What should I eat when training for a triathlon?

Options may include:

• Hot breakfast – eggs, beans and avo on toast.
• Finger food meals that also offer fats and salts – such as good quality pizza, burritos or burgers;
• Wraps or roll filled with meat, cheese & salad.
• Fruit Smoothies or Milkshakes.
• Fruit topped with yoghurt & granola.
• Liquid meal replacements.

What do female triathletes eat?

The foundation of your diet should be vegetables, fruits, lean meats and fish (unless vegetarian), wholegrains, eggs and dairy foods (unless vegan), nuts, seeds, beans, lentils, and healthy oils like olive, flaxseed and coconut.

How do women train for a triathlon?

BIKE/RUN: Increase by five minutes each week. SWIM: During weeks 3 and 4, swim 5 x 100 m, rest 15 seconds. BIKE: Increase by five minutes each week. *RUN: Begin interval training: Warm up for 15 minutes, then alternate two minutes at a faster pace with two minutes jog/walk.

How many calories should a female triathlete eat?

To ensure that you have enough glycogen for your workout, eat some easily digestible carbohydrates like a banana, toast, or some cereal about an hour before starting. Female triathletes should consume about 200-250 calories of carbohydrates, while men should aim for between 250-300.

What should I eat the morning of a triathlon?

Race Morning At least 2.5-3 hours before the race, aim to consume around 80-100g (320- 400 calories) of easy-to-digest carbohydrates, like a bagel, pita bread, waffle/pancakes, granola, or oatmeal with around 5-10g (20-40 calories) protein/fat (think: nut butter, egg, yogurt), along with ~16-20 ounces of fluid.

Do triathletes eat during race?

Eating and drinking during events During Olympic distance and sprint distance triathlon racing, athletes should aim to consume between 30-60g of carbohydrate each hour. This can be achieved through a combination of sports drinks, carbohydrate gels and through solid forms of carbohydrate e.g. Sports bars or muesli bars.

What should you eat the day after a triathlon?

Meals will generally include good quality protein such as chicken, fish or lean beef, some carbs from rice, pasta or potato and plenty of salad and veg – chicken fajitas with peppers, guacamole and dirty rice (cooked with meat and spices) are a favourite.

How many total calories do triathletes eat daily?

According to Shutt, if you’re training about 20 hours per week (standard for most athletes preparing for an Ironman), then you’re burning an average of just 2,500-4,500 calories per day, depending on your size, metabolism, gender, and type of training.

How many calories do pro triathletes eat?

Burn fat for fuel, eat less calories, and avoid GI issues and blood sugar spikes caused by traditional triathlon nutrition carbohydrates. However, in general, triathletes want to be consuming somewhere in the range of 150 to 300 calories per hour.

How long should I train for my first triathlon?

When to begin: In general, if you are aiming to complete your first sprint triathlon, plan for at least 12 weeks of training prior to your event. If you are very healthy, physically fit, and familiar with swimming, biking and running, an 8-week build program could be sufficient.

Do women do triathlons?

Triathlon is quite an unusual sport at the elite level, as women race on an equal billing with the men at the same events. At longer distances, too, women are competing at the same level.

Can women do Ironman competitions?

Women For Tri™, a program of the IRONMAN Foundation launched by IRONMAN in 2015, works to increase female participation at all levels of triathlon.

How much fat should a triathlete have a day?

Keep your total fat intake between 20 and 30 percent of your total calories (a need of 80–100 grams of fat per day for the 160-pound athlete, and 65–80 grams for the 120-pound athlete).

How many calories should I eat while training for a half Ironman?

Most people should aim to consume 60-90+ grams per hour, or 240-360+ calories worth. This is by no means a ceiling, as many are able to tolerate 400-500+ during Ironman races while on the bike.

How many calories should an endurance runner eat?

Long-distance runners should consume 19 to 21 calories per pound of bodyweight for 1 – 1.5 hours of running or strenuous activity per day. If your training schedule calls for 1.5 – 2 hours of running or strenuous activity per day, 22 to 24 calories per pound of bodyweight need to be consumed.