Fueling for Training

Hey MAPSO athletes!

I hope this season is going well for all of the athletes! We have seen so many great performances by the MAPSO athletes we’ve seen at our practice! We are super excited to see how the rest of your season goes!

A common theme I’ve seen in recent weeks with many of the athletes in our office is the lack of knowledge (or implementation) on nutrition and fueling around their training. Nutrition is one of the core foundations that your training should be built on (in addition to hydration, sleep, and stress management). So for this month, I decided to write a blog to give you some simple and basic guidelines to follow to help support your training and your recovery. 

Click here to read it now!

If you’re looking to improve your performance or your recovery, reach out to our clinic. We work with triathletes everyday and can help optimize your body so you can perform your best! 

We provide:

• Physical therapy to recovery from injuries
• Shockwave therapy to reduce pain and inflammation in overused muscles
• Trigger Point Dry Needling to improve pain, recover from workouts, perform better 
• Customized strength training to help prepare you for your sport and perform at your best
• Running assessments to ensure your running gait is efficient and effective
• Pelvic Floor Physical Therapy for women and men dealing with pelvic floor dysfunction

If you’re looking to learn more about other topics, please let me know! Feel free to email me directly at tejal@bodymoksha.com 🙂. 

If you learned something new today, please don’t forget to share!

Happy training!

Dr. Tejal Ramaiya, PT, DPT, CSCS, CMPTP/DN, TPI/CGF-MP

Doctor of Physical Therapy

Certified Strength and Conditioning Specialist

Certified in Trigger Point Dry Needling

Certified Golf Fitness Medical Professional

Owner at Body Moksha Physical Therapy

P.S. If you’re a runner, swimmer, cyclist or triathlete dealing with nagging niggles, don’t wait until they get worse. Please get them checked out so you’re not sidelined from training! If you’re not in pain but don’t know where to start your workout or if you need to get your form checked, please connect with us! Reach out to us by phone/text at 973-310-2678 or Click here to inquire.

Fueling: Why Proper Nutrition and Meal Timing Matter in Triathlon Training

Most triathletes are so busy trying to fit in their run, bike, swim and strength workouts on top of managing their full time job and families, that nutrition and proper fueling fall to the wayside.

What if I told you that proper nutrition is the foundation for the energy you have to train and the only way to recover?

The 2 macronutrients to prioritize are protein and carbohydrates.

Why Protein and Carbs Matter for Triathletes

Carbohydrates are your primary fuel source. Carbs are stored in your muscle as ‘glycogen’. During long duration activities like running, biking and swimming, your body taps into stored glycogen for fuel. If you’re under-fueled or low on carbs, you risk not having the energy to train and workout resulting in a sudden drop in performance due to depleted energy stores. Not only that, carbs are ‘protein sparing’. Meaning, carbs will be used as the primary source of energy ‘sparing’ the protein so that it can be used for tissue repair and building muscle.

While protein isn’t a major energy source during training, it plays a vital role in muscle repair and building. Protein is the building block of muscle, so if you are not eating enough protein, you are likely breaking down muscle especially during your high volume training weeks. 

How do we optimize nutrition to support training?

1. Before Training, Prioritize Carbs (and add a little protein) 

You need energy before you train so carbs are key at this time. Eating 1–3 hours before a workout can improve performance and prevent fatigue. Focus on easily digestible carbs with a small amount of protein. 

For example:

• Oatmeal with banana and a scoop of Greek yogurt
• A bagel with peanut butter
• A fruit smoothie with almond milk and protein powder

Heavy fats or high-fiber foods take longer to digest so sit in your system longer. Avoid having them too close to training as they can cause GI distress.

2. During Long Sessions (>90 minutes): Replenish Carbs

If your session exceeds 90 minutes, your body will start to deplete glycogen stores. Use sports drinks, gels, or chews that provide 30–60g of carbohydrates per hour. This helps maintain energy levels and delays fatigue.

3. Post-Workout (Within 30–60 Minutes): Rebuild and Refuel

This is the golden window for recovery. Your muscles are primed to absorb nutrients and start rebuilding. Aim for a snack or meal that includes 30-40g of protein and 1g of carbs per pound of bodyweight. For example, if you weigh 140 pounds, prioritize 140g of protein per day. 

Great options include:

• Greek yogurt with fruit
• A protein shake with fruit and oats
• Eggs with toast and sweet potato

Some Tips To Keep It Simple:

• Determine what your protein intake per meal should be based on your bodyweight. Divide this by the number of meals you prefer to eat. If you weigh 140 lbs and you prefer to eat 4 meals, you should consume 35g protein per meal. In general, 30-40g of protein every 3–4 hours to support ongoing recovery and muscle maintenance.

• Use an app like My Fitness Pal or Cronometer to help track your protein intake for the day.

• Don’t train fasted for long or intense workouts. It increases fatigue and risk of muscle breakdown.

• Match carb intake to training intensity. Increase your carbs on higher volume days such as on your long runs or bike rides. Lower your carbs on your lower volume days. 

By paying attention to when and what you eat, especially around protein and carbohydrate intake, you can train harder, recover faster, and race stronger. If you’re dealing with fatigue, slow recovery, or persistent injuries, your nutrition could be part of the problem. If you’re looking for help to help optimize your performance and recovery, we’re here to help! 

Reach out to our clinic—we work with triathletes at every level to keep you strong, resilient, and race-ready. 👉 Click here to book your free screen or give us a call at 973-310-2678.