OPTMIZING NUTRITION FOR AN EVENT
Whether your working towards a podium finish or just planning on competing in your first triathlon, what you eat (and drink) during training and racing can make the difference between meeting your goals and falling short. Done right, nutrient intake can make triathlon more enjoyable and shave seconds or even minutes off each leg of the event. Take the time to get familiar with what’s available and what’s effective for you. Some of the principles of sports nutrition are listed below to help you realize performance gains on race day. §
Always practice alternate nutrition regimens during training to find out what works best, e.g., caffeinated energy gel vs. non-caffeinated; berry flavored sports drink vs. lemon lime; 32 oz of fluid per hour of cycling vs. 48 oz.§ Develop a pre-race eating plan with specific foods and amounts that have been well tolerated in training. Plan out what time you are going to eat and drink the morning of the event; how much you are going to eat and drink during competition- be specific.§ Keep a record of your events and what you ate before, during and after the race. Make notes as to how you felt, how you performed and what you would change to improve.§ Eat only familiar foods the 2-3 days before the event and avoid hot spices. This prevents an episode of heartburn or gastrointestinal distress that could deplete fluid and electrolyte stores. It may be helpful to stick to a tried and true one week diet plan which can also tie into a carbohydrate loading regimen. § To promote adequate digestion, absorption and storage of nutrients, consume the big carbohydrate meal two nights prior to the race instead of the traditional one. Eat moderately the day before a big event.§ Smaller, more frequent meals and snacks will optimize glycogen stores the day before the race, helping with pre-race “jitters.” Try grazing on high carbohydrate, moderately high sodium and easy to digest foods.§ Do not skip breakfast the day of the event. Glycogen stores (glucose in the liver, muscles and blood) are depleted overnight and need to be replenished. If experiencing GI distress, take a Pepcid or Tums and try stress reduction techniques like taking some deep breaths and visualizing success.§ Don’t be tempted to try the electrolyte capsules (handed out in some registration packets) prior to or during the race if you have never used these before. Some individuals experience GI distress, altered breathing or other undesirable side effects from high doses of electrolytes. Make sure you have tolerated all foods and supplements in training. § Avoid drinking plain water if your event will last longer than 60-90 minutes. A sport drink with sodium and carbohydrates will not only absorb better and faster, it will prevent hyponatremia (low blood sodium levels) in three plus hour events.§ Experiment with a low fiber diet to minimize the chances of frequent bowel movements during the race. This will vary with individuals and length of event as some know their bodies well enough to avoid a “bathroom emergency.”
§ Some individuals may need extra sodium if the competition is in a hot and humid environment and/or if the person is a heavy, salty sweater. Start adding more sodium to food 2-3 days prior to the event as needed.
Brandon Nichols, RD, CSSD (vegasdietitian@embarqmail.com 702-245-7789)
