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Meal by Meal of a Triathlete

Home Shoeyz Meal by Meal of a Triathlete
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Meal by Meal of a Triathlete

  • Aug 20, 2019
  • Samuel Seaton
  • 0 Comment(s)

Triathlon is probably one of the most physically demanding sports there is. It combines three disciplines in one event; swimming, cycling and running. While a proper training routine is essential when it comes to triathlon’s, a proper diet is just as essential. Below is a typical meal by meal breakdown of a triathlete who is in the final weeks of prep. Note: This is for a male athlete, aged 32 and weighing 82kg.

Given the race day is coming up, carbs are kept high to balance the daily expenditure of glycogen, while protein is prioritized around training to assist with optimal muscle regeneration.

Breakfast

Bowl of oats with mixed berries

  • 1 cup (128g) of oats with ½ cup of mixed berries
  • 1 piece of fruit (banana, apple, orange etc.)
  • 1 Chobani yogurt

Carbs: 93

Fats: 11

Protein: 26

Calories: 597

 


Pre-Workout

  • 2 gel pre-workout (140 Calories each)

 


Lunch

Bowl of rice with turkey mince

  • 200g of lean turkey mince (seasoned with taco seasoning)
  • 200g of cooked white rice
  • 50g of avocado
  • 1 cup (128g) of salsa

Carbs: 62

Fats: 32

Protein: 44

Calories: 703

 


Dinner

Baked Salmon with vegetables

  • 1 baked Salmon fillet (roughly 250g) with lemon and herbs
  • 200g of baked sweet potato
  • 100g of some fibrous vegetable, such as broccoli asparagus

Carbs: 47

Fats: 2

Protein: 52

Calories: 426

 


Snacks

Bowl of almonds

  • 20g of almonds
  • A banana
  • 4 plain rice cakes with 30g of peanut butter
  • 40g of whey protein isolate
  • 150 of Chocolate Halo Top ice cream

Carbs: 105

Fats: 33

Protein: 58

Calories: 823

 


Total

Carbs: 307

Fats: 78

Protein: 180

Calories: 2829

 

Along with this meal plan, hydration is also kept to an optimal level. Given the intensity of their training schedules, triathletes are to ensure they have access to suitable fluid before, during and after training.

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