Nutrition for triathletes by dr. geoffrey mountvarner

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Triathlons present one of the most challenging tasks in endurance sports. During the course of a triathlon, athletes must run, bike, and swim their way to the finish line. Distances include several standard lengths, from the shortest course, known as a “sprint,” to the most grueling, known as the “Ironman.” In a sprint-distance triathlon, the contestants swim 800 meters, bike for 12.5 miles, and then run for 5 kilometers. In the Ironman, contestants swim 2.4 miles, bike 112 miles, and then run the distance of a marathon, 26.2 miles.

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Nutrition for triathletes by dr. geoffrey mountvarner

  1. 1. Nutrition for Triathletes by Dr. Geoffrey Mountvarner
  2. 2. Nutrition for TriathletesTriathlons present one of the most challenging tasks inendurance sports. During the course of a triathlon, athletesmust run, bike, and swim their way to the finish line.Distances include several standard lengths, from the shortestcourse, known as a “sprint,” to the most grueling, known asthe “Ironman.” In a sprint-distance triathlon, the contestantsswim 800 meters, bike for 12.5 miles, and then run for 5kilometers. In the Ironman, contestants swim 2.4 miles, bike112 miles, and then run the distance of a marathon, 26.2miles.
  3. 3. Nutrition for TriathletesBecause of their need for stamina and endurance, nutrition iskey to the successful completion of a race. In order tocompete successfully, triathletes need to look at their dailynutritional intake and supplement program over time andbuild toward their race day.
  4. 4. Nutrition for Triathletes Hydration is the first element of good nutrition. It allowsthe body to repair cells and properly process all the nutrientsthat an athlete consumes. Athletes should plan on drinkinghalf their body weight in ounces each day. For example, afemale triathlete who weighs 140 pounds should be drinkingat least 70 ounces of water each day, excluding tea and coffee.Since athletes perspire during each workout, eliminatingtoxins and waste products through the skin, proper hydrationis crucial to increasing the body’s ability to detoxify as well asrepair any stress or injuries.
  5. 5. Nutrition for TriathletesBecause triathletes need an even higher level of nutrientsthan someone with a normal exercise routine, they shouldfocus on reducing the amount of pre-packaged or preparedfood they consume while increasing intake of fresh fruits andvegetables. In addition to providing more nutrients, freshlyprepared dishes are free of the preservatives and sodiumfound in most pre-packaged foods.
  6. 6. Nutrition for TriathletesWorking with a nutrition expert can help athletes dropunwanted pounds, as well as raise their energy levels andultimately shave time off their personal records. Onecommon problem occurs when taking in nutrition post-workout or post-race. Many exercise machines over-reportthe actual number of calories consumed. As a result, theathlete ends up taking in too many calories post-workout andis unable to drop those few extra pounds.
  7. 7. Nutrition for TriathletesKim Mueller, a nutrition expert, helped one athlete byhaving her drink one pint of low-fat chocolate milk followedby specific nutrients that were lacking in her diet that day,such as protein or carbohydrates. Mueller is an advocate oflistening to your own body’s particular needs, believing thatyour cravings are indications of depleted nutrients.
  8. 8. About the author:Currently working as the Chief of Emergency Medicine atHoward University Hospital, Dr. Geoffrey Mountvarner ispassionate about improving the quality of medical care thathis patients receive. In his free time, Dr. Mountvarner trainsfor both triathlons and marathons. During his training, hecontinues to research the connection between nutrition andperformance in endurance sports.

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