carbohydrates and fats , proteins will be wasted to meet the high-energy requirements of endurance athletes instead of used for repair and synthesis In some specific instances, research supports increased protein intake i.

During the two first weeks of training after a break or for beginners to promote muscle synthesis and repair. To optimize recovery in case of suboptimal carbohydrate intake: 20 g of protein can increase glycogen synthesis 3. This strategy is also useful when two training sessions are planned in a row.

For athletes with a low body weight mostly women , as low energy intakes can impact the effectiveness of protein metabolism. Amino acid supplements may increase post-endurance exercise protein synthesis 23 but whether this strategy surpasses regular food intake has not been demonstrated.

During the recovery phase, protein intake before sleep increases muscle protein synthesis after resistance exercise However, this strategy shows inconclusive results in the context of endurance training 16 , Race duration rather than the amount of consumed carbohydrates seemed to be involved, as well as a history of gastrointestinal symptoms.

As dehydration also promotes gastrointestinal distress, training the gut is an important part of the preparation in triathlon In his review on this topic, Jeukendrup proposes several methods, including training with large volumes of fluid, training immediately after a meal or simulate the race with a race nutrition plan Other strategies may be found elsewhere 10 , 19 , but as evidence is scarce it is advised to test various strategies during training.

Micronutrients, Supplements and Ergogenic Aids. Numerous supplements in various forms are marketed towards athletes, amateur and elite alike, but valid results supporting their claims are scarce for a review, see 4 , Supplements of vitamins and minerals are only necessary when food intake is insufficient, such as vitamin B12 among vegan athletes Particular attention should be given to iron and vitamin D.

Iron deficiencies are common in menstruating female athletes and distance runners through gastrointestinal blood loss due to repetitive gut micro-ischemia, heavy sweating and increased destruction of red blood cells in the feet due to the mechanical force during a foot strike.

Moreover, recent data show that the inflammatory response during intensive sport triggers hepcidin i. the principal regulator of iron homeostasis bursts, causing blockage of iron metabolism Vitamin D status can be low in triathletes using sunscreen, and during the winter months for those living above a latitude of 35°N 54 and a supplementation of to IU per day might be necessary.

Micronutrients, amino acids etc. that are added into sports food and drinks have yet no demonstrated effect on endurance performance. The intake of supplements is associated with a slight risk of contamination with banned substances under anti-doping regulations, and some labels such as WALL-Protect ensure the conformity of the product with anti-doping rules.

The specific format of the race necessitates careful planning of food and fluid consumption. Indeed, most of the intake takes place on the bicycle, which has a longer duration but also offers the opportunity to chew and drink properly while in a seated position During the run leg of the race, the athlete faces three challenges: the change in position from seated to standing, entering the last stage of the race with preserved energy stores, and the vertical oscillations that can affect digestive tolerance.

Over this last bout there are also less opportunities for food intake as compared to the bike leg. It is of utmost importance that the athlete fuels and hydrates properly during the bike leg, because entering the run in a depleted nutritional state will most likely force the athlete to slow down in order to finish the race.

During prolonged exercise, it is widely accepted that ATP production typically relies on the oxidation of both carbohydrates and fats, with lower intensities and longer durations increasing the proportion of fat oxidized In this context, it has been hypothesized that fat intake during exercise might increase performance and spare endogenous glycogen stores during an endurance race.

As of today, there is no evidence that a high fat feeding strategy in a race context might improve performance. On the other hand, a systematic review showed improved performance when carbohydrates vs placebo were provided during exercise in 50 out of 61 studies Not one single study showed a detrimental effect of carbohydrate intake on performance.

However, a high intake of carbohydrates especially in the form of hyperosmolar solutions are among the main causes of gastrointestinal distress in long distance sports 48 and an adequate compromise between fuel and tolerance has to be found.

Pre-Race and Race Feeding Strategies. Starting a long-distance event with elevated muscle glycogen levels is known to improve performance These studies have included men exclusively, but there is evidence that women are able to store muscle glycogen as effectively To reach these high levels, intake should be split in small and frequent portions of familiar, low-fat and low-fiber food items.

The storage of each gram of glycogen requires three grams of water, so sufficient hydration is warranted, and the athletes should be aware that their weight gain is a sign of efficient carbo-loading. e glucose-fructose blends 21 , 41 , These recommendations are also valid for women 49 , Moreover, timing of glucose intake appears to be important, as muscle glycogen stores may be spared when ingesting carbohydrate from the very beginning of exercise.

Practically, this means that the athlete should calculate the amount of carbohydrates per portion of their usual sports foods and drinks, and prepare the right amount to carry with them either on the bike or during the run. Are Proteins of Any Use during a Long-Distance Triathlon? Protein oxidation may probably occur during a race such as a half or full ironman triathlon.

To date, since there is no strong evidence that competing in an ultra-endurance event depletes the body protein stores, nor that protein ingestion during exercise improves performance. Hydration: Walking a Tightrope.

These personalized recommendations can be viewed as a result of several dramatic cases of fluid overload and hyponatremia in long-lasting events 18 , Exercise associated hyponatremia can occur either because of excessive fluid intake mostly among slower participants, and those who gain weight during the race , or inadequate sodium replacement among people with high sodium containing sweat losses Thus, the presence of sodium in drinks and foods optimizes the absorption of carbohydrates.

Since most of the commercially available drinks and foods contain sodium, it is not essential to further add sodium to the race diet for most athletes. On the other hand, dehydration has deleterious consequences as well, from poor performance to severe heat stroke, especially when exercising in a hot environment where fluid losses can triple compared to normal weather This is a difficult task during a triathlon, where sweat losses are hard to gauge.

It is advised that individuals assess their usual sweat losses by weighing before and after training sessions mimicking race conditions, taking into account the amount of fluids consumed as well as urine evacuation.

Practically, drinking according to thirst can be sufficient when the event takes place in an environment up to 21°C. Whereas fluid losses may be difficult to compensate for in high level athletes due to elevated sweat rates, slower athletes are at risk of overhydration and hyponatremia.

Also, one has to bear in mind that fluid absorption is not instantaneous, especially as the presence of food delays gastric emptying. As it is the case for carbohydrates, fluid intake should be trained and tested prior to race day for tolerance and to prevent hyper- or hypo-hydration during the race.

Long distance triathletes devote a large amount of time and money to be able to participate in half and full ironman events. They should also pay specific attention to their nutrition and hydration, during training as well as racing, in order to perform to their best potential.

Conflict of Interest The authors have no conflict of interest. Home Archive Archive Issue 10 Nutrition for Long-Distance Triathletes: Facts and Myths. DOI: accepted: September published online: October Kruseman M, Lecoultre V, Gremeaux V.

Nutrition for long-distance triathletes: facts and myths. Dtsch Z Sportmed. Kruseman M 1,2 , Lecoultre V 3 , Gremeaux V 2,4. Nutrition for Long-Distance Triathletes: Facts and Myths Ernährung für Langstrecken-Triathleten: Fakten und Mythen. Key Words: Endurance Sports, Body Weight, Carbohydrates, Fats, Hydration.

More often than not, athletes are more than physically prepared and moderately prepared mentally but what is lacking is the nutrition knowledge to take you to that next level of performance. Enter… Nutrition Periodization.

Easy to say, hard to do, until now! This article will assist you in setting up a nutrition periodization plan that you can individualize to your specific needs and training and racing goals. What good does it do you to periodize your eating just as you would your physical training? Improper eating during hard training can lead to lower glycogen stores, which could lead to lower quality training sessions and a low amount of vitamins, minerals and antioxidants, which could lead to a compromised immune system.

Case in point! The bottom line is that it would be to your benefit to pay attention to what and how much you eat throughout the year in order to stay healthy and train and race hard. Below are nutrition periodization principles that you can employ throughout the year to assist you in your health and performance related goals.

As always, nutrition is very individual and the following guidelines should be used as a template to build your personal nutrition plan.

Some of the listed suggestions in each cycle can be applied to other cycles but they are categorized under their most important cycle below. I cannot guarantee a PR with each race you do simply by following my nutrition periodization principles but I can guarantee better performance after you get a good handle on what works for you when it comes to nourishing your body.

Take the time to develop your personal nutrition plan and enjoy the health and performance rewards that will follow! Bob Seebohar is a Registered Dietitian specializing in sports nutrition for endurance athletes.

He is also an exercise physiologist and USA Triathlon Certified Level III Elite Coach. Bob has completed over endurance events including five Ironman races, the Boston Marathon, the Leadville mile mountain bike race and the Leadville mile trail run.

He was also a member of the US National Duathlon Team and competed in the World Championships in Ferrara, Italy. Bob provides sports nutrition consulting and coaching to all ages, types and abilities of endurance athletes.

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your email. Thursday, February 15, General Tri. Home Nutrition Definitive Triathlete Eating Guide for the Year. Definitive Triathlete Eating Guide for the Year. May 11, Nutrition Periodization Enter… Nutrition Periodization. Base or Preparatory Stage: What do to Eat a minimum of servings of fruit and vegetables per day to ensure you have an adequate intake of vitamins and minerals.

Choose high fiber foods. Some fiber promotes regularity while others help to lower cholesterol levels. While regularity may not seem beneficial during this cycle, think about the consequences. Constipation can cause severe bowel distress and can lead to stomachaches, which may lead to decreased training sessions because of feeling ill.

Try new foods and experiment with the foods you usually eat Experiment with different energy bars, gels and sports drinks during this stage in order to choose the products that work well for your body in the upcoming stages. Along with the above suggestion, try to find out what nutritional products will be used at the races you will be competing in in the upcoming season and try those.

Chances are you probably will not need to use them if it is a sprint or Olympic distance but you will undoubtedly need them in half and full Ironman distances. What not to do Forget about the environment.

If it is cold where you live while in this cycle, it is still necessary to drink at least 12 cups of fluid per day more depending on the volume of training. Get in the rut of eating the same thing everyday.

How many different breakfasts do you eat each week? Try to rotate through different foods and menus in order to get more variety in your eating plan.

Intensity or Build What do to Stick with the energy bars, gels and sports drinks that worked well for you in your base cycle Eat often, snacking is beneficial in this cycle. Get a good handle on what nutritional products bars, gels, drinks work for you and stick with them for the rest of your season.

Think about salt tablets. Depending on the race environmental conditions and the distance, these could be of benefit. Try them during your long bricks to see how your body handles them. What not to do Skimp on the calories. You are more than likely increasing volume and intensity of your physical training and your nutritional intake must be adequate enough to support this training.

Fruit juice is a great choice since there is no fiber but you still get some vitamins and minerals. Drink a minimum of glasses of non-caffeinated fluid per day. Add extra salt to your diet if you are training for a full Ironman distance.

Begin about two weeks out and be generous with the shaker. For a healthy athlete, it would be easy and prudent to add about one teaspoon of extra salt per day to your diet. This is considering you do not have pre-existing health conditions that could be affected by an increased sodium intake.

What not to do Try anything new. Form a new eating routine. Stick with what has worked for you in the past two cycles.

Race Day What do to Stick with the energy bars, gels and sports drinks that have worked for you during training Develop a pre-race eating routine with specific foods and beverages and specific timing of foods then stick with it the entire season.

Carbo-load two nights before a race. Continually snack on high carbohydrate foods the day before a race. Try to eat every couple of hours but do not force yourself to eat if you are simply not hungry.

Eat breakfast. Even if it is small, you need the calories. Chances are you have been in an overnight fast for hours and your energy stores will be low.

What not to do Try anything new, especially on race day. Carbo-load the night before a race. It takes hours to fully digest a meal from entry to exit depending on the amount of food eaten. Drink too much water. A condition termed hyponatremia low sodium can develop as a result of consuming too much water and it displaces extracellular sodium.

This is why drinking a sports drink is of benefit. Split your fluid intake by drinking half water and half sports drink.

Active Recovery or Transition What do to Put the energy bars, gels and sports drinks in the back of the cupboard for a while to give your body a break from the race season. Re-introduce whole foods from all of the food groups. Chances are you have had your fill of bars, gels, and powders so choose the vitamin and mineral rich foods instead.

Go out with friend and family members and try new restaurants. As humans, we often get into the same rut of going to the same restaurants and eating the same foods. Be adventurous!

Pale yellow is the goal. The ratio of carbohydrates to protein is open to debate, but a ratio of carbs to 1 of protein is the accepted norm. Those carbs not only begin refilling glycogen levels, but also help to transport protein into the muscles to begin the repair process.

A good-quality recovery drink , or chocolate milkshake, hits these percentages. In macronutrient terms, this means carb intake dropping to g per kg, again focusing on greater amounts of fruit and veg replacing carbs like pasta and rice.

Protein hits the 1. Fat is around 0. Sports products should return to the cupboard, and alcohol intake, while inevitably rising to celebrate the race season, should remain moderate.

For most athletes, the transition phase will see them through to the off-season. If still racing throughout winter e. duathlons , head back to the build phase. That means reintroducing the wholefoods that you reduced during the competition period because of their high fibre content. Return your energy products to the larder and cut the amount of carbohydrate snacks from your feeding routine.

Training is down; calorie requirements should reflect this. Just remember that it takes the brain around 20 minutes to realise that your stomach is full. Over to Seebohar:. Want more expert nutrition advice to help you smash every race?

Then take a look at our nutrition section. James Witts. What is periodised nutrition? What's the perfect body composition for triathletes? What is base fitness? Take a caffeine hit Lower glycogen levels and lower intensity also guide your body to becoming a more proficient fat-burning machine, heightened by integrating fasted sessions, where you enter the workout in a glycogen-depleted state.

What are the benefits of fasted training? Chances are you probably will not need to use them if it is a sprint or Olympic distance but you will undoubtedly need them in half and full Ironman distances. What not to do Forget about the environment.

If it is cold where you live while in this cycle, it is still necessary to drink at least 12 cups of fluid per day more depending on the volume of training. Get in the rut of eating the same thing everyday.

How many different breakfasts do you eat each week? Try to rotate through different foods and menus in order to get more variety in your eating plan. Intensity or Build What do to Stick with the energy bars, gels and sports drinks that worked well for you in your base cycle Eat often, snacking is beneficial in this cycle.

Get a good handle on what nutritional products bars, gels, drinks work for you and stick with them for the rest of your season. Think about salt tablets. Depending on the race environmental conditions and the distance, these could be of benefit. Try them during your long bricks to see how your body handles them.

What not to do Skimp on the calories. You are more than likely increasing volume and intensity of your physical training and your nutritional intake must be adequate enough to support this training. Fruit juice is a great choice since there is no fiber but you still get some vitamins and minerals.

Drink a minimum of glasses of non-caffeinated fluid per day. Add extra salt to your diet if you are training for a full Ironman distance.

Begin about two weeks out and be generous with the shaker. For a healthy athlete, it would be easy and prudent to add about one teaspoon of extra salt per day to your diet.

This is considering you do not have pre-existing health conditions that could be affected by an increased sodium intake. What not to do Try anything new. Form a new eating routine.

Stick with what has worked for you in the past two cycles. Race Day What do to Stick with the energy bars, gels and sports drinks that have worked for you during training Develop a pre-race eating routine with specific foods and beverages and specific timing of foods then stick with it the entire season.

Carbo-load two nights before a race. Continually snack on high carbohydrate foods the day before a race. Try to eat every couple of hours but do not force yourself to eat if you are simply not hungry. Eat breakfast.

Even if it is small, you need the calories. Chances are you have been in an overnight fast for hours and your energy stores will be low.

What not to do Try anything new, especially on race day. Carbo-load the night before a race. It takes hours to fully digest a meal from entry to exit depending on the amount of food eaten. Drink too much water. A condition termed hyponatremia low sodium can develop as a result of consuming too much water and it displaces extracellular sodium.

This is why drinking a sports drink is of benefit. Split your fluid intake by drinking half water and half sports drink. Active Recovery or Transition What do to Put the energy bars, gels and sports drinks in the back of the cupboard for a while to give your body a break from the race season.

Re-introduce whole foods from all of the food groups. Chances are you have had your fill of bars, gels, and powders so choose the vitamin and mineral rich foods instead.

Go out with friend and family members and try new restaurants. As humans, we often get into the same rut of going to the same restaurants and eating the same foods.

Be adventurous! What not to do Overeat Forget about the environment. If this cycle falls in the winter where there is not much sunshine, it is common to eat more comfort foods, which can be very high in calories and tend to increase body weight and body fat.

There are some nutrition principles that apply year-round: What do to Choose foods rich in beta-carotene, vitamin C, vitamin E and zinc to improve immune function. Current research studies are lending support that these vitamins and minerals may be of benefit to improve immune function although the final verdict is not out yet.

Choose more polyunsaturated fish and monounsaturated nuts, some oils, avocados fats rather than saturated fats high-fat meats, butter, lard, some oils, processed foods such as cookies and chips. Consume a high-glycemic index carbohydrate source combined with a lean protein within the first 15 minutes after training or a race.

Examples are a sports drink with a cup of yogurt, watermelon and chocolate milk, a lean meat sandwich minus the mayo. There are also commercially available products that give the same effect. Some promising research has shown that a ratio of carbohydrates to protein is beneficial for enhancing glycogen storage and quicker recovery.

Keep a written day food diary when you feel that your eating habits are lacking or that you are losing control. Often times it simply takes seeing what, when and how much you eat to realize that something may be a little off and could be easily remedied.

Seek a registered dietitian who specializes in sports nutrition for endurance athletes when you feel that you need a more comprehensive eating plan or you seek more knowledge about nutrition. Listen to your body. If it craves something, chances are that it needs the nutrients in that food there are exceptions of course, such as copious amounts of chocolate!

Plyometrics, an explosive form of weight training, should not yet be introduced, as this method of training does increase risk of injury. Most workouts should include sets of reps, with a heaver weight than used in the off-season, and the goal of completing weight training sessions each week. Nutrition Periodization: This is traditionally the time of the season when you should be laying down the groundwork of aerobic conditioning again, there are exceptions to this model, and the information in this article can be modified accordingly.

Aside from weight training, not a significant amount of speed and force work is taking place during base training, so since there is decreased muscle damage and repair demand, protein needs are slightly lower. Compared to the off-season, however, the amount of fat should also be lowered as carbohydrate energy needs are increasing.

Weight Training Periodization: The build period of a triathlon training season typically increases in both the intensity and the volume of swimming, cycling and running. While it may seem logical to simultaneously increase intensity and volume of weight training, this can detract from triathlon sessions and increase risk of overtraining.

Instead, like base training, weight training frequency should be maintained at sessions each week, but with the flexibility to lift as infrequently as once per week. Most workouts should include sets of reps, with a heavier weight than used in base training, and should also begin to include a plyometric, explosive component — either performed separately or at the same time as the weight training session.

As a result, fat needs will decrease, muscle recovery and protein needs will increase, and total caloric and carbohydrate needs will peak during the build phase. Weight Training Periodization: While strength and increased recruitment of muscle motor units can be built and maintained during off-season, build and base weight training periods, the goal during the peak and taper period prior to a race is simply to maintain neuromuscular coordination and peak power.

During this period, when weight training sessions are performed properly, there should be little to no soreness or muscle failure, but a high amount of muscle fiber stimulation. All exercises should be performed explosively, with a lighter weight than used in previous periods.