For a Sprint, Standard Distance or Olympic distance Triathlon the key is not to leave your nutritional planning to the last minute, Preparation is key!

Read on for some Sport Dietitian tips on how to get your Nutrition and hydration plan spot on in preparation for Race day.

1. Fuel up Your Tank!
   Your Body will use a combination of carbohydrate (CHO) and Fat as fuel on race day. It’s essential that you prepare you fuel tank in advance of race day. This means tapering and starting to top up your CHO stores 48hrs before race day. Do this by consuming regular meals and snacks containing good quality CHO. Opt for easily digestible meals and snacks and steer clear of fatty foods. Remember to stay well hydrated.
2. Race Morning
   The morning of your race should be a CHO top up if you’ve fuelled well the 48hrs beforehand. Aim to have a good breakfast at least 2-3hrs before the start of your race. Slow-burning CHO foods are best e.g porridge and banana with honey or a bagel with peanut butter and Jam. Some athletes are able to tolerate some protein e.g Baked Beans on Toast. What you choose is a matter of personal preference however avoid trying any new foods on race day and go with what you know works well for you and what you can tolerate and digest easily.
3. Sprint Distance
   For a sprint triathlon It is advisable to have a carbohydrate ‘top up’ 30mins prior to the race start – this can be in the form of a CHO gel or isotonic sports drink. Providing you have Fuelled well before the race, carbohydrate is not essential during the race however fluid is key with the bike offering the best opportunity to drink although this can also be quite a challenge! Some athletes find aero bottles useful as they allow them to maintain their aerodynamic position while maintaining their hydration. If you are likely to be competing in warm weather adding electrolytes to your fluid can help to replace losses. If you are likely to be cycling for > 60mins you may need to consider taking on board some fuel to see you through to the run either in the form of a CHO gel, CHO blocks or isotonic sports drink. Aim for at least 30g CHO.
4. Olympic Or Standard Distance Triathlon
   For an olympic or standard distance triathlon the same applies with race day preparation. Quick re- cap – Remember to to top up CHO 48 hrs pre race and stay hydrated, consume a good breakfast 2-3hrs before the start of the race and have a CHO top up 30mins pre race. Fuel is essential  during this race as the length of time racing is longer and hydration is also important. As a rule aim to consume 30-60g/hr CHO and 400-800ml fluid /hr. E.g if you were aiming to complete an  Olympic Distance Triathlon in 3 hrs you would need approx 90g CHO and 1200mls fluid. A nutritional Plan might be x 2 500ml CHO + electrolyte drinks on the bike (Total 60g CHO) then a CHO gel in the last mins before T2 prior to the run (30g) CHO + water at each aid station during the run. During an Olympic Distance triathlon your opportunity to fuel and hydrate is on the bike. The bike offers the ideal position to absorb and digest CHO. Taking a gel in the last 10-15 mins on the bike aids  digestion and allows it to work in preparation for your run. If your run is likely to be over 1hr you may want to take additional CHO with you while running n the form of an isotonic sports drink which will meet your hydration needs, replace electrolytes and provide additional CHO.
5. To perform at your best on race day practice your nutrition strategy on a few training sessions beforehand to see what works best for you. When it comes to race day even mastering the art of hydrating effectively on the bike or adapting your bike to enable you to maintain your hydration effectively can make the difference between a good performance and beating your PB so don’t leave your nutrition and hydration until the last minute, give it due attention and you will reap the rewards!
6. Don’t neglect your Recovery! After completing your race make sure you recover well  – Rehydrate, aim to consume at least 1g/kg CHO and 20-25g protein. Recovering well makes sure you replenish you glycogen (CHO stores) and helps to repair your muscles.

Reasons why an athlete might follow a Gluten free diet can be due to a Diagnosis of Coeliac Disease. Coeliac disease is a lifelong auto-immune condition which is diagnosed via a Blood test and confirmed via a duodenal biopsy. Another reason might not be Coeliac disease but for some a Non Coeliac Gluten Intolerance – this condition leads to IBS (Irritable Bowel Syndrome) related symptoms where avoiding large quantities of wheat helps to alleviate symptoms. The other reason for following a gluten free diet might simply be athlete preference.

It is also important to consider that exercise, particularly endurance exercise can naturally affect blood flow to the gut and normal digestion leading to athletes developing gastro-intestinal symptoms. This does not necessarily mean that an athlete has an intolerance to a certain food and it can simply be the effect that exercise has on the body. In my work as a sports dietitian I always advise athletes to be cautious when eliminating whole food groups from their diet to manage gastro-intestinal symptoms.  Without careful supervision this can lead to nutritional deficiencies and can affect performance.

A word on Intolerance Testing!

There are many kits available these days that ‘claim’ to identify if you are intolerant to certain foods as well as expensive tests analysing hair and blood for intolerances. My advice is.. Save your money! These kits are unreliable and are not evidence based. You will often be given a list as long as your arm of foods to avoid  – I am confident the list will unreliably identify that you need to avoid  Gluten and dairy foods – two key food groups!! You are likely to be given no advice on how to ensure your diet is balanced and meets your needs for health and well-being let alone to fuel your individual sport and recovery. A lot of these tests also claim to diagnose Allergies! Allergies are a serious auto-immune reaction to a food that can lead to serious symptoms – they are diagnosed under medical supervision only! If you are concerned whether you have a Food Intolerance, or an allergy speak to a Sports Dietitian or your medical practitioner and seek professional advice and guidance.

If you choose to follow a Gluten Free diet here are some Sports Dietitian Tips to ensure your diet is Nutritionally on point!

1. Make sure you have a source of Carbohydrate (CHO) at each meal and that your total CHO intake is balanced or periodised against your training. There are a range of Gluten free breads and pasta available but there are also naturally Gluten free CHO based foods such as rice, quinoa, gluten free oats, chick pea pasta etc.
2. Aim where possible to choose low fat and low GI (Glycaemic index CHO) foods. It is often a misconception that GF products are healthier. Shop bought GF products are often higher in fat and sugar than alternatives. The GI of a food is the rate at which it is broken down to simple glucose molecules. The aim is to choose lower GI foods as they are broken down slowly to glucose, keep your blood glucose levels stable and keep you fuller for longer which is great if you are aiming to improve your body composition. Good choices include Wild rice or brown rice, quinoa, basmati rice, high fibre Gluten free breads e.g. Helga’s soy and linseed, 5 grains or country life, buckwheat pasta and GF porridge oats.
3. Ensure Balance at your meals at all times. Your meals should contain a source of CHO (for energy) Protein (for recovery) and fruit and vegetables (for vitamins and minerals). Non-processed protein foods such as lean meat, fish, cheese and yoghurt are all GF as are legumes, lentils nuts and seeds.
4. If choosing processed foods always check the labels to see if the product contains gluten. Also look at how much fat and sugar are in the product. As a general rule of thumb products that are high in fat these days are labelled using the ‘traffic light system’ – red means a product is relatively high in fat, amber moderately high in fat and Green – low in fat.

What about Sports Foods? 

There are many sports Foods that are naturally Gluten free but it’s important to check the labels or alternatively make your own. Skratch Labs feed zone portables is a useful resource. Other naturally containing Gluten free ‘fuelling foods’ include Bananas, Sports Beans, Nakd Bars, Bounce Bars e.g. Bounce energy ball, TREK bars (Berry burst), Bonk breaker energy bars, Picky bars e.g. Smooth caffeinator, Potatoes, Cliff nectar bar and medjool dates. Always check the label as products will vary based on the ingredients.

• Energy gels and Blocks are fine to consume (maltodextrin and glucose although derived from wheat – manufacturing removes the gluten.
• Carbohydrate -Electrolyte (energy drinks) – Always check the labels as waxy starches in the drinks are not GF.

Pay attention to Vitamins and minerals. Nutrients of note include Thiamine, folate, magnesium, calcium Vitamin A, Iron and Zinc. It is important if you are following a GF diet that you ensure that your diet is nutritionally balanced and contains the recommended nutrient intake of these vitamins and minerals. Accredited Sports Dietitians can offer you advice guidance and support to make sure if you are following a GF diet your diet is nutritionally balanced as well as able to support your individual goals as an athlete.