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Recipe Guidelines for Triathletes: Food to Fuel Training

Aug 24, 2023

Are you a passionate triathlete looking to maximise your performance while maintaining long-term health?



After more than 15 years of working with endurance athletes like you, one thing became clear: the desire for healthy, nutritious, and delicious recipes that are quick and easy to prepare.

You don't want to waste time and money on complicated, unappetizing meals. 

Let's dive into the essential ingredients for your triathlete diet and how to find recipes that fit your needs.


Balance Your Macronutrients

Triathletes have unique nutritional requirements due to the demands of their training. You need meals that provide a perfect balance of carbohydrates, protein, and healthy fats to fuel your workouts and support recovery. 

Here's what to look for:

Carbohydrates: Triathletes rely on carbohydrates for sustained energy. Opt for complex carbs like whole grains, fresh fruits, starchy vegetables, and legumes. Your carb needs vary, so adjust based on training intensity and duration.

Protein: Protein is essential for recovery and repair. Choose lean sources like poultry, fish, tofu, tempeh, legumes, nuts, seeds, and high-protein yogurt. Ensure your recipes contain enough protein.

Healthy Fats: Healthy fats, like those found in avocado, nuts, seeds, and olive oil, are crucial for overall health and performance. They offer anti-inflammatory and antioxidant benefits. Don't shy away from these fats; embrace them for better recovery.



Embrace Variety

While triathletes may consume enough fat, it often comes from saturated sources like junk food. 

To reduce unhealthy fats in your diet, incorporate healthy fats into your recipes. This not only promotes better health but also keeps you feeling satisfied.


Prioritise Micronutrients

Triathletes need a wide array of vitamins and minerals for optimal health and performance. 

Choose colorful, nutrient-rich recipes that include a diverse range of ingredients. Avoid monotonous meals that consist of only a few items. Eating seasonally can boost nutrient content!


Timing Matters

Adjust your nutrient intake based on your training schedule. 

Pre-training meals should emphasise easily digestible carbohydrates. Post-training, focus on recovery with protein, carbs, hydration, and a variety of nutrients. Tailor your recipes to these specific needs.


Individualisation is Key

Your nutrient needs depend on various factors, such as gender, age, experience level, and training intensity. Find recipes that can be customised to match your preferences, dietary requirements, and training demands. Avoid a one-size-fits-all approach.



The Dietitian Approved Recipe Database

If you're overwhelmed by the thought of finding or creating recipes that meet these criteria, the Dietitian Approved Recipe Database is your solution. 

With over 150 sports dietitian-developed recipes, it's your cookbook that never ends. Each recipe includes a complete nutritional breakdown, so you know exactly what you're consuming per serving.

In this constantly evolving resource, you'll discover new recipes like homemade pizza dough, chicken and cashew stir fry, tropical smoothies, and more. Plus, you can access video tutorials to make your cooking experience even more enjoyable.

Remember, eating as a triathlete requires a different approach than the average person or even a regular gym-goer. You can't rely on generic meal delivery services designed for the masses. Triathletes need a balanced mix of carbohydrates, proteins, and healthy fats, along with a rich variety of nutrients. It's time to take charge of your nutrition and elevate your triathlon journey.

Fuel your body right, and watch your performance soar. Triathlon success starts in the kitchen.


To dive deeper, listen to the Triathlon Nutrition Academy Podcast, EP 108 - Recipe Guidelines for Triathletes: Food to Fuel Training  

If you are interested in learning more about the Triathlon Nutrition Academy Program and what it can do for you, head HERE to learn more.


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