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Nutrition Plan - Triathlete - Katie Araujo

Author:FTM
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Katie Araujo MTB Lake HodgesKatie Araujo rises to the top of every sports she sets her sights on. After a successful international soccer career, she switched to endurance sports and quickly racked up top finishes in triathlons and cycling events. In this Q&A she shares her nutrition and hydration approach to optimal performance. 

Do you have a health condition or allergy that requires you to have a special nutrition plan?

Although I don’t have any food allergies or conditions, I try to stick to a natural and “single ingredient” (vegetables, fruit, lean meats) nutrition plan.  

 Do you follow a specific diet? If so, describe it and explain how is it benefitting you?
I follow a gluten free and dairy free diet the vast majority of the time. Over time I have learned what works for me and my body, and always lead into a race holding firm to this diet and eating as “single ingredient” as possible. Cutting both of these out limits the inflammation inducing foods I’m putting into my body, and allows me to eat clean.

Do you supplement daily with nutrients like vitamins, minerals, omega fatty acids, amino acids etc…?
 Absolutely!  My daily go-to supplements include:
•        SportMulti – my multivitamin of choice.  I take 3 caps twice a day, typically once with my first meal and once with my second meal.
•        Stronger Faster Healthier (SFH) Fish Oil – one teaspoon, once a day with breakfast.  I like the Vanilla flavor the best.
•        AstaFactor antioxidants – before going to bed, I’ll take two to help my muscles recover while I sleep.

What’s your pre-workout/competition nutrition and hydration plan? Be specific about the foods, hydration (water, electrolyte, other liquids), and sports supplements/fuels you use?
My pre-race fuel is pretty dialed in, down to the minute. I wake up three hours before the gun goes off and immediately have two shots of espresso. I sip on that for a bit while I toast up a couple slices of gluten free cinnamon raisin bread and top that with maple almond butter. This meal is very easy to digest and gives me the fuel I need to race hard. I’ll make sure to finish eating and taking my SportMulti capsules 2.5hrs before go time in order to let things digest. I prepare a 16-oz bottle with two NUUN tablets and two scoops of Skratch Labs that I’ll sip on until it’s time to have at it!

What’s your during workout/competition nutrition and hydration plan? Be specific about the foods, hydration (water, electrolyte, other liquids), and sports supplements/fuels you use?
From longer distances to shorter distances, my hydration plan stays the same: one bottle per hour with two Nuun tablets and two scoops of Skratch (I like to mix 1 scoop Pineapple with 1 scoop Raspberry). If I’m going longer than a few hours, I will throw in part of a Honey Stinger Waffle (Honey flavored) to keep things interesting – typically half a waffle per hour.

What’s your post-workout/competition nutrition and hydration plan? Be specific about the foods, hydration (water, electrolyte, other liquids), and sports supplements/fuels you use?
After a workout or training, I’m looking to get a solid mix of protein and carbs back into my system to start repairing my muscles. I’ll have 25grams of Klean whey isolate mixed with almond milk and berries. I’ll also take two AstaFactor softgels within thirty minutes. 

Do you compete in different types of events (ex: different distances or formats)? If so, is your nutrition/hydration plan different for each event?
I have competed mostly at longer distance events, and as I’m transitioning into short course/higher intensity races, I’m dialing back my caloric intake during the race. However, my pre-race and post-race routines stay the same. Anything under 90 mins will only require a few sips from one bottle of my Nuun/Skratch cocktail, and anything longer will put me back into downing one whole bottler per hour (up to three hours, then I’ll add in the Honey Stingers).

Any other nutrition/hydration secrets you’d like to share?
Nutrition and hydration “practice” are just as key as the miles you’re putting in – get things square and be confident in your plan on race day. Once you have things dialed, trust in your plan and stick to what works

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