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Training depends on a number of variables, such as the fitness level and experience of an athlete; time of year; temperature; humidity and event (distance). It is a huge time commitment, typically 5-7 days a week, usually 2-3 times a day!
Not only is the training hard and involve long hours, but athletes still need to find time for grocery shopping, food preparation and eating nutritious meals and snacks. (A good night sleep is also imperative!)
The basics of eating for endurance exercise are to make sure that healthy foods are consumed to provide the required macronutrients (carbohydrates, proteins and fats) for training, competition and recovery.
It is well-known that carbohydrates are the main source of energy to fuel your muscles and brain, yet it remains a constant challenge for many athletes to consume a sufficient quantity and quality of carbohydrates to provide adequate energy for the demands of grueling training sessions.
If you are consuming enough calories (i.e. getting sufficient carbohydrates, proteins and fats), then your intake of micronutrients (vitamins and minerals) intake should be sufficient.
Athletes at increased risk of macro and micronutrient deficiency include:
·  Chronic "dieters"
·  Vegetarians/Vegans
·  Those trying to "make weight"
·  Those consuming high-carbohydrate, nutrient-poor foods
One common nutrition concern for triathletes is the focus on increasing carbohydrates at the expense of protein intake. You should ensure meals and snacks focus on nutritious carbohydrates, which include lean protein choices.
Inadequate daily intake of carbohydrates and protein will result in chronic fatique, poor performance and recovery, and illness. Adequate food and fluids--before, during and after sessions--are important to consume in a timely manner.
Food intake (e.g. total calories required) will depend on a number of factors, including training phase, gender, fitness of athlete, etc.
Total calories may range from 2000 early in the season, to 4,000-6,000 or more during hard training later in the season. Calories from macronutirents may be expressed as percentages.
·  Carbohydrates: 55-65% (or more)
·  Protein: 12-15%
·  Fat: 20-25%
As athletes are unable to actually meet the high caloric intake, a more accurate calculator of requirements is to use grams/kg body weight/day.
·  Carbohydrates: 6-10 grams/kg/day
·  Protein:1.2-1.4 grams/kg/day
·  Fat: usually is adequate without basing it on kg body weight
SUPPLEMENTS
As for multivitamin supplements, these are usually not required. However, having said that, there shouldn't be a health concern by having a good all-around multivitamin--no mega doses though! (Think food first, supplements second!)
Some athletes though are at risk of low calcium intake, and for endurance athletes, it really is a challenge to obtain adequate iron-rich foods.
Please note: It is NOT recommended to use iron supplements without first having your iron status checked and discussed with a Sports Doctor.
FLUIDS
Fluid intake for athletes is just as important as fuel intake, maybe more so! Dehydration, as little as 1% body weight, will impair performance, recovery and overall health. The guidelines vary, but general recommendations are:
·  400-600 ml - two hours prior to event
·  150-350 ml - every 15-20 minutes during event
·  450-675 ml - after event for every .5 kg body weight lost
While these guidelines are a good starting point, fluid intake should be adjusted based on individual needs. Always drink to a "plan"--never leave hydration/re-hydration to chance! Practice and adjust this "plan" during training, then follow through with this in competitions.
There are numerous other considerations to take into account when training for endurance events, such as: supplements; traveling; sports foods and drinks; fuel and fluid intake pre-, during and post-training and competitions.
Training for triathlons poses unique challenges for the athlete, not only is the time commitment incredible, the training intense, the need for adequate nutrition for overall health is essential for the athlete to optimize training and sport performance.
"Diet won't make an average athlete elite, but it will make an elite athlete average." ~Dave Costill, Professor at Ball State University in Indiana
Jacquie Bird is a Registered Dietician in Penticton, BC.