Triathlon is a multi-sport discipline consisting of three components: swimming, cycling, and running. Each of these disciplines places specific demands on sports nutrition, enabling athletes to optimize their performance and successfully complete the long competitions.

1. High energy demand

2. Carbohydrates as the main source of energy

3. Sufficient protein intake

4. Fats for sustained energy

5. Fluid intake and electrolytes

6. Timing of food intake

7. Choosing sports nutrition during the competition

Individual adjustments

Swimming places specific demands on sports nutrition, which must be tailored to the needs of the athletes. Here are some of the most important aspects to consider when it comes to the nutrition of swimmers:

1. High energy demand

2. Sufficient carbohydrate intake

3. Protein intake

3. Fats for sustained energy

4. Fluid intake

5. Timing of food intake

6. Individual needs

Cycling, whether in competition or training, places specific demands on sports nutrition, which are crucial for the performance and recovery of athletes. The following aspects are particularly important to meet the energy requirements and physical challenges this sport entails:

1. Carbohydrate requirement

2. Fluid requirements

3. Protein for muscle repair and growth

4. Timing of food intake

5. Micronutrients

6. Food intake during the competition/exercise

Running, due to its high intensity and endurance requirements, places some special demands on sports nutrition. Here are some important nutritional aspects for runners:

1. Carbohydrate requirement

2. Fluid requirements and electrolytes

3. Proteins for recovery

4. Considerations Regarding Micronutrients

5. Strategies for Eating

Here are the key aspects of sports nutrition for track and field athletes in brief bullet points:

1. A balanced diet with plenty of fruits, vegetables, whole grains, meat and fish

2. Carbohydrates are an important source of energy, especially before and after training (e.g. pasta, rice, potatoes)

3. Daily carbohydrate requirement for sprinters: approx. 5-7 g/kg body weight

4. Protein (1.6 g/kg body weight) supports muscle growth and regeneration (e.g. white meat, fish, eggs)

5. Fats (20-25% of energy intake), preferably unsaturated fats from nuts, fish and vegetable oils

6. Adequate fluid intake and electrolytes (sodium, potassium, magnesium) to prevent dehydration.

7. Meals should be adjusted to training and competition times.

8. Avoid foods that cause gastrointestinal problems on the day of the competition.

9. Use nutritional supplements only when specifically needed.

These points optimally take into account training requirements and regeneration.

Team sports, due to their intermittent high intensity and varied competition schedules, place special demands on sports nutrition. The following are some important nutritional aspects for team athletes:

1. Carbohydrate requirement

2. Fluid requirements

3. Proteins for regeneration

4. Timing of food intake

5. Adjustment to the competition schedule