The optimal diet for triathlon

We face special challenges in triathlon: It starts with the fact that athletes’ energy requirements are extremely high due to the high volume of training.

Special challenges of the triathlon

It is therefore particularly important to consume an appropriate amount of energy during training/competition. This is particularly easy to achieve when cycling and running, but only possible to a limited extent when swimming. More on this later.

Triathlon is also a sport that uses almost all muscle groups in the body. In terms of nutrition, this means paying special attention to the muscular component.

A common mistake – and how to avoid it

The body constantly consumes energy during training. If no additional energy is available, the body has to draw on the energy reserves of the muscles (amino acids). This in turn can severely impair the muscles’ ability to regenerate.

In order to avoid muscular problems, it is therefore extremely important to counteract unnecessary and avoidable overloading during training. The most effective way to do this is through an appropriate supply of energy. However, this is often not done (sufficiently), which is the most important mistake made by many triathletes.

High-quality basic nutrition coupled with the right food during training is the key to higher training quality, better recovery and a noticeably greater desire to train. This is also shown by our experience in professional sport.

The right food for training

Vor dem Start

In the overall concept of nutrition in triathlon, nutrition before training/competition is extremely important.

Ideally, another meal should be consumed 3-4 hours before the start. The following is recommended for the composition of this meal: low fiber, moderate protein, but carbohydrate-rich food.

Specifically, you could eat: Basmati rice, banana, oatmeal cooked with almond milk and raisins. A soft egg can also be eaten before a long distance run.

It is crucial to test these meals well during training. Before a competition, you should no longer have to worry about whether the meal is well tolerated or not.

Während des Trainings

In triathlon, it is not so easy to make generally valid statements about catering. After all, each discipline has its own needs that should be taken into account.

All 3 disciplines are classic endurance sports in which high oxygen uptake, perfect muscle function and high metabolic and movement economy are crucial.

Schwimmen

It is in the nature of things that you cannot eat during a swimming competition.

However, as the training volume for swimming is generally not too high, the energy consumption directly after the session can be well absorbed. Ideally, carbohydrates and proteins should be combined and consumed within an hour of training.

For this purpose, our RECOVERY SHAKE from MNSTRY, which ensures an optimum ratio of carbohydrates and proteins and thus effectively supports the regeneration process.

Radfahren

The highest proportion of energy can be absorbed on the bike – you should take advantage of this! However, to be able to absorb a lot of energy without problems, you need to train.

Training your energy supply is particularly important for long and middle distances.

In order to ensure the best possible tolerance in competition, the correct amount should be tested and determined in advance during training (“train the gut”).

This makes it possible to estimate whether, for example, 80, 100 or more grams of carbohydrates per hour can be ingested and tolerated. The composition of the products consumed is also crucial and important for tolerance and digestion.

Adapt your diet to your training goal

If you want to improve your fat metabolism or reduce your lactate formation rate, carbohydrates that are available slowly are suitable. Sports nutrition products that have been specially developed for this purpose are best suited to this.

Take our SLOW CARB, for example. For a fat metabolism workout, 30-35g of carbohydrates per hour can ideally be consumed via the carbohydrate drink.

If, on the other hand, intensive training such as threshold or HIT training is on the agenda, you need a lot of quick energy. This can be achieved with the right combination of different carbohydrate sources.

An optimal combination that provides plenty of fast energy can be found in our training drink FAST CARB. We recommend 1-2 servings (35-40g powder each) per hour of training, with a maximum of 8 servings per training session. Goes well with 1 PORRIDGE BAR per hour of training.

You can also find out more about the right food for cycling HERE to find out more.

Laufen

When running, the possible energy intake is limited by the constant impact loads and, depending on the athlete, is around 60-70g of carbohydrates/hour.

Nevertheless, you can also effectively support the achievement of your training goals by eating the right food when running. Long, moderate units are supplied with slowly available carbohydrates. High-intensity, rather short sessions, on the other hand, require quickly available carbohydrates.

As with cycling, the best option for long, moderate sessions is SLOW CARB is recommended. You can aim for an intake of 30g/h. For more intensive units, on the other hand, it is best to switch to FAST CARB is ideal. Here, between 50 and 60g/h can be supplied.

You can find out more about running HERE

Nach dem Training ist vor dem Training

In order to initiate and sustainably support the regeneration processes as quickly and effectively as possible after training, the right food is just as important immediately after training as it is during it.

Especially during intensive training phases, optimal recovery from one session to the next is essential. This not only increases your performance, but also prevents injuries and infections.

In addition to the already mentioned RECOVERY SHAKE after particularly hard muscular exertion, our RECOVERY8 is recommended. The presence of all eight essential amino acids in controlled quality from fermented vegetables, combined with the power of real mango and an optimal amount of carbohydrates, makes RECOVERY8 is a real regeneration turbo.

The most important facts about the competition

Eine gute Vorbereitung ist entscheidend

It is generally important to replenish glycogen stores before a competition. There are various strategies for this.

For example: A final strenuous and glycogen-draining session is carried out 3 to 4 days before the competition. Ideally, the glycogen stores are not full at the start of this session. This could be achieved by having a low-carb breakfast before training or by eating a targeted low-carb meal the evening before.

After training, the diet should be rich in carbohydrates and nutrients. It is best to eat carbohydrates every 3 hours. Carbohydrates in the form of potatoes, rice, pasta or porridge in combination with some fruit or vegetables would be suitable.

Fats are in short supply, protein is consumed in moderation. You should also not consume too much fiber, especially the day before the competition.

The last meal should be consumed 3 hours before the competition. Ideally in the form of easily digestible food that has already been tested before a near-competition load.

Während des Wettkampfs

In terms of competitions, special distances such as sprint, medium or long distances require specific nutrition to optimally cover energy requirements.

Besonderheiten bei verschiedenen Triathlon-Distanzen

The different distances can be reflected in the type of athlete. If the Ironwoman or Ironman is particularly efficient and has an extremely well-trained fat metabolism, the sprinter can be a little more wasteful with their energy depots.

This can be seen, for example, in a slightly higher proportion of FT fibers and usually in a slightly higher lactate formation rate (VLamax tends to be above 0.5 mmol/sec compared to Ironman/Woman tends to be below 0.35).

Supply plays a decisive role, especially in medium and long distance races. This is because the body’s own glycogen reserves are not sufficient for the entire duration of the competition.

To avoid depleting your glycogen stores, you can consume up to 120g of carbohydrates per hour on the bike and up to 80g of carbohydrates per hour when running.

A pacing strategy can then be developed in line with the energy intake. This is based on the energy intake and the available energy reserves or the individual performance (VLamax, Vo2max). It is therefore important that nutritionists and trainers work closely together.

Finally, nutritionist Robert Gorgos answers 3 frequently asked questions:

Is there a rule of thumb for the intervals at which I should take care of myself during training and competition?

There is no rule of thumb, but I would recommend eating regularly at intervals of 20-30 minutes. Both in training (then lower doses) and in competition (then higher doses).

Does every training session need to be supplied?

Not necessarily, the supply depends on the intensity. At high intensities, energy should be supplied at any duration, regenerative units up to 60 minutes do not need to be fed separately. Sometimes it is also possible as a special training stimulus to specifically not eat. However, this should remain the exception and be controlled by the trainer.

Problems with tolerance: What can be the causes and how can I optimize my care during exercise?

Problems often occur due to individual factors and possible sensitivities to certain ingredients. That’s why our MNSTRY products contain no artificial flavors or preservatives that unnecessarily burden the stomach and cause long-term damage to intestinal flora. We keep all our products hypoallergenic – they are vegan, lactose, gluten & soy free. In addition, all drinks contain real fruit, which further improves their tolerability and effect.

This guest post is from MNSTRY. The new, vegan sports nutrition brand provides Laura Philipp and many other top athletes with the power they need for training and competitions.

All information on the individual products can be found at ministry-of-nutrition.de.