In this post, we’ll provide a comprehensive plan for what to eat the day before, at night, and for breakfast before a triathlon. As Your Multisport Buddy is an advocate of triathlon for beginners, we’ll break down the key aspects of pre-triathlon nutrition to guide the first-timers out there.

Racing the first of your many sprint triathlon distances is an exhilarating and challenging journey that requires physical preparation, mental focus, and, of course, the right nutrition. The food you consume leading up to the event plays a crucial role in ensuring your energy levels are optimized, and your performance is at its peak. They say that nutrition is the fourth leg of a triathlon, so it’s something you can neglect. Without proper nutrition, you cannot achieve your peak performance even if you have the best training plan available like our 8-week sprint triathlon training plan.

What to eat the day before a triathlon?

In the two to three days before your sprint triathlon, aim to make about 70-75% of your total caloric intake come from carbohydrates. This will help your muscles store glycogen, which provides the energy needed for the swim, bike, and run segments.

Carbo loading before a triathlon

Carbohydrate loading, also known as carbo-loading, is a strategy used by endurance athletes to maximize glycogen stores in muscles. Glycogen is the primary source of energy during sustained physical activities like a triathlon. While it’s essential to load up on carbs, it’s equally important to strike a balance and avoid overeating, which can lead to discomfort and sluggishness on race day.

Carbo loading doesn’t mean devouring endless plates of pasta. Instead, focus on consuming nutrient-rich complex carbohydrates such as whole grains, fruits, and vegetables. Also, opt for lean protein sources such as poultry, fish, eggs, and tofu to aid in muscle recovery and growth. Don’t forget healthy fats from sources like avocados, nuts, and olive oil to support overall energy levels.

Here are some sample meals to grab on days leading up to your first sprint triathlon:

1. Grilled chicken breast with quinoa and roasted vegetables

2. Whole-grain pasta with marinara sauce, lean ground turkey, and a side salad

3. Brown rice with stir-fried tofu and a variety of colorful veggies

Hydration leading up to the race

Hydration isn’t just about the morning of the race—it’s an ongoing process. In the days leading up to your triathlon, focus on consistently drinking fluids throughout the day. Water is your best friend, but you can also include beverages like herbal tea and diluted fruit juices for variety. Monitor the color of your urine; if it’s pale yellow, you’re on the right track. Dark yellow or amber urine might indicate dehydration, so increase your fluid intake if you notice this.

What to eat the night before a triathlon?

The night before your sprint triathlon is a critical time for refueling and preparing your body for the race ahead. Choose easily digestible, carb-rich foods that won’t cause discomfort during sleep. Here are your three dinner options with a list of ingredients and preparation instructions if you prefer home-cooked food or love preparing meals for yourself.

Dinner Option 1: Rice and Veggie Stir-Fry

Ingredients:

1 cup cooked brown rice

4 ounces cooked chicken breast, thinly sliced

Assorted vegetables (bell peppers, broccoli, carrots), chopped

Low-sodium soy sauce

Olive oil

Minced garlic and ginger

Instructions:

1. Heat olive oil in a pan and sauté garlic and ginger.
2. Add sliced chicken and cook until no longer pink.
3. Add chopped vegetables and stir-fry until tender.
4. Add cooked brown rice and a splash of low-sodium soy sauce. Mix well.
5. Serve in a bowl, and enjoy your nourishing stir-fry.

Dinner Option 2: Grilled Salmon with Sweet Potato and Asparagus

Ingredients:

4-6 ounces grilled salmon fillet

1 medium sweet potato, baked

Asparagus spears, grilled or roasted

Olive oil

Fresh lemon juice

Fresh herbs (thyme, rosemary)

Instructions:

1. Brush salmon with olive oil, lemon juice, and herbs. Grill until cooked through.
2. Serve grilled salmon with baked sweet potato and roasted asparagus.
3. Drizzle with a little more olive oil and a squeeze of lemon juice.

Dinner Option 3: Quinoa and Black Bean Bowl

Ingredients:

1 cup cooked quinoa

1 cup black beans, drained and rinsed

Sliced avocado

Salsa or pico de gallo

Chopped cilantro

Lime wedges

Instructions:

1. Mix cooked quinoa and black beans in a bowl.
2. Top with sliced avocado, salsa, chopped cilantro, and a squeeze of lime.
3. Enjoy a nutrient-rich and satisfying bowl.

What to eat for breakfast before a triathlon?

Your pre-race breakfast should provide a good balance of carbohydrates, protein, and a small amount of healthy fats. Aim to eat about 2-3 hours before the race to give your body time to digest the food. If you’ve been asking what to eat for breakfast before a triathlon, look no further! Here are your three pre-race breakfast options:

Breakfast Option 1: Oatmeal Power Bowl

Ingredients:

1/2 cup rolled oats

1 cup almond milk (or milk of choice)

Sliced banana

Berries (blueberries, strawberries)

Chia seeds

Nut butter (almond, peanut, or cashew)

Instructions:

1. Cook oats with almond milk according to package instructions.
2. Top with sliced banana, berries, a sprinkle of chia seeds, and a dollop of nut butter.

Breakfast Option 2: Whole-Wheat Toast with Scrambled Eggs

Ingredients:

2 slices whole-wheat bread, toasted

2-3 scrambled eggs

Spinach leaves

Sliced tomatoes

Salt and pepper

Instructions:

1. Prepare scrambled eggs with spinach, salt, and pepper.
2. Serve scrambled eggs on toasted whole-wheat bread.
3. Add sliced tomatoes on top for a fresh burst of flavor.

Breakfast Option 3: Greek Yogurt Parfait

Ingredients:

1 cup Greek yogurt

Honey or maple syrup

Granola

Mixed nuts (almonds, walnuts)

Sliced peaches or other fresh fruit

Instructions:

1. Layer Greek yogurt, a drizzle of honey or maple syrup, granola, and mixed nuts in a glass.
2. Top with sliced peaches or your favorite fresh fruit.

Race-day hydration strategy

On race day, continue to prioritize hydration. Begin your morning by drinking a glass of water as soon as you wake up. Throughout the hours leading up to the race, aim to consume about 16-20 ounces (500-600 ml) of water. Remember that your pre-race meals will also contribute to your hydration, especially if they include watery fruits and vegetables.

Addressing Important Pre-Race Nutrition Questions

What should you not eat before a triathlon?

1. High-fat and greasy foods: These can lead to discomfort and digestive issues during the race.
2. Spicy foods: Spices may upset your stomach and cause discomfort.
3. New or unfamiliar foods: Stick to what your body is used to avoid unexpected reactions.
4. Excessive fiber: While fiber is important, too much before the race might lead to digestive troubles.
5. Caffeine overload: While a moderate amount of caffeine can provide an energy boost, too much can lead to jitters, increased heart rate, and even digestive distress. If you’re planning to consume caffeine on race day, do so in moderation and consider the timing of its consumption.

How many hours before a triathlon should you eat?

Aim to finish your pre-race meal about 2-3 hours before the start. This gives your body enough time to digest and absorb nutrients while minimizing the risk of discomfort.

What to eat and drink during the bike and run leg?

During the race, consume easily digestible carbs in the form of energy gels, chews, or sports drinks. Hydration is crucial, so sip water or an electrolyte-rich beverage at regular intervals. On the bike and run legs of the triathlon, maintain a hydration plan that works for you. Many events have aid stations offering water and electrolyte drinks. Practice grabbing and drinking from a water bottle while cycling to become comfortable with the motion.

Final Thoughts from Your Multisport Buddy 

As a first-time triathlete gearing up for the challenge of sprint triathlon distances, your pre-race nutrition can significantly impact your performance and overall experience. By following the guidelines outlined in this article, you’ll be better equipped to fuel your body effectively, optimize your energy levels, and conquer the challenges of the race. Remember, proper nutrition is just one piece of the puzzle—combine it with your training and mental preparation to cross that finish line with pride and satisfaction. Good luck!

Related Articles: Beginner’s 8-Week Sprint Triathlon Training Plan, From Couch to Sprint Triathlon in 12 Weeks