Complete Nutrition Plan for Ironman: Detailed Description Document
Overview
Designed by exercise physiologist, sports nutritionist, and triathlon coach Ben Greenfield, this comprehensive daily nutrition plan for Ironman goes far beyond simple “meal suggestions”. Instead, you’ll receive an exact weekly plan for base training, building to a race, carb loading, race day fueling, and even off-season and recovery weeks. With the life of a busy Ironman triathlete in mind, the meal plan includes minimal meal preparation times and food choices that are easily accessible at commercial grocery stores. In addition, nutritional supplements and ergogenic aids for each period of the training year are included, complete with discount codes and dosage suggestions.
Q&A
How specific is this plan?
Very! Using recipes, supplements, and meal planning strategies developed over a decade of working with all levels of endurance athletes, Ben Greenfield has gone through painstaking detail to provide you with exact recipe preparation instructions (bonus: they’re all incredibly quick and easy), restaurant eating-out instructions, nutrition supplement instructions, and even tips on topics such as when to switch to decaf coffee, which days to eat dessert, and how to time your post-workout meal(s)!
How does the plan change throughout the training year? In other words, am I eating the same items week after week?
When preparing for an Ironman triathlon, you should train your body differently throughout the year, depending on your level of fitness and your “phase” of training. This is called “periodization”. The most common form of periodization involves splitting the training year into “periods” of base training (laying a fitness foundation) build training (increasing volume and intensity), tapering/racing (peaking in fitness) and off-season (or recovery). This nutrition plan is written so that you have a meal plan to choose from for each of these training periods. So as the training year evolves, your plan dynamically changes recipes, foods, supplements, meal timing, caloric intake, and carbohydrate, fat and protein percentages – while making it very easy on you with no guesswork!
How does the nutrition plan change leading up to a race?
During base training, your plan revolves around healthy, holistic eating that incorporates commonly found foods and supports an active triathlon lifestyle. As you shift into an increase of intensity and volume during your build to the race, the plan includes greater amounts of recovery protein sources, performance supplements, and increased calories in the form of more workout-based meals (and more desserts!). Leading up to the race, you’ll be given complete instructions for “carbohydrate loading”, you’ll begin practicing your pre-race meal prior to your workouts, and you’ll be given a pre-race dinner and breakfast plan. Finally, in recovery weeks and off-days, the plan incorporates foods and meals that are conducive to fat-burning, immune system recovery and tapered caloric intake. These weeks also include detailed instructions for utilization of fat burning and sleep enhancing supplements.
How does the plan correlate to my annual training plan?
This plan includes 12 base training nutrition weeks (with caloric adjustments for an easier rest week every 4 weeks), 8 build training nutrition weeks (with no easy weeks) and 3 taper weeks (including a “carb-loading”) race week. If your actual training plan differs, it is very simple to simple “copy and paste” or “delete” any of the weeks to exactly match your actual plan. In other words, this nutrition plan is highly customizable.
How does the plan correlate to my workout calendar?
This plan is written for 4 weekday workouts (Mon-Thu), 1 weekday “off day” (Fri), and 2 longer weekend workout days (Sat-Sun). However, the meal plan for any given day can be switched around to fit your specific training calendar. For example, if Sunday is your “short” workout day and Wednesday is one of your “long days” you can switch Sunday and Wednesday’s meal plans. This is very simple to do with the easy-to-use TrainingPeaks copy and paste function.
Also, the “date” that the plan starts is arbitrary. The plan currently shows a start date of March 23, 2009, but when you purchase the plan, you are allowed to insert it into any point of the training year, and copy/cut/paste as needed to customize to your needs.
How many meal options will I have?
For each different period of the training year, the nutrition plan includes a variation of meals on each day, with the prevailing theme being ease of ingredients and short preparation times.
Will I have to drastically alter my diet and schedule to make sure the pre-workout meals fit in?
The pre-workout meals are the only logistically difficult part of creating a meal plan for a triathlete, since the time of the daily workout(s) varies widely among athletes. Therefore, the plan allows you to choose breakfast, lunch, dinner, or any of the snacks as your pre-workout meals. On the weekend, when planning may be more convenient, pre-workout meals are actually specified and can also be used for smaller races other than Ironman.
What kind of race day fueling plan is included?
You’ll be given instructions on what to eat for the entire week leading up to the race, as well as for race morning breakfast and directly before the race. Nutrition protocols vary widely during the race and are very individual specific, but if you need assistance with this process, you can e-mail .
Why are nutritional supplements included in the plan?
Even if you eat your fruits and vegetables, expose yourself to adequate sunlight, get plenty of sleep, and stay well hydrated, your body can still benefit from dietary supplements, no matter how healthy your lifestyle may be. Think about nutrient depletion in the soil, aging bodies, commercial harvesting and shipping processes, long term food storage, processing, addition of preservatives, pesticides, herbicides, and chemicals – all combined with heavy amounts of exercise! As an Ironman triathlete, you need more than just food, and this plan includes the option to incorporate sports performance enhancing supplements, multivitamins, fatty acids and recovery compounds to give you the ultimate advantage!
How do I customize the plan for my specific daily caloric requirements?
With great detail, the exact times, intensities, days and goals for each workout are included for each day of the entire six month training program.
What if I’m trying to lose weight or burn fat?
This plan is highly conducive to weight control and fat burning. It is recommended to choose the lower calorie option for each recipe. For even more rapid fat burning, you can use the rest week/off week or race taper week at other times during the year, since each of these weeks include tapered caloric intake and greater fat burning emphasis.
Is dessert included?
Yes, on 3 days of the week dessert is included…but for anyone attempting to lose weight, you are given the option of consuming dessert as your pre-workout meal!
Does it matter if I am a beginner, intermediate or advanced triathlete?
This plan has been successfully implemented with complete beginners up to pro level triathletes. The only consideration is that if you are more advanced, you are likely burning more calories, and will want to choose the higher calorie options for each meal.
Does this plan take into account food allergies, like lactose or gluten intolerance?
All the foods chosen in the plan are holistic and healthy options, with a focus on whole grains, fruits, vegetables, nuts and lean meats. You are also given the option of choosing for example, gluten-free sprouted bread as an alternative to wheat bread, or quinoa as an alternative to other grains. In addition, the majority of dairy products included in the plan contain their own natural lactase to assist with digestion (i.e. yogurt). Finally, many of the supplements introduced in the plan include natural probiotics and digestive enzymes to assist with gut support.
Is there any coach support included with the program?
If you come across any difficulties in understand or applying the plan to your specific needs, you are welcome to e-mail the author of the plan: .