Introduction: Triathlons are some of the most demanding endurance events that test an athlete’s physical and mental capabilities. However, even the most seasoned triathletes can be hindered by unexpected stomach issues during a race. These problems can arise due to a variety of factors, affecting performance and ultimately leading to an unsatisfactory outcome. In this …

Stomach Issues in Triathlon: Causes and Solutions for a Smooth Race Read More »

Introduction Fueling while on the bike in a triathlon is essential for having not only a good bike, but also having energy to run fast off the bike. One key aspect of fueling for cyclists is understanding the concept of “carbs per hour.” In this article, we will explore the importance of carbs in cycling …

Carbs Per Hour in Cycling Read More »

Introduction Triathlons demand peak physical performance and endurance from athletes. To achieve their best results, triathletes need to pay attention to various aspects of their training and equipment, and one crucial element often overlooked is the hydration system. In this article, we will delve into the significance of a triathlon hydration system and how it …

Triathlon Hydration Systems: What to look for Read More »

No matter what time of day you do your swim workouts, it’s common to feel ravenous after a harder swim session. In this article, we will help you understand what to eat after swimming, and explore the best post-swimming foods to satisfy hunger, maximize your recovery, and enhance your performance in the pool. Protein for …

What to Eat After Swimming Read More »

One of the most common questions I receive as a sports nutritionist is, “what should I eat on race morning?” In this article, we’ll delve into the essential fuel your body needs before a triathlon. By understanding what to eat before a triathlon, you can optimize your energy levels, enhance endurance, and achieve peak performance …

What to Eat Before a Triathlon Read More »

Underfueling is a common nutrition pitfall amongst endurance athletes. Some signs and symptoms include: struggling to get through workouts due to lack of energy, frequently getting sick, feeling constantly hungry, or, in the case of women, experiencing a change or complete loss of your menstrual cycle. Many athletes struggle to fuel adequately, and to avoid …

Low Energy Availability and the Effects of Undereating for Endurance Athletes Read More »

Have you ever thought about switching to a vegetarian diet, but wondered “how will I get enough protein?” or “can endurance athletes thrive on a plant-based diet?”  This article will review what a vegetarian diet is, why you may want to consider a vegetarian diet, and how to properly transition to the diet as an …

Vegetarian Diets for Endurance Athletes: Considerations and How to Optimize Read More »

Have you wondered whether you should carb load before your race? Not sure if it’s for you?  In this article, we’ll review what carb loading is, when, why, and how to carb load, the best foods for carb loading, and we’ll share a sample carb loading meal plan.  We will also explore some important considerations …

Carb Loading Before a Race: Should You Do It? [and how to] Read More »

Nutrition is called the 4th discipline of triathlon for a reason, it can make or break your training and racing. If you want to reap the reward of all that swim, bike and run training, you need to ensure you have the right fuel to train and compete. A triathlete’s diet should be optimized to …

Nutrition for Triathletes: Building Your Triathlon Nutrition Plan Read More »