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3 Nutrition Rules Every Triathlete Should Abide By

Apr 22, 2022

3 Nutrition Rules Every Triathlete Should Abide By 

When it comes to triathlon nutrition, there is a lot of crap information out there!


My passion is to cut through all the noise and give you practical, evidence-based information that actually works. To fast track your success as a time-poor triathlete. 

Triathlon can be a very expensive and tech-heavy sport. You don’t just need stuff for one sport, you need stuff for three!  There are lots of gadgets and everything is upgradable -  costs that can add up quickly if you’re not careful.

But when it comes to nutrition, people don’t value investing in their nutrition because it isn’t tangible. You don’t get a shiny new object for your money.

But I would argue your body is the thing you need to spend the most on. You have it for life!

There are so many things that can affect your long term health if you’re not putting the right things in.


In my recent podcast, I share 3 nutrition rules every triathlete needs to abide by…


1. You can’t eat the exact same way every day

  • As a triathlete, who trains for three disciplines in a week you need to eat strategically
  • Learn to scale up and scale back where you need to, depending on your training load
  • Include carbohydrates strategically - when you need them and where they come from in your diet

2. You need to nail your recovery nutrition with a periodised nutrition plan

  • Calculate an individual plan to make sure you're ticking all the right boxes and within the timeframe that you need, depending on the session
  • Be aware of the red flags - tired or exhausted at the end of the day or week, sweet cravings, sex hormones affected
  • Stay hydrated
  • Relax your immune system

3. You need to understand how to fuel your longer training sessions – layer your nutrition into your training program

  • Be aware of the red flags – bonking or hitting the wall, feeling absolutely smashed - unable to get yourself off the couch
  • It takes 24 to 48 hours to top up our glycogen stores
  • Be more aggressive with your fueling
  • Carbohydrates are not evil
  • Sometimes eating more can help you get to your goals faster
  • Consider duration, intensity, off-season versus on season

To learn more, listen to the Triathlon Nutrition Podcast Episode 38 – 3 Nutrition Rules Every Triathlete Should Abide By

And, if you’re ready to understand what you need to be eating to support triathlon training, join us inside the Triathlon Nutrition Academy. Doors are open until 6 pm AEST on Sunday night, 24th April!! 



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