Chances are if any of these things sound familiar – your nutrition needs a shake up.
What causes three-thirty-itis?
When it comes to the afternoon slump, typically the cause is what you've done, or not done with your nutrition earlier in the day
Without knowing exactly what you eat, here are some general guidelines to get to the bottom of why you fade in the afternoons. Let's start with lunch and work backward to the start of the day.
If you think you got this right, maybe the morning snack could be the issue
Not getting your recovery nutrition right, is a huge factor in how the rest of your day shakes out. Skimp here, and you'll suffer later on in the afternoon.
What you eat during a triathlon training session is really important when it comes to your afternoon energy levels. But what you have during training, depends on your training and goals.
I'm a big believer that you should periodise your nutrition to where you’re at in your season and what you are trying to achieve. You need to get strategic to maximise your performance in the sport.
And be careful with under-fuelling during training as this can set you up badly for the rest of the day.
What you eat before a training session, can have a huge impact on your energy levels throughout the day.
Do you have a strategy for your pre-training nutrition? If not, you should have one. Because it's not a blanket rule. You need to periodise your pre-training nutrition, rather than do the same thing all the time.
There is a lot you can get wrong when it comes to triathlon nutrition. But there is also a lot you can get right with knowledge and understanding of what you need to be doing. If you are continually suffering from 3.30-itis, check in with what you've been eating in the day leading up to this afternoon window.
If you need help, join us inside the Triathlon Nutrition Academy!