Pre-race Meals:

“If triathletes were simply cyclists, you could probably take in a fairly sizeable breakfast on the morning of the race, but once you plan to lie horizontally in water for a swim, the last thing you need is a heavy belly and heartburn” (Finch, 2004, p. 105). The key is finding out what works for you. During your training you will have time to figure out what works best for you.

Post-race-workout Meals:

Whether it is after your race or after a hard workout, nutrition is very important and often neglected. You are usually full of endorphins from your workout or race and feel worn out. It is essential that you eat no later than two hours after your workout or race. Otherwise your recovery will be slower. Eat foods that are high in carbohydrates such as  rice, pasta, bread, whole grains, cereals, fruits, and vegetables. Examples are:  bagels, pretzels, bananas, rice cakes, raisins, energy bars, and chocolate milk. For fluids, it is suggested that “only through eating can the correct balance of fluids be stored in the body.” (Finch, 2004, p. 106). Basically it is impossible to rehydrate correctly without taking in whole foods.

Carb-loading:

Carb-loading is done by athletes who are competing in races over 90 minutes long to deliberately store energy in the muscles (Finch, 2004, p. 106). Since the Sprint is more than 90 minutes to complete, eating extra carbohydrates is highly recommended. Do this by feel. If you are craving more, eat more. But don’t stuff yourself full of carbs just because you read it is something you should do. Also, carb-loading should only be done during short durations of high intensity exercise, meaning the peak and race weeks only.

Note:  There are good carbs and bad carbs. Ones with high glycemic index are not good because they enter the bloodstream too quickly, producing a blood sugar response (Friel, 2004, p. 245). Low glycemic carbs reduces the effect on your blood sugar levels and turns it into a “time-released food capsule” (Friel, 2004). The glycemic index of common foods is good one to follow, and try to select foods with low to moderate glycemic levels.