1. WHAT SHOULD I EAT IF I AM TRIATHLETE?

2. It is a very demanding sport due to the combination of three disciplines such as swimming, athletics and cycling.
Keeping a proper diet is essential to train well, achieve a good recovery and excel in such a complete sport.

3. Pre - competition diet
It is essential to assess the following aspects: energy wastage, dehydration and loss of electrolytes that will affect muscle wasting and sweating.

4. To maintain a correct hydration, we must bet on drinks with electrolytes. Take 500 to 750 ml of liquid during the two hours before the race. This will contribute to a good gastric emptying.

5. We must begin the test with the full energy tank
We must begin the test with the full energy tank. Stay with foods with low glycemic index carbohydrates. Take between 150 and 200 grams of carbohydrate between 2 and 3 hours before starting the triathlon.
Avoid foods rich in fiber and fats. Nor is it convenient to abuse proteins.

6. Diet during competition
We can help with supplements such as drinks, gels or sticks that give us the nutrients we need.
We must hydrate with 750ml and 1.5 liters of liquid every hour. Of course, spread in small shots every 15 or 20 minutes.

7. Amino acids are also important: they delay the feeling of fatigue and prevent muscle wasting. The dose will also depend on the weight of the triathlete, although the correct one, as a rule, would be in doses of between 1,000 and 3,000 mg every minutes of physical exertion.

8. You can incorporate some supplement with caffeine with doses 1-3mg per kg weight. It will help us to extend our performance!

9. Post – competition diet
Once you have crossed the finish line, it is vital to speed up the recovery process. We tell you what nutrients are needed:

10. Proteins and amino acids
Whether in the form of bars, drinks or other formats, do between 2 and 3 shots during the next 4 hours at the end of the triathlon. Choose sports supplements formulated with carbohydrates, proteins, amino acids and other nutrients like vitamins and minerals.

11. Liquid and mineral salts
They will also help us in this process during the days following the competition until we recover completely.

12. THANKS FOR ALL YOUR SUPPORT!