Triathlon diets

The best triathlon diets include quality fats for optimum training, racing, and recovery.

Making the right dietary fat choices is just as important to triathlon diets as using the best proteins and complex carbohydrates.

The right amount of protein for strength, power, and recovery and complex carbohydrates for endurance are often talked about.

Ensuring you are making quality fat choices when setting up a training diet is every bit as important.

Beginner triathletes who have a bit of weight to lose will also benefit from choosing the right fats to compliment their carbohydrate and protein intake.

In many cases people are drawn into the sport of triathlon even though they have not exercised on a regular basis for years.

Making the best diet choices is just as important as swim, bike, and run training when it comes to improving overall fitness.


Virgin Olive Oil has long been considered one of the healthiest oils in the world and it should be a regular addition to all triathlon diets.

Many, many studies have been done that have confirmed that replacing saturated fats with a product like olive oil will result in lower “bad” cholesterol. At the same time it will increase the “good” cholesterol. How can you go wrong with a fat that is good for you and tastes great as well?

fresh olive-Triathlon diets

fresh olives

As with most foods, olive oil benefits are more likely to be realized if one maintains a diet rich in quality complex carbohydrates and protein.

Combining well-balanced triathlon diets with a regular fitness regimen is a key to success.

A major published study discovered the potent benefits that can come with regular olive oil consumption.

In a major study involving several groups, the focus was on comparing iso-caloric diets that had one slight difference from each other. That difference was the fat source.

This test was conducted over a two month period and it was discovered that the group that consumed olive oil for fat. They had a much higher level of testosterone than the other test groups.

Olive oil was allowing cells to take in higher levels of cholesterol and in turn, convert that same cholesterol into testosterone. This is good news for athletes as testosterone is essential to muscle re-growth.


Testosterone also plays a large part in boosting energy levels. So if someone is doing some serious triathlon training, then it’s really a no-brainer to add a good quality olive oil to the every-day diet.

Incorporating olive oil into a triathlon diet makes perfect sense for triathletes. You can build muscle, recover from work-outs much quicker, and increase endurance all at the same time.

It’s important to remember that all olive oil products are created equal. Labels that just say olive oil are normally inferior choices. They may not provide the same benefits of the virgin olive oils.

olive oil. A key fat for Triathlon diets

Most types of olive oil products are great sources of monounsaturated fat. However, Extra Virgin Olive Oil contains much higher quantities of antioxidants.

At the top of the list is Vitamin E and Phenols. This is because Extra Virgin Olive Oil is the least processed of all the olive oil health products and is actually from the very first press of the olives.

It may be more expensive, but if you want the very best in taste and health benefits from your olive oil choice than this is the oil for you.


It’s sad to see someone train their hearts out all year and then let their poor diet choices undermine all the work they have done.

I found that coconut oil along with olive oil provided me with the two best fats available.

Virgin Coconut Oil could well be one of the world’s best kept nutrition secrets. For years it was believed coconut oil was loaded down with fat that was bad for you.

However North Americans have come to realize that this isn’t true. There are even those who believe that it misinformation spread by the canola industry.

Coconut oil. Excellent for Triathlon diets

Coconut oil may be the next super food

The livestock industry has known for years that if you want to fatten livestock, you feed it corn oil or canola oil. However if you want to make livestock leaner, you feed it coconut oil.

The concept is no different for people and it’s just a matter of consumers becoming more educated. After incorporating coconut oil in their diet people soon learn it’s true value.

Including 5 or 6 tablespoons of coconut oil along with a regimen of regular fitness can actually lead to weight lose weight. It will also increase endurance and over-all fitness.


Many Asian countries have used coconut oil for hundreds of years as a staple part of their diets.

They have recorded far fewer heart disease problems than North Americans. As a people they do not suffer from obesity issues.

Coconut oil is so versatile that they use it in their hair on on their skin skin with dramatic results. Their hair has a shiny, healthy, luster and their skin stays wrinkle-free well into their senior years.

Triathlon diets

extra virgin coconut oil


Now athletes in particular are starting to discover the benefits of coconut oil weight loss and how it can improve athletic performance and recovery.

From my own experience, coconut oil appears to speed the metabolism process. I reached the lowest weight of my adult life after including five or six tablespoons daily into my triathlon diets.

If you have tried everything in order to become trimmer or fitter, consider the benefits of coconut oil weight loss. Coconut oil is not only versatile and easy to use but tastes as well.


You can substitute coconut oil in pretty much any recipe that called for the poorer dietary fat choices, butter or margarine.

It’s relatively easy to incorporate 5 or 6 tablespoons of coconut oil into your daily diet.

Add it to oatmeal, pasta, pasta sauce, smoothies, and use coconut oil (and olive oil) whenever you fry anything instead of cooking with canola and vegetable oils.

You are only limited by your imagination as coconut oil adds flavor and nutrition to so many different foods and should be in every triathletes kitchen. Be sure to make it part of all your triathlon diets.


Great article on Nutrition for triathletes.

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About Ray

Ray hasn’t stopped since his first Ironman in Kona, 1984. He has since run 14 more Ironman races, authored 5 Triathlon books, and is now bringing together a passionate community of triathletes. Contact Ray at

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