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Sport-Specific Nutrition in Sports
Every sport is individual and challenging. A special discipline is nutrition before, during and after sport. A balanced diet is the basis, but not enough to use the strain for optimal performance development and to avoid injuries.
Triathlon sport
Triathlon is a multi-sport discipline that consists of three components: swimming, cycling and running. Each of these disciplines has specific requirements for sports nutrition, which enables athletes to optimize their performance and successfully complete the long competitions.
- High energy demand
- Carbohydrates as the main energy source
- Sufficient protein intake
- Fats for long-lasting energy
- Fluid intake and electrolytes
- Timing of food intake
- Choice of sports nutrition during the competition
- Individual adjustments
Specific Sports Nutrition in Triathlon
Specific Sports Nutrition in Triathlon
Sports nutrition in triathlon has some special features that are tailored to the specific requirements of this sport. This is mainly due to the fact that it is not just one sport, but three with completely different requirements and needs. Specific sports nutrition in triathlon naturally relates to swimming, cycling and running. Therefore, I will only discuss the special features here. Here are the most important aspects of nutrition before, during and after exercise:
It is important to remember that in triathlons, especially long distance races, you should follow a strict diet regime during the race. The body's energy reserves are not sufficient to cover the long distance. Therefore, an adequate energy supply is essential.
Before exercise
| 🧆 | Carbohydrate-rich diet: Glycogen stores should be replenished before training or competition. A carbohydrate-rich diet with complex carbohydrates such as whole grains, green vegetables and sweet potatoes is recommended. DGE |
| 🥪 | Light meals: It is advisable to eat a light, easily digestible meal 2-3 hours before training or competition to avoid digestive problems. Choose easily digestible carbohydrates, eg white bread with honey. |
| 🍼 | Hydration: 20 to 40 minutes before the start of training or competition, you should drink 400 to 600 ml of liquid. Again, a carbohydrate-rich, isotonic drink is best. |
| 🥣 | In the morning before a long run or a long cycling session, choose a mix of long- and short-chain carbohydrates during training. |
It is important to eat the light meal before the race/training session really early. This ensures that it has already been digested and that there are no leftover food particles in the stomach or small intestine, so that the energy supply during exercise is not impaired.
Before swimming in the race, drink plenty of water and drink 60g to 80g of carbohydrates in small sips. Unfortunately, there is no opportunity to eat anything while swimming. This has to be done in the transition zone or on the bike. But be careful: after swimming, the change in body position (horizontal to upright) can cause slight irritation of the gastrointestinal tract. So maybe neutralize it for a few minutes on the bike and then start eating.
During exercise
| 🍼 | Regular fluid intake after about 45 minutes. For longer sessions, however, you should drink enough fluids from the start of the run to avoid an energy deficit. |
| 🧂 | Electrolytes: During long training sessions or competitions, the intake of electrolytes is important. It is recommended to consume 200-500 mg of sodium per 750 ml of water. |
| 🍞 | Carbohydrates: During exercise lasting more than 45 minutes, carbohydrates should be consumed to maintain energy reserves. Consume approximately 60g to 90g of carbohydrates per hour. Bars are not recommended. |
As mentioned, after swimming, make sure you eat well on the bike to get through the race as well as possible. Due to the movement pattern on the bike, you can easily absorb carbohydrates and drinks, even under high exertion. If you have prepared well and have already trained with competition nutrition beforehand, you can consume up to 120g of carbohydrates per hour on the bike.
When taking gel during a race or training, make sure that you drink enough liquid (even during training!). We recommend taking a supply approximately every 20 minutes.
Unfortunately, during the final run, only about 90g of carbohydrates are taken in by the body. The body cannot absorb any more than that due to the vibrations. This is something to keep in mind so that your stomach doesn't go crazy. This should also be well planned and trained.
After exercise
| 🍞 | Fast carbohydrate intake: Glycogen storage in the muscles is most effective in the first two hours after training/competition. A carbohydrate-rich meal (approx. 400-500 kcal, 60-70% carbohydrate content) should be consumed as soon as possible. Carbohydrate:protein ratio of 3:1. |
| 🍳 | Protein intake: 10-20 grams of protein should be consumed immediately after training or competition to support muscle repair and immune function. The guideline is approximately 0.2g to 0.4g of protein per kg of body weight. |
| 🍼 | Rehydration: Fluid loss should be compensated. Sports drinks or fruit juice spritzers in a ratio of 2:1 or 1:1 are recommended. DGE |
| 🧂 | Electrolyte balance: Using drinks containing electrolytes promotes optimal rehydration of the muscles. |
The closer the protein and carbohydrate intake is to the end of a workout or competition/training, the better the effect. The open window effect can be reduced by just taking in protein and the glycogen stores fill up much faster than if they are taken later.
By following these nutritional strategies, athletes can optimize their performance and accelerate recovery. It is important that each athlete considers their individual needs and adjusts their diet accordingly.
After a long distance race, it is recommended to replenish your energy (carbohydrates, proteins, fluids) as quickly as possible and possibly also take antioxidants to help your immune system get back on its feet. The risk of catching a cold or another infection due to a weak immune system is particularly high here.
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