Performance – why diet matters!

There are many factors that contribute to your overall performance and success in triathlon. Those small 1% marginal gains often make the difference between winning and losing for the well-trained triathlete. A motivated triathlete will step up to the start line having paid attention to every little detail that can make a difference between victory and defeat.

So why does diet matter?

Nutrition is a key component to a triathlete’s preparation. Diet affects performance and the foods we choose in training and competition will affect how well we train and compete.  Therefore, you should aim to eat a healthy, balanced diet whatever your activity level as this will provide you with all the nutrients you need.

You must embrace the concept that your body is your vehicle and you will need fuel to keep the engine running.  That means fuelling up your body by eating the right foods and drinking the right fluids, in the right amounts at the right times. Triathletes are all different and there is no single diet that meets the needs of every individual at all times. Individuals will need change across the season depending on the intensity of training and triathletes must be flexible to accommodate this. Diet has as big an impact on training as it does on race day, so you must get your nutrition right.

Therefore, getting the right amount of energy to stay healthy and to perform well is a key to success.  Too much or too little and the performance falls.

Fuel up before you exercise with:

Carbohydrates provide a source of energy for your body to perform at its best, no matter what your sport or activity. In general, the more you exercise, the more carbohydrate you need to include in your daily meals and around exercise. A demanding exercise regime will use up your stored energy from carbohydrate quickly, so include some carbohydrate in most of your meals. A diet low in carbohydrate can lead to a lack of energy during exercise, loss of concentration, and delayed recovery.

Healthy sources of carbohydrate include:

• wholegrain bread
• wholegrain breakfast cereals (including some cereal bars)
• brown rice
• wholewheat pasta
• potatoes (with skins on)
• fruit, including dried and tinned fruit

Protein taken in before and after a workout has been shown to help kickstart the muscle repair process. Not all the protein you eat is used to build new muscle. If you eat too much protein, the excess will be used mostly for energy once your body has what it needs for muscle repair. Most triathlon enthusiasts can get enough protein from a healthy, varied diet without having to increase their protein intake significantly. 

Well-chosen vegetarian diets can also meet an athlete’s protein needs.

Healthy sources of protein include:

• beans, peas and lentils
• cheese, yoghurt and milk
• fish, including oily fish like salmon or mackerel
• eggs
• tofu, tempeh and other plant-based meat-alternatives
• lean cuts of meat and mince
• chicken and other poultry

A well-balanced carbohydrate and protein diet should ensure an adequate intake of all essential vitamins and minerals.

The Pit Stops

Whether you’re an elite triathlete who trains for several hours a day or a recreation athlete who has a low to moderate routine, you will need to keep your body hydrated.  Salt replacement is important when sweat losses are high, but needs vary between athletes. If you’re exercising for less than 60 minutes, you should only need to drink water.  If you’re exercising for longer, have a quick-digesting carbohydrate and some electrolytes (salts and minerals), such as:

• an isotonic sports drink
• a glass of milk
• a banana
• dried fruit
• a cereal or sports bar
• carbohydrate energy gel

Make sure you’re drinking enough water (or similar) during your effort. Not drinking enough water can have a major effect on your performance.  

Refuel After Exercise

Food and drink also play a part in recovering effectively from training. If you train several times a day, refuelling with a source of carbohydrate and protein – such as a glass of milk and a banana – within 60 minutes of finishing your first session can help you recover faster. If you’re training less than this or have more time to recover, make sure you rehydrate with water and eat as soon as you can afterwards. This might be your next main meal.

This nutritional guideline is for general use only. We all have different digestive systems and a lot depends on what kind of workout you’re doing. If you are uncertain seek specialist nutrition advice. So, do what works best for you. Know that what you put in your body (nutrition) is as important as you what you do with your body (exercise). Both are crucial to keeping your engine performing at its best. Food is an important part of life, and triathletes should enjoy the foods that they eat, confident in the knowledge that they have made wise choices.