TRIATLON NUTRITION

Content presentation Food pyramide Most important rules Nutrients Energy in food and expendure Before, during and after. Protein, Carbohydrates, fat Vitamines, Minerals Fluid Supplements

Food Pyramide

Most important rules Protein 10 – 25 % Carbohydrates 45 – 65 % Fat 20 – 40 % Max 10 % saturated fat Eat many different foods 1.5 – 2.0 liters Fruit and vegetables

Nutrients Protein Carbohydrates fat Dietary fiber Vitamines Minerals fluid

Energy in Food Protein 4 kcal Carbohydrates 4 kcal Fat 9 kcal Alcohol 7 kcal Fiber ( soluable ) 2 kcal

Energy use Basal metabolic rate Exercise Swim 3 / 3.5 kcal/kg/km Bike 1 kcal/kg for every 3 km Run 1 kcal a kilogram for 1 kilometer

Breakfast before race 3 hours before 80 – 150 grams carbs 15 – 40 grams protein Little fibers and fat 500 ml fluid Muesli, plain yoghurt Bread with jam, honey and glass of milk

Before 10 min 200 ml fluid Small snack Banana, bread with honey, jam Drink electrolyte drink Avoid fiber rich food

During Sportbars / gels Max 1 gram / kg / hour 200 ml/15 min Snack 30/40 min Don’t try something new

What to eat when Swim: drink, gels 1 gram carbs a hour/kg Solid foods ( bike ) 200 – 400 kcal/hour More fluid ( run )

On the bike Banana Energy bar 250 – 400 kcal hour Start directly

On the run 200 – 300 kcal/hour Energy gels / less solid Keep drinking Small amounts energy gel every 30 - 40 min

Afterwards Protein and Carbohydrates A.S.A.P 0.4 gram protein/kg 1 gram carbohydrates/kg Chocoladmilk Protein shake + banana Glass milk + bread with honey

Protein 15 – 20 % energy intake 1.2 / 1.6 gram 20 different aminoacids

Carbohydrates 40– 65 % intake 5 – 8 gram per kg bodyweight Whole grain, fruits and vegatables

Fats Min 20% Max 10 % saturated Unsaturated Limit before race/training Hidden fats

Dietary Fibers 40 grams optimum Mostely too low Whole grain, rice, fruit, vegatables Limit before race/training

Vitamines Vitamine A, D, E and K Dissolvability Vitamine B and C Storage in body

Minerals Elements from nature Needed for functioning body Salt ( sodium, potassium ) Iron Magnisium

Fluid 2 Liters a day Hypotonic: 0 - 6 gram / 100 ml Isotonic: 6 – 8 gram / 100 ml Hypertonic 8 – 15 gram / 100 ml

Supplements Multivitamine Max 100 % RDI Iron, Magnesium, Calcium Vitamine B, C and E Omega 3 fatty acids

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