5 Nutrition Rules for Triathletes


Physically and mentally training for a triathlon are primary components of training. While those two things are at the forefront of triathlon training, there are other factors that can improve your training as well. Maintaining a nutritional diet throughout your triathlon training can play a huge role in your triathlon success. While drastically changing your diet can be overwhelming, there are everyday changes you can make that will add up to a better diet. A better diet means a healthier and stronger body and mind for race day.

Take a look at these 5 everyday nutritional rules for triathletes that will greatly benefit your diet:

1. Hydrate

Drinking enough water is incredibly important during triathlon training. While you should always be drinking water and staying hydrated on a daily basis, you should up your intake on training days. Hydrate before training, during, and make sure to stay hydrated after. Inadequate hydration can negatively affect your workout effort.

2. Pack in Your Fruits and Veggies

Fruits and vegetables play a huge role when it comes to nutrient intake. By consuming 2-3 fruits and 4-6 vegetables per day, you’re providing your body the healthy nutrients it needs to push harder during triathlon training.

3. Eat Your Carbs

Whether you’re training for your first race or you’re a veteran triathlete, “carb loading” is a common term you will hear when it comes to athlete diets. Eating carbs before training and competing will give you a boost in glycogen stored in your muscles, which will enable you to work out for longer periods of time.

4. Snack Healthier

Instead of reaching for the bag of potato chips when you’re craving a snack, grab a handful of raw almonds. Snacks can play a huge role in our everyday diet so it’s super beneficial to try to make better snack options that make you feel better and perform better.

5. Choose Healthy Fats

Most people will agree – foods with fats always seem to taste better. While it’s not healthy to consume a high-fat diet during triathlon training, adding healthy fats to your diet can be beneficial. Healthy fats include nuts, seeds, avocados, fish and olive oil.

While maintaining a perfect diet while triathlon training is ideal, it’s not necessary and certainly not easy to achieve. Stick to the 10% rule. Allow 90% of your diet to fuel your training with the best possible diet options. Follow the rules listed above 90% of the time. Feel free to self-indulge 10% of your diet. Have your glass of wine. Treat yourself to your favorite chocolate bar.

A huge tool for diet success is keeping a food journal. A food journal will help you keep track of your daily intake and allow you to prep and plan nutritional meals. A healthy and nutritional diet should go hand-in-hand with triathlon training. You’ll be more prepared for race day and your body will thank you.

Need more tips for planning the ideal triathlete diet? Contact me today for all of your triathlon training needs!

Train Right, Tri Right!

Coach MJ


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