Marlborough and District Trathlon Club

Nutrition - When and What

Make sure you eat at least two hours before you train and don't eat a large meal directly before training. You'll only feel sick whilst you training or get a stitch.
If you are training in the morning try and drink a glass of orange juice or a small snack beforehand such as dried fruit or banana as this will help to raise your blood sugar level and give you some energy.
Eat within half an hour after training. If this isn’t a main meal, have something light to eat like a banana or some digestive biscuits to put some energy back in your system.
If you think you’re likely to get tempted by the vending machines take a healthily snack with you for after your swim.
Avoid crisps, sugary drinks and sweets as they have very little nutritional value.
Eat plenty of carbohydrates such as potatoes and wholemeal bread and wholemeal pasta as these are a very good source of slow releasing term energy.
Always remember to bring your drinks bottle. It is important to keep body fluid levels high as dehydration can affect performance levels.
It’s not necessary to buy an expensive sports drink - water or diluted squash is perfect for most triathleates