We all know that nutrition plays a critical role in a triathlete’s performance, recovery and overall health. It also converts food into fuel / production of energy for swim/bike/run and beyond.
Many triathletes focus on balancing macronutrients but forget about smaller and smarter ways of using nutrition as a tool for keeping our immune system strong, reducing free radicals generated by long hours of exercise, even protecting from injury like speeding recovery and regenerating tissue damage.
To make these strategies more practical, I’ve put together a few examples of meals that I have on a regular basis.
While individual requirements and food preferences vary, the daily plan below serves as a general framework that can be tailored to each triathlete's needs.
Here is my typical daily nutrition as a triathlete:
6 am - I usually start my day with hydration. I wake up at 6 am and drink a glass of water with greens. This rehydrates my body, supports healthy digestion and maximises nutrient absorption after overnight fast. I then head to the swimming pool and swim for 40 minutes.
To save some time, I make my breakfast porridge the night before. Here is the recipe for overnight oats with protein and berries
Ingredients: (serves 2) 1 mug rolled oats, 2tbsp pumpkin seeds, 1 grated apple, 2 mugs water or plant-based milk, 1-2 scoops of protein powder, 1 mug of mixed berries (frozen or fresh), 1tsp cinnamon, pinch grated nutmeg, 2tsp honey, 3tbsp yoghurt
Method: the night before: place the oats, seeds, protein, grated apple and water/milk into a bowl, stir and cover. Soak overnight. In the morning: add the berries, spices, honey and yoghurt to the soaked oats and stir well to combine. Serve with a dollop of Skyr yoghurt. It can be eaten cold, at room temperature, or gently warmed through.
Adding protein to oats is essential for muscle growth and repair. Carbs from oats help replenish glycogen used during swimming sessions. This combination supports faster recovery and reduces soreness by providing necessary amino acids and energy for tissue repair. Berries are rich in anti-oxidants that reduce free radicals, and pumpkin seeds are rich in Zinc and help support the immune system.
After breakfast I start my work so I usually have a black coffee to keep me going. Once I’ve done some work, I have a small snack which is usually fruit and nuts and take my supplements. I’m not very good with remembering supplements so I always set an alarm for the same time every day to remember to take them.
I keep topping up my electrolytes throughout the day. It helps to reduce muscle cramps, aiding muscle and nerve function for physical or mental performance.
For lunch I usually have something quick like a banana and spinach omelette. It’s easy to make in a blender, highly nutritious and can be made in advance. It’s fat and protein based and provides vitamins (A, C, K) and minerals like iron, magnesium and calcium. Eggs are a great source of protein which is essential for building and repairing muscle tissue.
Here is how to make it:
Ingredients: 1 banana, 1 handful of fresh spinach, 3 eggs, 1 tablespoon of natural skyr yoghurt, 1 tbsp olive oil, 1 teaspoon of flaxseeds (or replace with walnuts), 2 tablespoons of flour or protein powder, handful of chopped fruit of your choice
Method: Blend flour, eggs, spinach, seeds and banana. Heat olive oil on the frying pan and fry the omelette for 3 minutes on each side and serve with yoghurt and chopped fruit.
Once I finish work I’m off on my bike to pick up my daughter from nursery. I usually add a bit extra mileage to make it a 45-60 minute ride.
I’m a big fan of pasta and I have pasta for dinner a lot of the time. Today, I planned my favourite sardine pasta recipe.
It’s simple and quick to make and part of 3 SMASH fish per week. It is so delicious and adding green leafy vegetables and cruciferous vegetables makes it an ideal well-balanced meal. Spinach and broccoli contain iron, vitamins, calcium magnesium and antioxidants which are needed for energy production, healthy digestion, muscle repair and reduction of inflammation. I cook 4 portions and store it in the fridge for the following day.
Ingredients: ( serves 4) 400g wholemeal pasta, 1 tbsp olive oil, 2 crushed cloves of garlic, 1 finely chopped onion, pinch of chilli flakes, 1 can of chopped tomatoes, 3 cans of sardines in tomato sauce, ½ steamed broccoli divided into florets, 1 handful of pitted olives roughly chopped, 2 tbsp capers, drained, 1 big handful of parsley, chopped and ½ bag of fresh spinach
Method: Cook the pasta in a large pan of boiling water according to instructions on the packet. Meanwhile, make the sauce heating the oil in a medium pan and cook the garlic and onion for 1 min. Add the chilli flakes, tomatoes, sardines, breaking up roughly with a wooden spoon. Heat for 2-3 mins, then stir the olives, broccoli, capers and most of the parsley. Mix well to combine. Drain the pasta, reserving few tbsp of water. Add the pasta water and spinach into the sauce and let it wilt (5 mins). Divide the pasta and sauce between 4 bowls and sprinkle with remaining parsley.
After dinner and before bed I usually have a small snack like dark chocolate & herbal tea. Dark chocolate is rich in magnesium, minerals and antioxidants so it’s the best healthy snack. Herbal tea also helps to relax in the evenings and improves sleep quality.
We offer more personalised guidance via nutritional consultations for athletes who want to optimise their performance, recovery and health.
If you’re interested, feel free to get in touch.
Coach Paulina