Tri and mighty: Why triathletes must monitor carb intake

Last week I discussed the importance of nutrition as the fourth element of triathlon.

Carbohydrates, protein and fluids are the three key diet components highlighted last week. So, when should you take them and in what proportions and why?

Endurance athletes’ main source of fuel is carbohydrates, which convert into glycogen (stored energy).

The amount of carbohydrates your body will need will depend on the stage of your training. Your body needs between 2.4 and 4.7 grams* of carbohydrates per pound of bodyweight per day. 

Which end of that range you should be will depend on the intensity and amount of your training but as a general rule you will need less carbohydrates when you are in a less strenuous base phase of your training, on rest days and during the off season, and more as you approach the longer and harder phase of your training. 

Protein (amino acids) is principally a recovery fuel as it maintains and repairs your muscles and, if required, can be used to build muscle.

Your body does not need the same quantities of protein as carbohydrates (the ratio is roughly 1 :4 to 1:7 depending on your activity). 

Typically you will need to consume more protein after strength workouts or when your muscles are especially stressed such as after interval or hill sessions. 

As a general rule, your body needs between 0.5 to 0.8 grams* of protein per pound of body weight per day.

Hydrating is of course important but the idea that you should drink eight glasses of water a day is not true for everyone and depends on many factors such as how much you sweat, the weather where you train and the level of activity. 

Essentially you need to experiment with both water and electrolyte drinks that are low in sugar. The ideal is for your urine to be straw coloured (not dark or completely clear).

Next week we will talk more specifically about what you should eat and when. Two of Bermuda’s most successful age group triathletes will be competing this Saturday as Mark Wilcox takes on Oceanside 70.3 and Karen Smith races in the Los Cabos Ironman. Good luck to them both. 

*Source – American College of Sports Medecine