Managing Your Triathlon Nutrition Plan As Race Day Approaches

Having a customized triathlon diet throughout your training is essential to your performance. This is especially true when you get closer to the day of the race. It could mean the difference between a triumphant stand on the podium and a visit to the emergency room. For each individual triathlete, a nutrition plan

Triathlon Nutrition Plan

Triathlon Nutrition Plan

becomes personalized. What may work for one person may not work for another. But there are some general guidelines that will provide each with a starting point on their diet.

Electrolytes and Hydration in the Triathlete Diet

Two of the most important elements of any triathlon diet are maintaining a proper level of electrolytes and hydration. Participation in extreme sports such as the triathlon can make you burn through more of essential minerals and water than most non-triathletes can imagine. Most people think that electrolyte and hydration maintenance are only necessary during and directly after the event. This thinking can be disastrous.

Granted, these are the most important times to keep up with these parts of your diet, but that should not overshadow the importance of day-to-day maintenance. As an athlete, your metabolism is faster than that of the average person. In fact, it does not stop even in your down time.

Carbs and Protein in Your Tri Diet

Maintaining a proper balance of carbs and protein is also a huge consideration in any triathlon diet. Having a balance of the right forms of these nutrients is more important by far than how much of them you eat. Chances are, especially if you’re a seasoned veteran, if you’re hungry, it’s because your body needs more fuel.

On the average, the carb vs. protein ratio ranges from 3:1 to 4:1. Carbohydrates, especially the more complex ones, are what keep you in the race—protein simply does not supply energy on that scale and you could run the risk of fatigue by having a high ammonia level. Save the simple carbs for during the race, but by all means pack in the complex ones in the days leading up to the event.

Other considerations with carbs and protein include the quality of what you’re consuming. Pasta and potatoes are thought by many to be at the top of the list, but that thinking can actually be dangerous for some athletes. As far as pasta goes, the less the flour is processed the better. In either case, they are high glycemic foods, which can spell bad news for your bad cholesterol levels.

Seek Advice from The Swim Bike Run Company

Probably the best thing you can do for your triathlon diet is to seek advice from experts. Of course, your doctor should be on your speed dial. For more specific advice, the knowledgeable staff at can help you ratchet up the diet plan that you work out with your doctor.


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