Training for a triathlon is a challenging but rewarding process. When it comes to making dietary changes, there are a number of things to consider. Because the triathlon is a grueling challenge that requires substantial strength and endurance, you should keep such things in mind as you plan out your meals and eating practices.


While many popular diets vilify the carbohydrate, triathlon participants should not feel that way. In fact, carbs are essential for individuals who are looking to participate because of how much energy is required. During aerobic activity, which is primarily what triathletes do, the body requires carbs to provide the right amount of energy in order to power the muscles. Fueling up with whole grain breads and pastas as well as fruits, vegetables, and brown rice will help provide the body with nutritious carbohydrates that will power you through your workouts.


One of the most important things for triathletes to remember is the importance of staying hydrated. Because triathlons are demanding, ensuring the body is sufficiently hydrated can keep you safe and healthy. Tracking your water intake and drinking more fluids when exercising will help you avoid unnecessary dehydration.

Dietary Breakdown

It will be difficult for individuals to accurately divide up their plates so that they take in the ideal amount of proteins, fats, and carbohydrates with each meal. However, keeping a few things in mind can help individuals stay on track. Carbohydrates are obviously important, and for the most part, these should make up the majority of a triathlete’s meal. What this does not mean, however, is that individuals should fill up on grains like bread. Instead, athletes can opt for sizable portions of fruits and vegetables to account for the majority of their meals, and they can get additional carbohydrates from rice or pasta.

Protein is also a key part of the diet as it helps build and repair muscles. Lean meats are the best option, so choosing a small portion of foods like turkey, eggs, or tofu will suffice. Fats are also important, though it is recommended that the portion of fats athletes consume is small and composed of healthy fats. Foods like beans, nuts, and even olive oil can help provide adequate nutrition on a daily basis for triathletes.