When you are train for a triathlon, your workouts are only as good as your nutrition plan! It is so important to commit to a triathlon nutrition plan that is wholesome, healthy, quick and easy (because time is always short when you are training for a triathlon) while still tasting good.
The number one decision is avoid getting hungry. While training for a triathlon, you need to eat every 2-3 hours to avoid getting “hungry”. If you are not eating regularly, your mood may suffer and you also may find yourself making questionable food decisions.
So, how do you avoid becoming hungry? Stock up on healthy snacks!
Greek yogurt + half-cup fresh blueberries
(~ 200 calories)
High in protein, natural fats and probiotics, Greek yogurt is a staple in many athletes’ kitchens. Stick to a natural, full-fat yogurt (to better satiate) and add your own sweetness and antioxidant boost by topping with fresh blueberries, which have also been shown to support healthy heart, brain and eye health.
Cheese + 1 medium Pear
(~ 200 calories)
This sweet and salty combo also makes for a great pre- or post-workout snack with the carbohydrate-rich pear and small amount of protein and fats from the cheese.
Salmon nigiri rolls
(~ 180 calories)
Supermarket sushi can make a great meal or the perfect athlete snack. Packed with carbohydrates, protein and omega-3 fats, sushi makes a convenient and low-calorie option. A low-cal veggie alternative is the cucumber roll (133 calories). The omega-3s found in Atlantic Salmon help reduce the risk of heart disease, while promoting a range of benefits from better brain function to healthy joints and skin.
Chicken + mayo + lettuce leaf
(~ 200 calories)
Baked, smoked or poached, chicken is a smart go-to snack for warding off hunger, as protein is the most satiating of the macronutrients. Have it by itself, or for more flavor add a little mayo or mustard and wrap into a lettuce leaf.
Photo: Healthy Snacks for Triathletes / Nutrition plan between triathlon training
Chocolate
(~ 280 calories / 50 g)
Sometimes all it takes is a pick up to get you through the day. When you’re training back to back without much time between to eat, and you don’t want to end up running around with a full stomach, then crack open the chocolate. It’ll make you happy and give you that extra sugar hit to keep you pumped up!
Next time you’re hungry in between training or need a quick snack, opt for one of these.
Photo: © Andrzej Waszkewicz / Triathlete.by
Sports Reviews:
IRONMAN’s tips for healthy eating
What should you eat after your marathon race?
Delicious Protein Powder Recipes
Walking for your Healthy Heart
Atlantic Salmon from the Faroe Islands
Walking is a Healthy Lifestyle
Vitamin and Mineral Supplements for Health
Juicy Grilled Cheeseburgers
The Benefits of Swimming
Here’s How Running Affects Your Heart
5 good exercises to strengthen your swimming
10 questions to answer before IRONMAN Race
