3. Increased protein intake
I recommend that triathletes aim to get roughly 30 percent of their daily calories from protein during a quick start. There are two reasons for this recommendation. First, high-protein diets are more filling than moderate- and low-protein diets. So increasing your protein intake during a quick start will help you maintain your daily calorie deficit without hunger. Second, increased protein intake will help you build muscle through strength training.
Within the training cycle your protein intake needs to be lower to make room for increased consumption of carbohydrate, your most important endurance fuel.