Nutrition and the triathlon

Planning to participate in a triathlon in Mont-Tremblant at the end of June? You must know that nutrition is a key factor in both your preparation and your performance. Here are a few aspects to consider.

  • Carb loading
    • About two days before the event, increase the proportion of carbohydrate-rich foods; carbohydrates are an energy source used by the muscles during exertion.
    • Two to three hours prior to the event, eat a small meal and avoid foods rich in protein and fat, which are hard to absorb and digest. If your appetite is small, opt for drinks or semi-sold foods (stewed fruit or fruit sauce such as apple sauce, oatmeal, yogurt, etc.).
  • Hydration
    • On your bike, anticipate about 500 ml (one flask) of liquid per hour, with electrolytes (because sodium is the main electrolyte lost in sweat). Adjust the quantity of liquid according to the temperature and your perspiration rate. When running, drink regularly, about three to four mouthfuls of liquid every 15 to 20 minutes if possible (so at the refueling stations).
  • Energy source during the event
    • The bike leg will be the best time to stock up on energy in view of the run that follows. Aim for an average of 45-60 g of carbohydrates an hour (depending on individual tolerance). For the 70.3, solid foods containing a small amount of protein and fat can be added in small quantities during the first two thirds of the run (before chemin Duplessis).
    • For the run, drinks, gels and jujubes are usually better tolerated than solid foods. But it is very important to test these products during training to find your own magic formula.

If you need help in doing a better job of planning your race, don’t hesitate to call me at the Mouvement Optimal clinic: 819 425-8889.

Sweet potato cookies
Recipe developed with Myrianne Coté, triathlete and head coach for the triathlon club Tri-Action Mt-Tremblant.
To be consumed prior to training or during a long bike ride.

Ingredients (for 12 servings)
2 eggs
125 g (160 ml) of sweet potatoes, baked, mashed
125 g (240 ml) spelt flour
80 g (60 ml) maple syrup
130 g (120 ml) almond butter
175 g (240 ml) chopped cocoa beans or dark chocolate chips
5 ml (½ teaspoon) baking soda
3 ml (½ teaspoon) vanilla extract
5 ml (½ teaspoon) ground cinnamon
3 ml (½ teaspoon) ground nutmeg
3 ml (½ teaspoon) sea salt

Preheat oven to 350 °F. Grease a baking sheet or line it with parchment paper.
Beat the eggs. Add the purée of sweet potatoes, maple syrup and vanilla extract. Mix well.
Add the almond butter, baking soda, cinnamon, nutmeg, salt and cocoa beans (or chocolate chips).
Roll by hand into 12 small balls, then flatten them slightly on the baking sheet.
Bake for about 30 minutes. 

Nutritional values (per serving, one cookie)
220 calories       25 g carbohydrate       3 g fibre       6 g protein         12 g fat


By the same author: Pro tips for a lighter springtime (Click the image below)


Ariane Lavigne38 Posts

Titulaire d'un baccalauréat en nutrition de l'Université de Montréal, Ariane est nutritionniste depuis 2008. Voulant approfondir ses connaissances sur la performance athlétique, elle a obtenu un diplôme de spécialisation en nutrition sportive avec le Comité International Olympique (CIO). Elle est aujourd'hui nutritionniste du sport chez Vivaï et à la Clinique Mouvement Optimal de Mont-Tremblant. Toujours en quête de dépassement, elle combine sa profession à sa grande passion : le snowboard alpin. Elle connaît la réalité des sports élites, ayant été elle-même une athlète membre de l'Équipe Nationale de Snowboard et Olympienne des Jeux Olympiques de Sotchi en 2014. Ariane has a bachelor’s degree in nutrition from the University of Montreal and has been a nutritionist since 2008. Wanting to expand her knowledge of athletic performance, she obtained a diploma specialized in sports nutrition from the International Olympic Committee (IOC). She serves at Clinique Mouvement Optimal de Mont-Tremblant as well as Vivaï as sports nutritionist. Always in search of personal and professional advancement, she combines her profession with her greatest passion: alpine snowboarding. She understands the realities of elite sports, having been a member of the Canadian National Snowboard Team who participated in the 2014 Olympic Games in Sochi.

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