GONCA YUKSEL

NUTRITION IN TRIATHLON

NUTRITION FOR SPORTS

ND405
 WHAT IS TRIATHLON?

 Swimming

 Cycling

 Running
 TYPES OF TRIATHLON

 SHORT COURSE  LONG COURSE

– SPRITS – HALF IRONMAN
– OLYMPIC – FULL IRONMAN
 DISTANCES OF TRIATHLON

TRIATHLON DIFFERS ACCORDING TO DISTANCE;

NAME SWIM CYCLE RUN
SPRINT 750M 20KM 5KM
OLYMPIC 1.5KM 40KM 10KM
HALF-IRONMAN 1.9KM 90KM 21KM
FULL-IRONMAN 3.8KM 180KM 42.2KM
SHORT COURSE TRIATHLONS

 SPRITS TRIATHLONS
TIME : UP TO 2 HOURS

 OLYMPIC TRIATHLONS
TIME : UP TO 3-4 HOURS
 SHORT COURSE TRIATHON
NUTRITION
SPRINT TRIATHLON
BECAUSE OF SHORT DURATION;
FUELING IS NOT MUCH NECESSARY BUT FLUID INTAKE MORE
IMPORTANT.
OLYMPIC TRIATHLON
FUELING IS VERY PERSONAL
PRE-RACE NUTRITION IS BASED A GOOD RANGE OF CARB BASED
MEALS.
DURING THE RACE, FUELING COULD BE MIX OF GELS OR BARS AND
ELECTROLYTE DRINK ( SPORTS DRINK) AND WATER.
POST-RACE NUTRITION IS TAKEN AS SOON AS POSSIBLE WITH THE
GOOD BLEND OF CARB AND PROTEIN.
 LONG COURSE TRIATHLON
HALF DISTANCE IRONMAN
TIME: UP TO 7-8 HOURS

FULL IRONMAN
TIME: UP TO 15-17 HOURS
 LONG COURSE TRIATHLON
NUTRITION

SUFFICIENT CARBOHYDRATE TO
BALANCE DAILY FUEL NEEDS

FAT (AS FATTY ACIDS) IS THE PRIMARY
ENERGY SOURCE DURING LOW- TO
MODERATE-INTENSITY EXERCISE

ADEQUATE PROTEIN TO MEET DAILY
NEEDS AND ASSIST MUSCULAR REPAIR

A VARIETY OF FRUITS AND
VEGETABLES TO PROMOTE INTAKE OF
VITAMINS AND MINERALS

FLUID AND WATER ALSO IMPORTANT
FOR THE BODY.
 TRIATHLON NUTRIENTS IN
DETAIL

CARBOHYDRATES

CARBOHYDRATE INTAKE SHOULD
BE MATCHED TO TRAINING LOAD.

DURING THE COMPETITION SEASON,
THE TRAINING DIET SHOULD BE
ADAPTED.

FOR HIGH QUALITY TRAINING WE
NEED HIGHER TRAINING LOAD AND

CARBS INCREASE SPEED AND
POWER.
 TRIATHLON NUTRIENTS IN
DETAIL
 CARBOHYDRATE


MAINTAINING NORMAL BLOOD GLUCOSE LEVEL


IMPORTANT, FOR ACTIVITY LASTING LONGER THAN 20-30
MINUTES


INTAKE OF 30-60GM CARBOHYDRATES PER HOUR
 TRIATHLON NUTRIENTS IN
DETAIL

CARBOHYDRATE
 THE AIM OF THE PRE-EVENT MEAL IS TO TOP UP
LIVER GLYCOGEN (FUEL) STORES.
 THE PRE-EVENT MEAL SHOULD BE CONSUMED 2-2.5
HOURS BEFORE THE RACE START AND SHOULD
CONTAIN 1-2G OF CARBOHYDRATE PER KG BODY
WEIGHT.
 THE PRE-EVENT MEAL WILL TAKE ON INCREASING
IMPORTANCE THE LONGER RACE BEING
ATTEMPTED.
 TRIATHLON NUTRIENTS IN
DETAIL

PROTEINS

PROTEIN RICH FOODS SHOULD
BE EATEN REGULARLY.

PROTEINS MAINTAIN LEAN
MASS AND OPTIMISE MUSCLE
REPAIR.
 TRIATHLON NUTRIENTS IN
DETAIL
 WATER


IMPORTANT FOR DEHYDRATION.

 SPORTS DRINK

SPORTS DRINK HAVE CARBOHYDRATES AND ELECTROLYTES.
COMMON CARBOHYDRATES :

- GLUCOSE, - GLUCOSE POLYMERS, - SUCROSE, - FRUCTOSE
ELECTROLYTE INGREDIENTS :

- SODIUM, - POTASSIUM, - MAGNESIUM


SPORTS DRINK IS NOT AN ENERGY DRINK
 LETS CONCENTRATE ON LONG
COURSE TRIATLON TRAINING AND
ITS NUTRITION NEEDS.
 LONG COURSE TRIATHLON
HALF DISTANCE IRONMAN
 TRAINING FOR THIS
COURSE IS INTENSIVE
 DURING TRAINING
NUTRITION IS VITAL
 PRE-RACE, DURING AND
POST RACE NUTRITION
IS ALSO IMPORTANT
 LONG COURSE TRIATHLON
FULL DISTANCE IRONMAN

TRAINING FOR THIS
COURSE IS VERY
INTENSIVE

TAKES LONG HOURS OF
TRAINING

DURING TRAINING
NUTRITION IS VITAL

PRE-RACE, DURING AND
POST RACE NUTRITION
IS ALSO IMPORTANT
 LONG COURSE TRIATHLON
IRONMAN
TRAINING PLAN

TRAINING FOR THIS COURSE TAKES 6 TO 9
MONTHS.

WEEKLY TRAINING TAKES 9 TO 14 HOURS.

DAILY TRAINING TAKES 1 HOURS DURING
WEEK.(4 DAYS)

AT THE WEEKEND TRAINING TAKES 4 TO 6
HOURS. (2 DAYS)

ONE DAY IS OFF.
SAMPLE TRAINING PROGRAM FOR
FULL IRONMAN
MONDAY : DAY OFF FRIDAY : LONG SWIM

TUESDAY : TEMPO SWIM 1 HRS 30 MIN - 3KM

50 MIN – 2 KM APP. : 949 KCAL

APP. : 217 KCAL SATURDAY : LONG RUN

2 HRS 40 MIN - 24KM
WENDESDAY : INTERVAL RUN
APP. : 725 KCAL
1 HRS 20 MIN - 12 KM
SUNDAY : LONG BIKE
APP. : 485 KCAL
5 HOURS - 120-130KM
THURSDAY : INTERVAL BIKE
APP. : 1346 KCAL
2 HOURS – 55 KM
APP. : 395 KCAL
 LONG COURSE TRIATHLON
IRONMAN
NUTRITION PLAN

NUTRITION FOR SHORT TRAINING DAYS (1 - 2
HOURS ) NEEDS ONLY DAILY BALANCED
DIET.

NUTRITION FOR LONG AND INTENSE
TRAINING ( 4 - 6 HOURS ) NEEDS SPECIAL
NUTRITION DIET FOR FUELING.

EVERY DAY MINIMUM IN TAKE OF 2-3 LITERS
OF WATER INTAKE.
 SAMPLE NUTRITION PLAN
FOR DAILY TRAINING DAYS
BREAKFAST 1 BREAKFAST 2
2 TABLE SPOON OAT 2 BOILING EGGS
1 TABLE SPOON FLAXSEED OR 1 PIECE OF CHEESE(30G)
CHIA SEED
PARSLEY
½ GLASS MILK
CUCUMBER
1 PIECE OF PINEAPPLE OR 1
1 PIECE OF WHOLE GRAIN
HAND SEASONAL BERRY
BREAD
1 TEA SPOON CINNAMON
1 GREEN TEA
5-6 ALMOND
1 GREEN TEA
 SAMPLE NUTRITION PLAN
FOR DAILY TRAINING DAYS
LUNCH : DINNER :
1 POT SOUP / 2 TABLE SPOON 150-180 G GRILL
WHEAT CHICKEN/MEAT/FISH
1 PLATE VEGETABLES / 1 PLATE SALAD
PULSES ½ POT SOUP
1 PLATE SALAD
2-3 TABLE SPOON YOGURT SNACKS :
1 HAND FULL PUMPKIN SEEDS
SNACKS : 1 CUCUMBER
1 GLASS KEFIR 2-3 PEANUT
½ PROTEIN BAR AND COFFEE
 SAMPLE NUTRITION PLAN
FOR WEEKEND TRAINING DAYS
BREAKFAST 1 :
AFTER TRAINING :
2 HOURS BEFORE TRAINING
PROTEIN BAR.
5-6 TABLE SPOON OAT
A GLASS OF KEFIR OR SMOOTHY.
1 GLASS MILK
YOGURT WITH FRUIT AND HONEY.
1 TABLE SPOON PEANUT
BUTTER ALL WILL GIVE PROTEIN CALCIUM
AND DAIRY WHICH IS ESSENTIAL
1 BANANA
FOR BONE HEALTH AND
1 TEA SPOON HONEY BUILDING LEAN MUSCLE MASS.

BREAKFAST 2 :
PANCAKE WITH HONEY AND 1
BANANA
 SAMPLE NUTRITION PLAN
FOR WEEKEND TRAINING DAYS
AFTER TRAINING HAVE LUNCH WITHIN 60 - 90 MIN.
LUNCH : NORMAL BALANCED DIET, LIKE DAILY TRAINING
DIET
DINNER :
KINOA SALAD
CHICKEN AND AVOCADO
FOR LONG BIKE: IN EVERY 20 MIN GEL/ENERGY
BAR/ELECTROLYTE AND WATER MUST TAKEN IN ORDER
FOR LONG RUN: IN EVERY 30 MIN GEL / ELECTROLYTE AND
WATER CAN BE TAKEN
 LONG COURSE TRIATHLON
IRONMAN
PRE RACE

FOLLOWED DAILY PLAN SAME AS LONG TRAINING PROGRAM
ADDED MORE CARB BASED MEALS
 TO TOP UP GLYCOGEN STORES IN THE MUSCLES AND LIVER.

THE PROCESS OF FUELING INVOLVES INCREASING CARB
INTAKE OVER 2-3 DAYS LEADING IN TO THE RACE
 CARB IS IMPORTANT, FOR ACTIVITY LASTING LONGER THAN
20-30 MINUTES

NO EXERCISE ON PRE RACE DAY.
 LONG COURSE TRIATHLON
IRONMAN
PRE RACE
BREAKFAST

YOUR MOST IMPORTANT MEAL IS
BREAKFAST THE DAY BEFORE THE
RACE.

THIS BREAKFAST SHOULD BE BIG.

IT SHOULD ALSO BE LOW-FIBER, LOW-
FAT AND FOCUS ON CARBS, SUCH AS
PANCAKES.

THE PERFECT PRE-RACE DAY
BREAKFAST MIGHT INCLUDE TWO
EGGS, PANCAKES, TWO PIECES OF
TOAST AND EVEN HOME FRIES.
 EATING BEFORE COMPETITION

 ONE OF THE BIGGEST MYTHS IN RACING IS

THAT YOU NEED TO CARB LOAD WITH A BIG
PASTA DINNER THE NIGHT BEFORE THE
RACE.
SAYS JESSE KROPELNICKI, AN ELITE-LEVEL TRIATHLON COACH
WHO FOUNDED PERSONAL TRAINING COMPANY QT2 SYSTEMS
AND SPORTS NUTRITION GUIDE THECOREDIET.COM.
LONG COURSE TRIATHLON IRONMAN
RACE DAY NUTRITION PLAN
&
FIRST STEP SWIMMING

3 HOURS BEFORE THE RACE 1 HOURS BEFORE THE RACE

BREAKFAST: SPORTS DRINK (ISOTONIC
DRINK)
5-6 TABLE SPOON OAT
WATER
1 GLASS MILK
1 TABLE SPOON PEANUT
BUTTER
½ CINNAMON
1 BANANA
1 TEA SPOON HONEY
 LONG COURSE TRIATHLON
IRONMAN
RACE DAY NUTRITION PLAN
&
SECOND STEP CYCLING
IN THIS STEP YOU HAVE CHANCE FOR
THE FEEDING ON THE BIKE.
FIRSTLY; YOU SHOULD DRINK SPORTS
DRINK AND WATER.
EVERY 40 MIN FOR EATING;
3 DATE FRUIT
1 ISOTONIC ENERGY GEL
½ ENERGY BAR
1 BANANA
½ BOX CRACKER
 LONG COURSE TRIATHLON
IRONMAN
RACE DAY NUTRITION PLAN
&
THIRD STEP RUNNING

FIRSTLY; YOU SHOULD DRINK

SPORTS DRINK AND WATER
EVERY 30 MIN 1 PACKET GEL
SALT TABLET IN HOT WEATHER
CONDITIONS
 LONG COURSE TRIATHLON
IRONMAN
POST RACE
AFTER THE RACE IN FIRST 30 MIN
YOU SHOULD DRINK; RECOVERY
DRINK
RECOVERY DRINK:
15 G PROTEIN POWDER
1 BANANA
1 PIECE OF PINEAPPLE
½ LEMON JUICE
SPARKLING WATER
WATER
MIX THEM.
 LONG COURSE TRIATHLON
IRONMAN
POST RACE

PROTEIN IS VITAL FOR

THE GROWTH AND
REPAIR OF MUSCLE
TISSUE, AFTER HARD
TRAINING AND RACING.
THIS PROCESS CAN
LAST FOR OVER 24
HOURS.
 REFERANCES
 http://www.triathlon.org.au/State_Associations/NSW/
About_Us/Latest_News/
Triathlon_Nutrition_Guide___What_You_Need_To_Know.ht
m
 https://www.active.com/triathlon/articles/perfect-pre-race-
day-meal-plan
 NUTRITION AND SPORTS NUTRITION COACHES,
SEVDA YILDIZ

SAMPLE NUTRITION PLAN IS FOR ATHRIATLET, 50
YEARS OLD 52 KG WOMAN.

GONCA YUKSEL
THANK YOU