1. What is Triathlon Nutrition Calculation?

The triathlon nutrition calculator estimates daily caloric needs based on body weight and training intensity. Proper nutrition is crucial for endurance athletes to maintain performance and recovery.

2. How Does the Calculator Work?

The calculator uses the following formula:

Where:

• \( body\_weight \) — Athlete's weight in kilograms
• \( factor \) — Multiplier based on training intensity (5-13 kcal/kg)

Explanation: The equation accounts for increased energy demands during different phases of triathlon training.

3. Importance of Proper Nutrition

Details: Adequate caloric intake supports training adaptation, prevents overtraining, and optimizes recovery between swim, bike, and run sessions.

4. Using the Calculator

Tips: Enter your current weight in kg and select your current training phase. For best results, weigh yourself in the morning after bathroom use.

5. Frequently Asked Questions (FAQ)

Q1: Should I eat at the high or low end of the range?
A: Start at the lower end and increase if you're losing weight or feeling fatigued. Race week should be at the higher end.

Q2: How does this differ for different distances?
A: Sprint triathletes may need less than Ironman athletes. Adjust based on weekly training hours.

Q3: What about macronutrient ratios?
A: Typically 50-60% carbs, 20-25% protein, 20-30% fat, but individual needs vary.

Q4: How often should I recalculate?
A: Recalculate whenever your weight changes by 2+ kg or training intensity changes significantly.

Q5: Should I eat back calories burned?
A: These estimates already account for training. Only eat additional calories if doing extreme volume (>15 hrs/week).