If you do want to fuel during a run workout, the best options are typically fluids electrolyte drinks or energy drinks or energy chews or gels.

Keeping your blood sugar up and minimizing any digestion issues is usually the top priority. RELATED: How Much Salt Do You Need for Training and Racing? Any good triathlon training diet will always feature plentiful protein and carbs, not just to help you fuel, but equally as importantly, to help you refuel.

The recovery process can really only get under way when you are giving your body the nutrients it needs to adapt, rebuild, repair, and prepare for whatever you have lined up next.

Consuming grams of protein in the minutes after finishing your workout particularly long or harder workouts can help your body to repair faster, stimulating protein synthesis in the muscles. Good examples of high-protein refueling foods might include: eggs, yogurt, kefir, cottage cheese, and protein shakes.

RELATED: Ask Stacy: Which is Better, Whey or Plant Protein? Of course, you need more than just protein: Carbs are important for refueling too and will help replenish glycogen stores.

Good examples of post-exercise carbs can include sweet potatoes, quinoa or any grains , fruit and veggies. Pairing proteins with carbs post-exercise is ideal and some athletes prefer to take on a lighter, high-protein snack within their refueling window and then eat a more substantial carb and protein meal within 90 minutes of finishing their workout.

This article on How to Eat for Recovery gives a lot of tips on how to eat to prevent illness, recover from illness, prevent injury, and recovery from injury. Ensuring you eat enough, especially after training, can go a long way to keeping you fit, well, and healthy.

It is far too easy for triathletes to prioritize weight goals or body composition targets at the expense of adequate fueling and refueling. This can lead to the Relative Energy Deficit in Sports RED-S , which can diminish performance, affect immunity along with menstrual function for women and bone health, and be tied to overtraining syndrome since the body cannot recover.

It can also lead to longer-term health problems. An important part of the triathlon training diet is figuring out in training what works for you, so come race day and race eve you can tuck into your pre-race meal knowing it will deliver you all the calories and goodness you need without any risk of upset stomachs or worse!

Many triathletes tend to stick with one tried-and-true pre-race meal the night before they race, which is often something simple such as a sweet potato or rice with a simple protein. Others swear by pizza or steak—so it really is as unique as you are. RELATED: The Expert-Curated, Triathlete-Approved Race Week Menu.

On race morning assuming you are racing early in the morning, as is typically the case with triathlon your pre-event meal should ideally be consumed 1. A small breakfast such as toast, instant oatmeal, or a smoothie is ideal.

A small carbohydrate-rich snack e. For longer races breakfast—you are looking to top up glycogen stores, prevent hunger, and have some reserves to start the race.

You can do this in the same 1. Stacy Sims often recommend toast with jam and instant oatmeal mixed with milk or a milk alternative as a liquid meal.

Given that most athletes have pre-race nerves , the easier your meal is to consume and digest the better chance you stand of getting it down.

The only exception to this advice is for fat-adapted ketogenic athletes. Proper recovery nutrition is a key part of the triathlete diet.

Keep in mind that not every workout needs a large recovery meal. Sometimes recreational athletes make the mistake of eating big recovery meals after every workout, which can contribute to excess calories and weight gain.

Instead, focus on recovery meals and snacks after:. In those three situations, take in carbohydrates along with some protein within 30 to 60 minutes of completing your workout. You can wait up to two hours for maximum results, but it's ideal to consume carbohydrates and protein ASAP after you finish your workout.

Just how much carbohydrate depends on your body weight. Aim for 1. This may seem like a lot, but it can easily be built into a filling post-workout meal. Along with that carbohydrate, most people should include 15 to 25 grams of protein.

Masters-age athletes may experience slower recovery rates compared to younger athletes, possibly due to issues with protein remodeling in the muscles after exercise. Because of this, some researchers have suggested that older athletes take in a bit more protein after exercise perhaps around 25 to 30 grams.

Remember, for shorter sessions you don't have to worry about these amounts. You can maximize recovery after short workouts with a small carbohydrate and protein snack—for example, a glass of chocolate milk or Greek yogurt with fruit.

Your training schedule, body type, genetic makeup, and food preferences are unique to you. Following the basic tenets of healthy eating for athletes, though—like consuming lots of nutrient-dense whole foods and focusing on good pre-exercise and recovery meals—will have you crossing the finish line like a champ.

Department of Agriculture. Dietary Guidelines for Americans December Kerksick, C. et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr 14, 33 Jäger, R.

International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14, 20 Vitale K, Getzin A. Nutrition and supplement update for the endurance athlete: Review and recommendations.

Mountjoy M, Sundgot-Borgen J, Burke L, et al. The IOC consensus statement: beyond the female athlete triad--relative energy deficiency in sport RED-S. Br J Sports Med. Zinn C, Wood M, Williden M, Chatterton S, Maunder E.

Ketogenic diet benefits body composition and well-being but not performance in a pilot case study of New Zealand endurance athletes. J Int Soc Sports Nutr. Burke LM, Ross ML, Garvican-Lewis LA, et al.

Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers. J Physiol. Urbain P, Strom L, Morawski L, Wehrle A, Deibert P, Bertz H. Impact of a 6-week non-energy-restricted ketogenic diet on physical fitness, body composition and biochemical parameters in healthy adults.

Nutr Metab Lond. Getzin AR, Milner C, Harkins M. Fueling the triathlete: Evidence-based practical advice for athletes of all levels. Curr Sports Med Rep. Burdon CA, Spronk I, Cheng HL, O'Connor HT. Effect of glycemic index of a pre-exercise meal on endurance exercise performance: A systematic review and meta-analysis.

Sports Med. Seal AD, Anastasiou CA, Skenderi KP, et al. Incidence of hyponatremia during a continuous km ultramarathon running race. Front Nutr. Doering TM, Reaburn PR, Phillips SM, Jenkins DG.

Postexercise dietary protein strategies to maximize skeletal muscle repair and remodeling in masters endurance athletes: A review. Int J Sport Nutr Exerc Metab. By Chrissy Carroll, RD, MPH Chrissy Carroll is a registered dietitian and USAT Level I Triathlon Coach, and the author of "Eat to Peak: Sports Nutrition for Runners and Triathletes.

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Develop and improve services. Triathletes in search of a consistent, healthy energy source for training that also sits well in the stomach are drawn to UCAN products because they have steady-release carbs for long-lasting energy.

UCAN energy foods are powered by LIVSTEADY, a patented, low glycemic carbohydrate derived from non-GMO starch that delivers energy in a different manner compared to sugar-based fuel sources. LIVSTEADY is completely revolutionizing how athletes, coaches, and dietitians think about fueling the body.

Dialing in your triathlon nutrition plan is vital for success. You must have a strong foundation in cycling, swimming, running, and nutrition to have great races. We have compiled our best advice, with tips from top athletes and experts in the sport, to help you find a good system to fuel your training and races.

During Workout: Every athlete burns a different amount of calories due to their size and energy output during a workout. The goal is to fuel in a way that keeps your blood sugar stable, the key to feeling steady energy during exercise.

When working with athletes I recommend starting on the low to moderate side just to be careful, and then increasing or decreasing calorie intake based on your performance. Traditional sports nutrition with simple sugars dextrose, fructose, sucrose or other fast-carbs like maltodextrin require frequent feedings in order to sustain blood sugar.

Recreational triathletes fueling with UCAN typically use between calories per hour to fuel a long effort, while elite athletes training at a higher intensity tend to use more. Here are some tips on fueling with UCAN during a workout:. For athletes with body composition goals, a recovery drink with steady-release carbs instead of sugar will keep the body in fat-burning mode for longer post workout.

Hydrate has 5 of the major electrolytes vital to athletic performance and replaces the electrolytes triathletes often lose through sweat, which is the best way to optimize dehydration recovery.

During training, consume 1 serving every hours based on your individual sweat rate and hydration needs. Mix Hydrate in with your Energy Powder to give your fuel an electrolyte boost.

There are many different lengths of triathlons, from sprint to Olympic to a full Ironman distance, so your fueling needs will vary depending on how long you are exerting yourself. For longer distances, you should prepare to bring plenty of fuel with you on the bike and run.

In Australia, the competition season generally starts in late October and continues through until April. This factsheet will focus on the longer distance triathlons of Half-Ironman distance 1.

Triathlon is a sport that sees professional athletes racing alongside age-group competitors of all fitness levels. The type of training undertaken by the triathlete for a race is heavily dependent on the level of experience of the athlete, their training phase and the length of the event.

Due to being a multi modality sport, training load is often high due to needing to balance training for three sports into the weekly schedule — with many days comprising of sessions. Brick sessions refer to sessions that include two or more legs of triathlon — e.

a cycle session followed by a run. An individual athlete may choose to have a longer rest here, or use this time to build a training base to assist them with aerobic capacity as the racing season approaches.

There will often be a longer active recovery phase following a race in long-course triathlon. The training diet for a long course triathlete needs to be varied and periodised to the training needs for that day, week or phase in their program. As many triathletes train more than five days per week—often multiple times per day—food should be prioritised to promote recovery, daily energy levels, and optimise training adaptations.

During the off-season, food can be adjusted to reduce reliance on sports foods and carbohydrate intake moderated to reflect the lower training load. Protein should continue to be prioritised to assist in meeting daily requirements, maintaining lean mass and optimising muscle repair following training.

The off-season is the ideal time to focus on optimal body composition for the upcoming race-season with the support of an Accredited Sports Dietitian for individualised advice.

During the competition season, the training diet should be adapted to reflect the higher training load and need for high quality training with increased speed and power. Carbohydrate intake needs to be sufficient to balance daily fuel needs, but still periodised to match the training demands of the day.

Protein should be prioritised around training sessions to assist in optimal muscle regeneration, immune function and recovery. Choosing foods with healthy fats will also help boost recovery and help meet energy requirements. Despite the need for a higher energy, it is important to still include a variety of fruits and vegetables to ensure adequate intakes of antioxidants, vitamins and minerals are achieved.

Fluid requirements vary between individuals depending on sweat rate and sweat composition, weather conditions and ability to tolerate fluid while training and competing. Athletes should start races well hydrated and continue to optimise hydration throughout the race. Obviously this presents a challenge in the swim leg, but can to be maximised on the bike leg.

As the intensity of racing is lower compared to shorter distance races, more fluid can usually be consumed and tolerated. Dehydration, both in daily training and racing, can lead to fatigue, loss of concentration and impaired performance due to loss of power and intensity. Due to the length of training sessions and races, a combination of water and sports drinks is common.

Effective carbohydrate loading can be achieved within days prior combined with reduced training load. This loading should not be achieved through simply eating more food, but rather targeted intake of more carbohydrate rich foods or fluids.

The Challenges of Fueling for Triathlon It is no secret that finding a triathlon nutrition plan that is right for you can be a challenge. Bob Seebohar, sports dietitian at eNRG Performance and former U.

Olympic Team dietitian, works with age-group and elite athletes. He says the top three reasons triathletes want to work with him are to: eliminate GI distress minimize energy swings improve body composition The traditional recommendations for triathlon fueling - loading your body with calories of sugar per hour - can be tough on the stomach and cause highs and lows in energy.

It also trains you to rely on carbohydrates for fuel instead of allowing you to tap into your nearly limitless reserves of body fat for energy. As a response to the challenges athletes were facing, Seebohar developed a nutrition strategy called Metabolic Efficiency Training that teaches endurance athletes to be less reliant on sugar and strategically time their carbohydrate intake to control blood sugar and become better at burning fat.

Before finding UCAN, I was always just trying to figure out what works. Many athletes are busy with work and have limited time to train.

UCAN products can be incorporated throughout all aspects of your training to keep your energy steady throughout your workout and beyond. This allows you to put in consistent work without any physical or mental disruptions. UCAN works best when you consume an entire serving over a short period of time and allow it to steadily release into your body.

The starch-based carbs in UCAN digest easily and can be mixed concentrated with just ounces water per serving; mix multiple servings in a single bottle and keep your hydration separate The Energy Powder will settle in your bike bottle over the course of several hours. Try using the metal ball from a Blender Bottle or something else to break up the powder in your bottle.

Shake before drinking each time and the powder will mix back up. Hydration and Electrolytes Water is not always enough to keep your body functioning properly during exercise, especially as we sweat in the warmer months.

The balance of electrolytes and water keeps you hydrated throughout your training and races. Sample Ironman Race Nutrition Plan There are many different lengths of triathlons, from sprint to Olympic to a full Ironman distance, so your fueling needs will vary depending on how long you are exerting yourself.

DURING: BIKE: Consume servings of Energy Powder beginning at 15 minutes on the bike and consume an additional serving or an Edge gel every minutes after that.

Try to time your final serving as close to the end of the bike as possible. Consume 1 serving of Hydrate every hours. You can mix it in with your Energy Powder or consume separately. RUN: Consume Edge every minutes during the run. Back to Blog. Related Blog Posts. Keira D'Amato's Running and Nutrition Tips.

Emily Sisson's Marathon Nutrition Plan Athletes Nutrition. Emma Bates and Keira D'Amato's Running and Nutrition Tips Exercise Nutrition.

Race nutrition requires a targeted and well-practised plan that maintains fuel and hydration goals over the duration of the specific event, according to the opportunities provided by the race and other challenges, such as a hot environment. iron or vitamin D or when sports foods provide a convenient source of nutrients when it is impractical to eat whole foods.

AB - Contemporary sports nutrition guidelines recommend that each athlete develop a personalised, periodised and practical approach to eating that allows him or her to train hard, recover and adapt optimally, stay free of illness and injury and compete at their best at peak races.

Nutrition Strategies for Triathlon. Burke, Gregory Roland Cox. Overview Fingerprint. Abstract Contemporary sports nutrition guidelines recommend that each athlete develop a personalised, periodised and practical approach to eating that allows him or her to train hard, recover and adapt optimally, stay free of illness and injury and compete at their best at peak races.

UN SDGs This output contributes to the following UN Sustainable Development Goals SDGs. Nutrition Strategies for Triathlon Submitted manuscript, KB Licence: Other. Fingerprint Dive into the research topics of 'Nutrition Strategies for Triathlon'. Together they form a unique fingerprint.

View full fingerprint. Cite this APA Author BIBTEX Harvard Standard RIS Vancouver Burke, L. Migliorini Ed. Advance online publication. Fat is important for nerve function, organ protection, and is a source of fatty acids. But if performance and achieving a new personal best time is vital, a high-fat low-carb diet can slow you down.

When training, the calories leftover from the carbohydrate and protein needs will be fat. Most triathletes will fare well using these recommended ranges. If your ranges are pretty different from these, adjust your diet to see if changing them better supports your training. Unfortunately, many triathletes find the scale moving in the opposite direction.

One of the most common reasons is an increased appetite. Have you ever felt ravenous a few hours after a long run?

Does your inner cookie monster make an appearance after your brick workout? Interestingly, most scientific research suggests that individual exercise bouts actually suppress hunger hormones rather than increase them.

Anecdotally, training hunger is a real concern among many athletes. On the flip side, some athletes fear weight gain and perpetually under-fuel themselves.

At a minimum, this can cause poor training adaptations. At worst, it can be dangerous for your health. Even more concerning, athletes who consistently under-fuel are at risk for a condition known as RED-S relative energy deficiency in sport.

This mismatch between dietary intake and energy expended can cause complications like menstrual dysfunction , poor immune health, weakened bones, loss of muscle mass, and other problems. However, it's achievable through a triathlete diet filled with lots of fruits, vegetables, whole grains, lean proteins, and healthy fats.

By filling up with nutrient-dense options, you can both satisfy your hunger and meet the demands of your training schedule. Curious what all of this looks like in an actual day's meals? Keep in mind that your specific calorie needs will vary based on your height, weight, gender, training regimen, and metabolism.

For competitive athletes with intense training regimens and for long course athletes, carbohydrate and calorie needs would increase. Many athletes follow, or are curious about, the ketogenic diet. The ketogenic diet flips traditional athlete macronutrient ratios.

Those on the keto diet eat very few carbohydrates, moderate protein, and high amounts of fat. The goal is to shift your body from using carbohydrates for fuel to using fat for fuel. In theory, this sounds ideal.

Your body has far more fat available for energy production, and if you can train it to use more of that fat, all the better for performance, right? Unfortunately, while the first part is true—you do shift towards using more fat for fuel —research has not shown improved performance.

One study found that a week ketogenic diet helped athletes lose weight and body fat, and they were able to better utilize fat as a fuel source. However, there was a statistically significant decrease of 2 minutes in time to exhaustion.

Other performance measures trended towards a negative effect as well, and athletes reported an inability to easily undertake high-intensity sprints. Another study on elite race walkers found that while a ketogenic diet increased fat oxidation, it also decreased exercise economy.

In other words, it became harder for athletes to perform at race-level intensity. Among average healthy adults not competitive athletes , research has shown that a ketogenic diet led to similar performance reductions.

So is a ketogenic diet worth exploring? Keep in mind that no matter what style of eating plan you follow, you want it to be something you can stick with for the long term.

Eating before a long workout not only satisfies your stomach and prevents hunger, but it also tops off your energy stores.

Try eating a pre-workout meal that fits the following criteria:. These options meet the high-carb, moderate protein, low-fat, low-fiber criteria:. Some researchers believe that a meal with low glycemic index carbohydrates—carbs that raise the blood sugar level more slowly—is optimal.

However, review studies on this topic are inconclusive. It appears the most important aspect of the pre-exercise meal is simply to include carbs, not necessarily the types of carbs you choose.

Also, do not make drastic changes from how you eat and train to when you eat on event day. You do want to consider selecting carbohydrates that match your own digestive tolerance, though. For example, many individuals are sensitive to the effects of fiber during exercise—the last thing you want is a mid-race rush to the porta-potty.

It's wise for many triathletes to avoid high-fiber fruits, vegetables, or whole grains prior to a big training session or race. In between your training sessions, you want to make sure you have adequate fueling, not just before your intense workout.

Twenty four to 48 hours before your mock-event day and event day, you may need to start fueling up. Eating too close to your session can cause gastrointestinal upset, while eating too far out can leave you lacking energy.

Of course, one to four hours before exercise is still a fairly large time range. How do you know what is best for you? Practicing is the best way to find out. Try different foods and timing during training to nail down exactly what works best for you, both in terms of gastrointestinal comfort and energy levels.

Eating about an hour before your long run? A bagel with a little cream cheese might be a perfect option for you.

Eating four hours beforehand? You might have a bigger meal, like a breakfast hash and a fruit smoothie. During exercise, your nutrition concerns should focus on carbohydrates, hydration, and electrolytes.

For exercise lasting less than an hour, drinking plain water works just fine. Though several electrolytes are lost in sweat, including magnesium, sodium is lost in the largest amounts. The rate at which you sweat and the sodium that is lost varies from athlete to athlete. Research has shown that high sodium losses in sweat can lead to slightly lower blood sodium levels.

This, combined with fluid overload, may increase the risk of hyponatremia—a dangerous drop in blood sodium levels. Instead of drinking water for long sessions, you can drink a commercial sports drink. You can also use fizzy electrolyte tabs that you add to water. Or, you can drink water and use a salt replacement product designed for athletes.

Your muscles are working hard, and keeping a steady stream of carbs flowing gives them the energy to continue to do so. Aim for 30 to 60 grams of carbohydrate for every hour of exercise. You will be consuming about 6 to 12 ounces of fluid ounces per hour. Fuel can come in many sources, but they should be rich in easily digestible carbohydrates.

You can choose options specifically manufactured for sport, or you can choose grocery store options that will also meet your needs. For example:. Either of these options would fuel you at that rate of 30 to 60 grams per hour.

The only exception to this advice is for fat-adapted ketogenic athletes. Proper recovery nutrition is a key part of the triathlete diet. Keep in mind that not every workout needs a large recovery meal.

Sometimes recreational athletes make the mistake of eating big recovery meals after every workout, which can contribute to excess calories and weight gain.

Instead, focus on recovery meals and snacks after:. In those three situations, take in carbohydrates along with some protein within 30 to 60 minutes of completing your workout. You can wait up to two hours for maximum results, but it's ideal to consume carbohydrates and protein ASAP after you finish your workout.

Just how much carbohydrate depends on your body weight. Aim for 1. This may seem like a lot, but it can easily be built into a filling post-workout meal. Along with that carbohydrate, most people should include 15 to 25 grams of protein.

Masters-age athletes may experience slower recovery rates compared to younger athletes, possibly due to issues with protein remodeling in the muscles after exercise.

Because of this, some researchers have suggested that older athletes take in a bit more protein after exercise perhaps around 25 to 30 grams. Remember, for shorter sessions you don't have to worry about these amounts.

You can maximize recovery after short workouts with a small carbohydrate and protein snack—for example, a glass of chocolate milk or Greek yogurt with fruit. Your training schedule, body type, genetic makeup, and food preferences are unique to you.

Following the basic tenets of healthy eating for athletes, though—like consuming lots of nutrient-dense whole foods and focusing on good pre-exercise and recovery meals—will have you crossing the finish line like a champ.

Department of Agriculture. Dietary Guidelines for Americans December Kerksick, C.

When recovering from a hard workout, aim to consume a ratio of carbohydrates to proteins. This ensures that glycogen stores are replenished while muscles are being repaired, helping athletes maintain higher levels of energy and optimal health. Supplementation may be useful when aiming to achieve specific nutrition goals or support a particular type of training.

Natural sources such as vitamins, minerals and herbs are always preferred, but sport supplements may be suitable depending on individual circumstances. Consuming meals balanced among carbohydrates, proteins, and healthy fats helps support energy production and ensure that your body receives all the nutrients it needs.

It's equally important to avoid overindulging in nutrient poor processed and packaged foods which can provide empty calories with no lasting nutritional benefits. Timing your meals correctly can help maximize your workout efficiency and performance; you should strive to meal about two to three hours prior to working out in order to give your body enough time to digest, and refuel within one hour after exercising with a combination of carbs and proteins to aid recovery.

Incorporating plenty of fruits and vegetables into your diet is an excellent way to get vital vitamins, minerals, and antioxidants necessary for good health. Similarly, selecting lean cuts of protein such as white-meat poultry, fish or legumes are beneficial in providing energy and fostering muscle recovery.

Monitoring calorie intake is important for staying healthy during training; cutting back on calories too drastically can actually hinder performance so seek professional advice if necessary. To shed excess body fat, combine proper nutrition with regular exercise training for the best results.

Open in App. Now you can listen to your microbooks on-the-go. Download the Oter App on your mobile device and continue making progress towards your goals, no matter where you are. Fuel During Races. Fueling during races is an important factor in achieving peak performance.

It is essential to understand how and when to fuel y The importance of proper nutrition and hydration for athletes cannot be overstated. Eating a balanced diet and drinking enough Preparing for a race can be an intimidating task, but it doesn't have to be.

With the right tips and techniques, anyone can be Maximizing race performance is all about understanding how to use training, diet, and recovery to reach your goals. It involves Regular meals throughout the day will ensure a good supply of nutrients to allow the body to recover and be ready to go again.

Carbohydrates and healthy fats are important sources of energy required by the body. It is also important to get regular good quality protein throughout the day to help your muscles recover and rebuild.

Including plenty of vegetables, berries and fruits in your diet will help ensure your intake of vitamins and minerals is sufficient. Good quality food intake will help to maximise your training gains.

Variety is important! Why not try out a new vegetable or fruit this week? Many athletes are proper foodies and taking the time to have some nice meals with family and friends between all your training and other commitments will be good for both body and soul.

The meals have been broken down into Breakfast, Lunch, Evening meals and Snacks, each of which will help you achieve — whatever your goals.

Eating well is all about having a regular consumption of nutritious food and drink. If you as a triathlete give your body the proper fuel, you will have more energy for training, work and education, friends, family and other everyday activities. Good breakfast alternatives are for example smoothies, porridge and yoghurt with cereal and berries.

Time for some food again! A delicious omelette, chicken salad or salmon wrap are good alternatives for lunch. Remember to include some fruit and vegetables. For many athletes, an evening meal is one of the most important meals as it gives an excellent opportunity to fuel whilst spending some quality time with friends and family.

Your evening meal can be varied endlessly — why not try homemade pasta Bolognese served with salad and bread rolls? The favourite word of many athletes. Fruit, nuts, yoghurt and energy bars are good alternatives.

All nutrition information is a guide and will vary depending on source and brands.