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Nutritional plans for a triathlon

Are you participating in a triathlon soon? Check out our tips and nutrition plans to best prepare you from a hydration and nutrition perspective.

nutritional advice before a triathlon

A few days before the race (from D-4), it is recommended to:

  • Reduce the consumption of foods that are too sugary and gluten-based, as well as alcohol.
  • Limit the consumption of fiber, or even eliminate it 24 hours before.
  • Stay well hydrated and regularly.
  • Consume carbohydrates in the form of food (pasta, rice, etc.) or a recharging drink (Carbo Powder from D-4 to D-2) or an energy drink (Booster+).

How to eat during a triathlon?

quel repas avant un triathlon ?

You can have a "normal" breakfast or adapt it slightly to make sure you get off to a good start!
To do this, we invite you to read our dedicated article: "What to eat before a race?".

What to take just before the start of a triathlon?

To combat the cold, the wait, but also the stress that can invade you a few minutes before the start, you can take a waiting ration, such as an energy gel, an energy drink (diluted to half, i.e. 10g of Booster for 250ml of water), an energy cream or a piece of energy bar 30 to 45 minutes before the event.
It is advisable to drink regularly until the start to avoid leaving with a water deficit. But avoid magnesium waters which can accelerate transit.

How to eat while swimming?

There is generally no contribution to this part

How to eat on a bike?

From the transition phase, it is important to start hydrating and eating to recover from the swim. Start by drinking a little water or a sports drink before getting on the bike. Then start the following routine to maintain your energy reserves at an optimal level:

  • HYDRATION: 2-3 sips of sports drink every 10 to 15 minutes
    Recommendation: 500 to 750ml of sports drink per hour.

You will generally start with 2 to 3 500ml bottles and you can top up with water at aid stations depending on the duration of the event and the temperature of the day.

triathlon
  • DIET: an energy gel, a piece of energy bar, energy gums or a homemade recipe like savory or sweet cake every 30 minutes.
    Recommendation: 1 to 2 gels per hour.

It is recommended to consume 1 gram of carbohydrate per hour per kilogram of weight. If I weigh 70 kg, the recommended carbohydrate intake per hour is therefore 70 g.

In case of a change in altitude on the bike course, it is recommended to take an energy gel before a climb.

Depending on your tastes, you can alternate between sweet and savory. Don't hesitate to check out our sports recipe ideas, like the recovery chocolate cake.
To complete this, you can eat at the refreshment stations, depending on your desires and tolerances.

Be careful not to eat too much solid food before the transition to running to limit the risk of discomfort and digestive problems.

How to eat when running?

You will have something in your transition bag or near your bike to leave with reserves for the running race, but you will not necessarily take flasks of water or energy drinks to avoid weighing yourself down.

HYDRATION: water, energy drinks available at aid stations, and possibly cola at the end of the race to give you comfort.
Recommendation: at least 500 ml of water or energy drink per hour.

triathlon

To complete, you can eat at the refreshment points, depending on your desires and tolerances: small savory cake, energy bar, pieces of fruit, cheese, dark chocolate...

after the triathlon

It's important to replenish carbohydrate and protein stores and rehydrate the body after endurance exercise. So, make sure you drink plenty of fluids and eat a substantial meal. A pleasure dinner is entirely possible, especially if you don't have any other sporting deadlines close by.

If you have a race in the days or weeks that follow, we advise you to take either:
- a recovery drink within 30 minutes of the end of the race in order to optimize your recovery and the sequence of races.
Example: a 500ml bottle of Authentic Récup or Récup mixed in yogurt, fromage blanc or in the form of a smoothie or milkshake. (see Our nutrition recipes),
- a high-protein bar enriched with collagen,
- protein chips after exercise.

boisson de récupération Authentic Nutrition

Note that drinking alcohol after physical activity is not recommended because it dehydrates the body even more.

Tips for your triathlon

transition bag

Depending on the race (distance and organization), you may have transition bags or your own supplies when you drop off your bike.

Be careful, however, about what you leave inside because these bags are sometimes left in direct sunlight... energy drinks can deteriorate and drinking lukewarm drinks is not necessarily very pleasant.

Optimize the amount of energy drink

To have more energy drink, you can overdose a bottle and then reconstitute the drink with water taken from the aid stations.

A bottle adapted to the extension can allow you to reconstitute the Authentic Nutrition drink while riding thanks to 2 overdosed bottles. This guarantees 5 liters of energy drink with just water to take from the aid stations.

supplies

Over long distances (Iron Man), it is impossible to operate completely independently given the distance and duration of the event.

Be careful about the products you take at the refreshment stations. It is not always advisable to consume the energy drink provided if you have never tried it before... Favor foods and drinks that you have tried before.

manage your routine

Whether you're focused on the grindstone or in your running shoes, it's not always easy to eat and drink regularly and adequately. Some triathletes opt for programming a timer to better manage this routine.

triathlon nutrition plans

To go further and best prepare for your next triathlon, we invite you to consult our nutritional plans dedicated to each triathlon format:

- Nutritional plan for a S triathlon
- Nutritional plan for a M triathlon
- Nutritional plan for a L triathlon
- Nutrition plan for an XL triathlon

plan nutritionnel triathlon

Nutritional advice and plans written in collaboration with our dietitian-nutritionist and our ambassadors and athletes from the Rougeot Beaune Triathlon Club.

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