How to carb load before a triathlon | The food I eat before a race |Triathlon race nutrition series

[@NutritionTriathlon]

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[@francescocasadei8840]

Nice video! I like that you showed us actual examples. Most of the sources I've read also claim low fiber and low fat, but when they list the "bad" food, there's hardly any left that I can eat, especially when having to hit high calorie intake. Some of the food that you ate (e.g. sultanien and broccoli) are high in fiber, though. I guess the trick is to have it in very small amounts like you said, but then you lose that sense of fullness. It would be nice if you put together a video about FODMAP diet for the 2-3 days leading up to a race, share your opinions and whether it's any good for the purpose of not having any stomach issues on race day.

[@NutritionTriathlon]

Yep, it does get like that. If you remove all the foods that have more than a small amount of fat or fibre then you're left with very little. For some people that's fine because they don't mind that. Otherwise, having a bit of fat and fibre should be ok - and it's very individual. It's why it's worth trialling your carb loading strategies before race day. You can experiment and see how you get on and how you feel the next day. If you need to you can always decrease the fibre/fat intake further. Good idea on a video specifically about a FODMAP diet leading into a race. Whilst I wouldn't recommend a FODMAP in normal life unless you get troublesome symptoms, it's actually pretty good for carb loading. It's kind of the 'natural' choice for carb loading just because you're removing high fibre foods which tend to be FODMAP foods

[@benbos1925]

Doing my first 1/4 IM coming weekend! Good timing.

[@NutritionTriathlon]

Great stuff, good luck for the race and enjoy it!

[@benbos1925]

@@NutritionTriathlon what about oatmeal? As breakfast?? Did some bike races in the past and Oatmeal with banana and some rasins and honey worked good for me

[@NutritionTriathlon]

Oatmeal can work well! The only thing is that it is generally higher in fibre than something like white bread, and that higher fibre content might be an issue for some people. However, it's definitely not a bad option (with semi-skimmed/skimmed milk rather than full fat). I would say practice with it, and as long as you don't get any issues then it's a good breakfast choice!

[@benbos1925]

@@NutritionTriathlon Perfect thanks! I figured, also from you previous vids, to take that outmeal about 2-3 hours before, and than the higher GI snack like the white bread jelly and banana sandwich about an hour before, and just before a energy bar and dringink an electrolyte and carb drink .

[@NutritionTriathlon]

As long as you have practiced with all of that, and have made sure it doesn't cause anything like stitches or similar, then that's great! :) it sounds like it could be quite a lot, so if you practice and get any sort of tummy upset then just scale it back a bit (perhaps just drop out the jelly sandwich and go with the oatmeal and then the gel/drink!)