Nutrition Help for Beg.

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2008-07-02 10:15 AM


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Subject: Nutrition Help for Beg.

Hey, Im kind of new to the sport of triathlons. In high school I participated on the varsity teams for both cross-country and swimming all 4 years. My question is how many calories should i eat in a day and what should be the rough amounts of nutrition (protein, fat, carb...)? My summer schedule is as follows:

Sunday: Active stretching 30min, core routine 30min, rest 

Monday, Wednesday, Friday: Run 1hr, core routine 30min, Lift 1hr

Tuesday, Thursday, Saturday: Swim 2hr, core routine 30min, bike 1.5hr

It seems like the harder I train the more weight I lose rather than gaining muscle. I'm 5'11 and weigh 146. Any help will be appreciated.

2008-07-02 12:02 PM
in reply to: #1503916

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Subject: RE: Nutrition Help for Beg.

I'd cut down on the swimming - that's 6 hours a week right there.  You do NOT need 2 hrs 3x a week.  You might want to work the bike mileage up instead.

If you're losing weight you're not eating enough.  I'd say with the fact that you've got a 13+ hour week going on that you'd want to be looking at 3500+ in calories.  A good breakdown to start off with is about 60% carbs, 20% protein, 20% fat.  You can tweak it from there.

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