The 12 days of Triathlon Nutrition
2024 is almost over and I for one, am glad. It’s been a year of challenges and I’m ready to start the next chapter in 2025. But before that, there’s still a few weeks of festive year. And, in the spirit of the season, I'm sharing 12 transformative tips to get you through the holiday season.
While we’ve just entered Summer here in Australia, so it’s peak race season, but I know most of the world is entering Winter which is a much slower training phase. Wherever you are though, and no matter how much experience you have, these tips will help you to feel, and perform, at your best!
Day 12: Recipes for Success: Start with simple, batch-cook recipes that save time and ensure nutrient-rich meals. From overnight oats to savoury muffins, having go-to meals tailored for active people like us makes all the difference. Visit dietitianapproved.com/recipes to download these recipes.
Day 11: Smart Snacking Strategies: Snacking can be your ally if done wisely. Think nutrient-dense options like fruit with nut butter or yoghurt with muesli. Avoid blind choices like grabbing muesli bars on the go. For more snack ideas, access the database at dietitianapproved.com/recipe-database.
Day 10: Weekly Meal Planning: Spend just ten minutes each week planning meals. This organisation prevents stressful, unhealthy decisions and keeps your nutrition aligned with your training schedule. Use the menu planning template at dietitianapproved.com/planner.
Day 9: Mastering Hydration: Hydration isn’t just about guzzling water. Understand your sweat rate and strategically use electrolyte replacements without over-relying on sports drinks. Keep a water bottle handy at all times to maintain hydration effortlessly.
Day 8: Dialling in Race Fuel: Discover the variety of race fuels available, from gels to real foods like sandwiches or homemade bars. Know that everyone's preferences differ, and what works for one race might not suit another.
Day 7: Training-Specific Meals: Customise your nutrition to suit the day’s training demands, adjusting for recovery days versus full-on workouts. This tailored approach maximises performance gains from your nutrition.
Day 6: Effective Carb Loading: Proper carbohydrate loading can enhance performance significantly. Ensure efficiency by understanding the right foods, quantities, and timing for your specific race needs.
Day 5: Optimising Breakfast: Breakfast—or your first meal—can make or break your day’s nutrition. Plan, organise, and execute a balanced morning routine that supports your training and recovery.
Day 4: Recovery Nutrition Essentials: Embrace the four R’s: Refuel, Repair, Rehydrate, and Revitalise. Recovery is crucial for maximising training benefits and avoiding fatigue.
Day 3: Avoiding Common Mistakes: Beware of under-fuelling, over-supplementing, and neglecting proper recovery. Get precise about your nutrition needs to prevent potential pitfalls.
Day 2: Key Micronutrients: Ensure adequate intake of essential micronutrients like calcium and iron. These are vital for bone health and oxygen transportation, crucial elements for triathletes.
Day 1: The Ultimate Performance Boost: Join the Triathlon Nutrition Academy for structured guidance. Starting January 25th, we delve into Recovery Nutrition and beyond, ensuring you have the plan to make 2025 your best season yet. Sign up at dietitianapproved.com/academy to make the most of both my Kickstart course and the entire Academy programme.
The holidays are a great opportunity to instill some new habits, try out new recipes, and lock in your goals for the next year. So make use of these strategies and set yourself up for your best year yet.
Here's to a fantastic 2025!
Other articles you may be interested in:
Estimate your sweat rate: New free tool! With Lindsey Hunt
Hall Of Fame Swimmer Turned Triathlete: Chad Rolfs On Training, Racing And Nutrition
What Leanne has learnt from 18 Ironmans!
Top 10 Superfoods for Endurance Athletes
How Long Does It Take to Prep for a Triathlon? Insights from a Triathlon Dietitian
Unveiling the Secrets of a Triathlete's Diet
New research that's blown everything we knew about protein out of the water
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