How to make your training a success: 10 nutrition tips for triathlon training

Crucial for a successful training session is adequate energy supply in the form of fluid and food intake adapted to external conditions and training load. In addition to the actual training session, be it swimming, cycling or running, the period before and immediately after training is also particularly important.

The article contains product recommendations from the company Xenofit.

Tip 1: Go into training well hydrated

Proper hydration begins before training. In addition to the general rule that the daily fluid intake should be adjusted to the caloric requirement, that is, with an energy expenditure of 2,400 kilocalories, for example, 2,400 ml of fluid should be ingested, fluid intake in the hours prior to training is particularly important. The recommendation is: In the hour before the training session, drink approximately 500 additional ml. Juice sprays are particularly suitable for this. If there is an intensive session that puts more pressure on carbohydrate stores, carbohydrate-enriched drinks (eg. xenofit contest) are included.

Tip 2: Go train without feeling hungry

You haven’t eaten well all day and you want to go for a quick walk after work. When you reach for your cycling jersey or running shirt, your stomach will start to growl, combined with the desire for a real sugar rush.
A few bites from a carbohydrate bar (eg. xenofit energy bar) that, in combination with a glass of water, makes the feeling of hunger disappear quickly without the sugar level shooting up in the short term. Shorter drives (up to 60 minute run/up to 2 hour bike) at easy and medium intensity shouldn’t be a problem.

Tip 3: Carry emergency gel and/or emergency bars in the pocket of the jersey

It has certainly happened to even the best-trained athlete: On a seemingly easy training run, you suddenly run out of energy and there’s only water in the bottle to drink. No one is immune from a classic hunger pang. That’s why a carb gel and/or carb bar is the “life insurance” that should always be in your jersey pocket.

Life insurance: The emergency gel for the jersey pocket – © Burger

Xenofit offers with energy gel and hydrogel two gel variantsso about all this Xenofit hydrogel as emergency food. Due to the liquid consistency, the recording also works without additional liquid.

Tip 4: Refueling in long bike units

Normally, you carry 2 drinking bottles of 0.75 l each for longer bike rides. With these 1.5 liters in the tank, you usually only get to the third hour of training in normal summer weather, when it’s time to refuel. So get into the “tank” and fill the bottles with water. For a supply of an adequate energy mix of short and long chain carbohydrates, it is ideal to carry individual packets of a carbohydrate drink (eg. Xenofit Competition Bag Green Apple Portion…) . A high-quality drink for the onward journey can be prepared in the “Tanke” in no time and the cola variant can be saved for the “Grande Finale”.

Tip 5: Be careful with the temperature! Hot = drink / cold = eat

The hotter, the greater the need for liquid. This connection is well known. With a water loss of as little as 2% (in % of body weight), performance is reduced and the risk of muscle cramps is increased. The situation is different in cool weather. If there is also a rain shower that literally “cools you off”, then the energy hole is often not far away. The body needs more energy, preferably in the form of solid food.

Long bike ride in the summer heat: drink, drink, drink… – ©

Tip 6: Variable eating during long sessions

With very long training units at low intensity (for example, cycling training of 5-6 hours), it makes sense not to eat energy bars and gels in the first hours, but to eat “normal” food, for example, in the form of rice . cakes, cheese sandwich, etc.). So you don’t get stuffed with the bars and gels that are supposed to be used when things get down to business in the second half of the long session.

Tip 7: Avoid an energy slump after your coffee break

A coffee break is often the highlight of a long bike ride, especially now that cafes are finally able to open again. An espresso, a latte, a cappuccino and a nice piece of cake. There is often an added boost of sugar in the form of a cold cola. Disappointment often follows after the first few miles. Despite the pause, you literally hit the wall, because the blood sugar level that just went up goes down again just as quickly from the increased release of insulin. So: Don’t eat too much “Dolce” during your coffee break.

The well deserved coffee break on a long bike ride – ©

Tip 8: cooling in the heat

In the height of summer, in addition to increased fluid intake, external cooling is also important to maintain continuous performance at the highest possible level. It’s a good idea to fill only one of the two beverage bottles you carry with you (the other with a carbohydrate drink). The water can also be used to cool off. A few regular streams of water through the cracks in his helmet or on his neck help make the sweltering heat of summer more bearable.

In hot weather, external cooling is important – © Michael Rauschendorf

Tip 9: start drinking early

When you feel thirsty, it’s usually too late. “After drinking” doesn’t really work, especially in hot conditions. The supplied liquid is no longer metabolized properly and leads to the unpleasant “water stomach”. Therefore, it is essential to take sips every 10-15 minutes from the start and refill drink bottles early when the “tank fill” is running low, because nothing is more unpleasant than driving with an empty tank in 30 degrees.

Tip 10: Carbohydrate intake immediately after training

Optimal post-workout is crucial for training success. This also includes rapid restoration of energy storage. The carbohydrate stores in the body are largely depleted after both short intensive drives and long drives. Immediately after training, empty stores are particularly receptive to carbohydrate intake. Therefore, high-quality meals with long-chain carbohydrates should be consumed during this phase. Easily digestible pasta, rice or potato dishes, for example, are ideal. In addition, or if the kitchen has to be kept cold, there are also various regenerating drinks that provide carbohydrates as well as proteins to be able to repair the muscular structures that have been “destroyed” during training.


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