{"id":7670,"date":"2025-10-01T11:42:23","date_gmt":"2025-10-01T08:42:23","guid":{"rendered":"https:\/\/snfrun.randp.gr\/choris-katigoria\/detailed-nutrition-guide\/"},"modified":"2025-10-07T13:26:13","modified_gmt":"2025-10-07T10:26:13","slug":"detailed-nutrition-guide","status":"publish","type":"post","link":"https:\/\/snfrun.randp.gr\/en\/nutrition-en\/detailed-nutrition-guide\/","title":{"rendered":"Detailed Nutrition Guide"},"content":{"rendered":"<p><span class=\"trx_addons_dropcap trx_addons_dropcap_style_1\">B<\/span>ased on the recent review \u201cTriathlon: Ergo Nutrition for Training, Competing, and Recovering\u201d by Miguel-Ortega et al. (2025), here\u2019s a detailed nutrition guide<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-7667 size-full\" src=\"https:\/\/snfrun.randp.gr\/wp-content\/uploads\/2025\/10\/Triathlon-Nutrition_2.jpg\" alt=\"\" width=\"800\" height=\"1000\" srcset=\"https:\/\/snfrun.randp.gr\/wp-content\/uploads\/2025\/10\/Triathlon-Nutrition_2.jpg 800w, https:\/\/snfrun.randp.gr\/wp-content\/uploads\/2025\/10\/Triathlon-Nutrition_2-240x300.jpg 240w, https:\/\/snfrun.randp.gr\/wp-content\/uploads\/2025\/10\/Triathlon-Nutrition_2-768x960.jpg 768w, https:\/\/snfrun.randp.gr\/wp-content\/uploads\/2025\/10\/Triathlon-Nutrition_2-370x463.jpg 370w, https:\/\/snfrun.randp.gr\/wp-content\/uploads\/2025\/10\/Triathlon-Nutrition_2-410x513.jpg 410w, https:\/\/snfrun.randp.gr\/wp-content\/uploads\/2025\/10\/Triathlon-Nutrition_2-730x913.jpg 730w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h5>1. Training Nutrition<\/h5>\n<p><strong>Carbohydrates:<\/strong><\/p>\n<ul>\n<li>For sessions &lt;60 min: small snack optional; focus on hydration.<\/li>\n<li>For sessions 60\u2013120 min: 30\u201360 g carbs per hour (e.g., energy gels, bananas, sports drink).<\/li>\n<li>For sessions &gt;120 min: up to 90 g carbs per hour using a combination of glucose + fructose for optimal absorption.<\/li>\n<\/ul>\n<p><strong>Protein:<\/strong><\/p>\n<ul>\n<li>0.25\u20130.4 g\/kg body weight after training to support muscle repair.<\/li>\n<li>Sources: whey, yogurt, lean meat, eggs.<\/li>\n<\/ul>\n<p><strong>Fats:<\/strong><\/p>\n<ul>\n<li>Moderate fat intake; avoid high-fat foods immediately pre-training to reduce GI discomfort.<\/li>\n<\/ul>\n<p><strong>Hydration:<\/strong><\/p>\n<ul>\n<li>Drink 400\u2013600 ml water 1\u20132 h before training.<\/li>\n<li>During sessions &gt; 60 min, aim for 400\u2013800 ml\/hour with electrolytes.\u039a\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03c9\u03bd 60 \u03bb\u03b5\u03c0\u03c4\u03ce\u03bd: 400\u2013800 ml\/\u03ce\u03c1\u03b1 \u03bc\u03b5 \u03b7\u03bb\u03b5\u03ba\u03c4\u03c1\u03bf\u03bb\u03cd\u03c4\u03b5\u03c2.<\/li>\n<li>Post-training, replace ~150% of fluid lost during exercise over 2\u20134 h.<\/li>\n<\/ul>\n<h5>2. Competition Nutrition<\/h5>\n<p><strong>Pre-race:<\/strong><\/p>\n<ul>\n<li>2\u20133 hours before: 1\u20134 g\/kg body weight of carbs, low fat, low fiber.<\/li>\n<li>Small snack 30\u201360 min before if needed (e.g., energy bar or gel).<\/li>\n<\/ul>\n<p><strong>During race:<\/strong><\/p>\n<ul>\n<li>For events &gt; 60 min: 30\u201360 g carbs per hour; for ultra-endurance, up to 90 g\/hour using multiple carb types.<\/li>\n<li>Include electrolytes, especially sodium (300\u2013700 mg\/hour), to prevent hyponatremia.<\/li>\n<\/ul>\n<p><strong>Caffeine (optional):<\/strong><\/p>\n<ul>\n<li>3\u20136 mg\/kg body weight 30\u201360 min pre-event can improve endurance and alertness; test in training first.<\/li>\n<\/ul>\n<h5>3. Recovery Nutrition<\/h5>\n<p><strong>Immediate post-session (within 30 min):\u0391\u03bc\u03ad\u03c3\u03c9\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 (\u03b5\u03bd\u03c4\u03cc\u03c2 30 \u03bb\u03b5\u03c0\u03c4\u03ce\u03bd):<\/strong><\/p>\n<ul>\n<li>1\u20131.2 g\/kg body weight of carbohydrates.<\/li>\n<li>0.25\u20130.4 g\/kg protein.<\/li>\n<li>Example: recovery shake with milk, banana, and protein powder.<\/li>\n<\/ul>\n<p><strong>Ongoing recovery:<\/strong><\/p>\n<ul>\n<li>Balanced meals every 3\u20134 h including carbs, protein, and fats.<\/li>\n<li>Replace fluids and electrolytes lost during training or racing.<\/li>\n<\/ul>\n<h5>4. Practical Tips for Implementation<\/h5>\n<ul>\n<li>Test all nutrition strategies in training, not just on race day.<\/li>\n<li>Keep portable carbs and electrolytes for long sessions.<\/li>\n<li>Adjust intake based on temperature, humidity, session intensity, and personal tolerance.<\/li>\n<li>Use a small notebook or app to track intake, hydration, and GI response.<\/li>\n<\/ul>\n<p>Always here to support you,<br \/>\nSports Excellence Team<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Based on the recent review \u201cTriathlon: Ergo Nutrition for Training, Competing, and Recovering\u201d by Miguel-Ortega et al. (2025), here\u2019s a detailed nutrition guide 1. Training Nutrition Carbohydrates: For sessions &lt;60&hellip;<\/p>\n","protected":false},"author":3,"featured_media":7841,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[42],"tags":[],"class_list":["post-7670","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Detailed Nutrition Guide - SNFRUN<\/title>\n<meta name=\"description\" content=\"Ensuring adequate and quality sleep is of paramount importance for the entire population and especially for athletes.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/snfrun.randp.gr\/en\/nutrition-en\/detailed-nutrition-guide\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Detailed Nutrition Guide - 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