As a triathlete, you are well aware of how intense the training can be. Some athletes spend 10-20 hours a week dedicating themselves to maintaining their physique. Cardio, core, and strength training only part of the routine, diet and nutrition are just as important to keep in mind when conditioning your body for the endurance required to be a triathlete. Making sure that your body gets the extra 3,000-5,000 calories daily can represent a challenge to some triathletes.
Between work, training, sleep, and social commitments; finding the time to eat poses a problem in itself for many. Making the time to fuel your body is important and selecting the right fuel is even more important for a triathlete. Abandon the old school-of-thought that triathletes need to engulf tons of calories…it’s not quantity of calories, instead focus on the quality of calories you consume.
Filling up on bulky carbohydrates and copious amounts of fiber may prevent you from reaching the full calorie intake your body needs. The balance of filling up your day with the right amount of fluids and food is a conscious effort. As a triathlete, you probably know that careful planning is how to achieve most things in life. This rule applies to your diet, too. Plan what you would like to have on-hand in your fridge, pantry or even your car. It’s easy to get into the habit of restocking those key foods every week once you’ve established a plan. Eating 6-8 times a day establishes a grazing pattern and is easier on your digestive system. We recommend this style of food intake and have a few suggestions of foods to grab the next time you hit the grocery store.
Quality Choices:
-Natural juices like apple juice, cranberry juice, and grape juice
-Fruits like apricots, bananas, raisins, and dates; they tend to have more calories than watery fresh fruits and can be added to cereals and yogurt!
-Choose dense, hearty breads with thick slices, for extra calories add avocado
-When it comes to veggies, remember carrots and peas contain more calories than broccoli and green beans.
-Add tuna and raw veggies to your salads, and don’t forget to munch on some bread with your salad!
Every triathlete is unique and requires their own specific nutrition regiment. Finding the right mix between protein, carbs, fat and fluids is essential to make up your daily caloric intake. If you need some more insight into achieving the best type of diet, stop by the shop and we’ll dish out some advice for you!
