Most athletes score 70% on this triathlon nutrition quiz. Can you do better?
Last night, we hosted a fun Back to (Triathlon) School event for our local triathlon club.
We used it as an opportunity to practice change a flat tire, setting up a transition area, and testing our nutrition knowledge with a fun quiz. It was a blast!
Since the Back to (Triathlon) School idea originated right here on the blog, I thought you might like to try your hand at the nutrition quiz.
Scroll below to view the 10 questions and answer key. (Don’t peek ahead of time!)
Do you think you’re a Nutrition Master, a Nutrition Student, or a Nutrition Newbie? Take the quiz to find out!
If you’ve missed any of our Back to School posts, where we’ve reviewed foundational triathlon skills, check them out below.
Back to School Series:
Triathlon Nutrition Quiz
(Test your nutrition knowledge with the quiz below. These questions were created with information from a piece where I collaborated with my coach, Marni Sumbal, Board Certified Sports Dietician and owner of TriMarni Coaching and Nutrition.)
1. True or false. You don’t need electrolytes in cool weather. You only need electrolytes when it’s hot outside.
2. What’s the recommended range for fluid intake per hour? 10-12 oz, 24-28 oz, 30-40 oz.?
3. True or false. The recommended carb range for most athletes is 60-90g per hour.
4. True or false. The most likely contributors to fatigue in endurance athletes are dehydration and glycogen (carbs) depletion.
5. True or false. You should take in more carbs on race day than you do in training.
6. True or false. All carb drinks are essentially the same. It’s really just the taste that’s different.
7. The most common nutrition mistake endurance athletes make is…
8. True or false. The main purpose of electrolytes is to prevent cramps.
9. True or false. The best way to take in carbs during a race is with a gel.
10. True or false. What you eat or drink before and after a workout isn’t as important as what you consume during the workout.
Answer Key:
1. You don’t need electrolytes in cool weather. You only need electrolytes when it’s hot outside.
False. Your sweat sodium concentration doesn’t change based upon the weather. Although you might sweat less when it’s cooler outside, you still need electrolytes in the fluid you consume. Sodium is the most important, followed by potassium, calcium, and magnesium in lesser amounts.
2. What’s the recommended range for fluid intake per hour?
24-28 oz. Although fluid intake can vary based upon sweat rate (some athletes consume more than this), 24-28 oz. is a good starting point for most athletes. Also consider that the amount of fluid you’re able to take in on the bike might be different (more) than on the run.
3. The recommended carb range for most athletes is 60-90g per hour.
True. The amount of fuel we take in depends upon length of the workout or race, intensity, gut tolerance, fitness level, and energy expenditure. A good starting point for most athletes is 60-70g carbs per hour. If you’re new to sport nutrition or have a sensitive stomach, start at 40-50g and work your way up.
Research has shown that athletes can consume 90-100g of carbs per hour, but it’s not necessary for most athletes because of their energy expenditure. If you’re able to exercise at a high intensity for a long period of time, then you need to replace the fuel you’re burning. If you aren’t operating at a high intensity and still taking in the max amount of carbs, you risk overwhelming your stomach which can lead to GI distress.
4. The most likely contributors to fatigue in endurance athletes are dehydration and glycogen (carbs) depletion.
True. Many athletes immediately think of low carbs as being the source of fatigue, but dehydration also has a huge impact on how your body systems function. Dehydration affects muscle and nerve function and impacts your gut’s ability to process carbohydrates, which can lead to GI distress.
5. You should take in more carbs on race day than you do in training.
False. A common mistake among triathletes is underfueling in training and overfueling on race day. View each training session as an opportunity to fine tune your nutrition plan with ranges for how much fluid, carbohydrates, and sodium you will consume per hour.
6. All carb drinks are essentially the same. It’s really just the taste that’s different.
False. All sports drinks aren’t created equal. There are many different carbohydrate sources: glucose, maltodextrin, fructose, sucrose ect. If you’re consuming carbs without knowing how much, or what type, there’s a good chance you aren’t optimizing absorption. This can lead to GI distress, fatigue, and bonking.
For example, if you plan to take in more than 60g of carbs per hour, and your sports drink only has glucose, sucrose, or maltodextrin, the extra carbs will NOT be absorbed, because the transporter protein that processes those carbs maxes out at 60g. That’s why many companies use fructose, in addition to the other carb sources, because fructose uses a different pathway. This allows you to take in over 60g, if desired. The ideal combination of carbs is: maltodextrin : fructose, glucose : fructose, and glucose: sucrose : fructose.
For example:
Tailwind Endurance Fuel (what I use)- Dextrose (glucose) and sucrose
Tailwind High Carb- Glucose and fructose
Maurten 160 and 320- Maltodextrin and fructose
Skratch hydration sport- Dextrose (glucose) and sucrose
Never Second C30- Glucose and fructose
7. The most common nutrition mistake endurance athletes make is…
Not testing their nutrition strategy in training. View every training session as an opportunity to fine-tune your nutrition plan. Having a haphazard fueling strategy, or no plan at all, is the biggest mistake most triathletes make. Other mistakes include poor recovery fueling in between workouts, inadequate hydration, and just using what’s on course because it’s “convenient.”
8. The main purpose of electrolytes is to prevent cramps.
False. Electrolytes also support muscle and nerve function. They help prevent hyponatremia (low blood sodium) which can lead to serious health complications. Also, electrolytes regulate the amount of water in the body. If you don’t replace fluid and sodium as you sweat, your blood volume will drop causing the blood to get thicker, which makes it harder for your heart to pump blood to your muscles.
Although lack of electrolytes can result in cramping, a more common cause is exercising at an intensity that hasn’t been practiced in training.
9. The best way to take in carbs during a race is with a gel.
False. The best way to consume carbohydrates is with a sports drink that’s formulated with the right proportion of fluid, carbs, and electrolytes. Gels can be used to supplement for additional carbs.
The nutrition we consume is key, but even more important is how we consume it. Think about nutrition like an IV drip, a gradual intake of fuel over time. This is important because digestion is compromised during exercise as blood flow shifts away from the GI tract towards the heart, lungs, and muscles.
Instead of gulping an entire gel, take half, wait 10-15 minutes, then take the rest. The same goes for your sports drink. Most watches and bike computers allow you to set a timer to remind you to drink on a schedule.
10. What you eat or drink before and after a workout isn’t as important as what you consume during the workout.
False. For triathletes, especially, who do numerous sessions a day, pre and post-workout fueling is almost more important than what you consume during a workout. If you start a training session in a glycogen depleted state, your body doesn’t have the resources to perform to the best of its ability.
Good guidelines: Prioritize pre-workout carbs with a little fat. Properly fuel each session with fluid, carbs, and electrolytes (yes, even swimming). Fuel after each session with protein and carbs for optimal recovery.
How did you do?
Nutrition Master- If you got 8-10 correct, congratulations you’re a Nutrition Master! You know how to fine-tune your nutrition plan for maximum effectiveness in training to set yourself up well for success on race day.
Get bonus points by reading this:
The 3 Biggest Mistakes I Used to Make With My Triathlon Nutrition
Nutrition Student- If you got 7-5 correct, you’re a Nutrition Student. You know it’s important to practice your nutrition in training, but might not know exactly what to consume or how to consume it.
For more tips, read this:
The Most Common Triathlon Nutrition Mistakes (You Don't Know You're Making)
Nutrition Newbie- If you got 5 or under correct, you’re a Nutrition Newbie. Triathlon nutrition can be confusing, but the good news is you have some new information to help you in your journey!
To learn more, read this:
Fuel for the Finish Line: 10 Triathlon Nutrition Tips for Race Day Success
Open Water Swim Webinar Replay
Last week, we had Coach Leo Briceno join us for an informative and entertaining chat about how to become a more confident open water swimmer. Those who attended live had the opportunity to ask their own questions!
Key takeaways included:
Pool and open water swimming require different skills. Practicing open water techniques is crucial.
Breathing and sighting are fundamental skills to master for open water swimming.
Varied training (drills, intervals, different speeds) is more effective than just swimming long distances.
Body position and streamline are key for efficiency in both pool and open water.
* Paid subscribers can now watch the replay in the Expert Interview Archive.
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