The Triathlon Champions' Menu!
Nutrition and sport are closely linked. For each discipline, depending on the type of effort involved, the type of athlete who practices it, and the hours spent training, menus vary greatly and have particularities that make them specific and suitable to each person's needs.
Elite athletes, particularly endurance athletes, are special cases when it comes to nutrition, often deviating from what is traditionally written about nutrition and diets.
The high number of hours spent training each day and their genetic characteristics lead most endurance athletes, such as cyclists, runners, and triathletes, to consume much larger quantities of food than most people. On the other hand, weight control is also a concern, as it is closely linked to athletic performance. This constant relationship between energy needs and "ideal" weight inevitably guides food choices in a certain direction, which would very probably be different if we were dealing with weight control programs for sedentary people or those with low levels of physical activity, or for athletes who do not compete in endurance sports.
Generally speaking, I can identify 15 basic tips to follow for an endurance athlete who trains once a day, has no restrictions on the types of food they can eat, and is not following a specific meal plan:
- Follow a varied diet based on fresh products;
- Start the day by eating fresh fruit, preferably fruits rich in water and vitamin C, such as oranges or kiwi;
- Include a carbohydrate in every meal, which is essential for providing energy for exercise, whether it is pasta, rice, or potatoes. The quantities will vary depending on training hours and individual needs;
- Choose grilled meats for lunch to accompany salads, fresh vegetables, and carbohydrates. Try to choose low-fat options, such as chicken breast, turkey breast, lean pork steak, or lean beef. 150g is generally enough;
- Choose grilled or boiled fish for dinner to accompany salads, fresh vegetables, and carbohydrates. Fish is generally easier to digest before going to sleep;
- Eat fresh fruit at every meal, trying to vary it and taking advantage of the seasonal nature of most fruits;
- Include fresh vegetable soup at least at lunch or dinner;
- Eat 3 meals a day (breakfast, lunch, and dinner), supplemented by a mid-morning and mid-afternoon snack;
- Eat fresh fruit between meals. Bananas are excellent for providing the necessary energy;
- Stay hydrated throughout the day, mainly with water, and use sugary soft drinks, carbonated drinks, or alcoholic beverages sparingly;
- Include some dairy products in your meals, such as milk and yogurt, trying to avoid those that are too high in fat, such as some cheeses;
- Include cereal-based foods throughout the day, either at breakfast in the form of typical ready-made cereals or with bread at meals that are lower in other carbohydrates;
- Season food preferably with extra virgin olive oil, avoiding sauces and condiments;
- Close to competitions, do not change your eating habits, avoiding new or unusual foods, and maintaining your meal routine as much as possible;
- Do not set barriers regarding certain types of food, such as sweets, fried foods, or any other type of food. Even foods considered "healthy" are harmful if consumed in quantities above individual needs, and foods considered "unhealthy" or "less healthy" are not a problem at all if consumed occasionally and in small quantities!
To give you a concrete example of a menu, check out the 3 meals below that we consider typical for triathletes during pre-competition concentration:
07:30 – Breakfast
- Fresh fruit: Kiwi, Orange, Apple
- 4 types of cereal: Traditional "corn flakes", whole-grain cereals, chocolate-flavored cereals, and nut muesli;
- Skimmed and semi-skimmed milk; various teas and coffee;
- Natural yogurt and fruit yogurt (with pieces);
- Mineral water, orange juice, and apple juice (100%);
- Various bread: White sliced bread, whole-grain bread, multi-grain bread, nut bread, whole-grain toast; milk bread;
- Honey, strawberry jam, apricot/peach jam, raspberry jam;
- Various teas and coffee;
- Apple compote;
12:30 – Lunch
- Salad Buffet:
- Tomato, carrot, lettuce, cucumber, sweet corn; sliced fresh mushrooms – All unseasoned. Olive oil, salt, pepper, balsamic vinegar, and ketchup served separately;
- Hot Food Buffet:
- 2 servings of pasta cooked in water and salt + white rice cooked in water and salt;
- Meat: Grilled chicken breasts seasoned with salt;
- Cooked or Steamed Vegetables: Carrots and green beans
- Natural tomato sauce, fat-free, served separately
- Fruit Buffet:
- Orange, strawberries, melon, watermelon;
- Desserts:
- Natural yogurt, fruit yogurt (with pieces)
- Various flavored jellies
- Drinks:
- Mineral water
- Apple juice
- Bread: White bread, cereal bread, and whole-grain bread;
- Coffee or tea for some people;
19:30 – Dinner
- Salad Buffet:
- Tomato, carrot, lettuce, beetroot, sweet corn, sliced fresh mushrooms – All unseasoned. Olive oil, salt, pepper, balsamic vinegar, and ketchup served separately;
- Fresh vegetable soup
- Hot Food Buffet:
- 1 serving of pasta cooked in water and salt + whole-grain rice cooked in water and salt;
- Fish: Grilled salmon fillet
- Cooked or Steamed Vegetables: Broccoli and steamed or boiled potatoes
- Fat-free tomato sauce, served separately
- Fruit Buffet:
- Banana, pear, pineapple, apple;
- Desserts:
- Natural yogurt, fruit yogurt (with pieces)
- Honey cake with walnuts;
- Drinks:
- Mineral water
- Apple juice
- Bread: White bread, cereal bread, and whole-grain bread;
- Coffee or tea for some people;
Bruno Pais, João Silva, and João Pereira are 3 of the triathletes who regularly compete for the National Triathlon Team. Let's find out some of their "secrets":
Bruno Pais, 27 years old, 179cm – 66kg
Sport Lisboa e Benfica
Professional triathlete
Favorite dish: Charcoal-grilled cod with smashed potatoes
Least favorite dish: Rojões
What I never eat: Mayonnaise
Number of meals per day: 4-5
What I consume during a competition: 1500ml of "High5" (carbohydrate drink) + 2 energy gels and water during the final race, depending on the ambient temperature
How long before the competition I usually have my last meal: Finish 3h00 before
João Silva, 20 years old, 170cm – 61kg
Clube Olímpico de Oeiras
First-year student at the Faculty of Medicine of Lisbon
Favorite dish: Grilled octopus with corn bread crumbs drizzled with hot olive oil and garlic
Least favorite dish:
What I never eat: Dishes seasoned with curry
Number of meals per day: 4
What I consume during a competition: 500ml of water + 500ml of carbohydrate drink and 1 gel during the cycling leg
How long before the competition I usually have my last meal: Finish eating 2h30 before the start if the last meal is breakfast, and 3h00 before the start if it is lunch.
João Pereira, 22 years old, 184cm – 71kg
Alhandra Sporting Clube
Completing a course in manual massage
Favorite dish: Boiled lobster
Least favorite dish: Broad beans
What I never eat: Although there are a few things I like less, I usually eat a little bit of everything
Number of meals per day: 4-5
What I consume during a competition: 750ml of water + 750 ml of "Carb Boom" (carbohydrate drink) + 2-3 "Carb Boom Gel" gels
How long before the competition I usually have my last meal: Finish eating 3h00 before the starting gun
Nutrition is part of everyone's daily life and, in addition to being a necessity, should be a pleasure. Gastronomy is part of the culture of every country and region. Whenever you have the opportunity, try different flavors and dishes. If you follow some of the tips above, you will see that it is possible to eat a little bit of everything and still maintain a proper diet.
