When it comes to athletic performance, nutrition plays a pivotal role. For athletes, particularly those engaged in high-intensity endurance sports like triathlons, understanding caloric needs is crucial. One common question that arises is whether 2000 calories per day is sufficient for a triathlete. In this blog post, we will delve into the factors that determine caloric needs and explore whether 2000 calories can adequately fuel an athlete's performance.

Understanding Caloric Needs

Basal Metabolic Rate (BMR)

The first step in determining caloric needs is understanding your Basal Metabolic Rate (BMR). BMR represents the number of calories your body requires at rest to maintain vital functions such as breathing, circulation and cell production. For most people, BMR accounts for about 60-70% of your total daily energy expenditure. There are various equations to estimate your BMR – we show our athletes which one is the best one for determining BMR in the Triathlon Nutrition Academy. 

As an aspiring triathlete, you might be wondering how long it takes to prepare for a triathlon. The answer is not straightforward as it depends on various factors such as your current fitness level, the distance of the triathlon, and your personal goals. However, with the guidance of a triathlon dietitian and a well-structured training plan, you can effectively prepare for this challenging endurance event.

Understanding Triathlon Training 

A triathlon is an endurance event that consists of swimming, cycling, and running in immediate succession over various distances. As such, preparing for one requires a combination of endurance training, strength training, technique work and recovery sessions.

For beginners aiming to complete their first sprint-distance triathlon (750m swim, 20km bike ride, 5km run), a 12-16 week training plan is generally sufficient. If you're targeting an Olympic-distance (1.5km swim, 40km bike ride, 10km run) or longer event like an 70.3 or 140.6 full distance eve...

As an aspiring triathlete, you're likely aware of the physical and mental preparation required for this endurance event. However, knowing what not to do before a triathlon is just as important as knowing what to do. This guide, curated with insights from a professional triathlon dietitian with 15+ years of experience, will help you avoid common mistakes that can hinder your race performance.

1. Neglecting the fourth leg - Nutrition 

The first mistake many triathletes make is neglecting their nutrition. Most triathletes have their training program sorted, but have put minimal thought to the fourth leg – nutrition. As an endurance sport, triathlons require an optimal balance of carbohydrates, proteins, and fats to fuel your body through training for three sports - swimming, cycling, and running. A professional triathlon dietitian can provide personalised dietary advice based on your body type, goals, training schedule, lifestyle and race schedule. There is no one size fits all so you’l...

In the world of triathlon, relentless training isn't enough—you need the right fuel to power you through not one, but three sports. The triathlete's diet is more than just food; it's a strategic plan that keeps your energy levels up, recovery fast and performance at its best. So let's break down the essentials of what goes into a triathlete’s diet, why it matters and how you can optimise your own nutrition for maximum results.

Why Nutrition is Key for Triathletes

Before we get into the nitty-gritty of a triathlete's diet, let's talk about why nutrition is so crucial for triathlon. Triathlons are not your average Sunday morning jog —they are a test of endurance and stamina, making nutrition a crucial piece of the performance puzzle.

Think of it this way: Would you drive your car across the country on an empty tank? Didn't think so. Your body needs fuel too, and not just any fuel. Premium grade.

A well-balanced triathlon diet ensures you've got the energy to power through 10, 15, 20...

Triathlons are one of the most challenging (and awesome) multi-sport events, combining swimming, cycling, and running into a single race. Triathletes are dedicated individuals who love to train hard, often balancing training with work and family life. 

They train to test their limits, improve their health, and achieve personal goals. Becoming a triathlete requires a lot of commitment, but it's also incredibly rewarding.

I'm Taryn Richardson, the founder of Dietitian Approved and I’ve been working with triathletes for 15 years, helping them reach their performance goals through my Triathlon Nutrition Academy program. In this article, I'll share insights into what triathletes should eat to boost their performance, aid recovery, and stay hydrated during training and races.

What a Triathlete Eats for Performance

When it comes to triathlon training, nutrition plays a crucial role in providing the energy needed to endure long endurance sessions and high-intensity workouts. The main two k...

Triathlon is an endurance sport that requires a significant amount of energy. It consists of three different disciplines: swimming, cycling, and running, all performed in immediate succession over various distances. As such, triathletes need to fuel their bodies appropriately to meet the high energy demands of their rigorous training and competition schedules. This brings us to the question - how many calories should a triathlete eat? In this blog post, we will delve into the world of triathlon nutrition and provide some insights into this important aspect.

Understanding Caloric Needs

The number of calories a triathlete needs can vary greatly depending on several factors including age, gender, weight, body composition, training volume and intensity, goals and medical history. However, as a rough guide, triathletes can require anywhere between 2,500 to 7,000 calories per day (10.4MJ – 29.2MJ). That's a huge range right?!

But there is no one size fits all with nutrition. And your calori...

As a triathlete that loves to push their body to the limit, maintaining a balanced intake of essential nutrients is vital. Unfortunately, nutrient deficiencies are a common problem that can significantly impact your training and racing performance. Sometimes without you even knowing there's a problem!

Ensure you're optimising these three nutrients in your diet as an endurance athlete if you want to train harder and race faster:

Key Nutrient Deficiencies in Triathletes

Iron

Iron deficiency is unfortunately prevalent among endurance athletes. It’s a critical component of haemoglobin, which plays a key role in transporting oxygen around the body from your lungs to the working muscles and other tissues. Iron deficiency can lead to anaemia, characterised by fatigue, tiredness, weakness and a noticeable decline in performance. Triathletes should aim to include iron-rich foods like lean meats, lentils and green leafy vegetables such as spinach in their diet. But it's also important to und...

Embarking on a journey towards triathlon is not just about physical endurance; it's about mental fortitude and personal transformation. Join me as we dive into the inspiring story of Chris Kenon, a triathlete from North Carolina, USA, as she shares her remarkable journey from a complete novice to a seasoned competitor.

Learning to Swim with YouTube

Chris didn’t plan to be a triathlete. She was a runner, but a chance encounter led to a spot in a team, which quickly escalated from just completing the run leg to signing up for a full Ironman. It was a daunting task for someone with limited cycling experience and who couldn’t swim, but she didn’t back down. Chris taught herself to swim in a local pool by watching YouTube Videos! She tried to mimic their form and practised until she was confident enough to tackle the race.

Transformation through Dedication

Chris's journey goes beyond athletic achievements, delving into a transformative shift in her health and well-being. She’s candid about her ...

Training availability is an important consideration for every high-performance endurance athlete. Illness or injury can leave you unable to train properly and set your goals back weeks or even months. Fellow sports dietitian Dane Baker joins me to share practical tips for improving our immune system and overall training availability.

Training availability refers to an athlete's ability to consistently train or be available to play. 

Injury and illness are the main factors that can disrupt training availability, and setback an athlete's goals. While we can take steps to reduce the risk of illness and injury, it’s impossible to completely stop them from occurring. This is why Dane prefers a focus on immune tolerance over immune resistance. By building a robust immune system, athletes are better equipped to tolerate illness and reduce its impact on training. 

If you’re looking for ways to build a stronger immune system, Dane recommends focusing on these key factors:

Nutrition

Good ...

Want to transform from flailing to fast and fluid in the water? Effortless Swimming coach Brenton Ford shares his insider view on frequent flaws undermining many triathletes’ swim potential.

As a leading technique guru analysing thousands of underwater videos, he’s honed an eagle eye for subtle things sabotaging speed and efficiency. 

Take note of these common trending mistakes:

Over Rotating

Instagram makes rolling almost 90 degrees tempting. But for efficient forward propulsion, most athletes benefit from a narrower 30-40 degree rotational range using core strength rather than momentum.

Excess drag from pivoting too far simply slows you down. It also stresses the rotator cuff and compromises arm position entering the water. Think "rock the boat" not "capsize the boat"!

Exaggerating Cues

Many triathletes overcook helpful coaching cues into performance-limiting extremes:

High elbow recovery becomes restrictive jamming the arm against the torso rather than allowing some sp...