For the technically minded, here are the triathlon nutrition calculators from GlaxoSmithKline’s “Eat to Compete” workshop at the end of May that I attended. The calculator, in three steps, is for overall calorie requirements. The tables for carbohydrate and protein requirements are starting points only so defined in ranges and subject to trial and error.
FOLLOW THE STEP BY STEP GUIDE TO CALCULATE YOUR TOTAL DAILY ENERGY REQUIREMENTS:
Step 1 – Calculate your basal metabolic rate (BMR)
Step 2 – Multiply your BMR by a physical activity factor (PAF) using the table below:
Energy expenditure (Kcal): BMR x PAF, for example 1,716.8 x 1.55 = 2,661
Step 3 – Add the thermal effect of food (TEF): estimated as 10% of calories consumed
Total energy expenditure (Kcal) = (for example) 2,661 + 10% = 2,927
TABLES FOR CARBOHYDRATE & PROTEIN REQUIREMENTS
They also gave a rough guide to calculate your carbohydrate and protein requirements as follows:
CARBOHYDRATE (1g = 4Kcal)
Carbohydrate for recovery (within 30 minutes of exercise) = 1.0 – 1.5 g per Kg body weight.
PROTEIN (1g = 4Kcal)
Protein for recovery (within 30 minutes of exercise) = 0.2 –0.4 g per Kg body weight.