Triathletes’ diets don’t differ much from regular healthy diet for everyone else.
Of course, with more training, usually twice a day and with some sessions lasting up to 3 hours, it is necessary to eat more often and to take certain supplements. The main goal is to allow the body to recover from training and to prepare it for the next session.
The most important change I made was introducing breakfast with so-called slow carbs and healthy fats which gives me energy for the first part of the day. Junk food, such as pizzas, buns, salami and rolls are high in calories and contain a lot of unhealthy fats and fast carbs. As such, they don’t give much energy over a long period of time.
A regular breakfast should look like this:
- 3 dl rice milk (300ml)
- 80g oat flakes
- A handful of almonds, walnuts, dried fruit
- A small spoon of Maca powder
- Chia seeds
- A spoonful of honey
What makes this breakfast even better is that it is ready in just a few minutes, it tastes great and gives one enough energy.
This small change in diet, with the appropriate training, boosted my metabolism. Up until then, I had problems with bloating and heartburn. After this change, all those problems disappeared.
I stopped eating processed food and lately I’ve started cutting down on meat as well. I base my diet on seasonal fruit and vegetables. For lunch I usually have risotto with vegetables, mangold (chard) with potatoes and olive oil, cabbage, green peas, other seasonal vegetables and salads. I also stopped drinking cow’s milk, but I still eat dairy products, especially cheese, which is a great source of protein.
When I go running early in the morning, I do it on an empty stomach because it takes food up to 3 hours to digest. Unlike running, before swimming, which I also do in the morning, I have a light breakfast or just fruit. Before cycling, usually in the afternoon, I always have lunch. It is also good to eat a banana while cycling.
During training, it is necessary to stay hydrated. This is especially important during cycling since it lasts the longest. For hydration, you can choose from a wide variety of sports drinks. I personally drink Powerbar Isoactive and Multipower that is mixed with water. Apart from all of this, there are always energy gels that contain all that you need during your training.
Right after the training, when the body is exhausted, it is necessary to consume recovery food. It should be high in proteins and fast carbs. I use protein curd ISO 100 from Dynamize which contains a branched-chain amino acid (BCAA). It speeds up the recovery of muscle fibers. Chocolate milk is also a good solution as a substitute.
Natural juice is a great source of vitamins and minerals that help preserve health and the immune system.
My favorite mix is beetroot, carrot and ginger. It has been scientifically proven that beetroot juice contributes to speed while running. I get my juice ingredients at the market from the local farmers since those products are the healthiest and grown without the use of chemicals. For juicing I use Hurom Slow Juicer which keeps all the nutrients due to its technology of slow juicing. Thus, the effects of heating and oxidation are minimized during the process.
Everything mentioned above can be summed up in just one sentence:
A healthy, diverse diet, full of fruits and vegetables, is the best diet. It is up to every individual to decide which ingredients to use.
Recommended sources: globalhurom.com, bike24.com