importance of nutrition for triathletes

1. Importance of Nutrition for Triathletes: Triathletes nutritional requirements for their training purposes. A balanced diet is an important part of any triathlete, getting proper nutrition from a diet is like adding fuel to the body for performances. have different training or According to the Dietary Guidelines for America, 2020 – 2025, the optimal macronutrient ratios for adults are Carbohydrates: 45 – 65% of Calories, Protein: 10 – 35% of calories, Fat: 20 – 35 % of calories. The Diet of the triathlete should contain carbohydrates, proteins, and fats. According to a 2018 review Trusted Source by the International Society of Sports Nutrition (ISSN), typical macronutrient ratios for athletes are as follows: Carbohydrates: For Moderate training (2 – 3 hours per day): The ISSN suggest consuming 5 to 8 grams per kilogram of body weight. For Intense training (3 – 6 hours per day): The ISSN suggest consuming 8 to 10 grams per kilogram of body weight. Healthy carbohydrates options are whole grains, such as brown rice, quinoa, and oats. Protein: For Moderate training (2 – 3 hours per day): The ISSN suggest consuming 1.2 to 2 grams per kilogram of body weight. For Intense training (3 – 6 hours per day): The ISSN suggest consuming 1.7 to 2.2 grams per kilogram of body weight. Healthy proteins options are seafood, eggs, nuts, seeds, tofu, lean meat, and lentils. Fat: Generally, athletes consume less amount of fats, but fats are essential for training because it helps the body to recover from training because it has anti-inflammatory benefits. The ISSN says they can consume up to 50% of their daily calories to fulfil training needs. Triathletes should consume essential vitamins and minerals. They should also keep themselves hydrated all the time by taking enough liquid food.