The triathlon is a long race with burns lots of calories. Diet is so important, if you don’t fuel the body properly then you won’t have much left in the tank when it come the foot race. How much should I eat? and what should I eat?
I know seems a bit obvious but you have to start with a healthy diet. Make sure you have plenty of whole foods, brown rice, fruit and vegetables, pasta, cereals, toast, and potatoes. At least one meat portion a day such as chicken or steak to help your protein intake. You should try to have 4 to 5 meals a day and the size of the portion should be no bigger than your hand, so this is eating regularly and often. Drink plenty of fluids to keep the body hydrated.
60 percent of your daily calories should come from carbohydrates. You need to eat plenty of carbohydrates for energy. Carbs are the fast burning fuel in the body, so you’re constantly using this resource whilst training. Foods high in carbohydrate are baked potatoes, wholemeal bread, brown rice, spaghetti and shredded wheat.
Protein and Fat
15 percent of your diet should be made up of protein. Lean meats are a good source of proteins such as beef, and chicken, also include shellfish, milk and eggs on your shopping list. Protein is used to repair the muscles from the stresses and strains place on the body.
Vitamins and Minerals
You should get plenty of the following vitamins and minerals. Vitamin B, Vitamin C, Vitamin E, Iron, Calcium and Zinc. Taking a good multivitamin on top of a healthy diet should keep you in good shape.
3 to 4 days before the race start to load up on carbohydrates, you should try to consume 4 grams per pound of body weight and make sure you stay hydrated. Cereals, pasta, toast and potatoes all contribute to your ‘carb’ loading.