Fueling Peak Performance: The Ultimate Guide to Meal Timing for Swimmers and Triathletes

For swimmers and triathletes, it's not just about what you eat, but when you eat it. Strategic meal timing can be the secret weapon that unlocks new levels of performance, enhances recovery, and keeps you energized through grueling training sessions and races. Let's dive into the specifics of optimizing your nutrition clock.

The Pre-Workout Power-Up: Fueling Your Session

Heading into a swim or bike session on an empty stomach is like trying to drive a car with no gas – you won't get far. Your body needs readily available energy to perform.

• 2-4 Hours Before: A balanced meal rich in complex carbohydrates, moderate protein, and low fat is ideal. Think oatmeal with fruit, a whole-wheat turkey sandwich, or pasta with a light sauce. This allows for proper digestion and absorption.

• 30-60 Minutes Before: If you need a quick top-up, opt for easily digestible carbohydrates. A banana, a small handful of pretzels, or a sports gel can provide a rapid energy boost without upsetting your stomach. Avoid anything high in fiber or fat right before a workout.

During Your Workout: Sustaining the Effort

For shorter, less intense workouts (under 60-75 minutes), water is usually sufficient. However, for longer or higher-intensity sessions, especially for triathletes tackling extended bikes or runs, intra-workout fueling becomes critical.

• Beyond 60-75 Minutes: Aim for 30-60 grams of carbohydrates per hour. This can come from sports drinks, gels, chews, or even easily digestible real foods like banana pieces or energy bites. Electrolytes are also crucial to replace what's lost through sweat.

The Post-Workout Recovery Window: Rebuilding and Replenishing

The 30-60 minutes immediately following a workout is often called the "anabolic window." This is when your muscles are most receptive to nutrients for repair and replenishment.

• Carbohydrates: Replenish glycogen stores that were depleted during exercise.

• Protein: Provides amino acids essential for muscle repair and growth. Aim for a 3:1 or 4:1 carbohydrate to protein ratio.

Good recovery options include chocolate milk, a protein shake with fruit, Greek yogurt with berries, or a turkey and avocado wrap. Don't skip this crucial step, especially after hard sessions!

If you have questions or need guidance when it comes to meal timing, you can sign up for a time to talk with me here.

In good health,

Dr. Sandra and Team