Diet for the Triathlon Season

Preseason Diet

In this cycle where the intensity of the training is notably lower than that applied during the training closest to the competitive period; The most appropriate nutritional recommendations are based on a balanced diet both in calories and in the amount of nutrients.

Regarding the total calories ingested, which must be calculated for each individual according to their needs; carbohydrates should provide 55-60% of them, proteins 10-15% and fats should not exceed 25-30% (saturated < 10%, monounsaturated > 10% and polyunsaturated 7-10%). Increase carbohydrates to 65-70% of total energy, on days of higher training and intensity.

Diet during the Season

The alimentation of the athlete before the competition is usually structured in three different moments, being many of the requirements applied to it identical to those that must be carried out before the competitions.
training sessions, especially when they involve a high workload, either because of their intensity or volume. These moments, phases or periods are: before, during or after the
competition.

The daily dietary guidelines for an athlete can be summarized in an increase in carbohydrates, protein in sufficient quantities (1,5-2g Prot/kg weight/day), and a restricted amount of fat.

1. Preparation diet. The Alimentation in the pre-competition phase

When speaking of the phase prior to the competition, mention is made of both the days prior to competitive tests or important training control tests, and the hours prior to them.

During the week before the competition, the two main objectives are:

– Ensure maximum muscle and liver glycogen reserves in order to compete with a maximum energy supply.
– Stay well hydrated.

Nutrient intake recommendations between the training phase and prior to competition are summarized as follows:

– Mild decrease in the percentage contribution of proteins;
– Increase in carbohydrate intake, both in absolute and percentage values, being especially important to reach 70-80% of the total energy consumed when required
carry out a repletion of muscle glycogen;
– Slight decrease in lipid consumption;
– Adequate intake of fluids, attending to needs with restriction of alcohol intake.
– You have to eat at least 6 meals a day, avoiding more than 3 hours between them, and basing them on alimeSnacks with a low glycemic index.
– Post-training rehydration must be complete. This can be checked by monitoring the frequency, volume and color of urine during the week prior to competition.
– Any food should be avoided,liment or combination of alimeNew items during the week prior to the competition.
– If you are going to travel or stay away from home, prepare to bring food. Find out in advance about the type of food that is in the place of the test and be prepared for any unforeseen event.

Dietary manipulation to increase glycogen stores

The objective of carrying out the carbohydrate loading protocol is none other than to proceed to a state of supercompensation of muscle glycogen deposits, to improve the performance of the
athlete in endurance sports. It has only proven to be useful in tests of long or medium duration (more than 90 minutes), for example for those triathletes who are preparing triathlons.
Olympic distance and, of course, those who perform long distance triathlons (Half Ironman and Ironman).

Hyperglycidic diets are those that allow a greater increase in glycogen reserves, which allows athletes to obtain greater physical performance.

If it is desired to increase glycogen stores, different dietary manipulations can be carried out provided that the athlete has tried them during the season, before the event occurs.
competition:

1. The hyperglycidic regimen with previous emptying.

– During the first three days, consume a mixed diet with a moderate intake of H. de C. (5-6 g/Kg of body weight/day), less than what is usually consumed, performing an intense training for in this way deplete muscle glycogen stores.

– During the final 3 days it is followed by a high intake of H. de C. (8-10 g/Kg of body weight/ day) and an active rest or light exercise, resting the day before the competition.

This dietary regimen is very aggressive and can cause gastrointestinal discomfort.

2. Supercompensation by decreasing the exercise load in the week prior to the competition, along with correct dietary guidelines, which consist of:

3 days of moderate carbohydrate intake: 50% of the total energy consumed (about 5g CH/kg weight/day), and another 3 days
of high intake of the same: 70% of the total energy consumed (more than 8g CH/kg weight/day).

3. It was recently shown that without decreasing training loads and with a very high carbohydrate diet: 88% of the total energy consumed (more than 12g CH/kg weight/day),
for 6 consecutive days of training can lead to a very high muscle glycogen concentration.

It should be noted that supercompensated levels of muscle glycogen can be maintained for approximately 3 days; This is important information, because many triathletes are unable to consume a diet very rich in carbohydrates the day before; and this allows us to start the load before a week as long as the days before the competition, the exercise is minimal or null along with a diet in balanced carbohydrate values.

Diet for the day before the competition

The day before the competition the main objectives are:

– Supply muscle glycogen reserves to the maximum.
– Make sure you are well hydrated.
Diet criteria for competition compared to training:

– Slight increase in calories (100-150 kcal) in men;
– Slight increase in protein intake;
– Notable increase in carbohydrates, up to 12 g/kg/day, restricting the intake oflimeFoods rich in fiber and simple sugars;
– Drastic decrease in lipid consumption;
– Adequate compensation of hydromineral and vitamin intake.

Throughout the day they should be eaten atlimeH. de C. rich drinks with a low glycemic index and drink plenty of fluids; Likewise, the exercise to be performed should be very gentle or of absolute rest.

Dinner the night before is essential to complete glycogen reserves, choosinglimesimple moments you are used to, avoidinglimeFoods rich in fat or oil and not
drink alcohol, since it is a diuretic.

Due to the nervousness prior to the competition, there may be problems eatinglimenot solid. In this period you can takelimeLiquid drinks such as meal replacement products (carbohydrate and protein sports supplements), isotonic drinks, shakes, liquid yoghurt and yoghurt with fruit. Also tolimeSemi-liquid foods such as fruit puree, yogurt, porridge, custard, and rice pudding.

AlimeSoft snacks such as semolina, tapioca, mashed potatoes or maize or rice porridge, also easily digestible.

To avoid digestive problems, avoidlimeFiber-rich foods such as bran, oily nuts, legumes; alimeflatulent coughs (cabbage, cauliflowers, broccoli, Brussels sprouts); caffeine, which can cause anxiety and diarrhea.

As a general rule, the athlete must adhere to alimeregular nts and make sure they feel good.

Last hours before the competition

The objective of the pre-competition meal is to improve the availability of carbohydrates, providing a source of glucose to the intestine, for its subsequent release into the bloodstream, in addition to supercompensating muscle glycogen stores.

Carbohydrate ingestion 2-4 hours before the competition plays a very important role when the competition is in the morning, just after the overnight fast, because liver glycogen stores are substantially depleted; or when you haven't had
enough time to restore muscle and liver glycogen stores, after a previous exercise session. Therefore, ingesting a substantial amount of carbohydrates (200-300g) in the hours prior to competition may be an effective strategy to improve glycogen availability.

The amount of carbohydrates to consume before a competition is inversely proportional to the time remaining until the start of the competition; that is, the closer in time to the competition, the smaller the amount ingested should be.

They must be tolimeFoods that are easily digested and do not cause gastrointestinal discomfort during exercise.

Source: Gloria San Miguel (Nutritionist)