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Eating a healthy, balanced diet is key. Tea and coffee are fine with your breakfast. These
beneficial microbes may help support keeping your immune system healthy.Take-Home Triathlon Training Nutrition Tips:Before training:
2 - 3 hours before, snack high in carbohydratesDuring a long training session: 6 -
8% carbohydrate sports drink, energy gel/bars, dried fruit, sweets, aiming for 1g per kg bodyweight
per hour.After training: 1 - 1.2g of carbohydrate per kilogramme body weight as soon as
possible after training, ideally combined with protein.My name is Rhona Pearce.I have a degree and
postgraduate degree in sports science and exercise physiology, and 10 years experience of providing sports
science support to triathletes. Examples of these would be fruit, vegetables, while grains, skinless-chicken, lean
meat, beans, eggs milk, nuts, seeds.Before TrainingYour triathlon training nutrition plan starts before you begin
training! You want to make sure that you start a training session with plenty of
energy and well hydrated. A higher concentration should only be used after training to replace
carbohydrates. Your recovery is when all the adaptations to training occur, and not taking in
enough nutrients will negatively affect this. Also, if you are training more than once in
a day, and training hard on consecutive days, you need to make sure you replace
the energy used in preparation for the next session.Making sure your recovery nutrition is spot-on
will also be beneficial for your immune function and help you avoid succumbing to colds.You
should aim to take on board 1 to 1.2g of carbohydrate per kilogram body weight
immediately after a training session.So if you weigh 60kg that means 60 - 72g.If you
weigh 70kg, then you need to consume 70 - 84g carbohydrates.If you can continue taking
on board this amount of carbohydrate for 3 - 5 hours post-session you will maximize
the replacement of glycogen (carbohydrates) in your muscles. What you eat and when after a
training session is really important. Everyone is different, so it may take you some time
to figure out what strategies work best Nike Tn for you. For shorter (90 minutes training ride)
then it is essential you take some food with you. If this is an area
where you are struggling, it might be a good idea to have a session with
a sports nutritionist.What Do I Need To Eat?There is no magic triathlon diet. Getting your
triathlon training nutrition right will make all the difference to your performance. This can help
you put together a suitable triathlon training nutrition plan.Select good quality foods, those that are
nutrient dense. Their diuretic effect is minor and the caffeine will help perk you up!If
there's no time for a proper breakfast or you can't stomach eating too close to
a session, then milk based drinks, fruit and fruit juices and cereal bars are all
good options.During Triathlon Training Nutrition can have a real impact on the quality of your
training session. The fluids are not absorbed so quickly but the emphasis is on replacing
energy rather than rehydrating.Nutrition for Recovery - After Training One of the most important factors
in your triathlon training nutrition plan is your recovery. Good alternatives to protein supplements include
homemade fruit smoothies, liquid meal supplements, or try adding 20 g skim milk powder to
regular milk.Top Triathlon Training Nutrition Tips For Avoiding Illness:Eat a snack containing carbohydrate and protein
as soon after training/racing as possible.Eat from a wide variety of foods and consider a
daily multi-vitamin and -mineral supplement to ensure that your diet always has an adequate supply
of the nutrients needed to support immune function Take in a little extra vitamin C
during periods of heavy training and a week or two before and after competitions, as
this may give your immune system an added boost Put yogurt, yogurt drinks or other
products with certain active cultures on your shopping list. The main aim should be to
eat healthily, with a good balance of nutrients.You will burn lots of calories through your
triathlon training. However you need to take some food on board to give you chaussures puma energy
for the session. Taking on carbohydrates in the form of a sports drink is just
as good, and also allows you to rehydrate.If you don't replace your carbohydrate stores after
a long training session (anything longer than 45mins to 1 hour) then you will struggle
to recover and adapt to the session, and you will have less energy for your
next training session.Therefore there is little evidence to suggest trying to work a high protein
diet into your triathlon training nutrition plan, or taking protein supplements.Generally speaking, if you have
a well balanced diet you are likely to be eating enough protein. These will all
vary in their content, so make sure you read the label. Most will also contain
electrolytes (salts) to replace those lost in sweat.During a training session you should use a
sports drink that contains 6 - 8% carbohydrate as this is the most easily digestible
concentration and also allows good uptake of fluid. They also tend to provide very large
amounts of protein and little in the way of other nutrients. A low fat breakfast
containing carbohydrate and protein is ideal. The right recovery nutrition means you're ready for your
next training session.There is no magic triathlon training diet. This will help you rehydrate after
your night's sleep. Things you can take with you to easily eat in action include:Sports/energy
barsEnergy gelsJelly sweetsDried fruitSports drinksSweet biscuitsSports DrinksSports drinks play a big part in triathlon training
nutrition. You need to keep topping up on carbohydrates so that you don't run out
of energy. So:Try to have a glass of water or fruit juice when you first
wake up. You should aim to eat a varied diet focusing on nutrient-rich foods, and
adjust how much you eat to match your daily training load.Why Is It Important To
Eat Well?Taking on board the right amount of the right nutrients at the right time
is vital in order to:Fuel training sessions and racesAllow adaptation and recovery from trainingReduce fatigue
and muscle damageReduce risk of illnessMaintain a healthy body weightIn short, eating well allows good
recovery and therefore consistent training and optimal performance.Having a well thought-through plan for your triathlon
training nutrition is a good idea. Eating regular small snacks in recovery seems to be
more beneficial than eating one meal high in carbohydrates.If you don't feel hungry after a
training session, don't worry. The concentration of carbohydrates will vary, making them more useful in
certain situations than others. A lower concentration would be ideal for a hot day when
your session isn't too long or demanding (shorter than an hour in duration). They are
an ideal way of getting some fuel in the tank and also keeping you hydrated
during a training session.You will be able to find a wide variety of commercial sports/energy
drinks. Nutritional strategies to replace these will very depending on whether you want to maintain
a stable weight, or reduce your body fat levels. The difference between nutrition for you
as a triathlete and someone who is a couch potato is you need to ensure
you get enough of the right nutrients at the right time. Knowing your daily calorie
needs can be useful, particularly if you are trying to lose weight or are struggling
to maintain a healthy weight due to the volume of training you are undertaking.It is
possible to have your metabolic rate measured in a lab, and a physiology assessment can
also give you an idea of how much carbohydrate and fat you use for a
given exercise intensity. It is the key to consistent training. 1.0 - 2.0g/kg body mass
per day is the generally recommended amount.Many protein supplements are very expensive. If you are
doing early morning sessions, there will be the temptation to get those extra few minutes
in bed and miss breakfast. My husband is a triathlon coach for the British Olympic
programme and together we have developed this website: http://www.intelligent-triathlon-training.com/Visit it for lots of practical information
and advice about all aspects of triathlon training, nutrition, triathlon gear, injury prevention and recovery..

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