Nutrition is a game-changer when it comes to performance, whether you’re a beginner or a seasoned triathlete. It’s not just about what you eat; it’s about how and when you fuel your body to perform better and recover faster. But even the most seasoned athlete can make some common mistakes that throw a wrench in their training or race-day nutrition strategies and performance. Let’s break down these pitfalls—and how to avoid them—so you can keep crushing your goals.
Underfueling Training
Under-fueling is one of the most common mistakes I see. If you’re feeling wiped halfway through your workout or constantly dragging, you might not be giving your body the energy it needs. Long term, this can lead to fatigue, poor recovery, and increase your risk of injury.
Catalyst Fix:
Make sure you’re eating enough to support your training intensity. Carbs are your best friend for endurance—they’re what fuel your muscles. For daily nutrition, think whole grains, fruits, and starchy veggies like sweet potatoes. Pair them with lean proteins and healthy fats to stay energized. For training, think simple carbs like gels, PB&J, pretzels and sports drinks. Not sure if you’re eating enough? Try tracking your intake for a few days to get a clear picture.
Overcomplicating Your Diet
With so much nutrition advice out there, it’s easy to get caught up in trends or think you need to follow a “perfect” plan. Spoiler alert: you don’t. Overcomplicating things usually just leads to stress, burnout, or inconsistency.
Catalyst Fix:
Simplify. Build meals around the basics—a lean protein source, healthy fat, and carbs. A grilled chicken salad with avocado and quinoa? Perfect. A bowl of oatmeal with almond butter and berries? Also perfect. A tuna fish sandwich with mayo, celery, onion, pickle and hard-boiled egg on whole grain bread? Sign me Up!!! You can meet your nutrition needs and stay consistent with foods you enjoy that fuel your body.
Ignoring Your Unique Needs
What works for your training buddy or favorite pro triathlete might not work for you. Your nutrition needs depend on so many factors—your body type, training volume, and even how your stomach handles certain foods.
Catalyst Fix:
Find what works for YOU. Here’s where trial and error comes in. Notice how different foods or fueling strategies affect your energy, digestion, and recovery. And don’t hesitate to get game changing advice tailored to you by working with a sports dietitian to personalize your plan. Once you’ve nailed down what works for you, implementing your nutrition plan daily and in training will be stress free.
Neglecting Hydration Needs
Dehydration can wreck your performance, but overhydration isn’t great either—it can lead to serious issues like low sodium levels (hyponatremia). Hydration needs to be a daily habit. Check your urine color (yes, seriously)—pale yellow is the goal. For training, weigh yourself before and after sessions to figure out your sweat rate, and don’t forget electrolytes during long or hot workouts. A dietitian can also help you calculate your sweat rate and optimize your hydration plan.
Catalyst Fix:
Pre-hydrate well by drinking 16-24 ounces of water within 2 hours before exercise to start well hydrated; consume another 7-10 ounces 10-20 minutes prior to training. Drink frequently during your training session by drinking 6-12 ounces of fluid every 10-20 minutes during training, regardless of thirst. For endurance training exceeding 1 hour, opt for a sports drink containing carbohydrates and electrolytes to replenish lost nutrients and enhance performance.
Experimenting on Race Day
Nothing ruins race day faster than an upset stomach or energy crash from trying something new. Race day is not the time to wing it with unfamiliar foods or gels.
Catalyst Fix:
Practice your race day plan during training. This includes your pre-race breakfast, during race fueling, and hydration strategy. By the time race day rolls around, it should feel second nature—just like putting on your wetsuit or lacing up your running shoes.
Neglecting Recovery Nutrition
Recovery is where the magic happens! It’s where you repair and rebuild to get stronger. Skipping post-workout nutrition and leave your glycogen stores low and your muscles unable to properly recover, which impacts your performance in your next training session.
Catalyst Fix:
Aim to eat within 30–60 minutes after a workout. A mix of carbs and protein is the sweet spot. My go-to? A smoothie with Greek yogurt, protein powder, frozen berries, and a handful of spinach or a simple turkey sandwich on whole-grain bread.
Relying on Supplements
Supplements can fill gaps, but they’re not a substitute for whole food. Excessive intake may lead to gastrointestinal and other health issues and may interfere with nutrient absorption. Plus, you’re wasting your money if your body is getting what it needs from food.
Catalyst Fix:
Food first, always. Get your nutrients from whole foods when possible—omega-3s from salmon, calcium from leafy greens, vitamin D from fortified milk or eggs. Use supplements strategically, like when a blood test indicates you have a deficiency or need extra support during high training volumes. If you use supplements, regular monitoring by a healthcare provider is strongly recommended to avoid toxicity or deficiency in other nutrients.
Your nutrition doesn’t need to be perfect, but it does need to work for you. Think of it as a tool to fuel your body, enhance your training, and support your recovery. Avoiding these common mistakes can help you fuel smarter and perform better.