Triathlon - Daily Nutrition Tips

Proper nutrition is important for training, racing, and daily living. Read Coach Mari Fridenmaker's excellent series on Triathlon Nutrition!

Part I - Daily

“Eat to Live, Don’t Live to Eat!” ~Unknown

As athletes, we need to fuel our bodies for our daily lives. Proper nutrition will enhance our training and racing. Here are a few tips for managing daily nutrition.

Tip #1 – Always eat breakfast

When we wake, we are almost always at a calorie deficit. In order to fuel us for our work day or morning workout, we must bring ourselves out of the calorie deficit.  

Tip #2 – Start hydrating first thing in the morning

Not only are we typically at a calorie deficit, we are more than likely dehydrated upon waking. Start with a glass of water while you are brewing your morning coffee or tea. 

Tip #3 – Consume the majority of your calories before, during and after your workouts.

Keeping your energy level constant throughout the day is the best way to maintain your weight. Energy should be thought of as calories in and calories out.

Tip #4 – Limit alcohol consumption

Although there are studies singing the praises of a glass of wine or beer, the truth is most of us don’t limit ourselves to just one drink. The extra calories in alcohol can lead to weight gain. Also, alcohol clouds our judgment and can lead to poor eating.  We are not at our best after consuming alcohol.

Mari Fridenmaker

Mari Fridenmaker is a USA Triathlon Level I Certified Coach in Atlanta, Georgia.  She is the President and Head Coach of Blue Iron Coaching, LLC.  She has been active in the sport of triathlon since 2003 and has been coaching athletes of all levels since 2007.  Her services include Team Coaching, Personalized Coaching, Private Swim Lessons and Individual Consultation.  For more information, please visit her website,  She can be reached at or 404.667.0817. 

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