Training for a half-iron/70. a few triathlon is no small feat, especially when integrated into a busy life. If you are following a training plan to prepare for your race, but unsure what and how much to eat to support the training load, rest assured that you are not alone. Prioritizing intentional daily nutrition to aid health and coaching can be the Achilles heel within endurance teaching – there’s a reason why they call nourishment the “fourth discipline” of triathlon! Never fret, we’ve got the triathlete’s meal plan for 70. 3 education to help you out.
For most busy triathletes, meals are often a last-minute grab-and-go situation, or raiding the pantry for a quick, satisfying snack to fill the belly. Triathletes may have the best intentions with regard to healthy fueling, but when caught in the one-two punch associated with tired and hangry , all bets are off the table.
To simplify your life and take the guessing game out, we created a basic food intend to:
- Help eliminate the unhealthy impulsive food choices (i. e. avoid eating through your kitchen)
- Outline the macronutrient breakdown plus amount needed based on daily instruction and the cumulative training load
- Support physical adaptations, recovery, and wellness
This 70. three or more meal plan for triathletes is aligned with Triathlete’s popular Super Simple seventy. 3 exercising plan ; specifically, weeks 10, 11, and 12 which represent two build weeks followed by a recovery week. This way, you can see how to adjust your own meal strategy in response to increasing and decreasing training loads.
RELATED: Triathlete’s Complete Guide in order to Practicing the Half-Iron/70. 3 Triathlon
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Meal Plan for 70. 3 Training: General Guidelines
Keep in mind you are usually eating to fuel the body, not lose weight or improve body composition. There is a time and place regarding weight loss, but not inside the build training phase of a half-iron distance triathlon.
This particular 70. several meal plan is broad and is not really designed for the specific age, body weight, body structure, gender, meals intolerances and allergies, dietary restrictions, or portion sizes. Athletes are unique, so our macronutrient needs to support training, recuperation, and health. You may use the macronutrient guidelines below to personalize your serving sizes; however , if you are unsure how in order to meet your nutritional schooling needs or even would like help with specific goals such as improving body composition, building fat-burning adaptations, or achieving weight reduction in the post-season, seek the particular advice of a Sports Certified Registered Dietitian (CSSD, RD) .
Macronutrient guidelines for athletes
This dinner arrange for seventy. 3 training is designed to fulfill the recommended macronutrient recommendations for endurance athletes, which are as follows:
- Carbohydrate: 3-5g/kg per day (low-intensity, skill-based activity); 5-7g/kg per day (moderate intensity, 1 hour per day); 6-10g/kg each day (moderate to high intensity, 1-3 hours per day)
- Protein: 1. 2-2g/kg per day
- Fat: 1g/kg/day
Note: 1kg equals 2. 2 pounds; use your current weight in order to calculate your own individual needs.
Personalizing your 70. 3 or more meal program
Frequency
You’ll notice each day includes three meals plus two or three snacks. At a glance, you may mistake this meal policy for an open buffet associated with non-stop consumption. That’s not the case. Balanced snacks are necessary whenever meals are usually more than four hrs apart to help stabilize blood sugar, maintain energy levels, decrease hunger and cravings, and fill up nutritional gaps.
For example, if an athlete wakes at 4: 30 the. m. to work out, the breakfast/post workout meal is at 7 a. m., lunch at noon, and dinner in 6: 30pm, the mid-morning and afternoon snack are necessary since the meals are usually 5 or even 6. 5 hours apart.
As you can see, the timing of your workout(s) dictates the timing of meals plus snacks. With regard to example, if the training is early morning (5 a. m. ), shortly after waking, a small dose of easy-to-digest carbohydrate (such as the pre-workout snacks listed at the end of this particular article) will suffice pre-workout, with breakfast since the post-workout fuel after the session. On the particular other hand, if training is at four p. meters., a pre-workout snack will be needed and possibly a post-workout snack depending on dinner time.
Recovery fuel or snacks are most effective up to 45 min post workout.
Ingredient swaps
When following the meal plan, remember the components of each meal may be substituted according in order to your preference. For example , if the meal calls intended for broccoli and you are not a fan, no problem! Simply refer to the veggie list below plus swap it out. Adjust portion dimensions to meet your own individual requirements.
The same principle applies to snack foods – if you don’t like the particular snack outlined in the meal strategy, swap this out with one associated with the treat options detailed at the particular end of this article.
Hydration
Hydrate along with at least 16 ounces associated with water from meals and 8 ounces at snacks. You should also be hydrating throughout the day—even on sleep days or days when your training load is low.
Sports Nutrition
Sports encouraging and hydration are a key element in your overall daily nutrition, yet because sports fueling is usually highly individual, it is definitely not included in this meal program. Instead, please use your own sports diet of choice to get all training sessions.
For more on building your sports activities nutrition training and racing plan, go to these links:
For now, we will focus on regular nutrition broken out as meals plus snacks.
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Food Plan pertaining to 70. a few Training: Week 10 (Build Focus)
This food plan for triathlon training corresponds with 7 days 10 of Triathlete’s Extremely Simple 70. 3 Strategy , which represents the second total week of a build concentrate in this training plan. By the end associated with this week, fatigue may be accumulating based on management of life stress, sleep, nutrition, hydration, and recovery. Consistent and proactive refueling is critical to offset overreaching, chronic fatigue and ensure positive bodily adaptions from training.
Monday
Rest day
Just because today can be off through training doesn’t mean a person should restrict calories plus intake. It takes up to 24 hours in order to restock glycogen stores and 12 hours to restock the liver with gas. So make use of today as an opportunity to adequately recover from previous coaching and energy up meant for tomorrow’s program.
| Breakfast | 2 slices whole-grain toast, 2/4 egg omelet (2 white plus 2 whole eggs) with veggies associated with choice |
| Mid-Morning Snack | 4-6 oz Greek yogurt along with 1/4 cup berries |
| Lunch | Large bowl with kale, 1 mug chopped sweet potato, 1 oz goat cheese, 4 oz chicken, 1/2 glass broccoli, drizzle of preference dressing |
| Mid-Afternoon Snack | 1-2 tbsp nut butter, banana or even apple pieces |
| Dinner | one cup cooked brown rice, 4-5 oz meat of choice, steamed veggies drizzled with olive oil |
Tuesday
Bike 50 minutes with 5×3-minute hard efforts scattered
*Depending on the time of day this particular workout occurs will dictate the time of snacks/meals. (See below)
| Pre-workout (if early AM session) | 20-25 g pre-workout carbohydrates (see listing below) |
| Post-workout or Breakfast | 1/2-3/4 cup oatmeal (dry), 6-8 ounce milk, two tbsp chopped nuts, honey, cinnamon; 1-2 eggs (cooked to preference) |
| Mid-morning snack | 4-6 dried figs and 1-2 hard-boiled eggs |
| Lunch | Turkey plus cheese sandwich or wrap with lettuce, tomato, pretzels and hummus |
| Mid-Afternoon Snack | 1/2 mug cottage cheese with fresh fruit |
| Supper | Medium baked potato, 1 tbsp butter, prepared carrots and green beens with olive oil, 4-5 ounces grilled fish (or protein of choice) |
Wednesday:
Swim 1, 400 yards total. Main set: 8 x 75 sprints, RI = 20 seconds. | Run one mile easy, 6 x 800m with 5K race pace along with 400m jog recoveries, 1 mile easy .
On days with two workout sessions, it’s essential to fuel plus hydrate in and around workouts to back up positive modifications and recovery. In addition, the speed work in today’s run requires an deliberate post-workout snack with proteins and simple sugar within 45 minutes, if possible.
| Pre-workout (if early FEEL session) | 20-25 gary the gadget guy pre-workout carbs (see checklist below) |
| Post-workout or even Breakfast | 2 slices toast along with butter or nut butter, 6 oz Greek yogurt, 3/4 glass berries |
| Mid-morning treat | Cheese slice(s) upon crackers |
| Lunch | Grilled cheese sandwich, 8 oz milk, pretzels, apple |
| Mid-Afternoon Snack (or 90 min pre-run) | 10-12 vanilla wafers with 1 tbsp peanut or even nut butter |
| Dinner | Grilled chicken meal on a whole-grain bun, side salad, eight oz dairy |
| Bedtime snack | 8 ounce milk or 1/2 to 3/4 cup cottage parmesan cheese |
Thursday
Bicycle 40 moments moderate + 18 mins comfortably hard.
| Pre-workout (if early AM session) | 20-25 g pre-workout carbohydrates (see list below) |
| Breakfast | 2 waffles, drizzle of maple syrup, 2-3 scrambled eggs (2 whites + one whole), eight oz whole milk, 3/4 mug berries |
| Mid-morning snack | 1/2 cup cottage cheese or even Greek fat free yogurt with fruit |
| Lunch | Barbequed chicken hoagie with pita chips, carrot sticks, hummus |
| Mid-Afternoon Snack | Apple pieces and little handful of nuts |
| Supper | 1/2 cup black beans, grilled salmon, 1/2 cup cooked cheese grits with salsa verde |
Friday
Swim 1, 400 back yards total. Primary set: two x 300 yards competition pace, RI = twenty seconds. | Run five. 5 miles moderate + 4 x 10-second hill sprints.
With two sessions today and a long ride tomorrow, prioritize carbohydrates, protein (after the sessions), and hydration today.
*Dinner both tonight and tomorrow night are usually prime opportunities to test drive your pre-race dinner .
| Pre-workout (if early WAS session) | 20-25 h pre-workout carbs (see list below) |
| Breakfast | 1/2-3/4 glass oatmeal, 20g protein powder or three or more eggs (2 white + 1 whole) |
| Mid-morning snack | Pretzels along with nut butter |
| Lunch time | Turkey and mozzarella cheese on sourdough bread, 1-2 servings associated with pita chips, and 1-2 tbsp hummus |
| Mid-Afternoon Snack | Granola bar (low-fiber, moderate protein) |
| Dinner | 1-3 cups white grain, 4 ounces sirloin (lean cut), prepared carrots |
Saturday:
Bike 55 miles reasonable.
Breakfast or the pre-ride meal is a prime chance to test drive your race-day breakfast.
The evening of the long exercise and the particular evening of successive long training days, topping off with a carbohydrate/protein snack 30-60 minutes before bed helps facilitate recuperation and supports sleep, especially from dairy due to the slow release associated with casein protein.
| Breakfast time | Bagel with nut butter plus jelly, banana, small non-fat Greek yogurt (or 1-2 hard-boiled eggs) |
| Post-ride snack | 25g proteins shake, small piece of clown bread |
| Lunch | Chicken cover on the flour tortilla with hummus, member of the lettuce family, tomato, provolone cheese, along with pita potato chips or pretzels |
| Mid-Afternoon Snack | Applesauce or Jell-O with string cheese |
| Dinner | Cheese pizza slices, salad with iceberg lettuce, cucumbers and tomatoes, drizzled with choice dressing up |
| Bed time snack | 8 oz milk or even 1/2 in order to 3/4 cup cottage dairy products |
Sunday:
Run 13 kilometers moderate. | Swim 2, 000 yards total. Major set: one, 500 period trial.
Morning meal or the pre-swim/run meal is certainly a prime opportunity to test drive your race-day breakfast time.
With two sessions today, prioritize carbohydrates, protein (after the sessions), and proper hydration.
| Breakfast every day (pre-swim or run) | 1/2 mug oatmeal or even 1-2 slices of toast with 1 tbsp peanut butter and jelly; little greek fat free yogurt, 1 banana |
| Post-workout snack | 12 ounce chocolate milk products, small biscuit with jelly |
| Lunchtime | Bowl with lettuce, quinoa, goat cheese, barbequed veggies, tempeh, choice outfitting; side of pita bread |
| Mid-Afternoon Snack | Apple slices plus Greek yogurt |
| Dinner | Chicken quesadilla, one cup dark bean soup, 1 serving tortilla chips and salsa |
| Going to bed snack | 8 ounces milk |
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Meal Plan for 70. 3 or more Training: Week 11 (Build Focus)
This triathlete’s meal arrange for 70. 3 training refers with 7 days 11 associated with the Super Simple teaching schedule , and represents a third cumulative 7 days of a build focus in this education plan. Be mindful of energy levels, mood, and how your body feels as you progress through this week’s training. Bring awareness in order to how you manage life stress, sleep, nutrition, hydration, and recovery. Consistent plus proactive refueling is crucial to offset overreaching, chronic fatigue and be sure positive physical adaptions from instruction.
Mon
Rest day time
Simply because today is rest from training doesn’t mean you should limit calories and overall intake. It requires up to twenty four hours to restock glycogen stores and twelve hours in order to restock the liver along with fuel. Use today as an opportunity to adequately recover from previous training plus fuel up for tomorrow’s session
| Breakfast | 2/4 egg omelet (2 white, two entire eggs) with veggies of preference, 2 pieces toast, side of fruits |
| Mid-morning snack | Small Greek yogurt along with 1/4 glass berries |
| Lunch | Large greens with mixed lettuce, 1/4 cup black beans, 1 oz shredded mozzarella, 0.25 cup edamame, 2 oz chicken or tofu, .25 cup broccoli, 1/4 cup pita potato chips, drizzled with dressing of choice |
| Mid-Afternoon Snack | 1-2 tbsp enthusiast butter, apple company slices or even banana |
| Dinner | Baked nice potato, four oz chicken or seafood, steamed vegetables drizzled along with olive essential oil |
Wednesday
Bike 55 a few minutes with 4 x 4-minute hard attempts scattered.
| Pre-workout (if early ARE session) | 20-25 grams pre-workout carbs (see listing below) |
| Post-workout or Breakfast | Smoothie with 1 scoop protein natural powder, 8 ounce milk, small muffin |
| Mid-morning treat | Small Greek fat free yogurt |
| Lunch | Chicken salad along with 1-2 slices sourdough breads, 1 dish veggie soups, side of red grapes |
| Mid-Afternoon Snack | Carrot sticks with hummus, 1 ounces salted combined nuts |
| Dinner | Stir fry with four oz poultry, broccoli, brown rice with an orange |
Wednesday
Swim one, 500 back yards total. Main set: 10 x seventy five sprints, RI = 20 seconds. | Run 1 mile simple, 5 by 1, 000m at 5K race pace with 400m jog recoveries, 1 mile easy.
Upon days along with two training sessions, it’s important to fuel and hydrate around workouts to support positive different types and recuperation. In inclusion, the velocity function in the current run needs an intentional post-workout snack with protein and easy sugar inside 45 minutes, if possible.
| Pre-workout (if early I AM session) | 20-25 g pre-workout carbohydrates (see checklist below) |
| Post-workout or even Breakfast | 6 oz Greek yogurt, 1-2 pieces sourdough loaf of bread with 1-2 tbsp nut butter, 1/2 cup oatmeal, drizzle associated with honey or maple syrup |
| Mid-morning snack | Handful of salted nuts |
| Lunch | Cheeseburger plus tomato soup, side of fruit |
| Mid-Afternoon Treat | Steamed, salted edamame |
| Supper | 4 oz pork tenderloin, little baked spud, grilled vegetable medley |
| Bedtime treat | 7 oz milk or 4-6 oz Ancient greek yogurt |
Thursday:
Bicycle 40 moments moderate + 20 mins comfortably difficult.
| Pre-workout (if early AM session) | 20-25 gary the gadget guy pre-workout carbs (see list below) |
| Post-workout or even Breakfast | 2 Kodiak protein pancakes drizzled with maple viscous, thick treacle, 1 hard-boiled egg, bowl of berries |
| Mid-morning snack | Rice cake with two tbsp enthusiast butter |
| Lunch | Grilled poultry Caesar salad with cheese, croutons, veggies; one slice sourdough bread with butter |
| Mid-Afternoon Snack | Small Ancient greek language yogurt or 1/2 mug cottage parmesan cheese |
| Dinner | Stir fry chicken breast with spargelkohl, red/green bell peppers, rice noodles |
Friday
Swim one, 500 yards total. Primary set: 3 x three hundred yards race pace, RI = 30 seconds. | Run 6 miles moderate + four x 10-second hill sprints.
With 2 sessions nowadays and a long ride tomorrow, prioritize carbohydrates, proteins (after the particular sessions), and hydration today.
*Dinner both tonight and the next day night are prime opportunities to try out your pre-race dinner.
| Pre-workout (if early IN THE MORNING session) | 20-25 h pre-workout carbohydrates (see list below) |
| Post-workout or even Breakfast | 1/2 glass oatmeal, 2/4 egg omelet (2 white + 1-2 whole eggs) with vegetables and mozzarella cheese |
| Mid-morning snack | 1 tbsp nut butter, 1 clown |
| Lunch time | Chicken and dairy products sandwich along with lettuce plus tomato; one serving chips, handful associated with grapes |
| Mid-Afternoon Snack | 1 serving graham crackers with 1 tbsp peanut or nut butter |
| Supper | Spaghetti with lean ground beef, tomato sauce, and part of breads; Side greens with iceberg lettuce, cucumbers, and tomato vegetables, drizzled along with dressing of choice |
Saturday:
Bike 60 miles reasonable + 10-minute transition run at competition pace.
Breakfast time or the pre-ride meal is a prime opportunity to test drive your own race-day morning meal.
The evening of the long workout as well as the evening of successive long exercising days, topping off with a carbohydrate/protein snack 30-60 min prior to bed assists facilitate recovery and facilitates sleep, specifically from dairy products due in order to the slow release associated with casein protein.
| Morning meal (pre-ride meal) | one bagel along with 1 tbsp nut butter and jello, 1 banana, small non-fat Greek fat free yogurt |
| Post-workout snack | Blueberry-Peanut Butter smoothie (frozen blueberries, 1/2 frozen clown, 8 ounce milk, 1 tbsp peanut butter, drizzle of walnut syrup, blended) |
| Lunchtime | Bowl of mac-and-cheese, aspect of edamame |
| Mid-Afternoon Snack | Granola pub (low in fiber, moderate protein) |
| Dinner | Baked chicken breast with mozzarella cheese, tomato plants, rice |
| Bedtime snack | 6 oz dairy |
Weekend:
Operate 14 mls moderate. | Swim 2, 200 back yards moderate.
Breakfast or the particular pre-ride meal is a primary chance to check drive your race-day breakfast every day.
Overnight time of a long exercise and the night of effective long schooling days, leading off with a carbohydrate/protein snack 30-60 minutes just before bed helps facilitate recuperation and supports sleep, especially from dairy due to the sluggish release of casein proteins.
| Breakfast every day (pre-swim or even run) | 1/2 to 1 bagel along with 1 tbsp nut butter, drizzle associated with honey, medium banana |
| Post-workout treat | 6-8 oz Ancient greek vanilla yogurt, 1/2 cup cinnamon granola |
| Lunch | Poultry quesadilla with tomatoes, 1/2 cup dark beans, mild salsa; one serving salted tortilla potato chips |
| Mid-Afternoon Snack | 8 ounces milk along with handful of red fruit |
| Dinner | 4-5 oz sirloin steak, baked potato with cheese, spinach salad along with almond slivers, veggies, and choice dressing |
| Bedtime snack | 8 oz milk or 1/2 in order to 3/4 mug cottage cheese |
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Dinner Arrange for seventy. 3 Coaching: Week 12 (Recovery Focus)
This week’s dinner policy for 70. 3 training aligns with Week twelve of the Top Simple seventy. 3 schedule . Despite pulling back on strength and duration, the week’s training still includes tough efforts plus endurance classes. Overall, it’s simply a small reprieve from the develop focus. Therefore , daily nourishment will continue to align along with each time and follow day’s coaching to ensure you are adequately fueled, recovered and prepared for the last build up to race day.
Monday:
Rest
After three several weeks of the focused create in this coaching cycle, nowadays rest is an opportunity to restock glycogen and liver organ stores with fuel and repair muscle tissue. Additionally, use today being an opportunity to adequately recuperate from the previous three days of teaching and capitalize on your own hard-earned fitness while you inch closer to race day.
| Breakfast | six oz Greek yogurt, 1-2 hard-boiled eggs, 1 cut toast, dish mixed fruits |
| Mid-morning snack | 1 tbsp peanut butter, medium banana |
| Lunch time | Asian chicken salad with romaine, cilantro, toasted almonds, sesame seeds, wonton strips, sesame vinagrette; small baguette on side |
| Mid-Afternoon Treat | one oz salted almonds |
| Dinner | 4-5 ounce grilled salmon, 1/2-1 glass brown grain, grilled asparagus |
Tuesday:
Bike 45 minutes along with 5 x 2-minute hard efforts spread.
| Pre-workout (if earlier AM session) | 20-25 g pre-workout carbohydrates (see list below) |
| Post-workout or Breakfast time | 1-2 servings cold cereal with 6-8 ounces milk, strawberries, and two hard-boiled ovum |
| Mid-morning snack | Cheese stick, 1 oz nuts |
| Lunch | Wrap along with grilled rooster, lettuce, tomato, cheese plus side associated with pretzels |
| Mid-Afternoon Snack | Hummus with carrot and celery sticks |
| Dinner | Pasta with pesto, edamame, mixed veggies, parmesan mozzarella dairy product, 3 ounce protein of choice (chicken, tofu, trout, shrimp) |
Wednesday:
Swim 1, 300 yards total. Major set: 6 x 75 sprints, RI = twenty seconds. | Run 2 miles easy, 1 miles at 10K race speed, 2 kilometers easy.
| Pre-workout (if early FEEL session) | 20-25 grams pre-workout carbs (see listing below) |
| Post-workout or even Breakfast | 1/2 cup oatmeal along with pecans, cinnamon, drizzle associated with honey or maple viscous syrup; 2 scrambled eggs, almost eight oz whole milk |
| Mid-morning snack | Hummus with cauliflower florets and carrot sticks |
| Lunch | Peanut butter and jelly sandwich upon whole-grain loaf of bread with little Greek fat free yogurt, 1 apple |
| Mid-Afternoon Snack | Steamed and salted edamame in pods |
| Supper | Lettuce wraps along with grilled chicken, romaine member of the lettuce family, cabbage, carrots, cashew pieces, chow mein noodles, mandarin oranges, drizzled with peanut dressing; side of rice |
| Bed time snack | 8 ounces milk |
Thursday:
Bicycle 40 a few minutes moderate + 10 minutes comfortably difficult.
| Pre-workout (if early AM session) | 20-25 g pre-workout carbohydrates (see list below) |
| Post-workout or Breakfast time | six oz Greek yogurt, 1/2 cup granola, number of raspberries |
| Mid-morning snack | 1 oz cheese plus crackers |
| Lunch | Fish tacos with cojita cheese, lime crema |
| Mid-Afternoon Treat | Steamed and salted edamame within pods |
| Dinner | Shrimp and broccoli stir-fry with broccoli and brownish rice, cooked in olive oil plus mixed with honey, soy sauce, ginger, garlic |
Friday:
Swim one, 300 back yards total. Main set: two x 300 yards competition pace, RI = thirty seconds. | Run 5 miles moderate.
With two sessions nowadays and a long ride tomorrow, prioritize carbohydrates, protein (after the sessions), and hydration today.
*Dinner both tonight and tomorrow night are prime for you to test drive your pre-race dinner.
| Pre-workout (if early HAVE ALWAYS BEEN session) | 20-25 g pre-workout carbs (see checklist below) |
| Post-workout or even Breakfast | 2 slices whole wheat bread, 2 tbsp nut butter, two tsp darling, 1 clown, 1/2 tsp ground cinnamon; 8 ounce milk |
| Mid-morning snack | 1/2 cup new cheese along with fruit |
| Lunch | Small Margherita flatbread pizzas, small bowl gazpacho |
| Mid-Afternoon Snack | 1 ounces cheese with crackers |
| Dinner | Turkey or beef burger with tomato, spinach, avocado |
Saturday:
Bike 45 mls moderate.
Morning meal or maybe the pre-ride meal will be a prime opportunity in order to test drive your own race-day breakfast.
The particular evening of a long workout and the particular evening of successive long training times, topping off having a carbohydrate/protein snack 30-60 minutes before bed assists facilitate recovery and supports sleep, specifically from dairy products, because of the slower release associated with casein protein.
| Breakfast every day | English muffin egg cell sandwich, a small bowl of oatmeal, 1/2 banana |
| Post-ride treat | 6 oz Ancient greek yogurt, 1-2 slices bread with 1/2 tbsp enthusiast butter |
| Lunch | Peanut butter and jello sandwich on whole-grain breads with small Greek yogurt and 3/4 cup bananas |
| Mid-Afternoon Snack | Trail mix (nuts along with dried fruit) |
| Dinner | Grilled chicken, cooked potato, steamed carrots, 1/2 cup applesauce, white roll with butter |
| Going to bed snack | 8 oz milk or even 1/2 to 3/4 cup cottage cheese |
Sunday:
Run 10 miles moderate. | Swim 2, 000 yards moderate.
Breakfast or the pre-ride meal is a prime opportunity to test drive your race-day breakfast.
The evening of a long workout and the evening of successive long training days, topping off with a carbohydrate/protein snack 30-60 minutes before bed helps facilitate recovery and supports sleep, especially from dairy, due to the slow release of casein protein.
| Breakfast time | two waffles along with nut butter, drizzled with maple syrup; 1 small Greek yogurt |
| Post-workout snack | Chicken biscuit, 8 oz milk |
| Lunch | Cheese quesadilla, black bean soup with a sprinkle associated with cheese, 1 serving tortilla chips and salsa |
| Mid-Afternoon Snack | Pita chips plus hummus |
| Dinner | Roasted chicken and veggies (mushrooms, broccoli, sliced peppers, cauliflower) |
| Bedtime snack | 8 oz milk or 4 oz greek yogurt |
Options and Swaps
Pre-workout quick hits (30 min or less before workout):
Small portion of sports gummies
12 oz sports drink
One sports activities Gel
1 -1. 5 Graham cracker
10 Saltine crackers
½ mug applesauce
One medium banana
One slice of sourdough toast/bread
Pre-workout snacks (up to 90 min prior to session):
1-2 rice cakes with one tbsp nut butter, 1 tbsp honey or maple syrup or Jelly, one banana
8-10 crackers with 1 tbsp nut butter
English muffin or two slices of sourdough bread with one tbsp enthusiast butter and jelly
One packet of sports gummies
100-240 calorie sports bar
A handful of pretzels with 1 tbsp nut butter
100-120 calorie sports activities drink (25-30g carbohydrates)
Post-workout snacks
15-25g protein plus 1 to 1. 2g CHO/kg body weight, 16-24oz fluid) within 45 min associated with a workout to optimize recovery and positive training adaptations.
For long plus intense sessions, the recovery window extends to the first four hours to take advantage of restocking glycogen, healing damaged muscles, and decreasing overall physical stress. For the first four hours, aim for 1-1. 2 g carbohydrate per kg body weight, and 15-25g protein per hour.
6 oz Greek Yogurt, ½ cup granola, 1 cup berries
20g protein powder, 8 oz milk, English muffin
Bagel w/cream cheese or fanatic butter, and jelly/honey as desired
3/4 mug cottage cheese with strawberries and toast
When to skip the post-workout snack?
Not every workout needs a post-workout snacks. You can forego the treat on days that you have one session a day, or you have a long recovery between two workouts, your workouts are under 75 minutes and low to moderate intensity, or you can have a meal within 45 minutes.
Healthy (in moderation) dessert options
You don’t have to deprive yourself of dessert! If you’ve got a sweet tooth, try one of these healthy options:
1 cup strawberries with one oz Dark Chocolate (70+% cocoa).
1 oz Chocolates (70+%) and a glass of milk.
Applesauce
Pudding
Yogurt parfait
Small cup ice cream
Frozen berries with vanilla yogurt
Greek yogurt frozen bar
Popsicle
Susan Kitchen is the Sports Certified Registered Dietitian, USA Triathlon and Ironman Certified Coach, accomplished endurance athlete, and published author. She is the owner associated with Race Smart , an endurance coaching and performance nutrition company that works along with athletes across the globe as they strive toward optimal health, fitness, and overall performance.
