Have you been looking all over the internet for tips about triathlon nutrition? Read this article from Triathlete Europe and learn what foods to eat from expert nutritionist.
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You scour the internet, pore over magazines and pester your triathlon friends to soak up every ounce of nutrition advice that might help you come race day. After all, nutrition (often referred to as triathlon’s “fourth discipline”) can be the easiest thing to fix in your triathlon training yet can have the most disastrous consequences if executed improperly. While no two bodies or fuelling needs are the same, learning how the nutrition experts approach their own triathlon fuelling can provide some useful insights that may make a big difference when put to use in your own nutrition plan. All this week we’ll be looking at the nutrition advice of the pros.
Lauren Antonucci, R.D., C.S.S.D.
A longtime triathlete and nutritionist, Antonucci is the owner and director of Nutrition Energy, a private nutrition practice in New York City. What originally drew her to sports nutrition was growing up a competitive swimmer and runner and figuring, “There’s got to be more to this than bagels and pasta.”She received her clinical master’s degree in nutrition from New York University, and opened up her practice 10 years ago. She now balances her time between being a mom to her three kids (ages 7, 5 and 2), training for triathlon, seeing clients three days a week, and consulting and writing for companies and publications (you may recognise her as our own “Nutrition Q&A” writer).
She’s been racing triathlon since 1999, when she signed up for a half-Ironman on a whim through Team in Training (it must have been fate — her now-husband signed up for the same team). She was hooked and has raced everything up to Ironman, but she’s waiting till her kids are all in school before she attempts the distance again. Meanwhile, she races shorter events and loves that she can share her experiences with her clients.
“I think it’s really important that someone who talks about food and nutrition and health all the time that of course you practice what you preach,” she says.
Nutrition Philosophy
“Balance! I have worked with countless triathletes, endurance athletes and non-athletes who come to me confused about what to eat when. Either they are trying to eat 100 percent ‘this’ or 100 percent ‘that’ — such as gluten-free or all-natural. They’re putting more pressure on themselves than is natural or healthy, or eating way too much of one macronutrient (carbs, protein or fat) at the expense of the other. If we focus on getting in mostly good quality foods from a variety of food groups, and not perfection, food trends or fads, we will end up eating a fun, balanced, nutritious diet — and setting a good example for our kids.”Pre-Race Dinner
“I know I want to feed my body carbs and extra sodium, and I really want to keep it pretty simple, whether at home or away. Bread, pasta with a basic marinara sauce, small salad or small side of veggies. … If I am away and can’t find pasta — or, as has happened to me before, all local Italian restaurants are full with other race participants — I’ll eat pancakes with 1–2 eggs and a side of fruit.”Go-To Snacks
“If I’ve already worked out, I’ll grab a 2 percent Greek yogurt with my homemade granola, or a Kind Bar if on the go. Fruits are always snacks for me, but I generally pair them with some cheese, like Grana Padano or a good honey chèvre. … Pirate’s Booty [baked rice and corn puffs] often sneaks into afternoon snacks when I am craving salt and the kids are snacking. For pre-workout snacks, I grab a banana, homemade banana or pumpkin muffins (always with chocolate chips!) or some graham crackers.”In Her Fridge
“I love and always stock Better than Bouillon veggie stock in my fridge. It is a paste bouillon, so it can be added in small amounts as you desire. I use it to add flavour to grain dishes and soups when I don’t have time to make (or have an already frozen) homemade stock.”Kitchen Necessity
“I love my To Go Ware stainless steel food containers. I pack dinner leftovers in them to bring for lunch (for both myself and my kids), tote my morning oatmeal to work in them, and pack cut fruits, veggies and cheese in them for family trips and picnics. They are lightweight, never leak and they are dishwasher safe.”Kim Mahoney, R.D., C.S.S.D.
The first triathlon Mahoney signed up for was an Ironman, which she completed in September 2012. A longtime runner who had picked up cycling, she decided to go all-in with triathlon (of course, she did a few sprints and half-Ironmans leading up to the big race). The Chicago resident fits her training in between working full-time as a clinical dietitian specialist for bariatric (weight-loss surgery) patients — helping them change their diets both pre- and post-op.“Of all the specialties within dietetics, with this one your role is very valued in the practice,” she says. “Your job is essential to the patients … you really help them through changing their lives.”
It’s most rewarding when her patients start taking up endurance sports — marathons, half-marathons and triathlons: “That’s fun, for me especially, because that’s my main interest — seeing them do things that are more active and that they really enjoy.”
Nutrition Philosophy
“The most important thing you can do is plan ahead for the week. You should know your workouts, your work schedule and your eating schedule. Make a list once or twice a week of foods you need for training (gels, bars, sports drinks) and foods you need for meals or snacks. … Make sure you are using your training rides or runs as opportunities to practice your nutrition plan for race day.”Workout Fuel
“My favourite product for fuelling during runs is PowerBar Energy Gel, in the tangerine flavour. It contains multiple carbohydrates and caffeine, and has higher sodium content than most other gels — and the consistency isn’t as syrupy as other gels.My other favourite is Salt Stick caps — they provide the essential electrolytes that are lost in sweat, in particular sodium. I don’t like sports drinks very much, so these are a great way to get in the electrolytes I am losing in my sweat.”
Pre-Race Dinner
“I usually have a starch and a protein. I stay away from any whole grains, vegetables or fruits because I don’t want to consume a lot of fibre the day before a race. In previous races I find a Noodles and Company [restaurant] and have macaroni and cheese with chicken. It may not be the healthiest option, but it does the job! Also, I will sometimes have a beer if at a restaurant.”Pre-Race Breakfast
“I always eat a plain bagel at least two hours prior to the race. … I also always have 20 ounces of caffeinated coffee with skim milk and drink around 16 ounces of water. Right before the start of the swim I consume a PowerBar gel with water.”Kitchen Essential
“I love my crockpot! It’s the perfect tool for a busy triathlete. It doesn’t require a lot of prep work — you can throw in a few ingredients in the morning and have a delicious dinner waiting for you.”
I’m John Urchak, but my friends call me Johnny. I am an avid supporter of health and fitness and I work as a sports nutritionist. Visit this Facebook page for more information.
Lean & Toned 
