30 healthy habits every ironman triathlete should maintain

Triathletes often seek various training tips for that extra edge. Many believe that race-day nutrition can provide more energy. However, without a healthy body, even the best-sounding advice can lead you astray. In reality, it's quite simple: maintaining health can reduce injuries, promote recovery, and help muscles function better, leading to a more balanced physique. By removing obstacles that hinder the body's natural progress, your training and race performance will improve rapidly. Here is an effective 30-day plan:



1. Get enough vitamin D

Vitamin D helps muscles, hormones, the immune system, and the brain function better. Surprisingly, many triathletes lack sufficient vitamin D. If you're unsure about your vitamin D levels, get a blood test, preferably in spring when levels are lowest. Adequate sun exposure can boost vitamin D, but avoid sunburn.



2. Ensure 7-8 hours of sleep each night

If you want your body and brain to recover fully, less sleep than this is insufficient.

3. Avoid refined carbohydrates in your daily diet

Even small amounts of refined carbohydrates can negatively impact your training or race. This means avoiding almost any food made from flour and sugars (except during long training sessions or races).

4. Avoid junk food

This includes fried, processed, and packaged foods.



5. Create the most pleasant physical, chemical, and mental environment at home and work

6. Eat real food

'Real' food here refers to a diet primarily consisting of vegetables, fruits, nuts, seeds, and legumes.




7. Stand more, sit less

Whenever possible, stand instead of sitting. The harm of sitting isn't limited to physical injury; those who sit frequently are more prone to injury and illness.

8. Eat organic eggs

Organic eggs are a relatively inexpensive source of high-quality protein, and the yolk contains healthy fats and other important nutrients.

9. Eat organic grass-fed meat

Organic grass-fed meat is not only healthy and safe but also a source of many nutrients that are hard to obtain from other sources.

10. Consume healthy dairy products

Organic raw milk cheese, including egg whites, is the best.

11. Listen to or play music daily

12. Ensure 10 servings of fruits and vegetables daily

13. Never skip breakfast

After a night without eating, it's essential to replenish your body's energy in the morning.



14. Develop your body's fat-burning mechanism—aerobic system

Simple aerobic exercise can achieve this.

15. Remember this formula: Training = Exercise + Rest

16. Avoid skipping meals

Plan your meals in advance or always carry a healthy energy bar (preferably homemade).

17. Only eat healthy snacks

For example: fruits, vegetables, cheese, and leftovers from the previous meal (which must also be healthy).

18. Only eat healthy sweets

Healthy sweets should also be tasty and easy to make at home, such as organic cocoa, which is very beneficial for health.

19. Look at the morning sky after waking up

Letting daylight into your bare eyes is good for both the brain and body, but don't look directly at the sun.

20. Drink a moderate amount of warm water first thing after getting up

This helps activate your internal organs.



21. Stand while putting on shoes and tying shoelaces

This helps train the brain to better coordinate the body's balance. These improvements in body functions will help reduce the risk of injury while improving swimming, cycling, and running postures.

22. Go barefoot as much as possible

During the day, go barefoot whenever possible. Whether at work, at home, or elsewhere, being barefoot is a great therapy for the entire body.

23. Avoid stress from various radio, TV, and internet ads

24. Train only with people you like, or train alone to better listen to your body's needs

25. Only drink juice, sports drinks, and similar products during exercise and races; avoid them in your daily diet

26. Seek professional help for injuries

If you have persistent injuries, seek professional help. If you don't have one now, start looking.



27. Prepare your own training diet with healthy ingredients

28. Measure your waistline every one or two months

Unless you're still growing, never allow your waistline to increase.

29. Wear the flattest, least supportive, and most comfortable shoes

Don't worry too much about shoe size; let your feeling decide if they fit.

30. Perform a maximum aerobic function (MAF) test once a month

Don't let your aerobic system slow down.

The article's author, Phil Maffetone, is an internationally renowned expert in health, nutrition, and endurance training, a bestselling author, and a composer. He has coached many world-famous triathletes, including six-time Ironman champion Mark Allen. Triathlon Magazine named Phil Maffetone 'Coach of the Year,' and Inside Triathlon magazine listed him among the 20 most influential people in endurance sports in the 20th century.