The triathlon is an extreme test of physical
endurance, consisting of 3 sections: swimming, cycling, and running. Training
for a triathlon is an intense endeavor and can test the limits of
your physical and mental capabilities. Fueling your body with the right diet is crucial to keep your
training on track.
If you’re considering a triathlon, we’ve got you covered with a brief overview of triathlete’s nutrition tips, as well as some supplements to help you meet your goals.
5 Triathlete’s Nutrition Tips
No matter the distance of your triathlon, the
most likely cause of training fatigue is dehydration or carbohydrate depletion. While you should
always be eating fresh, minimally processed foods, you need to find the right
carb, fat, and protein balance to fuel for your training schedule. To the right
formula for your body and training stage, do some research or check with your
Up with a Diverse Diet
Fruits and vegetables should be the bulk of
your diet, no matter the intensity of your workout regimen. Try to eat a balanced, whole-foods diet with a rainbow of
colors throughout the day and don’t overdo it on the protein. Just because
you’re training hard, doesn’t mean you should become an overkill carnivore.
the Healthy Fats!
Healthy fats are your new best friend, helping
you get over the hump on a hard training day. Healthy fats like nuts and seeds
are packed with nutrition and easy to grab. Avocados are creamy and delicious,
full of healthy fats and the perfect addition to almost any meal.
Hydration, All Day Long
You need to focus on hydration during all of
your waking hours, not just those in which you are training. Dehydration of as
little as 2 percent of your body weight can cause fatigue and decreased
performance. For workouts under an hour, water alone is enough to keep you hydrated.
For longer, more intense workouts, reach for an electrolyte drink.
Your body is always working, trying to
maintain an optimal pH balance, and intense training can mess with that. If
your pH levels are too acidic, your body can leach calcium from your bone to
correct the imbalance. While training for a triathlon, consider adding in more alkaline foods such as dark greens and fruit,
to maintain a healthy pH balance.
Food & Supplements Targeted to
Support Triathletes’ Nutrition
Quality, targeted supplements are key to
supporting the intensity of a training for a triathlon. Here are a few snacks
and supplements we recommend to support triathletes’ nutrition.
Ketone Energy from Seroyal Genestra Brands
Data on MCT suggests it supports energy
production and performance during exercise by regulating mitochondrial function
and carbohydrate use. MCT Ketone Energy from Seroyal
Genestra Brands provides 14 grams of MCT to support energy,
metabolism, and satiety.
Raw Almonds from NOW Foods
Almonds are rich in protein, fiber, and
healthy fats – making them the perfect snack to support your training. Unsalted Raw Almonds from NOW
Foods are non-GMO, tasty, and rich in vitamin E, and Riboflavin.
LDL from Nordic Naturals
Omega-3 essential fat deficiency is common among triathletes as this crucial nutrient is only found in a handful of foods like fish, flax, and walnuts. If you’re not regularly consuming these natural omega-3 sources, you should consider a fish-oil supplement like Omega LDL from Nordic Naturals. Have you trained for a triathlon? What nutrition tips did you find helpful? Share your triathletes’ nutrition insight and experiences with us in the comments section below.