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Nutrition Plan - Triathlon - Luc Morin

Author:FTM
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Luc Morin TriathletePro Triathlete and coach - Luc Morin - shares his nutrition plan and how he fuels and hydrates for training and competition in this Q&A.

Do you have a health condition or allergy (ex: gluten intolerance) that requires you to have a special nutrition plan?
I'm allergic to pollen and lactose. I still eat milk products though but only in liquid form or low fat yogurt.

Do you follow a specific diet (ex: vegetarian, paleolithic etc…). If so, describe it and explain how is it benefitting you?
No

Do you supplement daily with nutrients like vitamins, minerals, omega fatty acids, amino acids etc…?
Yes, I take SportMulti daily, 2 x 3 capsules. I split my dosage for continuous absorption and to avoid rapid elimination of B vitamins.

What’s your pre-workout/competition nutrition and hydration plan?
I start hydrating with Nuun starting 72 hours pre competition. On average, I drink 3-4 water bottles (2 tabs of nuun in a 24 oz bottle) per day.

3 hours before an event, I drink coffee, eat a bar, and drink 500ml of water + Nuun (2 tabs). I also take 3 capsules of SportMulti. I keep hydrating all morning at a rate of 500 ml of water (with 2 tabs of Nuun) per hour.

And, 15 minutes before competition, I eat a gel.

What’s your during workout/competition nutrition and hydration plan?
What I take varies according to distance and speed but, in general, I take the following in a half Ironman:

  • 1 gel per 45 minutes
  • 2 tabs of Nuun per hour
  • 500 calorie drink for races where the bike is 2 hours - 2:20 hours

What’s your post-workout/competition nutrition and hydration plan?
Immediately after a workout/competition, I take about 24 grams of from a product like SFH Recovery . Then, 10-15 minutes later, I'll take a carbohydrate rich drink like Carbo-Pro or Vitargo.

Do you compete in different types of events (ex: different distances or formats)? If so, is your nutrition/hydration plan different for each event?
Standard distance (aka Olympic distance) triathlon (1.5km swim, 40km bike, 10km run):

  • 1 gel 15 minutes before the swim
  • 1 x 500ml of liquid calories on the bike
  • 1 gel 10 minute before the end of the bike
  • 1 gel at 6km on the run

Half Long Distance:

  • 1 gel 15 minutes before the swim
  • 1 x 500ml of liquid calories on the bike
  • 2 x 750ml bottle of water plus 2 tabs of Nuun on the bike
  • 1 gel/45 minutes on bike and run
  • Around 750ml of a sport drink on the run

Any other nutrition/hydration secrets you’d like to share?
Practice your nutrition plan especially the frequency (timing).

 

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