We’re excited to feature in February’s edition of 220 Triathlon magazine.

Amp Tri coach Tina was asked to share her thoughts on performance nutrition and why it is so fundamental to training & racing, as part of the magazine’s Back to Basics 12 week beginner plan.

In the article, Tina explains that a well-thought-out nutrition plan is fundamental for all triathletes to optimize performance, endurance, and ensure well-being throughout the demanding challenges of a triathlon. 

If you want to learn more about nutrition or anything tri related head on over to 220 Triathlon where you can also order your copy or read the latest tri news online.

So, why is nutrition so fundamental?

Nutrition plays an essential role in supporting & enhancing triathlon performance for many reasons:

  1. Energy Reserves: Proper nutrition is vital for energy in training and on race day, as it ensures an adequate supply of carbohydrates, fats, and proteins, needed for the rigorous demands of swimming, biking, and running.

  2. Hydration and Electrolyte Balance: Proper hydration is vital for maintaining fluid balance and preventing dehydration during the race. Electrolyte balance is equally crucial to prevent cramping, maintain nerve function and overall well-being.

  3. Muscle Fuelling: Carbohydrates are a primary source of fuel for muscles during activities by supporting muscle function and delaying fatigue.

  4. Recovery and Adaptation:  Protein intake, in particular, aids muscle repair, helping you bounce back more effectively for the next stage of training.

  5. Immune System Support: Intense training and competition can temporarily suppress the immune system. Foods, rich in vitamins and minerals, supports immune function, reducing the risk of illness that could hinder training & performance.

  6. Mental Resilience: Nutrition affects cognitive function, concentration, and mental resilience. Optimal fuelling helps you stay focused, make quick decisions, and maintain mental clarity throughout the race.

  7. Gastrointestinal Comfort: Choosing the right foods and managing nutrition timing can prevent gastrointestinal distress during the race. This is crucial for avoiding discomfort and maintaining performance levels.

  8. Weight Management: Achieving and maintaining a healthy weight is essential for performance. Nutrition plays a key role in managing weight, ensuring you have the strength and endurance needed without unnecessary extra load.

  9. Fuelling Strategy: Developing an individual fuelling strategy, including pre-race, during the race, and post-race will help you meet your specific energy needs at different stages of the event.

The key thing to take away is that without the right fuel the body simply cannot work well.  In order to understand what you’ll need to consume during a race to keep your energy levels up, you must practise it in training. 

As with most things, what foods suits one athlete won’t necessarily suit another, so it’s vital to focus on what works best for you. 

Train with the same foods, gels, bars & hydration as you will use come race day and you will certainly reduce the risk of running out of energy or having gastric issues!

We guarantee you won’t regret spending time working out a strategy which works well for you. Get it right and race day will become more enjoyable, as well as performance & recovery enhanced!

For more nutrition tips take a look at our nutrition page.