The triathlete's dietary guide

The triathlete's dietary guide

Your training sessions have enabled you to progress but you are gradually realizing that
that dietary adjustments are necessary to optimize your preparation and
and your recovery.

1. THE PREPARATION

4 servings/day of vegetables (e.g.: 2 fruits + 1 cooked vegetable + 1 raw vegetable)
3 servings/day of carbohydrate sources (e.g. 1 bread + 1 rice + 1 legume)
2 servings/day of protein-rich foods (e.g., 1 meat + 1 fish)
2 portions/day of fats (e.g. almonds + 1 to 2 tablespoons of olive oil and 1 to 2 tablespoons of rapeseed oil)
1.5 to 2 liter(s) of plain water/day

+ ERGYSPORT support during the month before the triathlon:

Vitamins : ERGYSPORT STiM - 1 capsule/day at breakfast
Trace elements : ERGYSPORT OLiGOMAX - 1 capful/day diluted in 1 liter of water
Deacidifying salts : ERGYSPORT RECOVERY- 2 capsules at bedtime on training days
Bowel preparation : ERGYSPORT DiGEST+ - 2 capsules/day with dinner

2. THE WEEK BEFORE THE TRIATHLON

3 servings/day of vegetables (e.g.: 2 fruits + 1 cooked vegetable + 1 raw vegetable)
4 servings/day of carbohydrate sources (e.g.: 1 bread + 1 oatmeal + 1 rice + 1 legume)
2 servings/day of protein-rich foods (e.g., 1 meat + 1 fish)
2 portions/day of fats (e.g. almonds + 1 to 2 tablespoons of olive oil and 1 to 2 tablespoons of rapeseed oil)
1.5 to 2 liter(s) of plain water/day

+ ERGYSPORT support:

Vitamins : ERGYSPORT STiM - 1 capsule/day at breakfast
Trace elements : ERGYSPORT OLiGOMAX- 1 capful/day diluted in 1 liter of water
Deacidifying salts : ERGYSPORT RECOVERY - 2 capsules at bedtime on training days
Bowel preparation : ERGYSPORT DiGEST+- 2 capsules/day with dinner

3. THE PRE-RACE MEAL

This one must be :

Digest
Fiber free (reduce fiber 24 to 48 hours before the competition, reduce vegetables and whole and semi-complete foods)
Low in fat (increased digestion time)
No excess carbohydrate intake
The last meal does not serve to saturate the muscle in glycogen (maintenance of blood sugar via the time)

4. HYDRATION AND NUTRITION DURING THE RACE

Warming up : ERGYSPORT EFFORT - 1 to 2 sips every 10 minutes
At the exit of the water : 1/2 fruit purée NATURAL BOOST
On the bike :ERGYSPORT EFFORT- 1 to 2 sips every 10 minutes
End of the bike: 1/2 fruit puree NATURAL BOOST

After the race

First hour: respect the reperfusion of the intestine

Deacidifying drink (300 ml - Badoit, Saint-Yorre...)
2 capsules ofERGYSPORT RECOVERY
ERGYSPORT REGEN 2 scoops in 1 liter of still water
Banana, compote, almonds... (wait for intestinal reperfusion - 45 to 60 minutes)

Next hours: adapted meal with proteins, carbohydrates, fats, vegetables

5. RECOVERY

5-6 servings/day of vegetables (e.g.: 2-3 fruits + 1-2 cooked vegetables + 1 raw vegetable)
4 servings/day of carbohydrate sources (e.g.: 1 bread + 1 oatmeal + 1 rice + 1 legume)
2-3 servings/day of protein-rich foods (e.g., 1 meat + 1 fish + 1 dairy product)
2 portions/day of fats (e.g. almonds + 1 to 2 tablespoons of olive oil and 1 to 2 tablespoons of rapeseed oil)
1.5 to 2 liter(s) of plain water/day

+ ERGYSPORT support: optimizing recovery the week after the triathlon:

Vitamins : ERGYSPORT STiM - 1 capsule/day at breakfast
Trace elements :ERGYSPORT OLiGOMAX- 1 capful/day diluted in 1 liter of water
Deacidifying salts :ERGYSPORT RECOVERY- 2 capsules per day at bedtime
Gut support : ERGYSPORT DiGEST+ - 2 capsules/day with dinner

Have a good race!

Stéphane Delage - Dietician and triathlete