Eating for Exercise: Nutrition Notes for Triathletes

Fueling During Exercise

Depending on your age, weight, height and workout intensity, you can burn anywhere from 350 to 700+ calories per hour of exercise. Whereas food does not make you go faster, it allows you to maintain your optimal speed throughout the course of the workout. So, you should consume 150 to 350 carbohydrate-rich calories per hour of exercise for training sessions lasting over 60 minutes. Doing so can greatly enhance endurance performance.

Note: Forty five minutes into a workout or race, especially a long run or ride, is the longest you should wait before refueling.

More: Dave Scott on How to Fuel During Exercise

Post-Exercise Nutrition Basics

  • To aid in rebuilding and repairing muscle tissue.
  • To maximize your glycogen storage potential.
  • If the body is not refueled, it decides to turn down metabolism.

Post-Exercise Nutrition Tips

  • Eat within 15 to 45 minutes post exercise.
  • Men should consume between 200 and 350 calories while women should consume 120 to 240.

More: Dave Scott on Post-Exercise Fuel

Hydration Basics

Perspiration is the body's cooling mechanism. Sweating keeps the body's core temperature from rising. Sweat contains water and electrolyte minerals. The more water and electrolytes the body loses, the less efficient this cooling mechanism becomes.

Part of eating for exercise is hydrating properly, so here are a few hydration reminders.

Hydration Tips

  • Stay hydrated throughout the day, even on rest days.
  • Consume a fluid replacement drink of 4 to 12 ounces in extreme heat and humidity, 6 to 10 minutes before exercise.
  • Weight should be the same post long run. As little as 1 percent body weight loss can negatively impact performance.
  • It is possible to overhydrate so measure your sweat loss and drink accordingly.

More: Cracking the Code on Sweat Rates

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