Triathlon means three back to back events, but there is a fourth component that will make or break you.
Nutrition
There are loads of articles telling you the perfect diet, correct balance of macronutrients and exactly how many calories you need. But all of those are just guidelines. The truth is, you are unique and your nutrition plan will also be. In fact it will change from event to event because you change. Your endurance, muscle mass and metabolism can have different requirements over time.
The breakdown I started with just 3 days ago has already been adjusted. It was based on my training from a couple years ago when I was doing off season training which involved much less cardio endurance and much heavier weight lifting than now. So I've decreased my protein to 20%, increased fat to 30% and carbs to 50%. I found my body craving much more fat than I anticipated. So we'll try this for a week and see how the balance is working. It's also hard for me to increase my food intake. Both mentally and physically. But I'm very tired so I know I need the extra.
Here's one of my favorite go to snacks that has a great balance of protein, fat and carbs. It's an old favorite and one of my most requested by clients and friends.
Trish's Famous Protein Chunks
2 cups whole oats
4 scoops protein powder*
5 T ground flaxseed
1/2 cup chopped almonds (about 2 oz)
1/2 c dried coconut or other fruit
3 oz dark chocolate chopped up
2/3 c natural peanut butter
2/3 c water
Mix well and shape into 28-30 balls (about 30 g each). Freeze for about 30 minutes and store in the fridge.
They are perfect for on the go snacks!
Each chunk has 7 g protein, 7 g fat and 7.5 g carbs. 114 calories.
*I use a whey protein powder. I've tried it with soy and the results are not desirable. Plus I am not a fan of the soy movement, so you will rarely see me promote it. My friend uses a raw vegetable protein powder and likes her results. You may need to test your amount to get the right texture.
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