A triathlete will burn through a significant amount of calories during a race, so preparing beforehand with proper triathlon nutrition is vital. Just eating a lot will not help the athlete out in the long run; eating the right foods is far more important for creating energy that will be useful on race day. Aside from food preparations, the most important triathlon nutrition consideration is hydration; the triathlete will need to drink a significant amount of water before, during, and after the race to ensure peak muscle performance. Dehydration is very common in all athletic events, and it is often the difference between a successful race and a disappointing one.
Paying attention to what the triathlete shouldn't eat is just as important as paying attention to what he or she should eat. Proper triathlon nutrition will include a large amount of fruits and vegetables for fiber, and it will eliminate most fats. One should stay away from processed foods and junk food, as these types of food generally get turned into fat rather than other more useful by-products. The body runs off glycogen during physical activity, and glycogen is made more readily from proteins and carbohydrates. Fats cannot be easily turned into usable energy during physical activity, so proper triathlon nutrition will avoid fatty foods.
While grains are an important source of energy, it is important to choose the correct types of grain for triathlon nutrition. Choose whole grains whenever possible, since they are more nutrient-rich than other alternatives. Sugars and chemicals such as dyes and preservatives should be avoided, as these will more than likely be turned into fat. Opt instead for high protein foods that are low in fat, such as chicken and fish, and make an effort to choose foods that are grown or raised naturally, with no artificial hormones, preservatives, or other damaging chemicals.
Triathlon nutrition should also be tailored to the individual. Some triathletes will need more calories per day than other triathletes, so it is always a good idea to visit a dietitian before making concrete decisions about a diet. The diet will depend on a person's size, weight, age, sex, personal habits, and other factors, so while many suggestions will remain the same — like eating plenty of fruit and vegetables — quantities and specific food choices may vary. A food diary or journal can help keep track of what foods work best for the individual, and what foods should be generally avoided.