Proper nutrition can help make or break your triathlon. Luckily, a sprint distance triathlon is short enough that you don’t have to worry too much about fueling during the event. However, paying attention to your diet leading up to the event and putting a few key tips into place on race day will have you crossing the finish line like a champ.
Here are my quick & easy recommendations for sprint triathlon nutrition:
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2-3 days before the race
- Eat familiar foods that sit well in your stomach. Now is not the time to try that new spicy thai dish or enter the wing eating contest at the local pub. It’s all about foods that nourish your body and will get you to race day with a happy belly.
- Carb loading is only beneficial for events that last over 90 minutes, so it’s not necessary for most sprint distance triathletes. However, you do want to ensure that your meals contain a balanced plate with some type of healthy carbohydrate (in other words, you don’t need to go carb-crazy, but now is not the time to try a low-carb diet). Include grains, fruits, vegetables, legumes, and/or dairy products/substitutes as part of your meals.
The day before the race
- Hydrate throughout the day.
- Stick with proper portions. Sometimes athletes will load up on huge meals the day before a race for “extra energy” – but this will just make you feel bloated and uncomfortable. Instead, eat normal sized portions of familiar foods. Be sure there are some healthy, easily digestible carbohydrates in your meals that day.
- Avoid overdoing it on any one food leading up to the race, which can cause gastrointestinal problems. For example, eating only fruit can lead to diarrhea – not something you want heading into your big race!
Race morning
- Drink fluids – but don’t overhydrate, especially in the 2 hours before the start time. If you’re guzzling water or sports drink in that 2 hour window, you’ll likely arrive at the swim start with a full bladder.
- Eat a healthy breakfast. Choose a meal rich in carbohydrates that’s low in fat and fiber. You might try a bagel, cereal with milk and fruit, or an almond butter & honey sandwich. Be sure whatever breakfast option you choose is something that you practiced with during training.
- Consider breakfast timing. If you normally eat about 2 hours before your workouts, but on race day you eat 4 hours before – you might find yourself with low energy levels on your big day! Try to be consistent.
During the race
- Drink fluids to according to thirst during the race. If you’ll be out on the course for longer than an hour, and/or if it’s warm outside, be sure your beverage contains electrolytes (sodium in particular).
- You only need to worry about taking in fuel (carbohydrate) if you’re going to be on the course for longer than 60 to 90 minutes. If you’re a quicker athlete, you probably won’t need to worry about taking in any fuel for a sprint race. If you’re a slower athlete, or you feel like you need an energy boost, feel free to take in a bit of carbohydrate on the bike or run. I’m a big fan of sports drinks for sprint races, because it combines those carbohydrates, electrolytes, and fluid all in one simple solution. {I personally like Powerbar Perform drink in terms of taste and composition, but there are tons of options out there.} You can take a few swigs on the bike and at the run aid stations, and that’s really all you need. Or, if you prefer, you could use another choice instead – one gel (I don’t like the texture personally, but I’ve heard good things about these salted caramel ones!) or a handful of raisins, for example – while on the bike. Like everything else, you want to practice using products during training if you plan to use them on race day.
After the race
- Eat something! It’ll help your muscles recover more quickly, especially since you were likely pushing yourself at a higher intensity in the race compared to training. Enjoy a meal or snack that has carbohydrate with some protein. Max races always have a great food selection, so you can be sure to find something delicious for your recovery meal.
There you have it – my sprint triathlon nutrition tips! If you feel like you need more individualized advice, feel free to check out sports nutrition coaching or customized fueling plans.
Share with me: How do you handle nutrition during a sprint distance triathlon? What’s your favorite drink choice on the bike?
Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.
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