Race Day Nutrition

Before I get into race nutrition I’ll repeat rule #1 – NOTHING NEW ON RACE DAY!

The choices for triathlon racing nutrition are endless. There are many opinions about what works and what is scientifically proven. I’m going to present you with the more commonly accepted options without getting into a big debate about electrolyte needs, hydration vs. dehydration, etc. (Race nutrition refers not only to calories consumed but also to hydration and electrolytes.) For a sprint distance triathlon, 3 variables affect what you should do. These variables include: 1, pre-race fueling, 2, what your system can tolerate and what you prefer, and 3, your expected time to complete the race and how much is right for you.

1. Pre-race fueling: It is important to have a light prerace breakfast to help you restore what was burned while you slept (or tried to sleep) the night before. The larger the breakfast the earlier you should have it. 2 to 2 ½ to even 4 hours prior to racing is not out of the question. A reasonable size breakfast has around 400 or so calories. 800 calories for most people is the top end and should be eaten very early if you want enough time for it to be doing you some good instead of just sitting in your stomach ready to “burst forth” after a little exersion. Some simple carbs and a little proten will do it for you. Whole grains are not necessary on race morning unless your system can tolerate them VERY well. Some examples might be a small bowl of oatmeal and some fruit, some yogurt, a banana, some nut butter, a piece of toast or ½ a bagel with a little cream cheese. These are just suggestions. Eat what works for you. Coffee or tea? Sure, unless you’ve never trained after drinking that. Everyone is different but I would try to finish breakfast a good 2 to 2 ½ hours before you start your swim.

2. What you should take in depends on what you can tolerate, what you like, and what seems most convenient. Here are three approaches:
          a. The simplest way is to drink a sports drink that is relatively complete, such as Gatoraid, Power Bar Perform, EFS, or CarboPro. These provide sugar (carbohydrates), electrolytes (e.g. sodium), and liquid (hydration) if you aren’t drinking it in a concentrated form.
          b. Slightly more complicated would be to use water with some electrolyte dissolved in it, such as Nuun tabs or GU Brew powder. These do not contain significant calories so you would get those from consuming a gel, of which there are many choices.
          c. A similar option that can work for you is to use plain water along with something that contains both calories and electrolytes. Some examples include Sports Beans (by Jelly Belly) and Clif ShotBlox. The main disadvantages for taking in these is that you have to remove them from a package and you have to chew them during the race: not easy feats while riding a bike, though more doable on the run or in transition.

3. Expected time to finish the race: How long will your race take you? How much you take in depends on your needs, how long you’ll be racing, and what is right for YOU. You want to estimate how long you’ll be out there. If it will take you around 2 hours or more then you definitely need to take in more than just water. Consuming some carbohydrates makes sense. If you are “racing” the event and are likely to finish in under about 80 minutes or so then your fueling/race nutrition needs are relatively minimal, taking in some water and calories will likely be beneficial. Here are some VERY rough guidelines that you can start with. Everyone is different in what they like, what they need, what they can tolerate, and so forth. You may need more, or less, or none at all.
          a. If your race will likely take you under about 1h15m then you can consider trying around 4-6 oz of water with electrolytes and up to about 100 calories on the bike, plus a little water on the run if needed.
          b. If you will take 1h15m to about 1h45m or so then aim for between 4-10 oz of water with electrolytes and up to 150 calories on the bike, plus a little water and 50+ calories on the run as needed.
          c. If you will take 1h45m or more then consider aiming for as much as 12 oz of water with electrolytes and 200 calories on the bike, plus more water and maybe 100 calories on the run as needed.

Remember 2 things: these are estimates of what to take in and do NOTHING NEW ON RACE DAY!

Breakfast

People who are training for an event like a sprint triathlon wonder what they should do about breakfast. Many of these same people are looking to not only get in shape and compete in an event, they are also looking to lose weight. While I am not a nutritionist I have been in the same boat myself as well as observed other athletes deal with the same thing. And to be sure, I've also heard and read advice from multiple nutritionists and dietitians on this subject.

The opinions are almost universal: eat a healthy, well-balanced breakfast to start your day. It will allow you to feel satisfied and keep your blood-sugar levels in balance for the next 3 or 4 hours. Skipping the morning meal sets you up to slow your metabolism and run your body at a fuel deficit. You will not function as well as you would if you had fueled properly.

What is "properly"? Include the 3 macronutrients: proteins, carbohydrates, and fats. It probably a good idea to include at least 5 grams of protein at breakfast. Protein seems to help satiate most people better than if they eat a meal without it, partly because of how it affects blood sugar and energy level stabilization. Carbohydrates are required as well and complex carbs are best. If the carbs are in the form of breads and cereals, these should be made with whole grains whenever possible. Carbs also come from fruits and vegetables. Healthy fats are best - go easy on dairy or other animal fats. What are the "healthy" fats? Most nutritionists think olive oil or canola oil are good choices when it comes to liquid oils.

Suggestions? Try eggs, soy protein (e.g. soy sausage), nonfat yogurt, low fat cheese, nonfat milk, lean meats, almond or peanut butters, whole or chopped nuts (almonds again!), legumes such as pinto and black beans, high fiber low sugar cereal, whole wheat bagel or toast, bananas, berries of all kinds, oranges, apples, kiwi, avocado, tomatoes, broccoli, spinach, onion, mushrooms, bell peppers, salsa, canola oil, and olive oil.

Supplements? It's always best to get your micronutrients from real foods. Many athletes I know (including me) take a multivitamin and Omega 3 oils like fish and flax seed oils. There are many more that may be appropriate for you, such as calcium and Vitamin D. Your doctor or a nutritionist can make recommendations, especially if they do a blood test.

I have my own personal preferences on what foods and supplements I ingest. That doesn't mean mine are the only way or even the best way. I have opinions and biases but just wanted to share some information without those biases being a part of this.