What to Eat Before, During, and After Training
Race season is in full swing and it is not uncommon for triathletes to struggle with their nutrition before, during, and after training sessions. Hopefully the information below will help you understand how to fuel your training efficiently and effectively.
Every body is different. I’ll give you some ideas of sports nutrition products that have worked for many of my athletes, but know that every body is different. And you will have to decide what works best for you through trial and error. For example: I have one athlete who can eat a bowl of oatmeal and then 20 minutes later do a hard run workout. I have another athlete who can’t eat a bowl of oatmeal anytime during the day of a hard run workout and not get an upset stomach. Listen to your body and take notes on training intensity, what you ate/drank before, during, and after, and how you feel, so you learn what your body needs to perform at its best.
Consult the Athlete’s Plate. The Athlete’s Plate was developed by US Olympic Committee Sports Dietitians and University of Colorado Colorado Springs Sport Nutrition Graduate Program. It is a helpful tool to guide your daily nutrition intake based on your training that day. Three separate plates for three different types of training intensity: Easy, Moderate, and Hard. Note the similarities and differences in the type and ratio of protein, carbohydrates, and fats for each day. I give this to all my athletes and it’s a huge benefit!
What you eat before, during, and after impacts your training. Neglect any of these at your own risk. Under fuel before and your training session won’t go as well as you’d like. Under fuel during your training session and you’ll struggle toward the end. Under fuel after and your recovery will be subpar and you’ll go into your next training session with tired legs.
What to eat before your training. Eat somewhere between 15 minutes to 3 hours before your workout. Just woke up and heading out for a swim, ride, or run that’s about 60 minutes long? Drink 16 oz of water and take a gel like this one or this one. Have a longer workout? Eat a full meal, mostly carbohydrates with a little bit of fat and protein 2-3 hours before you head out. Think along the lines of a banana, bagel with some peanut butter and honey, and a low fat/protein granola bar.
What to eat during your training. Less than 60 minutes? Probably nothing, but take a gel along just in case. Longer than 60 minutes? Consume approximately 30-60 grams of carbs per hour for a run and 60-90 grams of carbs per hour for a ride. Stick to gels on the run. If you are training for a full Ironman, then incorporate some solids like this one from Maurten. Training for a marathon swim? Same as the run: 30-60 grams of carbs per hour and stick to gels.
What to eat after your training. Use the hand method! For most post-training meals, consume 3 hand sized portions of carbs and 1 hand sized portion of lean protein. Was your training session harder or longer than normal, consume 4 hand sized portions of carbs and 1 hand sized portion of lean protein.
KISS: Keep It Simple and Systematic. Planning your nutrition can seem overwhelming but it needn’t be. For daily nutrition, start with the lean proteins, veggies, and carbs you like. Try different ways of preparing them and branch out when you feel ready. For training and racing, find what works best for you and stick with it. Whenever you try something new, document it and learn from it.
Nutrition shouldn't be an afterthought when it comes to your training, nor should your training be an excuse to eat whatever you want. You are what you eat and your training will reflect that. If you have any questions, please feel free to email me at jim.rowe@playtri.com.
Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes who are chasing PRs, moving up to long course racing, or want to qualify for a world championship. Learn more about Jim at www.playtri.com/jim-rowe.