Interview with Julie Augustin: Nutritional advice for triathletes

As we approach the Geneva Triathlon, due to take place in a week's time, I had the opportunity to speak to Julie Augustin, a renowned nutritionist and experienced triathlete. Julie shared invaluable information on essential dietary practices before, during and after a triathlon, adapted to athletes of different levels and competitive distances. Here's our conversation, structured as a Q&A to help triathletes optimise their performance through proper nutrition.

Pre-race nutrition

Q Julie, what are the general nutritional guidelines for triathletes?

Julie Augustin : It's crucial to adopt a healthy diet all year round. This means eating raw, unprocessed food, cooking yourself, and structuring your meals at regular times. The basis of the diet should be plant-based, including fruit, vegetables, wholegrain cereals and pulses at every meal. Proteins should be present at every meal in physiological quantities (0.8 to 1g/kg), of animal and/or vegetable origin. It is also important to limit cooked fats and cold meats, and to favour foods rich in polyunsaturated fatty acids such as oily fish and rapeseed and linseed oils.

Q: What specific advice do you have for the days leading up to a competition?

Julie Augustin : In the days leading up to an event, it is essential to boost liver and muscle glycogen reserves by increasing starch consumption. Three to six days before the event, add starch to your evening meals and slightly increase portions at other meals. It's also important to drink more water, as the body stores 2 grams of water for every gram of glycogen. Avoid high-fibre and high-fat foods the day before the race to prevent digestive discomfort.

Q: What are some examples of typical meals in the days leading up to the race?

Julie Augustin : Here are some examples of typical meals:

• Breakfast Fruit porridge, plain yoghurt with wholemeal cereals, or a vegetable omelette with wholemeal bread.
• Lunch Quinoa salad with grilled vegetables and chicken, or wholemeal pasta with homemade tomato sauce and tuna.
• Dinner Wholemeal rice with grilled fish and steamed vegetables, or lentil dahl with basmati rice.

Q : What foods should I avoid before a race?

Julie Augustin : Foods that are too fatty, heavy or high in fibre should be avoided, especially industrial and ultra-processed foods. It is also advisable to avoid alcohol.

Q : What should I eat just before a race?

Julie Augustin : The last meal before the race, taken around three hours before the start, should be rich in carbohydrates but light and easy to digest. For example, porridge or a sports cake.

Q : How do you manage hydration before a race?

Julie Augustin : It's crucial to start increasing your water intake a few days before the race. Drink regularly throughout the day and watch the colour of your urine: it should be clear, a sign of good hydration. The day before the race, continue to hydrate without excess to avoid overloading the kidneys.

Nutrition during the race

Q: What are your tips for eating during the race for the different triathlon formats?

Julie Augustin : The nutritional strategy varies according to the duration of the effort.

• Sizes XS and S (duration <1h30) A starchy diet the day before is generally sufficient. During the race, it's a good idea to bring a bottle of water or sports drink.
• M format (2h30 to 3h30 effort) : The last long training session should take place three or four days before the race. After that, you should increase your starch portions. During the race, take along two flasks of sports drink and carbohydrate foods such as fruit pastes or energy bars. Eat these foods regularly, especially after swimming and during cycling.
• Format L Carbohydrate intake: Increase your starch intake in the days leading up to the race. During exercise, eat a carbohydrate food every 30 to 45 minutes. It's important to hydrate every 10 minutes, especially with an energy drink containing minerals.

Q: What's the recipe for a good home-made sports drink?

Julie Augustin : A good homemade sports drink can be made with 1 litre of water, 3 to 10 lumps of sugar (depending on energy requirements), 1 gram of salt, and the juice of a lemon for flavour. The sugar concentration should be adjusted according to the outside temperature: 60-80g/l in cold weather, 30g/l around 20°C, and 20g/l in hot weather.

Q : What should I eat and drink during a race?

Julie Augustin : During a race, it's important to drink small quantities of water or a sports drink regularly. For an effort lasting more than 3 hours, add solid foods such as fruit pastes or small pieces of sandwich. For longer races, salty foods can also be eaten to avoid sugar indigestion.

Q: What specific advice would you give about refuelling during a race?

Julie Augustin : For refreshments during the race, I recommend that you identify the refreshment points in advance and adapt your strategy accordingly. Carry only the bare essentials of food and drink, supplementing with what you find at the refreshment points. Take small sips or bites to avoid digestive problems.

Nutrition after the race

Q : How do you recover after a race?

Julie Augustin : Recovery begins as soon as you arrive, with rehydration and a small snack rich in minerals, such as dried fruit or pieces of fresh fruit. In the three hours following the race, it is essential to eat a balanced meal providing carbohydrates and protein, or at least a snack such as bread and cheese or yoghurt with a banana. A home-made recovery drink can also be prepared by replacing the salt with 4g of sodium bicarbonate in the sports drink.

Q : What foods are recommended for optimal recovery?

Q : How important is urine monitoring for recovery?

Julie Augustin : Monitoring the colour of your urine is a good indicator of how hydrated you are. After a run, your urine should become clear again as quickly as possible. This indicates that you are well rehydrated and that your body is correctly eliminating the metabolic waste produced during exercise.

The impact of nutrition on the mind

Q : Does diet have an impact on your mental state during a race?

Julie Augustin : Absolutely. A good diet helps to maintain good digestion and avoid abdominal pain, which can affect determination. What's more, avoiding depletion of energy reserves is crucial to keeping your spirits up until the end of the race.

Post-training recovery

Q: What do you recommend for a good recovery after training?

Julie Augustin : After training, it's important to rehydrate and eat a small snack rich in carbohydrates and protein. For example, a fruit and yoghurt smoothie, or a small sandwich with ham and cheese.

For more personalised advice, we recommend consulting a nutrition professional in the months leading up to a competition.
This interview reminds us of the importance of eating well, not just before, during and after a race, but throughout the year to optimise athletes' performance and health. Good luck to all the participants in the Geneva Triathlon!

photos La Tour Genève Triathlon