6 Basic Eating Habits for Triathletes

I spend a lot of time hammering home to purplepatch athletes, pro and amateur alike, that they need to get the basics right. Of course we discuss and work on the finer details of our sport, such as technique, race fueling, and strategy. But many of the incremental gains in triathlon are built on successful basic habits. Dialing in your most basic habits is essential to making progress.

One of those basics is a solid platform of health supported by sound eating habits. A quick note before we dive in: the focus here is on general, daily eating, not the calories consumed in and around exercise. I like to separate fueling in training from daily nutrition.

Get The Basics Right Before The Details

So how should we eat? This is an area I believe is made entirely too complicated, with so many experts (and faux experts) promoting all sorts of miracle cures and diets that claim to trim fat, boost energy, and deliver some magic elixir for a better life. As a rule of thumb, don't believe the bunk, and don't make it overly complicated. As endurance athletes, six habits carry most of the weight.

1. Eat plenty. For the overwhelming majority of us, our training hours demand a solid amount of daily calories to support that training and allow for recovery and adaptation. You need to be an eating machine.

2. Avoid sugar. Arguably the worst component of the Western diet is the huge increase in sugar intake over the last generation. The way to restrict it is to avoid packaged and processed foods and to cut straight sugary beverages, candy, and the like.

3. Eat your protein and fats. A quality diet includes a quality protein source and quality fat with every single meal. Think healthy oils (avoid vegetable and other heavily processed oils), avocados, nuts, and seeds, alongside meat, fish, and other lean proteins.

4. Make your carbohydrates nutritious. Go easy on bread, pasta, and starchy carbohydrates, and replace them with carbohydrates that carry high nutrient value: quinoa, amaranth, vegetables, fruits, and more. Swapping pasta for a large quantity of fruits and veggies is a great place to start.

5. Moderation. Don't be a slave to your plan. Occasionally enjoy pizza, pasta, wine, or whatever your favorite dish may be. Just try not to overdo it or make it a regular occurrence.

6. Breakfast. Breakfast is the foundation of successful daily eating. Make it a habit to always eat a healthy breakfast, and make it your largest meal of the day. A favorite tip: if you like oatmeal, which is a great choice, add blackstrap molasses as your sweetener. It is a great source of iron, calcium, and magnesium, and while it is an acquired taste, if it was good enough for my ancestors (well, my Dad), then it must be great for me, surely.

For a look at how the pros handle the most important meal, see Race-Day Breakfasts of the Pros .

If You Want More Structure

Follow these habits and eat plenty to support your lifestyle, and you will have a solid chance of success. Conceptually, this is simple, but I know some of you prefer real structure and a framework to help you make decisions. Among the better options I am aware of are The Whole30, the QT2 Systems Core Diet, The Feed Zone, Paleo (though I would adapt plenty within it), and All Day Energy. Don't fall for the promotions in these books, but do draw from them for structure and recipe ideas.

When in doubt, seek out professional help from your coach or a sports nutritionist to build the best plan for you.