Nutrition Tips for Triathletes
Fuel your performance with smart nutrition strategies for training, racing, and recovery
The Fourth Discipline
Nutrition is often called the "fourth discipline" of triathlon. No matter how well you train, poor nutrition can undermine your performance. Conversely, smart fueling strategies can help you train harder, recover faster, and race stronger. Use these guidelines to optimize your nutrition for triathlon success.
Pre-Training Nutrition
- •Start your workout well-hydrated - drink water throughout the day
- •Have a small, carb-rich snack 30-60 minutes before training
- •Good options: banana, toast with honey, energy bar, or oatmeal
- •Avoid high-fat or high-fiber foods that may cause digestive issues
- •Test different pre-workout foods during training, not on race day
During Training
- •Sessions under 60 minutes: Water is usually sufficient
- •Sessions over 60 minutes: Add electrolytes and carbohydrates
- •Aim for 30-60 grams of carbohydrates per hour for longer sessions
- •Good options: sports drinks, gels, chews, or energy bars
- •Drink to thirst - typically 16-24 oz per hour depending on conditions
- •Practice your race-day nutrition strategy during long training sessions
Race Day Nutrition
- •2-3 days before: Increase carbohydrate percentage in your diet (carb-loading)
- •Pre-race meal: Eat a familiar, carb-rich meal 2-3 hours before the start
- •Avoid trying new foods on race day - stick with what you've tested
- •During the race: Follow the same fueling strategy you practiced in training
- •For Sprint distance: Water and possibly one gel may be sufficient
- •For Olympic and longer: 30-60g carbs per hour on the bike and run
- •Start fueling early in the bike leg - don't wait until you're hungry
Recovery Nutrition
- •30-60 minute window: Consume recovery nutrition within an hour of finishing
- •Target a 3:1 or 4:1 ratio of carbohydrates to protein
- •This helps replenish glycogen stores and repair muscle tissue
- •Good options: chocolate milk, recovery shake, smoothie with fruit and protein
- •Rehydrate: Drink water and electrolyte beverages to replace lost fluids
- •Aim to drink 16-24 oz of fluid for every pound lost during exercise
- •Continue eating balanced meals throughout the day for full recovery
Key Takeaways
- ✓Practice your nutrition strategy: Never try new foods or drinks on race day
- ✓Start fueling early: Don't wait until you're hungry or thirsty
- ✓Recovery matters: The 30-60 minute post-workout window is crucial
- ✓Individual needs vary: These are guidelines - find what works for your body
- ✓Consistency is key: Good daily nutrition habits support training adaptations