be at risk of nutritional deficiencies as well as poor physical performance.General healthy-eating guidelines as well as specialist requirements for athletes apply to meat-eaters and vegetarians. You daily aim should be to base your meals and snacks

brain, a proper nutrition plan may take a back seat.But proper nutrition is central to your training and to race success. By fuelling correctly and ensuring you're hydrated before, during and after training, you will perform and feel better and still

1. Always carry appropriate recovery snacks and drinks with you. Being prepared is an essential part of your training.2. Start eating and drinking immediately after exercise if you are training again within eight hours.3. Take 1-1.2g of carbohydrate per kilogramme of body weight ...

If transition is triathlon's fourth discipline, nutrition should be the fifth. Making fuelling mistakes could mean your race ends in disaster. And the longer the event, the more critical your food and drink strategy becomes. But it's not easy

At this moment, the chances are you have a dietary deficiency that's harming your health, hindering your recovery and holding you back in training. Even if you pop a multivitamin and get the recommended daily amount of vitamins and minerals, you're unlikely to be consuming enough...

. "Training rides are prime opportunities to practise race-time eating and drinking strategies," says Eberle. Once you discover a winning formula, you'll approach your next triathlon with a foolproof plan.Change it: Test new foods on shorter rides before

If broccoli and spinach are the rock stars of the vegetable world, then celery and lettuce are the stage-hands, working hard out of the limelight. For years we've dismissed these pale staples as nutritionally barren, focusing our attention

the simplest actions, such as standing up, and challenging activities, such as, well, triathlons. But it also needs nutrients to keep it in the best shape possible. So you need to be eating good food, not any food. The right amounts of vitamins and minerals

With three disciplines to consider, it's easy to make mistakes when you're eating and drinking during training and racing. That's the bad news. The good news is that it's easy to avoid triathlon's common nutritional pitfalls if you plan ahead

One of the long-enduring and rarely questioned traditions associated with triathlon events of all kinds is the substantial pasta dinner the evening before race day. After all, who doesn't believe in the hearty, turbo-fuelling advantages of eating a