THE RIGHT FUEL FOR YOU
Finding the nutrition plan that suits you and your training schedule takes trial and error. Wading through the many choices of waters, sports drinks, protein bars, gels and other foods for training and races can be daunting but, with so many kinds, some combination is bound to work.
* Generally, triathletes should stick to a 60% carb, 20% protein and 20% fat diet, says Suzanne Girard Eberle, a Portland, Ore.-based sports dietitian and author of “Endurance Sports Nutrition.” She recommends whole grains, lean proteins, fresh fruits and vegetables, healthy fats such as nuts, and low-fat dairy foods -- plus some “fun foods” now and then.
* Almost as important as what you eat is when you eat. “Most people can tell you what they’re going to do that day -- work, exercise -- but they don’t plan when they’re going to eat. You don’t want to be so hungry that when you’re running out the door you’re running on fumes,” Eberle says.
Eating should be done before and after a workout, with some calories taken in during exercise if it’s an exceptionally long and intense session. This is the time to go heavy on the carbs, which will supply muscles with needed fuel.
Skipping or postponing snacks and meals or cutting back on calories will ultimately do an athlete in, Eberle says. Maintaining a steady diet “is what helps athletes be consistent from day to day.”
* Although diet advice is readily available online, from books and via coaches, not all of it is good. When in doubt, trust registered dietitians or those who have a solid education and background in nutrition.
* Consider the type of race, weather conditions and how much you sweat when determining how much fluid to take in. “An Ironman is different from a sprint distance,” coach Paul Ruggiero says. “A good rule of thumb is to drink a bottle of fluid (about 16 to 20 ounces) per hour. You definitely have to experiment and make mistakes in training so you have it together on race day.”
* During training, eating a light breakfast before a morning workout is key, coach Ian Murray says. “It’s important to put a little something in the system to get the engine going. A low-glycemic carb is good, something that you’ll burn slowly. Oatmeal is great, with a little protein such as egg whites.”
* During races, most athletes keep energy up with sports drinks, gels and nutrition bars, which are easy to handle, provide calories and nutrients, and aren’t hard to digest.
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More resources
For additional information on triathlon training and other aspects of the sport, such as gear and nutrition, try these websites and books.
* www.slowtwitch.com
* www.beginnertriathlete.com
* www.active.com/triathlon
* www.usatriathlon.org
* latriclub.com
* www.teamintraining.org
* www.usatmembership.com/EventCalendar/
* “The Triathlete’s Training Bible,” by Joe Friel (VeloPress, 2004)
* “Your First Triathlon,” by Joe Friel (VeloPress, 2006)
* “Triathlete Magazine’s Complete Triathlon Book: The Training, Diet, Health, Equipment, and Safety Tips You Need to Do Your Best,” by Matt Fitzgerald (Wellness Central, 2003)
* “Training Plans for Multisport Athletes: Your Essential Guide to Triathlon, Duathlon, XTERRA, Ironman and Endurance Racing,” by Gale Bernhardt (VeloPress, 2006)
* “Breakthrough Triathlon Training,” by Brad Kearns (McGraw-Hill, 2005)
-- Jeannine Stein