Optimizing Nutrition for Performance

Fueling your body properly is crucial to achieving peak performance during training and race day. Whether you're a beginner or an experienced athlete, the right nutrition strategy will ensure you have the energy, endurance, and recovery capacity to live life to the fullest and tackle each event to the max!

  • Goal: Maximize energy stores before workouts.

    Focus: Carbohydrates for quick energy, moderate protein, and low fat.

    Timing: Eat 1-3 hours before training, depending on personal tolerance.

    Example: A banana with a small handful of nuts or a whole-grain bagel with peanut butter.

  • Goal: Maintain energy levels during long workouts or races.

    Focus: Easily digestible carbohydrates and electrolytes.

    Timing: Consume carbs every 30-45 minutes for sessions over 90 minutes.

    Example: Energy gels, sports drinks, or a small snack like dried fruit.

  • Goal: Replenish glycogen stores and support muscle repair.

    Focus: A combination of carbohydrates and protein (3:1 ratio).

    Timing: Within 30-60 minutes after exercise.

    Example: A smoothie with protein powder, fruit, and a handful of spinach, oatmeal with nut butter, fruit, and nuts, or a turkey and avocado sandwich on whole-grain bread.

  • Goal: Prevent dehydration and maintain electrolyte balance.

    Focus: Drink plenty of fluids throughout the day, including water and electrolyte-rich drinks.

    Timing: Hydrate before, during, and after training sessions.

    Example: A mix of water and an electrolyte drink like coconut water, a sports beverage, or my favorite - LMNT.

  • Goal: Stay fueled and hydrated for optimal performance.

    Focus: Stick to tried-and-tested foods, avoid anything new on race day.

    Timing: Consume carbs and hydration regularly throughout the race. Plan out fueling intervals ahead of time.

Coaching Tips

Test different foods, drinks, and timing during your training sessions to find what works best for you.

Experiment During Training

Aim for a nutrient-rich diet throughout the year to support general health, including healthy fats, proteins, complex carbohydrates and lots of fruits and vegetables.

Consider a Balanced Diet

Stay Fueled, Stay Strong, and Stay Feeling Your Best:

Nutrition for Triathletes

  • Carbohydrates

    The primary fuel source for endurance athletes. Carbs should make up the majority of your intake, providing energy for long workouts and races. Opt for complex carbs like whole grains, fruits, and vegetables for sustained energy release.

  • Proteins

    Essential for muscle repair and recovery. Include lean protein sources like chicken, fish, eggs, and plant-based proteins to help repair muscles after training and races.

  • Fats

    Healthy fats are crucial for long-distance endurance and recovery. Include sources like avocados, nuts, seeds, and olive oil to support sustained energy and overall health.

  • Hydration

    Staying hydrated is critical, especially during long sessions. Electrolyte-rich drinks can help replenish sodium, potassium, and magnesium lost through sweat, reducing the risk of cramps and dehydration.

  • Race Day Nutrition

    On race day, focus on carbohydrate-rich foods in the hours before the event, and use easily digestible snacks like gels or bars during the race to maintain energy levels. Practice your race day nutrition during training to find what works best for you.

  • Recovery

    Post-training nutrition helps replenish glycogen stores and repair muscles. Aim for a combination of carbs and protein within 30-60 minutes after training.

  • Individualized Plans

    Every athlete’s needs are different. We will work together to create a personalized nutrition plan that matches your training volume, intensity, and personal goals.

“Cami is the most encouraging, motivating, and knowledgeable coach you can find. She went above and beyond to not only help me improve my times, but take my overall fitness and triathlon performance to the next level and ensured I was having FUN doing it! Her joy for the sport is contagious.”

— Jenna S.