Triathletes Lack Nutrient Knowledge
How much protein and carbohydrates do you need to recover from triathlon competition? Don’t feel bad if you aren’t sure, because according to a study published in the International Journal of Sport Nutrition and Exercise Metabolism, over 40% of competitors don’t know either.
Researchers surveyed 101 male and 81 female participants in Triathlon Australia. About 43% responded “I don’t know” when asked to identify recommended post-exercise nutrition intake. An analysis of what they actually consumed showed an average of 26 grams less than the recommended protein among younger athletes and a deficit of around 19 grams for maters competitors. The result could have a negative impact on recovery.
A general recommendation for post-race or training carbohydrate intake is 2.2 to 2.6 grams per pound of body weight. To optimize muscle recovery, athletes can benefit from consuming 0.8 to 1.2 grams of protein per pound of body weight per day.