March is the perfect time to start thinking about your day-to-day nutritional strategies for your triathlon training. With many athletes having races on their calendars in the next couple of months, now is the time to focus on fueling your body for the increased volume and intensity of your triathlon training sessions.
Pre-training : Clients often ask if they should train fasted? My advice: it depends. Fasted training may help metabolic flexibility, but a small pre-training snack boosts performance, especially for intense sessions. Metabolic flexibility refers to your body’s ability to efficiently switch between burning carbohydrates and fats for energy. If an athlete is not metabolically flexible and they are fasting, especially during double training sessions in a day, their body may start breaking down muscle tissue for energy when glycogen stores are depleted.
Every athlete's schedule is different, and nutrition should fit seamlessly into your lifestyle. Whether you're heading out for an early morning swim, run, or ride, having a quick and nutrient-dense breakfast is key for most recreational athletes juggling busy work, family life, and training. A 2021 study in the International Journal of Sport Nutrition and Exercise
Metabolism, highlighted the importance of pre-exercise carbohydrate intake in enhancing endurance performance. As your training volume increases, so do your nutritional needs. As a qualified Sports Nutrition expert, I recommend options such as Overnight oats and Chia Seeds or sourdough toast with peanut butter as great choices that provide lasting energy. You can find my favorite Recipe for Athletes here. Remember, it doesn’t have to be a feast—2-3 tablespoons are enough to support your performance.
Post-training recovery meals are just as important as pre-training fuel when following nutritional strategies for triathlon training. Replenishing your energy post-workout is fundamental, especially if you have another session later in the day. For that, you need carbohydrates, protein for muscle repair, a good source of antioxidants, and adequate hydration. This can come from whole foods with a meal such as avocado and egg on toast or granola with Greek yogurt and berries. It can also be a protein shake for those who are tight on time. Check out my recovery meal ideas here to help you refuel and recover effectively.
Training for a race goal is demanding, but with the right nutritional strategies for triathlon training, you can optimize your performance, feel your best every step of the way, and enjoy the build-up journey
In my next newsletter, we will discuss when you should start taking Nutrition during your Workout to prepare for your race goal, whether it's a triathlon, marathon, or another type of endurance event.
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