What nutrition does a triathlete need?

During Olympic distance and sprint distance triathlon racing, athletes should aim to consume between 30-60g of carbohydrate each hour. This can be achieved through a combination of sports drinks, carbohydrate gels and through solid forms of carbohydrate e.g. Sports bars or muesli bars.

How many calories should a triathlete eat a day?

An average 160-pound triathlete needs between 3,000 and 4,000 calories per day [source: TNO]. For triathletes, eating too little doesn’t just mean losing weight; it means a poor finish.

How much protein does a triathlete need daily?

Triathletes and other endurance athletes participating in high-intensity, heavy training often need 0.7 to 0.9 gram of protein per pound of body weight daily, according to the Academy of Nutrition and Dietetics. This is equivalent to 112 to 144 grams of protein per day for a 160-pound triathlete.

How much nutrition is needed for an Ironman?

As a general rule of thumb, endurance athletes should aim to eat 60-90 grams of carbohydrate per hour during IRONMAN events, with athletes typically able to consume more calories and fluids during the bike leg and fewer calories during the run portion of the event.

What do triathletes eat during training?

Options may include:

  • Hot breakfast – eggs, beans and avo on toast.
  • Finger food meals that also offer fats and salts – such as good quality pizza, burritos or burgers;
  • Wraps or roll filled with meat, cheese & salad.
  • Fruit Smoothies or Milkshakes.
  • Fruit topped with yoghurt & granola.
  • Liquid meal replacements.

How many carbs should a triathlete eat?

Your carb needs can easily increase from 5 grams per kilogram per day to 8-plus grams when training jumps from an hour to two or more hours a day (a jump from 350 to 580 grams of carbs per day for a 160-pound athlete, and from 275 to 430 grams of carbs per day for a 120-pound athlete).

Do triathletes eat a lot?

Alyssa Godesky, a professional triathlete who specializes in the Ironman distance, eats two breakfasts every day, then lunch, snacks, dinner, and sometimes a dessert.

How much protein should an endurance runner eat?

Runners may well require more than the WHO guidelines to aid muscle recovery, and it is understood that up to twice this reference nutrient intake (RNI) is safe. Endurance athletes (eg those training for a marathon) should consider raising their protein intake to between 1.0-1.6g per kg per day.

What do triathletes eat during a race?

7–8:30 a.m. For a sprint race lasting 1.5 hours, take in 30–60g of carbohydrate, ideally in liquid form on the bike. Aim for 20–24oz of liquid with 200mg of sodium per 6–8oz. Why: For a race longer than 60 minutes, carbohydrates help performance by delaying muscle glycogen depletion, Austin says.

What should I eat the morning of a triathlon?

Race Morning At least 1.5-2 hours before the race, aim to consume around 80-100g (320- 400 calories) of easy-to-digest carbohydrates, like a bagel, pita bread, waffle/pancakes, granola, or oatmeal with around 5-10g (20-40 calories) protein/fat (think: nut butter, egg, yogurt), along with ~16-20 ounces of fluid.

What do elite triathletes eat?

Here are six “racing weight staples” representing each of the half-dozen high-quality food types.

  • Tomatoes (Vegetable*)
  • Bananas (Fruit)
  • Peanut butter (Nuts and seeds**)
  • Turkey (Lean meat)
  • Whole wheat (Whole grain)
  • Yogurt (Dairy)
  • Pre-workout.
  • Workout 1.