Fueling Up: A Guide for Women Participating in a Triathlon

Published by kellypuffer on

Nutrition tips for Beginner Women Triathletes

 

It can be challenging to know how and when to fuel for a triathlon race. You want to be sure that you will have enough energy to get you to the finish line, but at the same time you don’t want to eat so much that you will feel sick or uncomfortable. In this post, we’ll take a look at some of the options you could try when preparing for your nutrition for your next race. 

It’s SUPER important to make sure that you try your ‘fueling strategy’ (let’s call it) several weeks out from the triathlon race. That way, you have time to test out different things to see which foods provide you with the most energy and which foods you are able to best digest.

If you find that your body is not able to digest certain foods, then you have some time to try out other foods before the race arrives and you can feel confident that you will turn up to your triathlon race with the best fueling plan for you!

In this blog post, we suggest some fueling options for a short triathlon race. We consider consumption of the right foods and liquids before, during and after the race, but you should also consider what you eat the day before too.  Just to quickly touch on this, you should try to avoid eating fruits or vegetables or any high-fibre foods the day before the race. 

Remember that everyone is different and that what works for one person may not be the best solution for you.  Test some options out and once you have found something that works for you, then stick to it!  

Now let’s jump right into fueling for your triathlon race…

Before the Race

When we say a ‘short triathlon’, we are referring to something that typically lasts for around an hour or so.  To prepare for the race, it is important to eat a balanced meal at least 2 hours before the start time. This meal should consist of complex carbohydrates, healthy fats, and lean protein. We won’t go into too much of the science, but complex carbohydrates provide the body with sustained energy, while healthy fats and protein help to repair and build muscle tissue.

Here are some ideas of what you could eat pre-race:

  • Oatmeal with fruit and nuts
  • Greek yogurt, a bit of honey and granola
  • Scrambled eggs with avocado and whole-wheat toast
  • Whole-grain toast with peanut butter and banana

If you have an early race, your balanced meal from the night before is probably sufficient enough for you to then simply take in a few carbohydrates and fat.  My go-to pre-race fueling involves some boiled potatoes with a pinch of salt!

It is important to hydrate well before the race as well. Women should aim to drink at least 16-20 ounces of water or a sports drink a few hours before the start time.

During the Race

During a short triathlon, women should aim to stay hydrated and consume easily digestible carbohydrates. Sports drinks, gels, and chews are all great options. The key is to consume small amounts frequently, rather than a large amount all at once. Aim for 30-60 grams of carbohydrates per hour of activity.

Some examples of during-race fuel include:

  • Sports drinks such as Gatorade or Powerade
  • Energy gels such as GU (my favourite!) or Clif Shots
  • Energy chews such as Honey Stinger or Clif Bloks

It is also important to stay hydrated during the race. Women should aim to drink around 16-20 ounces of water or sports drink per hour of activity.

It is a good idea to practice fueling strategies during training to figure out what works best for your body as everyone is different. 

After the Race

After the race, it is important to refuel the body with carbohydrates and protein. This will help to replenish glycogen stores and repair muscle tissue. Make sure you hydrate well after the race too.

Some examples of post-race meals include:

  • Whole-grain pasta with chicken and vegetables, our favourite!
  • Grilled salmon with sweet potato and green beans
  • Quinoa salad with grilled vegetables and chickpeas
  • Smoothie with Greek yogurt, fruit, and spinach

Fueling for a short triathlon is important to ensure you have enough energy and the right energy to get you to that finish line. 

So aim to eat a balanced meal a few hours before the race, consume easily digestible carbohydrates during the race, and refuel with carbohydrates and protein after the race. Stay hydrated before, during, and after the race and with this you can ensure you have the energy and nutrients you need to perform your best!

We’d love to hear what your favourite foods to consume for pre or post race are! 

Nutrition tips for Beginner Women Triathletes

 

It can be challenging to know how and when to fuel for a triathlon race. You want to be sure that you will have enough energy to get you to the finish line, but at the same time you don’t want to eat so much that you will feel sick or uncomfortable. In this post, we’ll take a look at some of the options you could try when preparing for your nutrition for your next race. 

It’s SUPER important to make sure that you try your ‘fueling strategy’ (let’s call it) several weeks out from the triathlon race. That way, you have time to test out different things to see which foods provide you with the most energy and which foods you are able to best digest.

If you find that your body is not able to digest certain foods, then you have some time to try out other foods before the race arrives and you can feel confident that you will turn up to your triathlon race with the best fueling plan for you!

In this blog post, we suggest some fueling options for a short triathlon race. We consider consumption of the right foods and liquids before, during and after the race, but you should also consider what you eat the day before too.  Just to quickly touch on this, you should try to avoid eating fruits or vegetables or any high-fibre foods the day before the race. 

Remember that everyone is different and that what works for one person may not be the best solution for you.  Test some options out and once you have found something that works for you, then stick to it!  

Now let’s jump right into fueling for your triathlon race…

Before the Race

When we say a ‘short triathlon’, we are referring to something that typically lasts for around an hour or so.  To prepare for the race, it is important to eat a balanced meal at least 2 hours before the start time. This meal should consist of complex carbohydrates, healthy fats, and lean protein. We won’t go into too much of the science, but complex carbohydrates provide the body with sustained energy, while healthy fats and protein help to repair and build muscle tissue.

Here are some ideas of what you could eat pre-race:

  • Oatmeal with fruit and nuts
  • Greek yogurt, a bit of honey and granola
  • Scrambled eggs with avocado and whole-wheat toast
  • Whole-grain toast with peanut butter and banana

If you have an early race, your balanced meal from the night before is probably sufficient enough for you to then simply take in a few carbohydrates and fat.  My go-to pre-race fueling involves some boiled potatoes with a pinch of salt!

It is important to hydrate well before the race as well. Women should aim to drink at least 16-20 ounces of water or a sports drink a few hours before the start time.

During the Race

During a short triathlon, women should aim to stay hydrated and consume easily digestible carbohydrates. Sports drinks, gels, and chews are all great options. The key is to consume small amounts frequently, rather than a large amount all at once. Aim for 30-60 grams of carbohydrates per hour of activity.

Some examples of during-race fuel include:

  • Sports drinks such as Gatorade or Powerade
  • Energy gels such as GU (my favourite!) or Clif Shots
  • Energy chews such as Honey Stinger or Clif Bloks

It is also important to stay hydrated during the race. Women should aim to drink around 16-20 ounces of water or sports drink per hour of activity.

It is a good idea to practice fueling strategies during training to figure out what works best for your body as everyone is different. 

After the Race

After the race, it is important to refuel the body with carbohydrates and protein. This will help to replenish glycogen stores and repair muscle tissue. Make sure you hydrate well after the race too.

Some examples of post-race meals include:

  • Whole-grain pasta with chicken and vegetables, our favourite!
  • Grilled salmon with sweet potato and green beans
  • Quinoa salad with grilled vegetables and chickpeas
  • Smoothie with Greek yogurt, fruit, and spinach

Fueling for a short triathlon is important to ensure you have enough energy and the right energy to get you to that finish line. 

So aim to eat a balanced meal a few hours before the race, consume easily digestible carbohydrates during the race, and refuel with carbohydrates and protein after the race. Stay hydrated before, during, and after the race and with this you can ensure you have the energy and nutrients you need to perform your best!

We’d love to hear what your favourite foods to consume for pre or post race are! 

Nutrition tips for Beginner Women Triathletes

 

It can be challenging to know how and when to fuel for a triathlon race. You want to be sure that you will have enough energy to get you to the finish line, but at the same time you don’t want to eat so much that you will feel sick or uncomfortable. In this post, we’ll take a look at some of the options you could try when preparing for your nutrition for your next race. 

It’s SUPER important to make sure that you try your ‘fueling strategy’ (let’s call it) several weeks out from the triathlon race. That way, you have time to test out different things to see which foods provide you with the most energy and which foods you are able to best digest.

If you find that your body is not able to digest certain foods, then you have some time to try out other foods before the race arrives and you can feel confident that you will turn up to your triathlon race with the best fueling plan for you!

In this blog post, we suggest some fueling options for a short triathlon race. We consider consumption of the right foods and liquids before, during and after the race, but you should also consider what you eat the day before too.  Just to quickly touch on this, you should try to avoid eating fruits or vegetables or any high-fibre foods the day before the race. 

Remember that everyone is different and that what works for one person may not be the best solution for you.  Test some options out and once you have found something that works for you, then stick to it!  

Now let’s jump right into fueling for your triathlon race…

Before the Race

When we say a ‘short triathlon’, we are referring to something that typically lasts for around an hour or so.  To prepare for the race, it is important to eat a balanced meal at least 2 hours before the start time. This meal should consist of complex carbohydrates, healthy fats, and lean protein. We won’t go into too much of the science, but complex carbohydrates provide the body with sustained energy, while healthy fats and protein help to repair and build muscle tissue.

Here are some ideas of what you could eat pre-race:

  • Oatmeal with fruit and nuts
  • Greek yogurt, a bit of honey and granola
  • Scrambled eggs with avocado and whole-wheat toast
  • Whole-grain toast with peanut butter and banana

If you have an early race, your balanced meal from the night before is probably sufficient enough for you to then simply take in a few carbohydrates and fat.  My go-to pre-race fueling involves some boiled potatoes with a pinch of salt!

It is important to hydrate well before the race as well. Women should aim to drink at least 16-20 ounces of water or a sports drink a few hours before the start time.

During the Race

During a short triathlon, women should aim to stay hydrated and consume easily digestible carbohydrates. Sports drinks, gels, and chews are all great options. The key is to consume small amounts frequently, rather than a large amount all at once. Aim for 30-60 grams of carbohydrates per hour of activity.

Some examples of during-race fuel include:

  • Sports drinks such as Gatorade or Powerade
  • Energy gels such as GU (my favourite!) or Clif Shots
  • Energy chews such as Honey Stinger or Clif Bloks

It is also important to stay hydrated during the race. Women should aim to drink around 16-20 ounces of water or sports drink per hour of activity.

It is a good idea to practice fueling strategies during training to figure out what works best for your body as everyone is different. 

After the Race

After the race, it is important to refuel the body with carbohydrates and protein. This will help to replenish glycogen stores and repair muscle tissue. Make sure you hydrate well after the race too.

Some examples of post-race meals include:

  • Whole-grain pasta with chicken and vegetables, our favourite!
  • Grilled salmon with sweet potato and green beans
  • Quinoa salad with grilled vegetables and chickpeas
  • Smoothie with Greek yogurt, fruit, and spinach

Fueling for a short triathlon is important to ensure you have enough energy and the right energy to get you to that finish line. 

So aim to eat a balanced meal a few hours before the race, consume easily digestible carbohydrates during the race, and refuel with carbohydrates and protein after the race. Stay hydrated before, during, and after the race and with this you can ensure you have the energy and nutrients you need to perform your best!

We’d love to hear what your favourite foods to consume for pre or post race are! 

Nutrition tips for Beginner Women Triathletes

 

It can be challenging to know how and when to fuel for a triathlon race. You want to be sure that you will have enough energy to get you to the finish line, but at the same time you don’t want to eat so much that you will feel sick or uncomfortable. In this post, we’ll take a look at some of the options you could try when preparing for your nutrition for your next race. 

It’s SUPER important to make sure that you try your ‘fueling strategy’ (let’s call it) several weeks out from the triathlon race. That way, you have time to test out different things to see which foods provide you with the most energy and which foods you are able to best digest.

If you find that your body is not able to digest certain foods, then you have some time to try out other foods before the race arrives and you can feel confident that you will turn up to your triathlon race with the best fueling plan for you!

In this blog post, we suggest some fueling options for a short triathlon race. We consider consumption of the right foods and liquids before, during and after the race, but you should also consider what you eat the day before too.  Just to quickly touch on this, you should try to avoid eating fruits or vegetables or any high-fibre foods the day before the race. 

Remember that everyone is different and that what works for one person may not be the best solution for you.  Test some options out and once you have found something that works for you, then stick to it!  

Now let’s jump right into fueling for your triathlon race…

Before the Race

When we say a ‘short triathlon’, we are referring to something that typically lasts for around an hour or so.  To prepare for the race, it is important to eat a balanced meal at least 2 hours before the start time. This meal should consist of complex carbohydrates, healthy fats, and lean protein. We won’t go into too much of the science, but complex carbohydrates provide the body with sustained energy, while healthy fats and protein help to repair and build muscle tissue.

Here are some ideas of what you could eat pre-race:

  • Oatmeal with fruit and nuts
  • Greek yogurt, a bit of honey and granola
  • Scrambled eggs with avocado and whole-wheat toast
  • Whole-grain toast with peanut butter and banana

If you have an early race, your balanced meal from the night before is probably sufficient enough for you to then simply take in a few carbohydrates and fat.  My go-to pre-race fueling involves some boiled potatoes with a pinch of salt!

It is important to hydrate well before the race as well. Women should aim to drink at least 16-20 ounces of water or a sports drink a few hours before the start time.

During the Race

During a short triathlon, women should aim to stay hydrated and consume easily digestible carbohydrates. Sports drinks, gels, and chews are all great options. The key is to consume small amounts frequently, rather than a large amount all at once. Aim for 30-60 grams of carbohydrates per hour of activity.

Some examples of during-race fuel include:

  • Sports drinks such as Gatorade or Powerade
  • Energy gels such as GU (my favourite!) or Clif Shots
  • Energy chews such as Honey Stinger or Clif Bloks

It is also important to stay hydrated during the race. Women should aim to drink around 16-20 ounces of water or sports drink per hour of activity.

It is a good idea to practice fueling strategies during training to figure out what works best for your body as everyone is different. 

After the Race

After the race, it is important to refuel the body with carbohydrates and protein. This will help to replenish glycogen stores and repair muscle tissue. Make sure you hydrate well after the race too.

Some examples of post-race meals include:

  • Whole-grain pasta with chicken and vegetables, our favourite!
  • Grilled salmon with sweet potato and green beans
  • Quinoa salad with grilled vegetables and chickpeas
  • Smoothie with Greek yogurt, fruit, and spinach

Fueling for a short triathlon is important to ensure you have enough energy and the right energy to get you to that finish line. 

So aim to eat a balanced meal a few hours before the race, consume easily digestible carbohydrates during the race, and refuel with carbohydrates and protein after the race. Stay hydrated before, during, and after the race and with this you can ensure you have the energy and nutrients you need to perform your best!

We’d love to hear what your favourite foods to consume for pre or post race are! 

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