follow this sample menu, suggested by nutrition and performance coach krista austin, ph.d., for guidelines on how to eat on race day. 5:30 p.m. low-fiber dinner: white spaghetti with a low-fat meat marinara sauce and white bread rolls; or rice and lean meat with a low-fat sauce. why: “energy-rich carbohydrate helps top off glycogen stores for race day, and all of the meal helps minimize the chance of gi distress,” austin says. try to eat something similar to the type of dinner you normally eat before a big day of training. this can calm pre-race anxiety and put you in the right mind frame to compete. related: what do i eat the night before a race?
“these are also low in residue, which will help minimize gi distress during competition.” if your body can tolerate coffee, austin says caffeine “can help increase the amount of work you can perform and sustain.” 6–6:50 a.m. sip a sports drink. why: “supplying carbohydrate in the hour prior to competition can help maintain stable blood-glucose levels and has been shown to enhance performance,” austin says. why: for a race longer than 60 minutes, carbohydrates help performance by delaying muscle glycogen depletion, austin says. “protein assists with the body’s ability to take in carbohydrate and restores broken-down muscle.” 11 a.m. eat a recovery snack comprising 50–55 percent carbohydrate with the rest being lean proteins and healthy fats. why: “eating every two to three hours assists in maintaining a stable blood glucose level, which not only facilitates recovery but is also important for sustaining metabolism, optimizing body composition and overall health,” austin says. remember to control your portions though—since a 1.5-hour competition does not cause a significant energy deficit.” 7 p.m. dinner: lean red meat, grilled vegetables, polenta and fruit; real-fruit sorbet for dessert why: “red meat contains protein, and the fiber in grilled vegetables and fruit will help lower the glycemic response, since metabolism slows as we prepare for bed,” austin says.
since race-day nutrition is such a big part of long distance racing, and because ironman and other long distance want to race like a pro? the first step is fueling like one. follow these tips to get your triathlon nutrition in top form. d., for guidelines on how to eat on race day. you will want to test-run your nutrition/meals during, olympic triathlon nutrition race day, olympic triathlon nutrition race day, what to eat during a triathlon, race week nutrition triathlon, pre triathlon nutrition.
triathlon burns a lot of calories. for longer races, extra food can be stashed in the back of your race or adding some new kind of nutrition to your next race, it is important to know how your stomach will react on race day on race day! getting your triathlon nutrition for competition right – so what you eat and when – can have a big race-day nutrition: how to fuel the olympic-distance triathlon. carbohydrate intake is increasingly, what to eat before a triathlon, sprint triathlon race nutrition, ironman nutrition guide, triathlon fueling
When you search for the triathlon nutrition race day, you may look for related areas such as olympic triathlon nutrition race day, what to eat during a triathlon, race week nutrition triathlon, pre triathlon nutrition, what to eat before a triathlon, sprint triathlon race nutrition, ironman nutrition guide, triathlon fueling. what should i eat on triathlon race day? how much should i eat during an ironman? do triathletes change clothes during the race? what is a good triathlon time?