A SIMPLE IRONMAN NUTRITION PLAN
NUTRITION
START WITH
THE BASICS
EAT REAL FOOD
A good rule of thumb to follow is this: if it’s going to go bad less than 10 days from when you buy it, it’s probably the right food. Avoid packaged, processed goods.
FLEXIBILITY
FLEXIBILITY
It's not uncommon for diets to be restrictive, in some cases, too restrictive. Allow yourself some flexibility or you might literally go crazy from eating the same thing over and over again.
TRAINING VS RACING
TRAINING VS
RACING
TRAINING VS RACING
There’s a big difference between eating for training vs racing. The former involves 3-6 meals a day, meal prepping & whole foods. The latter involves GU packets, Bonk Breaker bars, electrolyte drink tablets, and other supplements.
THE PLATE
METHOD
THE PLATE METHOD
Determining how much to eat can get quite complicated. Macros, calories, etc. One (almost) surefire way to get it done is to use the plate method & organize each of your meals on the plate in these 3 categories. 1/4 lean protein, 1/4 starch, 1/2 non-starchy veggies.
FOOD TO
AVOID
FOOD TO AVOID
The short list, is processed sugar and alcohol. Both are known to slow the body down, retain excess weight, and generally have the opposite impact on the body that an Ironman® athlete is looking to have.
SUPPLE-MENTS
FOR IRONMAN
PROTEIN POWDER
Regardless of if you choose a protein powder that's whey, fish, egg, beef or vegan, you should pick some up. Protein aids in muscle regenration & recovery, 2 things you'll desparately need when training for Ironman.
ELECTROLYTES
ELECTROLYTES
Typically consumed in liquid form (via tablets, for example), electrolytes are critical to endurance racing. Replenishing all the nutrients you lose (mostly via sweat) to keep you going on race day.
JOURNALING
THE FOOD
JOURNAL
THE FOOD JOURNAL
Journaling what you eat is both helpful to keep yourself accountable, but also to recount what you ate when you felt great, and what you ate when you didn't. This is criticlal in adjusting your nutrition throughout training.