What should you eat during a triathlon?

The goal pre-event is to ensure your glycogen stores are as full as possible so eat little and often throughout the day and focus on healthy, fresh natural foods such as fruits, vegetables, cereals and whole grains.

Do people eat during triathlons?

As a general rule of thumb, endurance athletes should aim to eat 60-90 grams of carbohydrate per hour during IRONMAN events, with athletes typically able to consume more calories and fluids during the bike leg and fewer calories during the run portion of the event.

How much should you eat during a triathlon?

As a general rule, aim for 60 grams of carbohydrate per hour ^(1,2). This carbohydrate can be in the form of a bar, a gel, chews, or a drink. If you use solid foods, make sure fat, protein and fiber content are low (no more than a few grams).

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 is the best food to eat before a triathlon?

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.

What should I drink during a triathlon?

What should I drink during exercise? Electrolytes (particularly sodium and potassium) that help the body retain fluid and limit urine output. A good sports drink for exercise lasting longer than two hours should have about 0.5-0.7grams/liter of sodium and 0.8-2grams/liter of potassium.

What do you eat or drink after triathlon?

In the 15-30 minutes after you’ve completed your triathlon and finished celebrating it is recommended to consume 15-25 grams of protein, 40-50 grams of carbohydrates and 240-300 calories. This equates to a light snack such as a peanut butter sandwich or a bowl of cereal with yogurt.

When should I stop training before a triathlon?

A successful strategy is to take off two days before the race to rest. Complete your final workout the day before the race. In that workout, if it is possible to swim on the race course, try to get into the water at the same time your swim wave will go off on race day.

Do you need to eat during a sprint triathlon?

For early morning events, the pre-event meal should ideally be consumed 1½ – 2 hours before the start of the race. For shorter races, it isn’t essential to have large amounts of food, but it is important to eat enough to top up liver glycogen stores and prevent hunger.

What should I eat before a 70.3 triathlon?

Three hours prior to the gun start, consume 400-600 calories (depending on your size) of carbohydrate rich foods that are easily digested like applesauce, rice cakes, oatmeal (keep it low in fiber), pita bread, cereal (again, low in fiber) or white rice.

What should I eat during half Ironman triathlon?

Carbohydrates. – Aim for 30–60 grams of total carbohydrate per hour during the race. – Count carbs you will take in through your planned sports drink. – Add gels, energy chews or even carb-based energy bars (think Clif or similar) on the bike.

What do triathletes eat after a race?

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.

What should I eat for breakfast before a triathlon?

There are easy and convenient options, like a bagel and banana with peanut butter, a liquid meal replacement for a nervous belly, or a bowl of oatmeal and eggs, compliments of a kitchenette. Washed down with sports drink and coffee, most IRONMAN athletes swear by one of these early-morning menus.

Do triathletes change clothes during the race?

You will be changing out of some clothes or triathlon gear on race day. Typically most athletes wear a tri suit which reduces the amount of and time to change. You will typically make these changes in transition.