Triathletes are the ones who engage in a multiple-stage competition involving the completion of three continuous and sequential endurance disciplines, called triathlon. Triathlon, in its most popular form, involves the sports swimming, cycling and running in immediate succession over various distances. Because of these courses, triathlon provides a high-intensity aerobic exercise.
In order to maximize their performance, triathletes follow a nutritional requirement. This nutritional requirement ensures that the athlete maintains a desired pace while maintaining an optimum health. To maintain an optimum health, consuming an adequate amount of fluid and electrolytes, ingest an adequate amount of carbohydrates before and during the competition is a must.
EAT A QUALITY DAILY DIET
- Overflow your plate with fruits, vegetables, lean protein and complex carbohydrates
- Avoid junk foods and fatty foods
- Limit alcohol intake to one to two drinks a day
- Keep caffeine intake to a minimum
EAT BREAKFAST AND EAT ENOUGH
Get started with a quality breakfast, the first meal of the day should be a third to a half of your required daily calorie. Split up your calorie intake between pre- and post-workout.
- Consistently improving performance
- Quickly recovers
- Infrequent sweet cravings
PRACTICE MEAL TIMING
A high quality of foods, eaten at a wrong time can do more harm than good. Fat stores for energy which requires consuming fewer carbohydrates should be ingested 2 to 3 hours before training.
- No matter what time of the day, you feel satieted, energetic and light feeling during workouts
CLOSELY MONITOR MACRONUTRIENTS
Carbohydrates, fats, and proteins should be monitored since they have an important function in the body.
- Quickly recovers, even after high-intensity sessions
- Reduced risk of sickness and injury
Proper digestion, nutrient absorption, healthy skin and optimal brain power relies on hydration. With an adequate intake of fluids and electrolytes, this can help your overall health performance.
- Aware of daily hydration
- Urine is consistently straw-colored
MAINTAIN A HEALTHY RELATIONSHIP WITH FOOD
- Consume real, whole foods
- Avoid pre-packaged foods
- Prepare meals on your own
- Eat slowly without distractions
COMMON DIET MISTAKES
- Not eating before early training
- Eating foods that can cause gastrointestinal distress
- Not taking high-quality meals during long training sessions
- Binge eating after training and race
- Eating big meals after late training
- Starve-binge eating
- Overeating carbohydrates
- Uses caffeine products randomly
- Ingests too much fat
- Not monitoring body fat percentage
Maybe, you thought you have been eating well lately, either way, you should be careful enough to monitor your eating habits and diet.