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Triathlon Carbohydrate Intake

By Ben Greenfield

It is vital to know how to as a triathlete, how to take in your carbohydrates on a day to day basis. Knowing how to do this properly, will enable an athlete to perform, look and feel better. At Rock the Rock Star Triathlete Academy we teach this as one of the vital concepts to nutrition.

What you need to know:

Insulin is a hormone made by the pancreas. Insulin takes blood sugar and delivers it to the muscles for energy. If insulin levels are chronically high, then insulin receptors in your body become unresponsive to insulin. This can lead to many issues or a situation called “insulin insensitivity”. Problems can be weight gain, fatigue, appetite cravings, and even cardiovascular disease and diabetes.

When looking at triathlon carbohydrate intake there are 2 things you need to know

1) Avoid getting Hungry. When you go 4 hours or more between meals its highly probable that your blood sugar levels will drop low. As a result you will crave more carbohydrates and will most likely consume more than you should. This will cause you blood sugar levels to rise more rapid than usual spiking insulin levels. To avoid this eat smaller meals and snack through the day around 3 hours apart.

2) Choose Carbs Wisely. The more quickly a sugar is released into the bloodstream, the faster your insulin levels are going to rise. Some carbs are “quick-release” carbs and include more sport drinks, candy, cookies and sweet tasting compounds. Other carbs, are “slow-release” carbs, and the best ones are lean dairy foods, vegetable carbs like carrots and squash, nuts and seeds, pears, berries and green apples. For proper triathlon carbohydrate intake, choose the quick-release carbs only before, during and after exercise, and use the slow-release carbs the rest of the day.

These 2 rules will allow to take control of your insulin levels, health, triathlon performance and body. All though the human body is very complex in regards to carbohydrate intake these 2 rules offer a solid base of where to start.

For more tips on triathlon triathlete carbohydrate intake go to Rock Star Triathlete and sign up for your free tips now!

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Article Citation
MLA Style Citation:
Greenfield, Ben "Triathlon Carbohydrate Intake." Triathlon Carbohydrate Intake. 3 Jul. 2010. 12 Apr 2015 <>.

APA Style Citation:
Greenfield, B (2010, July 3). Triathlon Carbohydrate Intake. Retrieved April 12, 2015, from

Chicago Style Citation:
Greenfield, Ben "Triathlon Carbohydrate Intake"

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