Triathlon is an endurance sport combining 3 complementary disciplines: swimming, cycling and running. It is also a sport of intense effort, the transition times between the 3 disciplines are extremely short, forcing the body to draw on its reserves. The triathlon requires a varied and balanced diet rich in carbohydrates, throughout the year. During training, test drinks and foods that you want to eat during competitions. For the first event, swimming, it is impossible to refuel so diet over the preceding days must not be neglected. Drink during each transition and take advantage of being on the bicycle to rehydrate regularly and to eat, especially if you are covering a long distance.
Start: swimming
Il faut consommer régulièrement des aliments riches en fer.
Les plus riches sont pour 100 g:
Abats, foie de veau: 10 à 30 mg
Cacao: 12 mg
Coquillages, huîtres: 8 à 23 mg
Légumes et fruits secs: 5 à 7 mg
Viande rouge: 2 à 3 mg
Légumes frais: entre 2 et 3 mg
Pour une meilleure assimilation du fer, il est recommandé de l’associer à de la vitamine C que l’on trouve dans les fruits et les légumes (principalement dans les agrumes, le persil, le kiwi, les choux…).
