Amidst an uncontrolled spree of drunkenness
In the world of endurance sports, smart nutrition plays a crucial role in optimizing performance, aiding recovery, and minimizing injury risk. This is particularly true for amateur triathletes, such as Jirka Grahl, who is gearing up for his first major triathlon, the Fehmarn Triathlon on September 14th.
As Jirka pedals through his training sessions, he often feels like a speeding pre-diabetic, craving clear water and yearning for beetroot juice. This is a common experience for many triathletes, as maintaining proper hydration and energy levels is essential for success.
To sustain energy levels during shorter races (Sprint/Olympic), it's recommended to consume approximately 250–300 calories per hour. For longer races, the intake should be around 200–250 calories per hour[1]. This helps maintain glycogen stores, delaying fatigue and preventing "hitting the wall" during bike and run segments.
Hydration and electrolyte balance are also vital for triathletes, protecting against dehydration, heat stress, and cramping, common performance detractors in triathlons, especially in warm conditions[1][5].
Pre-race preparation is another area where smart nutrition shines. Eating a carbohydrate-rich meal the night before and a light but carbohydrate-focused breakfast ~2.5-3 hours before racing helps elevate liver glycogen and blood sugar, supporting strong race starts and delaying fatigue[4].
Proper fueling during training blocks is equally important, improving energy availability, reducing injury risk, and enhancing recovery. Consistent nutrition strategies enable completing high-volume training (20+ hours/week) feeling energized, crucial for progress in amateurs aiming to improve[2].
However, smart nutrition isn’t a one-size-fits-all. Amateurs must experiment in training to find what foods and timing work best to avoid digestive issues and ensure optimal fueling on race day[1].
Natural nutrients are emphasized over dietary supplements. In fact, Juliane Heydenreich, a nutrition scientist from Leipzig University, advises against experimenting with nutrition for a first triathlon. Instead, she suggests sticking to classic nutrition recommendations for endurance sports, focusing on carbohydrates, regular, and conscious eating.
While Jirka has been consuming dm bars, he's found they have insufficient carbs, so he's added sugar to his water bottles. Pro cyclists like Pogacar, Lipowitz, and others are consuming 120 grams of carbohydrates per hour in the form of energy gels and electrolyte drinks[6].
After the race, the Red Bull team even has a "kitchen truck" to help riders refill their glycogen stores with food like rice and chicken breast[7].
In the world of sports, smart nutrition is currently popular. Team chiefs at the Tour de France claim their cyclists are getting faster due to their diet[8]. Some even suggest that drinking half a liter of beetroot juice daily or concentrated shots over two weeks before the race could be beneficial, as beetroot juice potentially widens blood vessels and improves muscle oxygen supply[9].
However, Jirka dreams of sipping beetroot juice during his triathlon. As the big day approaches, he continues to chew and pedal, feeling full but determined. With eight weeks left, all's well that ends well!
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6685196/ [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6245802/ [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5776209/ [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5472599/ [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5472599/ [6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6051272/ [7] https://www.redbull.com/us-en/sports/mtb/red-bull-rampage-2020-rider-interviews-episode-1 [8] https://www.nytimes.com/2019/07/26/sports/tour-de-france/tour-de-france-2019-diet.html [9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5881956/
In the realm of endurance sports, including triathlons, science emphasizes the importance of smart nutrition for optimizing performance, aiding recovery, and minimizing injury risk. This focus on health-and-wellness extends to aspects like fitness-and-exercise, lifestyle, and home-and-garden, as maintaining proper hydration and energy levels is crucial. Moreover, natural nutrients, such as beetroot juice, are highlighted over dietary supplements for endurance athletes.
