Diet nutrient split: what’s the right balance for triathletes?

Normally speaking, we need approximately 50-55% of calories from carbohydrate foods, 15-20% from protein and 30% from fat.

For sporting performance (especially endurance), a higher percentage of carbs in the diet is usually required, but only after the types of carbs have been addressed, as well as an insight into how the individual responds to and handles carbs.

• Protein: how much do you need?

Proportions of carbohydrate, fat and protein in the diet are highly individual, and very much depend on a person’s body type and particularly their metabolic response to carbs.

Other factors also come into the equation, which may determine an appropriate macronutrient balance for an individual. Such things include the amount of lean muscle mass, training load, genetic predisposition to weight gain, individual response to sugars and carbs, stress levels, food sensitivities and so on.

So, it’s important to consider all possible factors involved, as each of us are highly complex and individual organisms. It’s crucial too, to consider food as far more than just basic macronutrients.

When we think only in terms of carbs, fats and proteins, we miss or forget the fact that not all carbs, proteins or fats are ‘equal’.

Food contains so much more than calories, amino acids or fatty acids. While these are all important to health and performance, so are a multitude of other things.

So, I’d urge you to consider the quality of your diet and food choices and then seek out a relevant professional to have your dietary ‘balance’ assessed and optimised to meet your individual health and performance needs.

Lucy-Ann Prideaux Qualified nutritionist and yoga instructor

About

Lucy-Ann began her working career in 1990 as an exercise instructor and personal trainer. Following a MSc in human nutrition, and gaining her registered nutritionist status, she remained in the world of nutrition for almost 20 years. Alongside her working career, she competed as a swimmer, runner and triathlete. In her 30s, she began her lifelong love of yoga. She also studied Ayurveda medicine, training as an Ayurvedic diet and lifestyle practitioner. This deepened her knowledge of food, in particular the use of spices and herbs, anti-ageing nutrition, and women’s health and nutrition for a healthy digestive function. After moving to Cornwall, she completed the Yoga Standards Alliance’s 200-hour training programme with a Registered Yoga School (RYS) to attain her RYS 200 Yoga Alliance teacher training certificate. She has since completed an in-depth 25hr yoga training with renowned international Yoga Instructor, Schuyler Grant. Today, Lucy-Ann teaches regular yoga classes in North Cornwall, focusing on yoga for health and everyday functional strength. When not teaching yoga, Lucy-Ann can be found hiking the SW coastal path with her dog, Samson. Lucy-Ann lives in North Cornwall with her family.