Nutrition Q

[Shanizy]

My first Tri this year is in May and I'm planning to compete in several sprints this season. The cross-training has been great for my body, but I'm finding as I increase my workouts that I just don't have enough energy and fuel needed to compete at a high level.

Anyone have a few nutrition sites or books that they recommend to me that can move me through the season. Each tri will increase in length but this first one is already a concern. Help and thanks in advance!:D

[rocknrollgirl]

Are you looking for nutrition in general, or fueling during a race?

[Shanizy]

I'm training daily and am definitely concerned that I'm fueling myself properly for training sessions. Indepentetly I'm doing well but when I brick I just dont' seem to have enough. I"ve been able to find some race day tips, but longer nutritional info...not so much.

What do you suggest?

[michelem]

I'm not a triathloner, but a runner and a cyclist (that open-water swim stuff scares the you-know-what out of me!!! Yikes!).

Anyway, I've gotten some great advice from Hammer Nutrition. Not that you have to use their products, but they have some very sound nutritional info for athletes. I learned the most and have benefited the most from post-race/workout recovery nutrition (restoring those muscle glycogen stores right away).

Hope you find it helpful:

http://www.hammernutrition.com/downloads/fuelinghandbook.pdf?utm_source=Endurance%2BAthletes%2BGuide%2Bto%2BSuccess&utm_medium=link&utm_campaign=fuelingbook

[ny biker]

I really liked Nancy Clark's Sports Nutrition Guidebook.

http://www.nancyclarkrd.com/books/sportsnutrition.asp

[rocknrollgirl]

I'm training daily and am definitely concerned that I'm fueling myself properly for training sessions. Indepentetly I'm doing well but when I brick I just dont' seem to have enough. I"ve been able to find some race day tips, but longer nutritional info...not so much.

What do you suggest?


I would make sure that you have a snack about 2 hours before your workout. If the workout goes over an hour, you may want to try a gel about 15 mins before you get off the bike.

And +1 on Hammer info.

[tribogota]

I eat breakfast twice (yogurt and protein powder 24g), before working out and after (cereal and milk and banana), I eat lunch (two carbs, like beans and rice, or potatoes and veggies, meat), afternoon snack (sandwich and apple and banana), and dinner (pasta and meat), and often still feel hungry. I went to the nutritionist who calculates that I probably burn around 3000 calories a day and only eat 2500 or so, so added and extra protein shake. I also snack on a lot of cereal, like cornflakes or cheerios. Regular diets, like on the boxes of food that we buy, are for 2000 calories a day...triathlon training burns way more than that. When I don't eat well, I get fatigue and colds.

[Shanizy]

Thanks, Ladies! I"ll start there and keep you posted. I'll also let you know if I find more info along the way. I definitely do not want to shed anymore weight, thanks for the advice!!