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Triathlon Diet

Successful triathletes follow a very strict triathlon diet in order to perform their very best in competition. As a triathlete, you want your body to work at optimal levels during swimming, cycling, and running. In order to achieve the desired optimum levels, following a strict diet that is anti-inflammatory in nature does the trick.


Triathlons and the training involved can cause high levels of inflammation, which leads to other problems such as swelling of the joints and chronic muscle pain that never seems to go away. That's why it's important to follow a strict diet made for triathletes, swimmers, cyclers, and runners.

Anti-Inflammatory Foods


The focus of the triathlon diet is to eat foods that have anti-inflammatory properties, which play a major role in keeping your body's inflammation to a minimum. A good example of foods that cause inflammation is highly refined foods like sugar and hydrogenated vegetable oil. Instead of using hydrogenated oils that cause inflammation, you should use canola oil because it has Omega-3 essential fatty acids, which are very powerful anti-inflammatory agents.

Oils that are rich in Omega-3 essential fatty acids, include:

  • Canola Oil
  • Fish Oil

Other Healthy Oils that reduces the risk of cardiovascular disease and pain:

  • Olive Oil
  • Rice Bran Oil
  • Grape Seed Oil
  • Walnut Oil

Eating the right range of vegetables goes a long way to reduce inflammation in your body. The best anti-inflammatory vegetables for a triathlete's diet are:

  • Bell Peppers
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Garlic
  • Green Beans
  • Green Onions
  • Olives
  • Spinach
  • Sweet Potatoes
  • Turnip Greens

Anti-inflammatory fruits to eat include:

  • Apples
  • Blueberries
  • Pineapple
  • Guavas
  • Kiwifruits
  • Lemons
  • Oranges
  • Papaya
  • Raspberries
  • Strawberries
  • Tomatoes


Triathlon diet also includes proteins to help build healthy body tissue, but because fatty red meat causes inflammation, its best to avoid beef. Instead, add these lean protein sources to your diet:

  • Chicken and Turkey
  • Fish and Seafood
  • Nuts, Legumes, and Seeds

Enjoy Those Carbs

Carbohydrates and fiber play a very important part in triathletes performing their very best. Your carbohydrate intake should come from whole grains, fruits, and vegetables, but be sure that the bread, pasta, and cereals are mostly 100% whole grain, an excellent source of fiber. High-fiber diets work wonders at reducing inflammation in your body.

Stay Hydrated

Lastly, it's important that you stay hydrated, especially when training or participating in such an intense sport as a triathlon. Since, water plays a very important role in keeping your body hydrated, you should drink at least 8 cups daily.

Diet Tips

Keep in mind when choosing anti-inflammatory foods to reduce bodily inflammation and pain, be sure to get fresh foods instead of heavily processed food. Here are some triathlon diet tips:

  • For breakfast, a good combination would be oatmeal with blueberries or strawberries and walnuts, and a cup of soymilk
  • Instead of eating sugary foods like candy or cookies, snack on nuts and fruits throughout the day
  • Cut down the red meat and eat more fish and seafood.
  • Deep fried foods are the worst for your diet. Stay away from them. Stir fry your vegetables and rice instead
  • The more colorful vegetables on your plate, the better; focus on green, orange, and yellow vegetables.
  • Yes, the body is a furnace but you must feed it properly for better performance and longevity.

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