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
- 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
- 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
- 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
- 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.
