Google translations (NOT 100% accurate).

Daily calories calculator

To lose weight, you must cut your daily calorie intake so that the total is less than the daily calories you burn.

Count your calories

Use our calorie-intake calculator to determine your daily caloric needs based on your height, weight, age and activity level. In addition to determining the calories needed to maintain weight, use this as a calorie burner calculator and figure out how many calories you need to burn in order to drop pounds.

Eat more whole grains

Whole grains are the holy grail of runners’ foods. The high fibre content of whole grains means they take longer for your body to digest, therefore fuelling you for longer during your runs. They’re also packed with other body-friendly nutrients like iron and magnesium.

Warm up properly

As well as helping to prevent injury, warming up before you run gets your body kick-started and ready to train. That means your energy reserves will be ready for you to dip into as soon as you need them, allowing you to keep going for longer when you reach the run itself.

Eat consistently

Keeping your energy levels high is all about eating consistently throughout the day. Try having multiple small meals instead of one large meal at the end of the day. By doing so you make sure your energy intake is constant, rather than one large spike at the end of the day.

Sleep more

Did you know Paula Radcliffe, world record holder in the marathon, used to sleep around nine hours each night when she was at her peak? Sleep is when your body is able to recover from your training sessions, and tops up your energy reserves for the next day. The National Sleep Foundation recommends seven to nine hours of sleep per night – get that and your swimming, running, and cycling energy will soar.

Mix up your routines

No matter how much you love training for a triathlon, if you use the same routes and routines over and over again you will get bored. We all know that boredom leads to lack of motivation and energy when it comes to swimming, running, and cycling, so make sure you mix up your training by adding a variety of sessions to your schedule.

Add lentils to your meals

Lentils are tasty, versatile, and a great energy source for triathletes. They’re high in energy-boosting carbohydrates, and most importantly have a low glycaemic rating. That means they won’t lead to spikes in your blood sugar level, which can often lead to tiredness while exercising.

Eat natural honey

This is one snack that is best eaten before a training session, rather than generally throughout the day. Natural unsweetened honey contains sugars that are easily digested by the body, making it a quick boost of natural energy to keep you going during your training.

Reduce your stress levels

One of the biggest causes of tiredness is stress. If you’re feeling stressed at work or at home this can spill over into your triathlon training by making you feel tired and lethargic. Take steps to de-stress and you’ll soon notice a newfound burst of energy when you train.


Use our calorie-intake calculator to determine your daily caloric needs based on your height, weight, age and activity level. (1 foot = 12 inches / .1 foot = 1.2 inches).

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Triathlon Nutrition Guides

You cannot dissociate training from the diet. Your diet can make or break your triathlon goals. Learn how to fuel your training—and get better race-day results.

As a hard-charging triathlete, you probably spend a big chunk of your time planning (and anticipating!) your next meal or snack. Having a food plan that is time-efficient and can healthfully satiate your appetite is key. Below is a seven-day plan that takes the guesswork out of mealtime and can help you happily eat your way to an ideal race weight.

Carbohydrate, the fuel for racing.
Carbohydrate is the high grade fuel for racing. Unfortunately your body can only store a limited amount of it (around 400 grams) and that’s not enough to fuel a hard Triathlon. Blowing up or hitting the wall is when you have completely emptied your carbohydrate tank and that regularly happens during longer distances like an Ironman© triathlon. Although less likely during Olympic and Sprint races, everyone will have experienced increasing levels of fatigue in the latter stages of shorter events. This is where your carbohydrate reserves, although not completely empty, are running low and your muscles are forced to rely more and more on fat as fuel.

Compare how strong you are in the early stages of a race when you have lots of carbohydrate left, to how tired you feel at the end of a hard race when your carbohydrate reserves are depleted. To fuel a fast triathlon and to even finish an Iron distance event, you need to consume extra carbohydrate during the race in the form of gels, drink and bars. Having lots of carbohydrate lets you race fast and far and it makes your event enjoyable.

Caffeine and performance.
A moderate dose of caffeine can improve triathlon performance in it’s own right. It stimulates the body’s nervous system, making you more alert, increasing concentration and reducing the feeling of effort. Research indicates that caffeine, when taken in moderation, does not significantly add to dehydration during an event.

The Nutrition Plans

A seven-day nutrition plans (download them below) is designed for one person, but it’s easy to adjust to the number of people eating. Meals were envisioned with leftovers in mind to save you time and money on ingredients for successive meals. The portions can vary from person to person but are estimated for someone who is about 130–160 pounds. The idea behind this meal plan is to fill you up with large portions of seasonal produce, making that at least half your plate in most cases. The other half is made up of protein and carbohydrates. If you need larger portions, try adding more produce or protein first, and if you need less, take away small amounts of the carbohydrates and/or protein.


Nutrition Plans for Triathletes - Just click to download