Triathlons present one of the most challenging tasks in endurance sports. During the course of a triathlon, athletes must run, bike, and swim their way to the finish line. Distances include several standard lengths, from the shortest course, known as a “sprint,” to the most grueling, known as the “Ironman.” In a sprint-distance triathlon, the contestants swim 800 meters, bike for 12.5 miles, and then run for 5 kilometers. In the Ironman, contestants swim 2.4 miles, bike 112 miles, and then run the distance of a marathon, 26.2 miles.

1. Nutrition for Triathletes
by Dr. Geoffrey Mountvarner

2. Nutrition for Triathletes
Triathlons present one of the most challenging tasks in
endurance sports. During the course of a triathlon, athletes
must run, bike, and swim their way to the finish line.
Distances include several standard lengths, from the shortest
course, known as a “sprint,” to the most grueling, known as
the “Ironman.” In a sprint-distance triathlon, the contestants
swim 800 meters, bike for 12.5 miles, and then run for 5
kilometers. In the Ironman, contestants swim 2.4 miles, bike
112 miles, and then run the distance of a marathon, 26.2
miles.

3. Nutrition for Triathletes
Because of their need for stamina and endurance, nutrition is
key to the successful completion of a race. In order to
compete successfully, triathletes need to look at their daily
nutritional intake and supplement program over time and
build toward their race day.

4. Nutrition for Triathletes
Hydration is the first element of good nutrition. It allows
the body to repair cells and properly process all the nutrients
that an athlete consumes. Athletes should plan on drinking
half their body weight in ounces each day. For example, a
female triathlete who weighs 140 pounds should be drinking
at least 70 ounces of water each day, excluding tea and coffee.
Since athletes perspire during each workout, eliminating
toxins and waste products through the skin, proper hydration
is crucial to increasing the body’s ability to detoxify as well as
repair any stress or injuries.

5. Nutrition for Triathletes
Because triathletes need an even higher level of nutrients
than someone with a normal exercise routine, they should
focus on reducing the amount of pre-packaged or prepared
food they consume while increasing intake of fresh fruits and
vegetables. In addition to providing more nutrients, freshly
prepared dishes are free of the preservatives and sodium
found in most pre-packaged foods.

6. Nutrition for Triathletes
Working with a nutrition expert can help athletes drop
unwanted pounds, as well as raise their energy levels and
ultimately shave time off their personal records. One
common problem occurs when taking in nutrition post-
workout or post-race. Many exercise machines over-report
the actual number of calories consumed. As a result, the
athlete ends up taking in too many calories post-workout and
is unable to drop those few extra pounds.

7. Nutrition for Triathletes
Kim Mueller, a nutrition expert, helped one athlete by
having her drink one pint of low-fat chocolate milk followed
by specific nutrients that were lacking in her diet that day,
such as protein or carbohydrates. Mueller is an advocate of
listening to your own body’s particular needs, believing that
your cravings are indications of depleted nutrients.

8. About the author:
Currently working as the Chief of Emergency Medicine at
Howard University Hospital, Dr. Geoffrey Mountvarner is
passionate about improving the quality of medical care that
his patients receive. In his free time, Dr. Mountvarner trains
for both triathlons and marathons. During his training, he
continues to research the connection between nutrition and
performance in endurance sports.