So, you have done all the hard work, you’ve trained and done everything you could to prepare for the challenge of triathlon. However have you thought about your nutritional supplements intake prior to the triathlon race? The use of health nutrition and health sports supplements to aid your triathlon is a key part to you succeeding and beating your personal best every time. To make this easier for you, we have pulled together the key nutritional supplement tips and requirements from Gwen Fitzpatrick, Maxifuel’s nutritional expert and triathlete.
A week before the event - The start of your triathlon nutritional supplement journey
- Maximise muscle glycogen stores and keep yourself hydrated to ensure your levels are right for the triathlon
- Carb up - 60-70% of the daily diet should come from carbohydrate
- Try and drink at least 2 litres of water or Viper Active each day to ensure you are fully hydrated.
- Eat regular small meals and snacks, helping to encourage glycogen storage
The Day before the event - Load up on your Triathlon carbs
- Aim to top up the muscle glycogen stores and ensure you are properly hydrated. Drink Recovermax the evening before the triathlon to help hydration and glycogen stores.
- Don’t over-indulge, keep meals little and often otherwise you risk feeling heavy and sluggish during the triathlon stages.
- High carbohydrate meals such as pasta with a tomato base sauce are ideal for the night before a triathlon event.
The morning of the event - Last chance pre Triathlon Nutrition
- Have a high carbohydrate meal including some protein approximately 3hrs before the triathlon (porridge, beans on toast, scrambled egg on toast). Never skip breakfast!
- Try and stay away from high fatty foods. Steer clear from foods containing more than 5g of fat.
- Aim to sip (not gulp) between 400-600ml of water of Viper Active during the 2 hour period before the event (stop drinking in the last half an hour to reduce changes of a full bladder when competing)
- If you are feeling particularly lethargic you can switch Viper Active for Viper Boost 1 hour prior to the event.
During the triathlon - Keep yourself fuelled with supplements!
- Sip Viper Active regularly to maintain hydration, replace lost salts and maintain glycogen stores throughout your triathlon race.
- Fuel in the saddle - use the time in the saddle to refuel your body. Have a Viper Active Gel during the cycle discipline of the triathlon to ensure glycogen stores are topped up.
- If you find you generally struggle during the run discipline have a Viper Boost Gel supplement 15 mins. before your cycle is finished to ensure full focus when you reach your run.
After the triathlon - Nutritional supplements to help you recover...
- The key to fast recovery after a triathlon is a carbohydrate and protein blend as soon as possible after finishing. Recovermax contains a unique 3:1 ratio of carbohydrate to protein to ideal for speedy recovery and refuelling.
- Consuming whole foods (carbohydrate and protein) within an hour of finishing your race will help to top up glycogen stores and increase recovery time.
- Hydration is extremely important, hydrate with a Viper Active as soon as possible after finishing.
Celebrate - It's a great achievement!
Remember it is a great achievement to have completed the race, and hopefully with the above health nutrition guide you will have exceeded your personal expectation. Maxifuel works tirelessly to bring you a range of nutritional supplements to help you beat your personal best and achieve more.
On to the next race!
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