Diet year round. - Triathlon Week

DrRob · 11-16-2003, 07:51 PM

I am new to triathlon training and am wondering how do people eat year round. I am not overweight - but my diet is pretty high in carbs ( coming from an italien family - we eat a lot of pasta and bread). What I am trying to do is not spoil my training with bad dietary habits.

athletekitch · 03-19-2005, 09:47 AM

Hi Rob

It sounds like you're nutrition base is pretty good. Year round you need to establish a consistent nutrition base from which to build on and manipulate for performance improvements. A few key points to take into consideration (on top of nutrition base) are:

1. Daily energy intake. This is determined by training volume; if it is low, you are looking at 6g carbohydrate per kg bodymass per day, if it is high the you are looking at 10g carbohydrate per kg bodymass per day. Your requirements will fall somewhere between these.

2. Pre-training meals. Aim for 1g carbohydrate per kg bodymass approx 2-2.5 hours before exercise for this meal. Make sure it is low fat so as not to impede absorption rate. This meal is important because liver and muscle glycogen (energy) stores are readily depleted. This will ensure energy is available for your training session (note: make sure this is included in the total energy intake in point 1.).

3. Post-training meals. Aim for 1-2g carbohydrate per kg bodymass and 10-20g protein within the first 2 hours post-training. These first 2 hours are vital as the rate the body absorbs and converts carbohydrate to glycogen in the liver and muscles is about 7-8% per hour, with a decline in rate to 5% thereafter (note: make sure this is included in the total energy intake in point 1.).

4. Return to your base nutrition during rest days ensuring good variety of fruit and vegetables to optimise vitamin and mineral status.

Above all Rob, enjoy the triathlon experience, as well as your food!!!

Jason