The key factor in triathlon training is nutrition. Eating a balanced diet can be complex sometimes but it doesn’t have to be. If you’re already eating well, that’s a plus factor. If you’re starting from scratch, no need to feel intimidated. It only takes a few adjustments to your eating habit which follow some simple guidelines.
To undergo training for the three main triathlon disciplines namely swimming, cycling and running, you need to have a diet plan. What do you want to achieve? Obviously, you want to attain your ideal weight, gain muscle, boost energy, manage stress and strengthen your cardiovascular system. So, design your meal plan based on your objectives and training regime.
Why Proper Diet Is Important To Athletes
A diet plan for triathlon training should be designed to build stamina and endurance. What foods should you eat? You want to have a low fat, rich in carbohydrates, proteins, vitamins and minerals diet regime.
Whole and organic foods are the best choices while staying away from processed and refined food products. Choose foods packed with vitamins such as vitamin C, vitamin A, vitamin D, vitamin E, vitamin B complex and minerals such as iron, sodium, calcium, potassium, magnesium, zinc, and phosphorus.
Your protein requirements can be supplied by lean meat such as chicken and turkey breast without skin, lean beef, lean veal, lean pork or lean lamb. You can also opt for fish and shellfish such as tuna, salmon, mussels, clams, halibut, tilapia, scallops, shrimp, Pollock and cod.
Proteins are the building blocks of bones, muscles, cartilage, skin, blood and are very important for the functions and structures of different organs and tissues of the body.
Main carbohydrate sources may come from barley, brown rice, buckwheat, millet, oats, corn or quinoa. Buy whole-wheat or 100% whole grain labeled pasta, pitas, tortilla and crackers.
Oatmeal can be a staple for breakfast but you can make a variety by trying dry cereals. Carbohydrates give fuel to the body and increase glycogen contents of the muscles to boost energy and vitality.
Vitamins and minerals can be taken from fruits, vegetables, nuts, seeds and dairy products. Berries, banana, avocado, leafy greens, carrots, red pepper, tomatoes, mushrooms, broccoli just to name a few are packed with nutrients to help repair cellular damage especially during training.
These essential nutrients also break down food into energy, bolster immune system, keep bone and tissues healthy, and play very important roles in the general metabolism of the body.
With all this in mind, it’s time to show you a meal plan that will set you up for success.
7 DAY MEAL PLAN
DAY 1
Breakfast: Whole-wheat pita with egg, lettuce, tomato (ELT) and salsa
- A cup of coffee/tea
- 1 pita bread
- 1 egg
Heat virgin olive oil in a small, non-stick pan over medium heat. Crack the egg directly into the pan and season with salt and pepper. Cook for about two minutes, and then use a spatula to flip the egg, careful not to break the yolk.
- Tomato, sliced
- Lettuce
- Salsa
– Toss to combine the following ingredients: ½ cup black beans, ½ cup corn kernels, 1/3
– Cup diced red bell pepper, 1/3 cup diced green bell pepper, 1/3 cup diced red onion, 2 tsps. salsa seasoning. Refrigerate for several hours to overnight.
- A glass of smoothie
Snacks
- A glass of low fat milk
- Crackers
Lunch: Brown rice topped with oven roasted salmon and sautéed kale
- Oven roasted salmon
- Preheat oven at 500°F. Pat dry 2 lbs skinless salmon fillet about 1 ½ inches thick with paper towels and cut in half. Rub evenly with 2 tsps of olive oil, season with salt and pepper. Lower oven temperature to 275°F and bake for 10-15 minutes or until registers an internal temperature of 125°F. Remove from oven and transfer one fillet to rice bowl. Set aside the other fillet for dinner.
- 1 cup brown rice
- Rinse and drain 2 cups of brown rice. Put it in the rice cooker. Instead of filling the cooker with water to the “2 cups” mark, fill it to the “3 cups” mark in your rice cooker.. Add ½ tsp sea salt. Turn cooker on. Note: Cool off remaining rice, place inside the refrigerator to make fried rice the next day for breakfast.
- 1 cup sautéed kale
Snacks
- A glass of fruit juice
- Almonds
Dinner: Salmon sandwich and a glass of fruit juice
- Whole wheat bread
- Oven roasted salmon, leftover from lunch
- Tomato, sliced
- Lettuce
- Cucumber
- Tartar Sauce
- A glass of fruit juice
Tips
- Salsa can be prepared the night before.
- Use strawberry or blueberry, banana and Greek yogurt for your smoothie.
- Supplements can be taken such as vit D, vit C, B complex, multivitamins and others food supplements such as creatine, guarana and ginseng to improve stamina.
DAY 2
Breakfast: Bacon and vegetables rice porridge
- A cup of coffee/tea and toast
- Bacon and Vegetables Rice Porridge
Place 1 ½ – 2 cups of the leftover rice in a pot, add 3 – 4 cups chicken stock and bring to boil. Simmer for 15 – 20 minutes until puffed up and soft. While waiting for the porridge, cut 4 strips lean bacon into small pieces and fry over medium heat on a non-stick skillet until crispy, set aside. (Wipe the skillet and sauté the beef, set aside for lunch and dinner). Prepare 1 cup sliced celery stalks, 2 cups broccoli florets, and ½ cup diced carrots. When the rice is ready, add the vegetables and cook for about 2 minutes. Crack 1 egg, don’t break. Season with salt and pepper. Cook for another 2 minutes and remove from heat when the vegetables are crisp tender. Transfer half of the porridge and the egg in a bowl and add pieces of bacon.
- Orange or Grapefruit Juice
Snacks: The same as day 1.
Lunch: Steak and vegetables rice porridge
- Steak and Vegetables Rice Porridge
Cut 1 lb sirloin steak into thin pieces. Sprinkle with salt and pepper to taste. Place 1 tbsp of canola or avocado oil over high heat and add beef, break up any clumps. Season with sea salt and pepper. Stir for 2 – 3 minutes until brown. Transfer to a bowl and set aside. Place half into the warmed up rice porridge and serve.
- Smoothie
Snacks: The same as day 1.
Dinner: Steak and cheese sandwich
- Whole grain bread
- Sirloin steak
- Green pepper, sliced
- Red onion, sliced
- Pepper-jack cheese
- Chamomile tea
Tips
- To save on preparation time, after you cook the bacon, you can stir-fry the beef. It only takes a few minutes, then set aside in the refrigerator and just microwave later for your lunch and dinner.
- Microwave the left-over rice porridge before adding the beef.
DAY 3
Breakfast: Oven-roasted chicken wraps
- A cup of coffee/tea and toast
- Oven-roasted chicken
Preheat convection oven to 400°F. Rub 3 pieces chicken breasts with olive oil and sprinkle both sides with sea salt and seasoning. For variety, season each chicken breast with different seasoning such as teriyaki, barbecue and honey. Place chicken in a broiler pan. Bake for 10 minutes. Remove from the oven and let cool.
- 2 chicken wraps
Prepare the following for the wrap: oven-roasted chicken, sliced in half; lettuce, spinach; tomatoes, sliced; cucumber, sliced; green pepper, sliced; red onion, sliced; your favorite dressing
- Smoothie
Snacks: The same as day 1.
Lunch: Creamy chicken and mushroom pasta
- Whole grain penne pasta
Place 4 cups of water in a saucepan and bring to a boil over high heat. Add ½ tsp cooking oil, add pasta and bring to a boil. When the water is already boiling, turn-off the heat and let it stand for 10 minutes. Don’t open the cover. When pasta is al dente, cool under running water. Divide into half, set aside the other half for your breakfast the next day.
- Chicken and mushroom pasta
While waiting for the pasta, slice the chicken breast and Portobello mushrooms, chop a small white onion, and mince 2 cloves of garlic. In a saucepan, add 1 tbsp olive oil over medium heat. Add garlic and onion and stir-fry until translucent. Add mushrooms and cook until tender. Add 60 – 80 ml half and half and season with salt and pepper. Add the chicken and 1 tbsp minced fresh basil leaves. Remove from heat and top into your pasta. Sprinkle shredded parmesan cheese.
- Orange or grapefruit juice
Snacks: The same as day 1.
Dinner: Oven-roasted chicken sandwich
- Whole grain bread
- Oven-roasted chicken
- Lettuce
- Tomatoes, sliced
- Cucumber, sliced
- Green pepper, sliced
- Red onion, sliced
- Dressing (ranch)
- Chamomile tea
Tips
- Oven-roasted chicken breast can be bought from the supermarket if you don’t want to prepare it yourself.
- Set aside in the refrigerator half of the penne pasta for your breakfast the next day.
DAY 4
Breakfast: Shrimp pesto
- A cup of coffee/tea and toast
- Shrimp pesto
Combine the following in a food processor: ½ cup basil leaves, 1 garlic clove, ¼ cup walnuts, ¼ cup cheese. Transfer to a small bowl and add 2 – 3 tbsps olive oil.. Cook ½ cup shrimp in the microwave for 2 – 3 minutes (Note: Use without shell frozen shrimp from the pack, set aside remaining amount for the pizza). Heat up pasta (leftover from yesterday), transfer to a bowl, add pesto sauce and shrimp, sprinkle with sea salt to taste, toss to combine and serve.
- Smoothie
Snacks: the same as day 1.
Lunch: Seafood pizza
- Seafoods pizza
Thaw ready-to-bake pizza dough, spread olive oil evenly on the dough, then spread pizza sauce. Spread on the surface the following: shrimp, mussels (use without shell frozen mussels, thaw first), tuna (use tuna flakes in oil), olives, cherry tomatoes, minced parsley and minced garlic. Cover with grated parmesan cheese. Place in the oven and bake according to the directions on the pizza crust package. Remove from the oven and serve.
- Orange or grapefruit juice
Snack: The same as day 1.
Dinner: Tuna sandwich
- Whole grain bread
- Tuna flakes, put a bit of the oil
- Tomato, sliced
- Green bell pepper, sliced
- Red onions, sliced
- Cucumber, sliced
- Lettuce
- Chamomile tea
DAY 5
Breakfast: Oatmeal
- A cup of coffee/tea
- Oatmeal
Stovetop: Bring 1 cup low fat milk and a pinch of salt (if desired) to a boil in a small saucepan. Stir in 1/2 cup oats and reduce heat to medium; cook, stirring occasionally, for 5 minutes. Add 1 tsp cinnamon powder, ½ cup walnuts and ½ cup raisins. Remove from the heat, cover and let stand for 2 to 3 minutes.
- Smoothie
Snacks: The same as day 1
Lunch: Stir-fried beef with green beans and shiitake mushrooms
- Stir-fry beef with green beans and shiitake mushrooms
Stir-fry 1 lb sirloin steak the same as Day 3, set aside. Place 1 tbsp of canola or avocado oil to a non-stick skillet over medium high heat, add 1 clove minced garlic and 1 tsp grated ginger, cook for 15 to 20 seconds or until fragrant. Add 1 cup shiitake mushrooms and cook until beginning to brown for about 2 minutes. Add 1 cup green beans, cut into 2 inches and continue to cook for 3 to 4 minutes or until crisp tender. Add 2 tbsps honey and 4 tbsps red wine. Add ¼ cup water if it turns dry. Add 1 scallion cut into 1 ½ inch and 1 red bell pepper, thinly sliced. Return ½ of the amount of beef and any accumulated juices, toss to combine for about 30 seconds and serve over brown rice.
- 1 cup brown rice (follow the same procedure on Day 1, set aside left-over in the refrigerator)
Snacks: The same as day 1.
Dinner: Beef pitas with yogurt sauce
- Beef pitas with yogurt sauce
To make the sauce, combine in a bowl ½ cup Greek yogurt; 2 tbsps fresh parsley, minced; and 1 garlic clove, minced. Toss with ½ tsp oregano, ½ tsp rosemary, a pinch of sea salt and pepper. Slice red bell pepper and red onions. Serve them on pitas with the beef (left-over from lunch).
- Chamomile tea
DAY 6
Breakfast: Tuna wraps
- A cup of coffee/tea and toast
- Tuna wraps
Drain 1 can tuna flakes in oil. Place on the wrap, add lettuce, tomato, cucumber, green bell pepper, red onions and light mayo.
- Smoothie
Snacks: The same as day 1.
Lunch: Brown rice with pork chili topping
- Ground pork chili
In a non-stick skillet, brown 1 lb pork and 2 diced white onions, over medium heat for 2 – 3 minutes. Transfer half of the pork into a Dutch oven. Continue cooking the remaining pork until done, season with sea salt and pepper and set aside for dinner. To the dutch oven, add 1 small diced red bell pepper and ½ cup diced celery; cook for 5 minutes. Add garlic 2 cloves garlic, minced and cook 1 minute longer. Add remaining ingredients: 1 cup finely chopped tomatoes; 1 cup kidney beans, washed and drained; ¾ cup tomato paste; ½ cup water; 1 tsp brown sugar or honey; 1 tsp dried oregano; ½ tsp chili powder; ¼ tsp cayenne pepper if desired. Bring to a boil, reduce heat, cover and simmer for 30 – 45 minutes then season with sea salt. Heat up leftover rice and top with pork chili. (Freeze left-over for dinner the next day)
- Orange or grapefruit juice
Snacks: The same as day 1.
Dinner: Pork nachos
- Whole grain tortillas – red quinoa and chia tortilla chips
- Ground pork
- Black olives
- Spring onions, diced
- Jalapeno peppers if desired
- Shredded lettuce
- Cherry tomatoes cut in half
- Guacamole
- Salsa
- Chamomile tea
DAY 7
Breakfast: Butternut squash soup
- A cup of coffee/tea and toast
- Whole grain bread
- Summer squash soup with shrimp
Puree butternut squash or you can use in the can to save on time. Place 2 cups in a saucepan over medium heat, add 1 can coconut milk and bring to boil. Add 1 cup shrimp, cook until pink and add 1 cup parsley, season with sea salt and cayenne pepper flakes if desired. Serve with whole grain bread.
- Orange or grapefruit juice
Snacks: The same as day 1.
Lunch: Barbecue ribs, sautéed kale and whole grain bread
- Barbeque ribs
Preheat oven at 325°F. Place ribs in a large pot with enough water to cover. Season with garlic powder, black pepper and salt. Bring water to a boil, and cook ribs until tender. Remove ribs from pot, and place them in a 9×13 inch baking dish. Pour barbecue sauce over ribs. Cover dish with aluminum foil, and bake for 1 to 1 1/2 hours, or until internal temperature of pork has reached 160°F.. Remove from oven, serve with sautéed kale and bread.
- Smoothie
Snack: The same as day 1.
Dinner: Pork chili with whole grain bread and chamomile tea
Heat up pork chili from Day 6 lunch left-over and pair it with whole grain bread.
