A triathlon takes over several hours to complete, and as we take a closer look behind the scenes, we learn the importance of consuming the right things during the race to keep us moving at a reasonable speed. Let’s examine what to eat before, after, and during a triathlon and why overeating or stocking up does not count in our favor.<\/p>\n\n\n\n If we have been preparing for a race by building upon our carbohydrates<\/strong>, our body should naturally have energy stored for approximately 90 minutes of exercise<\/strong>. But when we start participating in races that are longer than 90 minutes, we have to start taking a good look at putting back the energy we are putting out from the start of the race to maintain a good and happy pace throughout the race.<\/p>\n\n\n\n Carbohydrates are essential to consume during a race like a triathlon or any other longer distance exercise or training because carbohydrates are quickly broken down by the body and then released as fuel or energy to our muscles<\/strong>. During a challenging workout, a triathlon, for example, it is recommended to consume between 30 – 60 grams of carbohydrates<\/strong> per hour.<\/p>\n\n\n\n A triathlete generally burns between 500-1000 calories per hour <\/strong>during a race which means their job will make up 30 – 50% of those calories. Because there are three different sports<\/strong>, you can pick and choose what worksbest for you. <\/strong> <\/p>\n\n\n\n Here are a few examples of foods and drinks <\/strong>and their carbohydrate<\/strong> count. <\/p>\n\n\n\n A triathlete’s nutrition should be simple<\/strong> and easy to develop into away of life that promotes consistency. It has been suggested that triathletes find healthy breakfasts and lunches that seldom change<\/strong> yet have all the necessary nutrients that are needed on both a regular and daily basis.<\/p>\n\n\n\n A triathlete’s diet does not change much<\/strong>. A triathlete’s breakfast on race day is not much different from yesterday’s breakfast or the day before that. The focus is mainly oncarbohydrate intake because athletes need instant energy<\/strong>. But this doesn’t mean that we must forget about protein and fat intake to help avoid muscle damage<\/strong>. Let’s look at what triathletes eat before, on race day, and after a triathlon.<\/p>\n\n\n\n We learn to up our carbohydrate intake the closer we get to a race, and if we do it well, at the outset of a race, our body should have enough energy stored to last us up to 90 minutes. However, if we uptake our carbohydrate count too much, it can lead to unhealthy weight gain and ultimately slow us down<\/strong>.<\/p>\n\n\n\n When you do the proper research<\/strong>, you will become knowledgeable about the right amount of carbohydrates to consume<\/strong>. Watching how much exercise you are doing and staying up to date with what’s happening to your body will help you maintain a good and healthy weight.<\/p>\n\n\n\n The problem is that if we overeat carbohydrates, our body will only use what it needs to at the time. The rest will be turned into fat and stored as long-term energy. If we don’t watch the diet aspect of race preparation, we will be putting on unnecessary and unhealthy weight<\/strong>.<\/p>\n\n\n\n Well, there you have it. In my opinion, anyone whose keen and willing can complete a triathlon, not just the elite. I personally loved discovering that “good” in triathlon terms does not necessarily mean “fast.” It’s all about finding the right balance with regards to nutrition<\/strong>.<\/p>\n\n\n\n A little bit of a commitment and becoming conscious of your energy input and output will ensure a fantastic experience of physically and mentally challenging yourself and consuming<\/strong> the right foods before, during, and after a race <\/strong>makes a world of difference!<\/p>\n\n\n\n https:\/\/www.triathlon.org.au\/Home.htm<\/a><\/p>\n\n\n\n https:\/\/www.bbcgoodfood.com\/howto\/guide\/nutrition-triathletes<\/a><\/p>\n\n\n\n https:\/\/www.triathlete.com\/nutrition\/race-fueling\/how-to-fuel-for-your-first-race\/<\/a><\/p>\n\n\n\n https:\/\/www.openfit.com\/what-do-triathletes-eat-during-races<\/a><\/p>\n\n\n\n![\"\"](\"http:\/\/craftofmanhood.com\/\/wp-content\/uploads\/2021\/04\/Triathletes-01-1024x683.jpg\")
<\/figure>\n\n\n\nHow And What Triathletes Eat During A Race<\/h2>\n\n\n\n
<\/li>
<\/li>Food\/Drinks:<\/td> Carbohydrate Count:<\/td><\/tr> Bowl of oats<\/td> 16g<\/td><\/tr> Cheese and ham sandwich<\/td> 32g<\/td><\/tr> Bowl of whole-grain cereals<\/td> 27g<\/td><\/tr> Quinoa bowl<\/td> 39g<\/td><\/tr> Flapjacks<\/td> 64g<\/td><\/tr> One medium banana<\/td> 27g<\/td><\/tr> Energy bar<\/td> 7g<\/td><\/tr> Energy drink<\/td> 12g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n What Does A Professional Triathlete’s Nutritional Requirement Look Like?<\/h2>\n\n\n\n
Breakfast:<\/td> Calorie Count:<\/td> Lunch:<\/td> Calorie Count:<\/td><\/tr> Gluten-free pancakes and syrup<\/td> Per 2 (no syrup): 28.2 g Carbohydrates 6.7 Protein<\/td> Broccoli and cauliflower cheese bake with brown rice.<\/td> One serving: 31.5 g Carbohydrates 15 g Protein<\/td><\/tr> Muffin and a banana.<\/td> Per 1 (including banana): 45 g Carbohydrates 3 g Protein <\/td> Chicken stir fry with rice.<\/td> One serving: 45 g Carbohydrates 39 g Protein <\/td><\/tr> Peanut butter on toast.<\/td> Per 2 slices: 32 g Carbohydrates 11 g Protein<\/td> Bacon, avocado, and feta pizza.<\/td> Per serving: 35 g Carbohydrates 11 g Protein<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n ![\"\"](\"http:\/\/craftofmanhood.com\/\/wp-content\/uploads\/2021\/04\/Triathletes-02-1024x683.jpg\")
<\/figure>\n\n\n\nWhat Do Triathletes Eat Before, On The Day, And After A Triathlon?\u00a0<\/h2>\n\n\n\n
<\/li>
<\/li>Why Overeating Or Stocking Up Does Not Count In Your Favor<\/h2>\n\n\n\n
Conclusion<\/h2>\n\n\n\n
References<\/h2>\n\n\n\n