Sports Nutrition Improving Performance The Ultimate Triathlete Diet Guide By Chrissy Carroll, RD, MPH facebook twitter linkedin Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach, and the author of "Eat to Peak: Sports Nutrition for Runners and Triathletes" Learn about our editorial process Chrissy Carroll, RD, MPH Medically reviewed by Medically reviewed by Richard Fogoros, MD on April 23, 2019 Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Review Board Richard Fogoros, MD Updated on April 30, 2020 Print Table of Contents View All Daily Triathlon Diet Sample Daily Diet Plan The Keto Diet Pre-Workout Nutrition Fueling During Exercise Post-Workout Nutrition There’s no doubt you’re familiar with the three disciplines of a triathlon: Swimming, cycling, and running. But there’s a fourth discipline that athletes often overlook, and it's nutrition. An optimal triathlon nutrition plan can be the difference between a PR and an upsetting finish. Build your endurance nutrition IQ with the tips below and get ready for your best tri season yet. Your Daily Triathlon Diet While race day nutrition is important, it’s what you eat outside of events that generally makes the biggest difference in health and performance. By focusing on a wholesome daily diet, you help your body maximize training adaptations and recovery throughout your season. A nutritious triathlete diet doesn’t vary much from standard healthy eating recommendations. But you should anticipate eating more during the season and less during the off season to account for changes in energy output. You can break your triathlon diet plan into three essential pillars. These concepts may sound easier in theory than in practice, but sticking with them will serve you well. Eat high-quality meals and snacks made up of mostly whole foods.Enjoy treats occasionally, but don’t overcompensate for your workouts. (In other words, avoid rationalizing eating an entire sleeve of cookies because you pounded the pavement—but it’s certainly okay to grab one or two cookies.)Maintain a healthy weight while molding your body and exercises to meet the needs for swimming, cycling, and running. Monitor Your Macros Each of the three macronutrients (carbs, protein, and fat) serves an important purpose in a triathlete's diet. There’s no hard-and-fast rule on the exact amount of each macronutrient that your body needs. It varies based on your genetics, training regimen, and any medical conditions you might have. Carbohydrates act as your body’s primary source of energy, protein supports muscle repair and recovery, and fat enhances satiety and promotes overall health. Carbohydrates Aim for 45% to 65% of calories, or approximately 3 to 12 grams of carbohydrates per kilogram of body weight. Simple carbohydrates like bananas should be consumed at least 30 minutes prior to your workout. During intense exercise lasting longer than an hour, try fast-absorbing carbohydrates like gels. Protein Aim for 10% to 30% of calories, or 0.8 to 1 grams per kilogram of weight on rest days (increase to 1.7 to 2 grams per kilogram when training more than four hours per day). Timing is important. Since your body can't store protein, it should be consumed throughout the day, and ideally within two hours post-workout for recovery. Fat Aim for 20% to 35% of calories. Fat is important for nerve function, organ protection, and is a source of fatty acids. But if performance and achieving a new personal best time is vital, a high-fat diet can slow you down. Most triathletes will fare well using these recommended ranges. If you’re curious about how your macros compare to these numbers, try tracking your food for a few days via a website or phone app. If your ranges are pretty different from these, adjust your diet to see if changing them better supports your training. Achieving Balance It seems simple—if you’re burning all those calories during your workouts, the pounds should be melting away, right? Unfortunately, many triathletes find the scale moving in the opposite direction. One of the most common reasons is an increased appetite. Have you ever felt ravenous a few hours after a long run? Does your inner cookie monster make an appearance after your brick workout? If so, you’re probably familiar with this phenomenon. Interestingly, most scientific research suggests that individual exercise bouts actually suppress hunger hormones rather than increase them. However, it’s unclear how this impacts endurance athletes who consistently train day after day. Anecdotally, training hunger is a real concern among many athletes. On the flip side, some athletes fear weight gain and perpetually under-fuel themselves. At a minimum, this can cause poor training adaptations. At worst, it can be dangerous for your health. Even more concerning, athletes who consistently under-fuel are at risk for a condition known as RED-S (relative energy deficiency in sport). This mismatch between dietary intake and energy expended can cause complications like menstrual dysfunction, poor immune health, weakened bones, loss of muscle mass, and other problems. There’s definitely a careful balance here between supporting your training and supporting a healthy weight. However, it's achievable through a triathlete diet filled with lots of fruits, vegetables, whole grains, lean proteins, and healthy fats. By filling up with nutrient-dense options, you can both satisfy your hunger and meet the demands of your training schedule. Sample Daily Diet Plan Curious what all of this looks like in an actual day's meals? Here’s an example of a balanced eating plan for a triathlete. Breakfast Blueberry Oatmeal1 cup dry oatmeal cooked with 1 cup of 1% milk and 1 cup water1 cup blueberries1 teaspoon cinnamon1/4 cup slivered almonds Snack 1 cup low-fat cottage cheese1 sliced peach10 whole wheat crackers Lunch Roasted veggie and turkey pita1 large whole wheat pita1 cup roasted red peppers1 cup sautéed or roasted zucchini (in ½ tablespoon olive oil)1/4 cup mozzarella cheese2 ounces turkey breast1 medium-sized baked sweet potato2 small fig cookies Snack Apple with 1 tablespoon peanut butter Training Session Sports drink (16 ounces) Dinner Pasta with veggies and meat sauce1 1/2 cups cooked whole grain spaghetti1 tbsp olive oil1 cup zucchini1 cup cherry tomatoes1 cup marinara sauce5 ounces 90/10 (ratio of meat to fat) ground beef Snack 1 cup raspberries and 1 tablespoon dark chocolate chips This plan provides 3,300 calories (28% fat, 53% carbohydrates, and 19% protein). Keep in mind that your specific calorie needs will vary based on your height, weight, gender, training regimen, and metabolism. For competitive athletes with intense training regimens and for long course athletes, carbohydrate and calorie needs would increase. The Keto Diet Many athletes follow, or are curious about, the ketogenic diet. While this diet may help some athletes lose body fat and reduce reliance on carbohydrate for fuel, it’s not the magical panacea that many make it out to be. Nutrients The ketogenic diet flips traditional athlete macronutrient ratios. Those on the keto diet eat very few carbohydrates, moderate protein, and high amounts of fat. The goal is to shift your body from using carbohydrates for fuel to using fat for fuel. In theory, this sounds ideal. Your body has far more fat available for energy production, and if you can train it to use more of that fat, all the better for performance, right? Research Unfortunately, while the first part is true—you do shift towards using more fat for fuel —research has not shown improved performance. One study found that a 10-week ketogenic diet helped athletes lose weight and body fat, and they were able to better utilize fat as a fuel source. However, there was a statistically significant decrease of 2 minutes in time to exhaustion. Other performance measures trended towards a negative effect as well, and athletes reported an inability to easily undertake high-intensity sprints.. Another study on elite race walkers found that while a ketogenic diet increased fat oxidation, it also decreased exercise economy. In other words, it became harder for athletes to perform at race-level intensity. There was also no improvement in athletes’ performance during an intensive three-week training protocol, while other diet interventions (high-carb and periodized diets) led to quicker times. Among average healthy adults (not competitive athletes), research has shown that a ketogenic diet led to similar performance reductions. For example, a study in the journal Nutrition & Metabolism demonstrated a reduction in VO2 (amount of oxygen measured in the body during intense exercise) peak and peak power. So is a ketogenic diet worth exploring? That’s a personal decision only you can make. While it may lead to weight loss and better body composition, it’s also possible that it could negatively impact performance. Keep in mind that no matter what style of eating plan you follow, you want it to be something you can stick with for the long term. Pre-Workout Nutrition If you’ve nailed down your daily diet, now it’s time to get into training and race day nutrition, starting with your pre-exercise meal. Eating before a long workout not only satisfies your stomach and prevents hunger, but it also tops off your energy stores. Try eating a pre-workout meal that fits the following criteria: High in easily digestible carbohydrates. For most athletes (with the possible exception of fat-adapted keto athletes), eating a high-carb meal prior to exercise improves performance.Moderate in protein. You'll eat more protein post-workout for recovery.Low in fat and fiber. Both can lead to gastrointestinal upset if eaten too close to your workout. Sample Pre-Workout Meals These options meet the high-carb, moderate protein, low-fat, low-fiber criteria: Toaster waffles topped with fruit and maple syrup or honeyBagel with cream cheese or peanut butterFruit smoothieSkillet sweet potatoes and scrambled eggsPasta with red sauceChicken and riceQuinoa with poached eggs Some researchers believe that a meal with low glycemic index carbohydrates—carbs that raise the blood sugar level more slowly—is optimal. However, review studies on this topic are inconclusive. It appears the most important aspect of the pre-exercise meal is simply to include carbs, not necessarily the types of carbs you choose. You do want to consider selecting carbohydrates that match your own digestive tolerance, though. For example, many individuals are sensitive to the effects of fiber during exercise—the last thing you want is a mid-race rush to the porta-potty. It's wise for many triathletes to avoid high-fiber fruits, vegetables, or whole grains prior to a big training session or race. Meal Timing Ideally, you’ll want to eat your pre-exercise meal about one to four hours before long or intense workouts. Eating too close to your session can cause gastrointestinal upset, while eating too far out can leave you lacking energy. Of course, one to four hours before exercise is still a fairly large time range. How do you know what is best for you? Practicing is the best way to find out. Try different foods and timing during training to nail down exactly what works best for you, both in terms of gastrointestinal comfort and energy levels. Generally, the farther out from your training session, the bigger the meal you’ll need to start out feeling fueled. This scenario also provides more flexibility for a wider variety of food, since you’ll have more time to digest. Eating about an hour before your long run? A bagel with a little cream cheese might be a perfect option for you. Eating four hours beforehand? You might have a bigger meal, like a breakfast hash and a fruit smoothie. Fueling During Exercise During exercise, your nutrition concerns should focus hydration, electrolytes, and fuel. Hydration and Electrolytes For exercise lasting less than an hour, drinking plain water works just fine. If you’re exercising for over an hour (or it is very hot outside), you’ll want to take in both fluid and electrolytes—specifically sodium. Though several electrolytes are lost in sweat, sodium is lost in the largest amounts. The rate at which you sweat and the sodium that is lost varies from athlete to athlete. Research has shown that high sodium losses in sweat can lead to slightly lower blood sodium levels. This, combined with fluid overload, may increase the risk of hyponatremia—a dangerous drop in blood sodium levels. Rest assured, though, that it’s easy to meet your sodium needs during exercise. Instead of drinking water for long sessions, you can drink a commercial sports drink. You can also use fizzy electrolyte tabs that you add to water. Or, you can drink water and use a salt replacement product designed for athletes. How to Use Electrolyte Tabs Fuel Types and Timing If you’re training for longer than one hour and 15 minutes, you’ll also want to add some carbohydrate-based fuel during exercise. Your muscles are working hard, and keeping a steady stream of carbs flowing gives them the energy to continue to do so. Aim for 30 to 60 grams of carbohydrate for every hour of exercise. Start fueling around the 30- to 45-minute mark. Even though your body doesn’t necessarily need fuel yet, it’s helpful to get a steady stream of carbohydrates flowing to get your digestive system used to processing the fuel and to prolong the amount of time before you hit the wall. Fuel can come in many sources, but they should be rich in easily digestible carbohydrates. You can choose options specifically manufactured for sport, or you can choose grocery store options that will also meet your needs. For example: Sports drinksGelsShot blocksGummiesRaisinsBananasFig bars What this looks like in practice: Say you’re going on a 3-hour bike ride. You might decide to consume a gel (25 grams of carbohydrate each) every 45 minutes of your training ride, or 1/3 cup of raisins (38 grams of carbohydrates) every hour. Either of these options would fuel you at that rate of 30 to 60 grams per hour. The only exception to this advice is for fat-adapted ketogenic athletes. If you’ve chosen to follow that type of diet, you probably won’t need to eat at these rates since your body can utilize more fat as fuel. Post-Workout Nutrition Proper recovery nutrition is a key part of the triathlete diet. You’ll replenish energy stores in your muscles and start the muscle fiber repair process, both of which will help you arrive at your next session in optimal condition. Keep in mind that not every workout needs a large recovery meal. Sometimes recreational athletes make the mistake of eating big recovery meals after every workout, which can contribute to excess calories and weight gain. Instead, focus on recovery meals and snacks after: Long, moderate intensity workouts that last more than two hoursHigh-intensity workouts that last more than an hourThe first workout, if you are doing two-a-day workouts and are a competitive athlete Recovery Nutrients In those three situations, take in carbohydrates along with some protein within 30 to 60 minutes of completing your workout. You can wait up to two hours for maximum results, but it's ideal to consume carbohydrates and protein ASAP after you finish your workout. Just how much carbohydrate depends on your body weight. Aim for 1 to 1.2 grams of carbohydrate per kilogram of body weight after your training session. For example, let’s say you weigh 72 kilograms (160 pounds). Using the calculation above, that would mean you’d aim for 72 to 86 grams of carbohydrate after your workout. This may seem like a lot, but it can easily be built into a filling post-workout meal. Along with that carbohydrate, most people should include 15 to 25 grams of protein. Masters-age athletes may experience slower recovery rates compared to younger athletes, possibly due to issues with protein remodeling in the muscles after exercise. Because of this, some researchers have suggested that older athletes take in a bit more protein after exercise (perhaps around 25 to 30 grams). Remember, for shorter sessions you don't have to worry about these amounts. You can maximize recovery after short workouts with a small carbohydrate and protein snack—for example, a glass of chocolate milk or Greek yogurt with fruit. A Word From Verywell There’s no one-size-fits-all triathlon diet that fitd every single person. Your training schedule, body type, genetic makeup, and food preferences are unique to you. Following the basic tenets of healthy eating for athletes, though—like consuming lots of nutrient-dense whole foods and focusing on good pre-exercise and recovery meals—will have you crossing the finish line like a champ. Why Athletes Need Rest and Recovery After Exercise Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. U.S. Department of Agriculture. Dietary Guidelines for Americans 2015-2020. 8th ed. December 2015. Vitale K, Getzin A. 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