Do you periodize your nutrition around training?
When periodizing nutrition for a triathlon season, consider the different training phases: base, build, peak / competition and recovery. During the base phase, focus on fueling your body with a well-balanced diet rich in carbohydrates, healthy fats, and proteins to build endurance. During this period, you may have more lower intensity workouts that allow you to improve your ability to burn fat. This can be a time to consume more fat and less unrefined carbohydrates but you must also consider how many workouts you have each day and your workouts for the next day. It’s important to utilize some carbohydrates around your training sessions but the type and amount will depend on the workout length and intensity. As you enter the build phase, increase your carbohydrate intake to support higher training volumes and intensity. In the peak phase, prioritize easily digestible carbs and hydration to optimize performance for races. Adjust calorie intake based on training load, and monitor your body's response to different dietary choices throughout your season.
To fuel for different exercise intensities, it's essential to consider the type and duration of the activity. For low-intensity exercise (an easy / recovery swim, bike or run), your body primarily uses fat as a fuel source so water with electrolytes may be all you need during the session but it’s important that you eat meals around these sessions. For moderate-intensity exercise (zone 2-3 swimming, cycling or running), adding in some easily digestible carbohydrates, such as a sport drink or gel can be beneficial. Higher intensity exercise primarily burns carbohydrates so some very easily digestible carbs before and during will improve your ability to complete the workout and achieve performance gains after the workout. Post-exercise, focus on protein (particularly important as we age) to help muscles repair, carbohydrates to replenish glycogen stores and healthy fats for overall health. If it’s your final workout of the day choose carbohydrates that are rich in vitamins, minerals and fiber, such as vegetables and fruit. Here’s a great recipe option! Feel free to add rice or cauliflower rice to increase carbohydrate intake.
