D. Benjamin Satkowiak*
Triathlon competition is a physically demanding sport. The body, in effort to keep itself in optimal working condition, relinquishes its precious resources, sapping the life out of even the fittest competitor. Because of this, the nutrition plan of a triathlete must be adequate in conditioning the body, and its systems, for the physical turmoil.
A triathlete can expect to burn anywhere from 4,000-5,000 calories during a single event. During training, the amount is slightly lower, from 2,000 to 3,000 calories, per session. As such, nutritional needs need to be increased accordingly.
The following tips can help improve a triathlete's competition and training, by allowing for greater, more efficient use of energy.
1.) A.M. Nutrition, pt.1: Eat a pre-workout meal at least 2 hours before training, in order to allow for proper digestion.
2.) A.M. Nutrition, pt.2: Approximately 1 hour before your workout, ingest something small, containing carbs, such as an orange or apple, with a handful of nuts or granola.
3.) Hydration: During training or competition conditions, replenishing the body at frequent intervals is necessary. Attempt to drink 4-5 ounces of fluid approximately every 20 minutes, if at all possible.
4.) Avoid Deficits: Approximately every 30-35 minutes, ingest solid calories, such as a sports nutrition or protein bar. If you go too long without substantial amounts of nutrients, your body will become weak and sluggish.
5.) Avoid Painkillers: Many athletes feel the need to take pain relievers, such as Advil or Tylenol, before endeavors, in order to avoid fatigue symptoms. Doing so can cause undue stress on the kidneys.
6.) Stick With The Plan: Stay with what you know. Refuse food and drink you don't normally consume. Never try it on race day.
7.) Carb Loading: The night before an event, store up whole-grain, low-glycemic carbs, such as pasta, or rice. Look to consume several small portions, spread out evenly, every hour for the last 3-4 hours before bedtime.
8.) Fight Waste: Avoid high-fiber meals before events. The last thing you need stomach complications on event day.
9.) After Effects, pt.1: Have a carb-rich meal, within 30-45 minutes of finishing, replacing glycogen stores and replenishing your energy.
10.) After Effects, pt.2: Continue consumption of water and sports drinks. Your body will need several hours to recuperate.
Keep these tips in mind as you train. Never underestimate the importance of diet in triathlon competitions. Treat your body like a Porsche engine and fuel it with the highest-quality ingredients.
*The author, D. Benjamin Satkowiak, is a successful business entrepreneur and personal trainer. All information herein is for educational and entertainment purposes only. Please consult a physician before starting any workout or nutritional program.
A triathlete can expect to burn anywhere from 4,000-5,000 calories during a single event. During training, the amount is slightly lower, from 2,000 to 3,000 calories, per session. As such, nutritional needs need to be increased accordingly.
The following tips can help improve a triathlete's competition and training, by allowing for greater, more efficient use of energy.
1.) A.M. Nutrition, pt.1: Eat a pre-workout meal at least 2 hours before training, in order to allow for proper digestion.
2.) A.M. Nutrition, pt.2: Approximately 1 hour before your workout, ingest something small, containing carbs, such as an orange or apple, with a handful of nuts or granola.
3.) Hydration: During training or competition conditions, replenishing the body at frequent intervals is necessary. Attempt to drink 4-5 ounces of fluid approximately every 20 minutes, if at all possible.
4.) Avoid Deficits: Approximately every 30-35 minutes, ingest solid calories, such as a sports nutrition or protein bar. If you go too long without substantial amounts of nutrients, your body will become weak and sluggish.
5.) Avoid Painkillers: Many athletes feel the need to take pain relievers, such as Advil or Tylenol, before endeavors, in order to avoid fatigue symptoms. Doing so can cause undue stress on the kidneys.
6.) Stick With The Plan: Stay with what you know. Refuse food and drink you don't normally consume. Never try it on race day.
7.) Carb Loading: The night before an event, store up whole-grain, low-glycemic carbs, such as pasta, or rice. Look to consume several small portions, spread out evenly, every hour for the last 3-4 hours before bedtime.
8.) Fight Waste: Avoid high-fiber meals before events. The last thing you need stomach complications on event day.
9.) After Effects, pt.1: Have a carb-rich meal, within 30-45 minutes of finishing, replacing glycogen stores and replenishing your energy.
10.) After Effects, pt.2: Continue consumption of water and sports drinks. Your body will need several hours to recuperate.
Keep these tips in mind as you train. Never underestimate the importance of diet in triathlon competitions. Treat your body like a Porsche engine and fuel it with the highest-quality ingredients.
*The author, D. Benjamin Satkowiak, is a successful business entrepreneur and personal trainer. All information herein is for educational and entertainment purposes only. Please consult a physician before starting any workout or nutritional program.
source: sports.yahoo.com
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