HOW TO EAT BEFORE A TRIATHLON

Training is key to triathlon or ironman events, but following a nutritional program in parallel guarantees success.Adopting a real diet strategy prevents premature feeling of tiredness. Let's focus on recommendation you should put into practise one week before doing a triathlon. 

D-7, OPTIMISE: HYDRATION, CARBOHYDRATES AND SELF-DISCIPLINE

The main priority this week is to build up glycogen reserves which is directly dependent on carbohydrate consumption.The higher the reserves, the longer you will be able to sustain effort or level of intensity. In practice, this means giving priority to complex carbohydrates (pasta, rice, semolina, etc.) during meals, with an intake at each meal.

It's important to hydrate abundantly. This helps to prevent the risk of dehydration with inevitable effects performance. You should drink at least 1.5 litres of water on the day, preferably mineral water for the mineral content, rather than spring water. It is highly recommended to avoid drinking acidic drinks such as: soft drinks and alcohol.

 

D-3 FORTIFYING STAMINA WITH MALTODEXTRIN

The priority is the same: build up stamina with carbohydrates. That's where Maltodextrin is ideal. It's a sugar that builds up energy reserves without undermining your eating habits.

Practical details:

A balanced diet fortified with complex carbohydrates (pasta, rice, quinoa, etc.)

- Plus drink 1 to 2 water bottles of Maltodextrine.

 

D-1 THE DAT BEFORE THE TRIATHLON

Priority must be given to getting the best possible night's sleep. Meals must be easy to digest. Avoid fatty substances like butter and sauces but don't avoid them completely. The meal must be high in calories and include complex carbohydrates.

Practical details:

- Soup

- White meat

- Pasta (“al dente”)

- Ratatouille

- Yoghurt and/or stewed fruit

- Water

 

3 HOURS TO GO - THE START IS IMMINENT

This meal must be completely digested before the start and give you lots of energy. Meal must be easy to digest, avoid such things as brioche. It must provide carbohydrates without causing digestive discomfort, so avoid wholegrain foods such as wholemeal bread and wholemeal crispbread. Practical details: - A super cake: It is an energy cake that is rich in carbohydrates and above all easy to digest. A hot drink. It is important to give yourself at least 3 hours to ensure complete digestion.  

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photo advisor

Marie Fauchille

Dietician-Nutritionist, passionate about multisport/adventure racing and rowing

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