Tag: Triathlete diet

According to a study in the *Journal of Applied Physiology*, elite triathlete Kristian Blummenfelt has daily energy expenditures that can exceed 8,500 calories during intense training. The demanding nature of his training dictates what diet does Kristian Blummenfelt follow, which is a strategically flexible, high-carb fueling plan rather than a restrictive regimen.

Endurance athletes have limited glycogen storage, and for most, 2500 calories of carbs are only enough for about 90 minutes of hard, steady exercise. This makes mastering carbohydrate intake an essential component of a triathlete's training and race plan, preventing the dreaded 'bonk' and sustaining peak performance.

According to sports nutrition research, consuming the right balance of carbohydrates on race morning is a key predictor of endurance performance. Knowing what to eat on the morning of a triathlon is essential for topping off your energy stores, stabilizing blood sugar, and preventing mid-race digestive issues.

A study published in the *Journal of the International Society of Sports Nutrition* confirmed that starting an endurance event with elevated glycogen stores can significantly delay fatigue and improve performance. The best meal the night before a triathlon focuses on easily digestible, high-carbohydrate foods to top off these critical energy stores.

Calorie needs for triathletes can range from 2,500 to 7,000 calories per day depending on training volume, highlighting the highly variable nature of the nutritional requirements for triathletes. This guide provides a detailed breakdown of how to fuel your body for optimal performance across all race distances.

According to sports nutrition research, the required carbohydrate intake for endurance athletes is highly individual, but general guidelines exist to prevent performance-hindering glycogen depletion. This article answers the question, "How many carbs do I need for a triathlon?" by breaking down optimal fueling strategies for different distances and phases of training.