What a Professional Triathlete Eats: A Day in the Life of Meredith Kessler

I sat down with Meredith Kessler to discuss what a day of nutrition looks like for a professional triathlete. Meredith emphasises that while her approach works for her, nutrition is highly individualised. "One diet or nutrition schedule can be a secret formula for one individual but wreak havoc on another," she explains, pointing out the importance of factors like allergies, metabolism, environment, and lifestyle.

Meredith shares her personal approach: "My rules are everything in moderation; variety is king and balance is key. Eat or drink what you like, but don’t go overboard. For me, this limits the cravings that affect a lot of triathletes."

She also notes the need for flexibility and the importance of enjoying life. "If it’s pizza night with the girls, it’s pizza night with the girls. A couple of slices now and then won’t wreck you, especially for triathletes with such active lifestyles."

Meredith’s philosophy on nutrition also extends to avoiding obsession: "While I’m aware of my food intake because it’s part of my job, I don’t count calories or stress over occasional indulgences. The goal is consistency and balance."

Here is a detailed snapshot of Meredith’s day-to-day nutrition:

Typical Day

4:30 AM

A 15-40 min ‘wake-up’ run on the treadmill, followed by a quick change for a 5:30 AM trainer session or swim workout, often paired with an interval run.

• Pre-session fuel: A spoonful of peanut butter, water with Emergen-C, two Igy Immune tablets, and a NESPRESSO with half and half.
• During the workout: 200-250 calories per hour from the same fuel used on race day to stay accustomed to it.
• Post-workout: Banana, Greek yogurt (20g protein), or a Picky Bar.

Breakfast (~10:00 AM)

• 2% Fage Greek yogurt with granola, raspberries, blueberries, and a banana.
• English muffin with peanut butter and raspberry jam.
• Fresh-squeezed orange juice and sparkling water.

10:30 AM: Recovery boots and work on the laptop before strength training from noon to 1:30 PM.

• Hydration: Water with electrolytes or a watered-down Red Bull.

Lunch (~2:00 PM)

Rotates between:

1. Tortillas with smoked turkey, avocado, pepper jack cheese, and smoky mustard, paired with chips.
2. Open-face bagel with cream cheese, smoked turkey, and avocado.
3. Scrambled eggs with southwest quinoa salad topped with Greek yogurt.

Afternoon Snack

Watermelon, often topped with electrolyte salt during hot races.

3:15—5:00 PM: Easy endurance bike ride with electrolyte drinks to flush the legs.

Post-Ride Snack: A simple protein shake with chocolate milk, Ovaltine, and protein powder.

5:30 PM: Bodywork session with her ART/PT specialist to address any niggles and ensure the body is aligned for upcoming training sessions.

Dinner (~7:45 PM)

• Chef AK prepares salmon filet, salad with homemade dressing, and brown rice ahi tuna as an appetiser.
• Dessert: Two pieces of DOVE dark chocolate.

Before Bed: On good nights, she aims to have half a cup of Greek yogurt for added protein.

Balance and Moderation

Meredith stresses the importance of balance: "I’m not willing to sacrifice the ‘life’ moments—like dinners out, date nights, or birthday cupcakes. Everything in moderation is key."

She highlights how maintaining balance helps her feel happier and more consistent in her training: "I feel happier when I don’t worry about specific race weights or restrictive eating plans. Being a happy racer fuels me to the finish."

Advice for Athletes

Meredith’s advice to fellow athletes is straightforward: "If your nutrition works for you, stick with it. Trial, error, and practice are essential to finding what your body needs. Remember, nutrition isn’t one-size-fits-all, and what works for someone else may not work for you. Stay consistent, enjoy the process, and don’t be afraid to indulge in life’s moments."