Easy Guide To Nutrition & Hydration For Your Next Triathlon

My new addiction has to be triathlon. And whilst it is a lot of fun, it's also taxing on your body so when tackling sprint distances or longer, each discipline requires a different approach to fueling your body.

Below is a simple guide you can safely incorporate into your routine.

Build-up to race day

Triathlons (<90 minutes) – 24 hours prior, consume a carbohydrate (CHO) rich diet of at least 6g/kg body weight. Remember 6 grams of pasta is NOT 6 grams of carbohydrate, you need to read the nutrition labels.

Triathlons (>90 minutes) – a super-compensation CHO-rich strategy 48-72 hours prior consisting of 10-12g/kg/body weight/day.

Example: Oats, muesli, fruit smoothie, honey sand-which, tuna and rice, pasta.

Race day

Pre-comp fuelling goal. Top-up CHO 1-4 hours prior to race if possible. Consume a small portion that is low in fibre and fat, moderate protein and has 1-4g CHO/kg/body weight.

Examples: Chocolate milk, toast with honey, muffin or fruit smoothie.

During-comp fuelling goal.

Triathlons (<90 minutes) – Under 1 hour – nil or CHO as you desire.

Triathlons (>90 minutes ) – 60g to 90g/hour of CHO has been associated with faster race times.

Examples: Gatorade, Powerade or Science in Sport Gels.

Post-race.

Replenishment of glycogen stores through CHO intake of 1-1.2g/kg/body weight and a quality protein source of 0.25-0.3g/kg/body weight to aid in the repair and building of muscle tissue is essential.

Examples: Science in Sports recovery shake, fruit, whey-protein and honey milk shake.

Hydration

A proper hydration plan can provide a competitive edge, particularly on warm to hot days which elicit high sweat rates and substantial water and electrolyte losses.

Pre-comp hydration plan

Consuming fluid equivalent to 5-10ml/kg of body weight 2-4 hours prior to race/training

A sports drink with sodium will aid in increasing retention of fluid.

Recommended drinks: water, Gatorade, Hydralyte Sports or Powerade.

During comp hydration plan

Drinking 400-600ml/hour or as needed. Electrolyte imbalances may lead to muscle cramps. A drink containing carbohydrate and sodium such as Gatorade, Hydralyte Sports or Powerade is recommended.

Post-comp hydration plan

Drink 1.25-1.5 L of fluid for every kg body weight lost. Water consumed with a salty food or sodium-based sports drinks are the most appropriate over plain water.

Avoid: caffeine and alcohol since they will cause further fluid losses.

Sports supplements

Sports supplements may help athletes to meet nutrient deficiencies, provide an ergogenic effect, or provide an ability to meet a sports nutritional goal.

If you wish to pursue a structured sports supplementation program, you should:

1. Speak to your nutritionist, dietitian or sports dietitian

2. Ask yourself: Is it safe, permitted and effective?

*Special needs

Type 1 & 2 Diabetes:

Athletes with diabetes are best to follow a diet high in vegetables, fruits, wholegrains, lean meats, low fat dairy and is low in saturated fats. Regular meals of low glycaemic carbohydrate food will help with blood glucose levels, which must be checked before and after exercise to avoid hypoglycaemia.

Cardiovascular Diseases (CVD):

Athletes with a history of CVD are encouraged to follow a diet high in vegetables, fruits and is low in sodium and saturated fats. The dietary approach to stop hypertension and Mediterranean diet are both highly regarded and well researched dietary patterns that promote cardiovascular health.

*Disclaimer: This advice is general in nature and cannot be considered as suitable for all individuals. Consult your doctor, dietitian or specialist to obtain specific advice for your condition, contraindication risks and other needs.

So next time you sign up to your favourite triathlon series, make your food and hydration part of the total training plan you implement. It just might be a winning strategy.

Get back to healthy living.