparation before an event.
Planning out your diet during triathlon training can help ensure you are meeting your body’s increased nutrient requirements. When designing your nutritional plan for training, you can individualize your plan based on your personal training levels. The increased nutrient requirements will depend on your training volumes, frequency and intensity. Your requirements will also vary during the different training phases of the year.
Some basic guidelines that will help you meet a triathlon training diet are:
1. Eat a variety of food from each of the four major food groups each day. Make sure you stick with breads and cereals, vegetables and fruits, milk, and dairy products, and lean meats like poultry, fish, eggs, nuts and/or meat substitutes like lentils, chickpeas, soy beans and other beans. Processed foods should be avoided as much as possible.
2. If you must choose pre-prepared foods, drinks and snacks, pick those that are low in fat (especially saturated fat) and salt.
3. Drink plenty of fluids each day.
4. Supplements are not the answer! Often when triathletes reach for supplements they choose supplements that are not appropriate for their needs. Triathletes sometimes forget that the nutrients they try to get from supplements have been scientifically proven to be more beneficial when found in its natural form in food. Anything you get in a supplement can be found in food. Supplements are just more convenient sometimes, but not necessarily more effective.
5. Get enough vitamins and minerals: Vitamins B, C, and E as well as adequate amounts of Iron, calcium and zinc, these are all key to a healthy training diet.
Remember that the above are general nutrition guidelines that provide the foundation for a healthy diet. A triathlete should eat a wide variety from each of the food groups to ensure they are getting the nutrients the body needs. In doing this, you will also have more of a variety in meals.
The optimal diet for peak performance will vary with the athlete just like training must vary from person to person. Everyone cannot eat the same thing and get the same results. The bottom line is that you must discover what verity works for you and your bodies’ needs. Experiment and don’t assume that you have found the only combination that works for you. Sometimes a small change can make a big difference.

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