Sports nutrition: the fourth discipline in a triathlon
Besides swimming, cycling, and running, there's another very important (and often underestimated) component of a triathlon : nutrition. After months of training and sacrifice, you don't want to be caught flat-footed during the race. That's why it's crucial to develop a good nutrition strategy and train accordingly.
What to eat before a triathlon?
Ideally, your nutrition plan should begin one or two days before race day . During these days, you'll primarily focus on loading up on carbohydrates to replenish your glycogen stores and ensure you're sufficiently fueled at the start line. Learn more about carb loading here .
Most triathlons start early in the morning. Try to eat a carbohydrate-rich meal (1 to 4 grams of carbohydrates per kg of body weight) at least 2 to 3 hours beforehand.
In addition, a good fluid balance is also very important, so drink enough in the hours before the start.
What to eat during a triathlon?
You need to eat and drink from the start . So don't wait until you're hungry or thirsty, because then it's unfortunately too late and you might never recover from the losses you've incurred.
To dive into the water with enough energy, it is best to have an energy-rich snack fifteen minutes before the start ; an energy gel can be very useful here.
During the subsequent cycling and running portion, it's also important to keep eating and drinking . Aim for at least 60 to 90 grams of carbohydrates per hour.
Ideally, you're aiming for 90 grams of carbohydrates; however, keep a 2:1 ratio in mind to avoid stomach or intestinal complaints .
You can choose how you fill this in, but we recommend drinking at least one bottle of Isomix per hour, supplemented with an Energy Gel or Energy Fruit , for example. This will already give you 60 grams.
Do you have trouble eating while exercising? Then you can also choose Alphamax . One bottle already provides 90 grams of carbohydrates. This isn't a thirst-quenching drink, so always drink a bottle of water along with it.
What to eat after a triathlon?
A triathlon is a huge strain on your body, so include a recovery component in your nutrition plan.
Carbomix is essential, as it contains the necessary proteins and carbohydrates to promote recovery. Drink this recovery shake 20 to 30 minutes after your race.
In addition, it is important to continue to replenish your fluid levels after the match.
