Triathlon Training:

While training it is important to have a diet that is made up of a balance of foods. The nutritional breakdown should be: 55-65 percent carbohydrates, 10-20 percent protein and 20-30 percent fat. Prior to training you want to eat an easily digestible meal about 1 to 2 hours ahead of time. If you are working out for longer periods of time, over an hour, you might need an intermittent snack to keep you going. If so this should be no more than 15 grams of carbohydrate, such as a banana or a bar. After a workout you should have a balanced meal within 30 minutes for optimal recovery for the workout. A perfect recovery meal might be chocolate milk or peanut butter on whole grain braid. In terms of fluids you should take in 16 to 20 ounces of fluid two hours prior to exercising.  Fluid intake should be about 8 ounces for every 20 minutes throughout your work out.  After working out it is critical to replenish your fluid intake.