How to prepare for your triathlon?


If training is key to triathlon or ironman events, following a nutritional program in parallel, ensures your experience is a success. Adopting a real diet strategy prevents premature feeling of tiredness. Let's focus on recommendation you should put into practise 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 carbohydrates 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 (recommendation) (pasta, rice, semolina…) during meals, with an intake at each meal.

Hydration must be significant, because it helps to prevent the risk of dehydration, with the effects on performance being inevitable. In practise, you should drink 1.5l of water per day, preferably mineral water rather than spring water because of the amount of minerals it provides. It is highly recommended to avoid drinking acidic drinks such as: carbonate drinks and alcohol.

D-3 fortifying stamina with maltodextrin

The priority remains the same, build up stamina with supply of carbohydrates. This is when maltodextrin comes into play. It's a sugar that serves to build-up energy reserves without undermining your eating habits.

In practice :

  • A balanced diet fortified with complex carbohydrates (pasta, rice, quinoa…
  • Add 1 to 2 water bottles of maltodextrin to be drunk everyday.

D-1 the day before the triathlon

Priority must be given to getting the best possible night's sleep. Meal must be easy to digest, therefore avoiding fatty substances (butter, sauces…) without completely eliminating them. The meal must be high in calories and made up of complex carbohydrates.

In practice:

  • Soup
  • White meat
  • Pasta (al dente)
  • Vegetable Ratatouille
  • Yoghurt and/or fruit pure
  • Water

H-3 Start is imminent 

The purpose of this meal is to provide energy, which is fully digested before start. 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, wholemeal crispbread...

In practice :

  • 1 super cake: It's an energy cake, high in carbohydrates and especially easy to digest
  • A hot drink.

It is important to give yourself at least 3 hours to ensure full digestion.

Marie Fauchille
Dietician | Nutritionist
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