Skip to content
stardietsecrets

stardietsecrets

Special In The Health

Primary Menu stardietsecrets

stardietsecrets

  • Health & Fitness
  • Healthy Life
  • Healthy Food
  • Healthy Meals
  • Behavioral Therapy
  • Healthy Snacks
  • About Us
    • Advertise Here
    • Contact Us
    • Privacy Policy
    • Sitemap
  • Healthy Meals

what to eat before, during & after

Harold B. Brooks June 18, 2022

[ad_1]

If you recently signed up for an Olympic Triathlon, you need a good nutrition plan. This article will help you fuel yourself through the swim, bike and run!

The Olympic distance triathlon consists of a 1500 meter swim, 40k (~25 mile) bike, and a 10k (~6.2 mile) run. While the Olympic distance is considered a “short course” compared to longer Ironman races, it still takes an average of 3 hours to complete for recreational athletes. Not surprisingly, it’s very easy for athletes to fall victim to fueling pitfalls during that time. 

swimmer running in water

The good news is that with preparation and practice, you can hone your race day nutrition plan and perform at your best. 

Should I carb load for an Olympic distance triathlon?

In the week or so before the Olympic distance triathlon, it’s a good idea to carb load. Eating extra carbs allows your body to store those carbs as glycogen, which may provide additional energy during the race. 

Whereas most athletes eat 5-7 grams of carbohydrates per kilogram of body weight (2.2- 3.1 grams per pound) per day, aim to consume 10-12 grams of carbs per kilogram of body weight (4.5-5.4 grams per pound) per day. 

For a 150-pound athlete, that’s a carb range of 682-818 grams per day. 

Eating this amount of carbs may be difficult, especially with food alone. Carb-containing beverages, like sports drinks, juice, chocolate milk, coconut water, or oat/rice milk, are very helpful in getting you closer to your carb needs. 

What should I eat on a carb-loading day?

Breakfast: Quick/instant oats cooked in oat or rice milk, dried fruit, maple syrup/honey, greek yogurt or plant-based yogurt, peanut butter, glass of orange juice 
Snack: Fresh or dried fruit, pretzels/cereal, sports drink 
Lunch: Peanut butter & jelly sandwich with banana slices, chocolate milk or oat/rice milk
Snack: Clif bar or other cereal bar high in carbs (40+ grams carbs per bar), sports drink
Dinner: White rice, tofu, sweet potato, sauteed spinach and water OR pasta with tomato sauce, tempeh, roasted vegetables and water

Make sure you don’t eat anything new during race week, as this can upset your stomach! 

What to eat the morning of a triathlon

All triathlon races start with the swim, followed by the bike and run. At least an hour before the swim, consume 1- 4 grams of carbs per kilogram of body weight (0.45- 1.8 grams per pound). A general rule of thumb is to match your grams of carbs with the number of hours before your activity.

For example, consume 2 grams of carbs per kilogram of body weight (0.9 grams per pound) 2 hours before activity. For the same 150 lb triathlete, this equals 136 grams of carbs 2 hours prior to the start of the race.

What are examples of easily digestible breakfasts to eat 2 hours before the swim portion of a triathlon?

1. Peanut butter, jelly and banana sandwich with a sports drink
2. Bagel with peanut butter, honey, and banana with a sports drink
3. Two clif bars, large banana and sports drink

If you only have 60-90 minutes before the race to eat breakfast, opt for 1-1.5 grams of carbs per kilogram of body weight (0.45-0.68 grams per pound). For a 150 lb athlete, this means consuming between 68-102 grams of carbs for breakfast.  

What should I eat 60-90 minutes before a triathlon?

Here are three options:
1. Toast (15-20 g carbs) with peanut butter (3.5 g carbs per TBSP), honey (17 g carbs per TBSP), and large banana (30 g carbs), sports drink (~36 g carbs)
2. Bagel (52 g carbs), sports drink (~36 g carbs)
3. Clif bar (~40 g carbs), sports drink (~36 g carbs)

In order to figure out what feels good to you on race day, you’ll again need to experiment with different breakfasts on training days. If you’ve never been a big breakfast eater, you can train your gut to accept food and beverages in the morning. 

Start slow with a little bit of food and drink and gradually progress the amount you consume over the next few weeks. It’s normal to feel nauseous at first, and it will usually improve with repetition as your stomach learns to empty faster.

How to fuel during the triathlon

The bike course (or in transition to the bike course) is the first time triathletes fuel during their race. It is a critical fueling period, as the bike is the longest portion of the race (average 1 hour 20 minutes), and all nutrition must be carried aboard the bike. No aid stations exist on the course. 

During the cycle, consume 30-60 grams of carbs per hour. These carbs are necessary to maintain blood sugar levels for energy and performance.

man on cycle eating gel

In addition, drink 12-24 ounces of fluid per hour (~half to one water bottle per hour) to compensate for sweat losses and regulate body temperature. In addition to carbs and fluid, it’s important to consume sodium to replace the amount lost in sweat. 

Triathletes are encouraged to consume 400-800 mg of sodium per hour, depending on individual sweat rates and race climate. Hotter temperatures cause more sweating and require more sodium consumption. 

What should I drink on the bike during an Olympic distance triathlon?

Here are three options:
1. 24 oz of Gatorade Endurance = 44 g carbohydrates & 720 mg sodium
2. 24 oz Skratch Labs mix = 30 g carbohydrates & 760 mg sodium 
3. 2 gels = 44 g carbohydrates & 100-600 mg sodium (SiS Go Isotonic  gels, Gu energy gel, Clif Shot energy gel) 

If you’re using gels, use electric tape to adhere it to the bike tube at the line where you rip the gel open. That way, you only have to use one hand to open it, rather than stopping the bike to open with two hands. 

The nutrition recommendations for fueling your run are the same as the bike: 30-60 grams of carbs per hour, 12-24 ounces of fluid per hour, and 400-800 milligrams of sodium per hour. However, the logistics are different than the bike. 

Throughout the run course, every 1-2 miles, aid stations offer cups of water and gatorade (typically in ~6 oz cups). So instead of carrying your own fuel, you can rely on the aid stations. That said, try to train with the type of sports drink and gels that are offered on the race course.

runners in race

How to set up your nutrition at transitions 

Quick transitions between the swim, bike and run are key to competitive triathlon racing. Make sure your gels are already taped to your bike and water bottles are in your bike cages. Any gels or additional fluids should be laid out on your running gear where you’ll easily see them. 

Know exactly where you’ll put these foods so that they are easily accessible during the run. Practice the transitions at least once or twice prior to race day. 

How to recover after a triathlon

After completing an Olympic distance triathlon, it’s important to focus on recovery nutrition to refuel and repair your worn down muscles. You likely won’t be able to eat a full meal until you leave the race area, so try to eat a recovery snack as quickly as possible. 

Food is often provided by the race organizers at the finish line. Try to eat some carbs and protein. For example, a bagel with peanut butter, a bag of pretzels, a piece of fruit and a protein bar, or anything that you can get your hands on. 

Definitely include plenty of fluids and electrolytes in your recovery nutrition. Although you likely hydrated throughout the race, continue to do so for the rest of the day. 

When you’re able to sit down for a meal, consume a balanced meal of carbs, protein, and fat. For example, rice, beans, veggies, and avocado. Recovery nutrition is extremely important for the next 24-hours, so continue to eat well-balanced meals throughout the day. 

If you follow these tips and guidelines, you’ll crush your Olympic distance triathlon. 



[ad_2]

Source link

Tags: Andes Health Mart Store Number, Ar Health Clinic, Article About Oral Health, Burden Of Health Disease Pdf, Communication In Global Health Innovations, Denver Metro Health Std Clinic, Dept Of Health Provider Search, Emory Health System Family, Family Health Associates Dr Earl, Family Health Center Labs, Highmark Health Ratings, Home Health Hiring Flyer, Honor Health Cigna, Horizon Health Brighton, How Obesity Affects Community Health, Hunion Health Chicago, Indeed North American Mental Health, Kings View Mental Health Affiliates, Laramie Reproductive Health Rainbow Run, Latino Perception Of Health, Links Health And Human Services, List Of Cheese Health, Memorial Health Care Center Endocrinology, Metro Health Foundation Facebook, Nerium Eht Brain Health Supplement, Nku Health Counseling And Prevention, Nvq Level 2 Mental Health, Odu Student Health Services Prices, Poultry Health Mucous In Droppings, Pre-Health Classes Uf, Premium Value Health Savings Account, Priya John Bombay Health Research, Professor Public Opinion Health Care, Programs That Offer Health Coaches, Prominence Health Plan Leadership, Prostitutes And Health, Public Health Bloomfield Iowa, Texas Health Family Care 410, Together Health Lake Mary, Tower Hill Uf Health Zaidi, Traditional Dance Teachers Mental Health, Trans Health Conference Philadelphia 2016, Unskilled Home Health Care Denver, Uo Masters Mental Health Counseling, Upland Hills Health Foundation Board, Urban Bee Hives Health, Walker Whitman Public Health, Wheeler'S Ranch Health Harmony Festival, Women'S Health Choice Nottingham Way, Www.Manet Community Health Center

Continue Reading

Previous Meals on Wheels takes a hit due to inflation
Next Yellow Dog Deli creates healthy meals for furry friends using human-grade ingredients

More Stories

How Nurses Can Take Care of Patients with Mental Health Challenges
  • Healthy Meals

How Nurses Can Take Care of Patients with Mental Health Challenges

Harold B. Brooks May 30, 2023 0
3 Stem Icons to Celebrate in 2022
  • Healthy Meals

3 Stem Icons to Celebrate in 2022

Harold B. Brooks May 21, 2023 0
Some Fad Diets Are Better Than Others
  • Healthy Meals

Some Fad Diets Are Better Than Others

Harold B. Brooks May 13, 2023 0
May 2023
M T W T F S S
1234567
891011121314
15161718192021
22232425262728
293031  
« Apr    

Archives

  • May 2023
  • April 2023
  • March 2023
  • February 2023
  • January 2023
  • December 2022
  • November 2022
  • October 2022
  • September 2022
  • August 2022
  • July 2022
  • June 2022
  • May 2022
  • April 2022
  • March 2022
  • February 2022
  • January 2022
  • December 2021
  • November 2021
  • October 2021
  • September 2021
  • August 2021
  • July 2021
  • June 2021
  • May 2021
  • April 2021
  • March 2021
  • February 2021
  • January 2021
  • December 2020
  • November 2020
  • October 2020
  • September 2020
  • August 2020
  • July 2020
  • June 2020
  • March 2020
  • November 2018
  • October 2018
  • December 2016

Recent Posts

  • 8 Ways to Rock Your Holiday Leftovers
  • How Nurses Can Take Care of Patients with Mental Health Challenges
  • 6 Updated Medical Device Marketing Strategies
  • Vegan Cinnamon Roll Biscotti
  • Fudgy Vegan Peppermint Brownies Made with Black Beans

BL

Tags

Alive Women'S Health Multivitamin Centura Health Speech Therapy Jobs Covid 19 Health Projections Gnr Health Systems health Health And Fitness Management Degree Health And Safety Code 34173 Health Authority In Europe Health Benefits Of Avocadoes Health Benefits Yellow Dock Health Canada New Vaccine Names Health Care Insurance Burnie Health Care In Vineland Nj Health Care To Illegals Snopes Health Compliace Office Fsu Health Connector Doctors Health Definition Fat Health Disadvantages Of Drinking Wine Health Disparities Symposium Nyu Health Education Last 12 Month Health Food Store Barcelona Health Informatics Masters Syracuse Health Insurance Coverage Transgender Health Insurance For Invisalign Health Insurance In Nys Affordable Health Insurance Office Vt Health Insurance Subsidy To Companies Health Insureance Alaska Having Baby Health Insurer Aurora Il Health Jobs In Riverton Ut Health Lottery 22 Free Spins Health Net Insurance Seoul Medical Health Psychology Northampton Ma Health Quest - Development Officer Health Ranger On Cancer Health Related Doctoral Degrees Health Related Interest Groups Health Risks For Steroids Health Risks In Pesticides Health Risks Of Humidity Health Risks Of Silver Nirate Health Solutions Inc St Vincent Mt Pleasant Dept Of Health Non Verbal Communication Mental Health Physical Health Persuasive

Related Article

8 Ways to Rock Your Holiday Leftovers
  • Healthy Food

8 Ways to Rock Your Holiday Leftovers

Harold B. Brooks May 31, 2023 0
How Nurses Can Take Care of Patients with Mental Health Challenges
  • Healthy Meals

How Nurses Can Take Care of Patients with Mental Health Challenges

Harold B. Brooks May 30, 2023 0
6 Updated Medical Device Marketing Strategies
  • Healthy Food

6 Updated Medical Device Marketing Strategies

Harold B. Brooks May 30, 2023 0
Vegan Cinnamon Roll Biscotti
  • Healthy Food

Vegan Cinnamon Roll Biscotti

Harold B. Brooks May 28, 2023 0
vegan peppermint brownies on a white plate
  • Health & Fitness

Fudgy Vegan Peppermint Brownies Made with Black Beans

Harold B. Brooks May 28, 2023 0
stardietsecrets.com | CoverNews by AF themes.

WhatsApp us