Triathletes need to ensure they eat adequate protein throughout the day and as a post training snack to optimise recovery and adaptation to exercise. 
Here is some helpful meal idea; 
Chicken and rice noodles soup/ 21g protein
Protein per day:
Triathlon distance:
Sprint 1.2-1.5g/kg BW/day
Olympic 1.3-1.6g/kg BW/day
Ultra/Ironman 1.4-1.7g/kg BW/day
The richest protein foods are from animal sources such as meat and dairy. If triathlete is vegetarian, vegan, they should aim to eat a wide range of pulse, beans, grains and nuts. 
I eat 5-7 portion of protein a day (20g of protein each meal)
Coacheshub.britishtriathlon.org ✌🏼️
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