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Discussion: Nutrition needed for a Triathlon
Subject: Nutrition needed for a Triathlon By: Pedro D. Written on: 2006-01-20 15:27:33 Message: Hello folks, I am fairly new to triathlons. My friend got me into it. I normally just rode my bike and ran for fun and health. I am not following a training program. Some day s I feel great, and some I feel extremely exhausted. Any tips as far as nutrition. I am a male weight 150 pounds. My morning runs range anywhere from 6.5 to 10 miles. I do this every other day and on the opposite days I swim for 45 min then bike for 45 min. Weight traing is minimul three time a week. I save my long runs and bike rides for the weekend. I am currently consuming 1800 cal a day.
Subject: RE: Nutrition needed for a Triathlon By: Lauren M. Written on: 2006-01-23 19:42:05 Message: YOU NEED MORE CALORIES!!! But in your case you need to eat more in general, besides making sure you are consuming 100 calories per exercise hour. Gels work well. Do some math. You run 6-10 miles in the morning, thats approx. 720 burned just running. Now cycling burns approx. 800 cal per hour. A average adult male needs at least 1800 cal per day without exercise. You are running a deficit. At 150 lbs you do not need to worry about losing weight. Focus on eating more healthy calories. You should be eating all day long if your doing it correctly. That's the bonus of being a triathlete. WE GET TO EAT LIKE COWS!!!! Too bad it's all healthy stuff.
Subject: RE: Nutrition needed for a Triathlon By: M L. Written on: 2006-01-29 18:35:50 Message: Check your Carb/protein/fat ratios. I don't know yor exact needs, but I'd recommend 40-50 % carbs 40/30 % protein & 20 % fat. 2000-2750 calories would be a safe bet for your intake.
Subject: RE: Nutrition needed for a Triathlon By: K H. Written on: 2006-01-29 19:47:19 Message: WOW do you need more calories, I am a female 22 weight 142 and I eat between 2200 and 2600 everyday! My favorite recovery meal is a bananna wraped in a gluten free tortilla with a tsp or 2 of almond butter and a glass of chocolate milk. aprrox: 500 cal
Subject: RE: Nutrition needed for a Triathlon By: Rob T. Written on: 2006-01-29 20:19:45 Message: Haha pedro you sound like me. I'm about 155 lbs and I pack away around 4000 calories a day so at 1800 I'd say you are way under. I eat my normal 3 meals a day which are probably around 2000 calories but on top of that I make extensive use of a heavy weight gainer shake by champion nutrition. Its really cheap (25 bucks for a 7lb tub), taste good, and it packs 900+ calories in 2 cups of milk. I drink generally 2 cups of it immediately after a workout, another 2 cups during the day (my workouts are generally in the am) and 2 cups before I go to bed. Us light weights with a fast metabolism have to really make sure we eat right. To me the weight gainer is the easiest way to make sure I get enough calories, that they are quality calories (not cheeseburger calories), and that I get my vitamins . Bottom line bud though is eat more. Exhaustion can also mean overtraining, but I definitely would supsect your diet first.
Subject: RE: Nutrition needed for a Triathlon By: Pedro D. Written on: 2006-01-31 08:54:26 Message: Awesome! Man I was TOTALLY OFF on my nutrition. Thank you all for your input. I really appreciate it. I will definately bump up the calories, in fact I will double them at 3600 and see how that works out. Looks like I need to mainly get in some carbs and protein and keep the fat intake low. I normally eat pasta, oatmeal, brown rice, wheat bread, and sweet potato for my carbs. As for protein I like to eat eggs, chicken, salmon, tuna, ans peanut butter. I get my fat from almonds and olive oil. I think this is is the right healthy food, please correct me if I am wrong thoough; you all are verry helpful. I am going to give the weight gain shake a try, thanks Rob. You almost have to have it, if not that would be tons of food to prepare and eat. Shake is convinient. Once last question. Right before I go to be at night, 30 min till I eat a peanut butter and jelly sandwich with a glass of fat free milk, 1 granola bar and 1 cup of cottage cheese. Is this too much for night time. It works well for my morning runs, but its getting old any other suggestions? Thanks again.
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