Complete Nutrition for Competitive Triathlon

Explore energy availability using fat-free mass to align calories with training. Target 30–45 calories per kilogram of fat-free mass and learn macros plus calcium, iron, and vitamin D.

Identify carbohydrate types—glucose, fructose, sucrose, starch, and dextrin—and show how separate transporters support fueling, with a 60 g/hour limit and multiple transportable carbs reducing GI issues.

Compare glucose alone to glucose–fructose blends for cycling performance and explain how transportable carbohydrates affect energy delivery; adjust hourly intake by session duration.

Explore how low carb strategies influence running economy by shifting substrate use toward fat versus carbohydrate, and how VO2 max and lactate threshold define performance.

Explain how sweating enables long-duration exercise, compare human sweating to panting in dogs, and outline typical sweat and absorption rates and their impact on heart rate and digestion.

Dehydration raises heart rate and body temperature during exercise, with loss linked to higher heart rate. Limit loss to 2 percent, consider the environment, and avoid weight gain during exercise.

Increase fluid and sodium intake on humid days as evaporation cooling becomes less effective. Understand that concentration gradient and similar water vapor in air and skin reduce sweat evaporation.

Create a cohesive race day plan by translating fueling goals into a practical strategy, supported by case studies and a packing checklist for bottles and carbs.

Avoid drinking all calories in one bottle. Use a low-concentration hydration at 4% carbs with sodium, add foods, and limit fat, fiber, and protein during racing to reduce GI distress.

Lower sodium five to six days before race week, then ramp up carbs and sodium while tapering fiber to optimize hydration and liver glycogen for race morning.

Add a fluid goal to the carbohydrate-based fuel plan. Create workouts for your session or race, including brick sessions for bike and run, and plan water access on race day.

Explore carb availability methods for triathlon, including high-carb fueling during workouts, fasted morning sessions, sleep-low cycles, and targeted low-carb periods to drive adaptations.

Experiment with varying carbohydrate availability during training, and assess how you feel as you try it. If new, progress gradually and determine whether it fits your routine.

Understand why triathletes use supplements to address inadequate intake and high training demands, including magnesium, probiotics, electrolytes, iron, protein, tart cherry, and safety concerns like cross-contamination and doping test risk.

Cycle-aware dieting shifts carbs in the follicular phase and fats and protein in the luteal phase, improving weight loss and waist reduction versus a macronutrient plan.