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Updated07/27/2012 03:29 PM

Nutrition is tough. But it becomes even more difficult when you're training for a triathlon and have to fuel your body for three sports and for hours of practice. In this week's Segment of "Tri it Again," our Katie Gibas tells us the best nutrition to maximize performance during triathlon training and races.

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SYRACUSE, N.Y. -- Fueling your body for a triathlon can be tough.

"It's taken a lot of getting used to. I've been writing down everything I eat and when I eat it. And then chronicling my workout and how I feel," said Laura Currey, a Cicero resident.

Everything you eat has the potential to either make or break your performance.

"It definitely makes a difference on the workout. Whether it's something youre eating or not drinking enough water, the next day you can definitely feel that in a bike or a run or a swim with cramps, stitches in your side, calf cramps," said Currey.

During training athletes need to eat consistently and consume the right kind of calories, especially fruits and vegetables.

"You need fuel. You need to keep those muscles fueled. You need to not be burning muscle when you're out there doing longer workouts. So constant, healthy eating is my advice," said Brendan Jackson, the Fleet Feet Triathlon Training Program Director.

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Tri it Again: Triathlon nutrition