Triathlete Leanda Cave
Swim. Bike. Run. The moniker is easy to remember, but the challenge is anything but. Professional triathletes swim 2.4 miles, bike 112 miles and run a full 26.2-mile marathon on race day and ply their trade with almost daily training sessions.
To meet such demands, they require strict nutrition. It's food that fuels the fire for these athletes, and, like most diets, the triathlete's nutrition plan is a high-wire balancing act. Too few calories empty the tank, and too many lead to weight gain.
So what's an athlete to do?
Do the Math
As a general rule, men can calculate the number of calories they burn at rest each day by multiplying their weight times 11. Women should multiply by 10.
Of course, triathletes are rarely at rest. Rather, they are extremely active. To calculate how many calories a triathlete might burn during a typical training day, multiply weight by 11 (10 for women) and then multiply the resulting number by 2.4 for males and 2.2 for females. The result is the triathlete's target for calories.
Triathletes, however, vary training. Some days are intense. Others are not. That means more calories are burned one day than on another day. Thus, triathletes must vary their caloric intake to match each day's needs.
Mix It Up
Once you know how much to eat, it's time to figure out where to get the calories. The body needs a balance of protein, carbohydrate and fat. So include all into your diet with at least 55 percent from carbohydrates and at least 15 percent from lean protein.
A triathlete's diet should feature foods rich in nutrients. Simply because your diet allows for fast-food cheeseburgers doesn't mean they're recommended. Instead, find foods that pack the most nutrients with the least calories. Examples include lean chicken breast, lean beef, milk and eggs.
Training Session Nutrition
The meal consumed before a training session is the most important for triathletes. They must ensure the body has enough stored calories and fluid to complete the workout without exhausting the body's supplies. That means drinking at least eight ounces of fluid and eating a carbohydrate-rich meal.
During the training session, consume eight ounces of water every 15 minutes and 30 to 60 grams of carbs per hour. Consume a high-carbohydrate meal within the first two hours after a training session.
Race Nutrition
During the race, the body can suffer a range of setbacks, including calorie deficiency and dehydration. Aid stations provide water, energy drinks and snacks to replenish lost fuel stores. After races, triathletes should replenish lost energy by taking advantage of water and carbohydrate-rich foods. Both are generally supplied for race competitors.
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