Nutrition and Pre- RacePreparation

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Nutrition and Pre- RacePreparation

I dont diet! As an athlete, you should never diet to lose weight. Instead, create positive habits that yield long-term. Athletes who go on crash diets seldom have success over the long term.

First off I eat breakfast. This is a good time to take in any starchy carbohydrates you may eat as well as plenty of protein and fat. Breakfast is the bedrock of a day of good eating.

  • I also drink a lot water, tea, or even coffee.
  • I eat fruits and veggies as and essential source of vitamins and minerals.
  • My each meal include 20- 30 of protein 
  • I dont count my calories - its a dangerous and distracting game for the training athlete!
  • I dont do cheat meals - there is nothing wrong with eating a few fried chicken every now and then. I am better off allowing myself to enjoy small amounts of my favorite low-quality foods daily than you are saving them up for the weekend and then going nuts.
  • and I also cut refined sugar and I see many improvements 
  • Fat is the greatest source of energy - Dietary fat is essential to human life. Believe it or not we can live without carbohydrates. But we cannot survive without protein and fats in our diet. IMPORTANT - you need to be careful as to how much you are having as it can easily push your calories too high. 

Another tip how to prepare for your Triathlon Race is:

Practice to remove wetsuit quickly: 

Strip the arms and upper torso off as you are coming up to T1.  When you get to your bike rack, sit down and strip the legs off.  Also, use some sort of lubricant prior to putting it on.  Some people use cooking spray, but that will eventually break down the neoprene.  What I use is called "TriSlide" and you can get it from any tri store.  Spray it on the inside of the legs, and they will slide on and off much easier at T1.

 

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Sports drinks I have tried

Water makes up 50-60% of your body weight and aids many of the body's processes including sweating to stabilize your body temperature. I always take a water bottle with me so that I can top up my hydration level as and when I need. 

As you sweat, you lose electrolytes ( essential minerals stored in the body, such as sodium, potassium, and zinc).

There are three kinds of sports drink design to help you rehydrate during and after exercise

What should you look for ? Drinks you have while you are training are split into two types:

  1. Energy drinks - designed to replace calories efficiently and keep you hydrated.
  2. Hydration drinks - designed to replace fluids and minerals without energy boots.

There are three kinds of sports drink design to help you rehydrate during and after exercise:

  • HYPOTONIC - in hot weather and when you are sweating a lot. Can be drunk brfore, during and after a workout
  • ISOTONIC - during a workout or run. These drinks contain the same proportion of salt and water as your body's natural fluid balance, helping to maintain your carbohydrate-electrolyte balance during exercise.
  • HYPERTONIC - after exercise. These drinks are very high in carbohydrates. Provides the muscle with fuel .

The sports drinks industry has transformed from a hanful of sachets and tubs.


POWERBAR 5 ELECTROLYTE

Type: Hydration tabs, Carbs: 0.5g, Sodium: 0.63g, Sugars: 0.1g

PowerBar's tabs throw in a quinet of electrolytes to the standard effervescent mix - sodium, potassium, chloride, calcium, and magnesium. Concentration and relatively low, which means there's little danger of nausea if your stomach is already feeling delicate, making them well suited to longer, lower - intensity rides or workout. The fizzing tabs mix quickly and stay mixed, so you don't need to worry about shaking your bottle or supping slidge. For an extra boots, the new pink grapefruit and lemon tonic boots flavour also contain 75 mg of caffeine per tab.

NUUN TABS

Type: Hydration tabs, Carbs: 0.43g, Sodium: 0.9g, Sugar: 0.1g

Nuun was the first company to create effervescent tablets that mixed into minimal carbohydrate drink - and its tabs are a great light - use option if you are fussy about flavours. No fewer tahn 11 flavours are available and though a few testers complained some had a slightly tart, chalky taste. The lack of sweetness was welcome when sweating buckets on a turbo, and the sodium levels are the lowest on test too. This helps keep stomach happy on longer rides and makes it ideal for low - intensity riding or if you don't tend to sweat much. 


SiS ELECTROLYTE

Type: Hydration, Carbs: 36g, Sodium: 0.2g, Sugar: 7g

Since In Sport suggests mixing a large 50g serving its Go Electrolyte mix per 500ml drink, which contains a whopping 36g carbohydrates. That'll take a fair while for your body absorb - even with 2:1 glucose to fructose ratio to help sped things up. The very strong natural flavours and artificial sweeteners worked fine off the bike, but were too much for some tester when really working hard. The obvious solution to both problemas is to dilute it more, which also makes it more economical, though it does also reduce the already low electrolyte levels.

Use your PROMO CODE DOLPHINCSDA4 and get your 5% off on your order and free shipping 


HIGH 5 2:1 ADVANCED

Type: Energy, Carbs: 44g, Sodium: 0,24g, Sugars: 18g

High 5 has been an athletes mainstay for years products like this well - priced, high - payload drink are why. A full 44g of carb per 500 ml makes it the most energy - rich drink here, but starchy maltodextrin carbs are combined with a fructose chaser designed to increase energy absorption rates and tolerance. You will still need to be careful to not drink yourself thirsty, but you will be getting maximum fuel reloading and calories for your money. Natural flavourings are subtle and palatable and it mixes well. The only electrolytes are sodium and potassium but they're enough for most situations.

 

 

 

 

 

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Reach the racing weight

Many endurance athletes struggle to reach their racing weight for more or less the same reasons that non athletes struggle to reach a healthy body weight Typically athletes perform best when they carry just a little more body fat than minimum that is required to sustain good health.


Here is a set of few dietary, behavioral, and exercise guidelines to help endurance athletes reach their optimal body weight:

  1. High quality foods promote lean body composition and overall good health. Low - quality foods do the opposite. The six categories of high - quality foods are:
  • fruits
  • Vegetables ( including legumes)
  • whole grains
  • lean meats and fish
  • dairy
  • nuts and seeds

Low quality foods are:

  • refined grains
  • fatty proteins
  • sweets
  • fried food

   2. The first thing of most of us think of when the topic turns to weight management is      overeating and its avoidance. Whether its high-quality or low quality, simply eating too much food will foil anyone's efforts to lose weight.

You might find it easier to avoid overeating if you start each meal by filling some space in your stomach with a food or liquid that has low calorie density.

     3. Monitor yourself - for example, on a home scale with bioelectrical technology at least once every four weeks

     4. Balance your Energy source - there are three major sources of energy in the diet :

  • carbohydrates
  • fat
  • protein

    5. Time your nurition - in the effort to reach your racing weight, it is important that you pay attention not only to what you eat but also to when you eat.

  • Eat early - everyone should eat breakfast, if you workout in the morning, eat light, carb- rich snack after waking and then eat a full breakfast within an hour after completing your workout. If you don'd train until later, eat full breakfast within an hour after getting out of bed.

 

  • Eat carbs early and protein late - your breakfast should contain plenty of carbs because your body needs carbs in the morning to replenish liver glycogen stores to meet the energy demands of the most active day.

                                                   - your dinner should contain a little less carbs and more protein because at the end of the day the body switches into a biochemical rebuild - and - repair mode, and protein is needed for these processes.

  • Eat before exercise - is providing your energy, the smaller your meal is and the more time you you allow between it and the workout, the less likely it will be to cause uncomfortable stomach sloshing, bloating, or other symptoms during the workout.
  • Eat during exercise - you will want to withhold carbs during roughly hal of your workouts that last between one and two hours. Doing this will make those workouts harder, but it will also make you fitter than you would be if you used sports drinks or energy gels as crutch in all such workouts.

 

  • Eat after exercise - your body needs carbohydrates to replenish muscle and liver glycogen stores, protein to rebuild damaged muscle tissue, and fluid to rehydrate. The sooner you take in these nutrients after exercise, the more effectively your body will be able to use them. 

 

  • Eating on Weekends - it's okay if your weekend eating schedule is a little different from your weekday routine. But at least be sure to maintain your normal diet quality standards on weekends

 

  • Forget about "cheat" meals - there is nothing wrong with eating a few pieces of fried chicken every now and then, but your food treats should not become a weekend routine. You are better of allowing yourself to enjoy small amounts of your favourite low - quality foods daily than you are saving them up for the weekend and then going nuts 

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PROTEIN – REPAIR AND REBUILD

MUSCLE PROTEIN BALANCE AND THE REGENERATION OF NEW MUSCLE TISSUE

Protein is important not only for sustained training and adaptation, but also for health and well-being. Proteins support the structural and functional processes within the body, such as providing the building blocks of our muscles allowing us to move. Consuming protein throughout the day, paying special attention to post-exercise protein ingestion, can help kick-start the recovery process, and help to repair damaged muscle cells which can support training adaptations.

 

Muscle cells are constantly being turned over, meaning the body is in a state of muscle protein breakdown (MPB).

 Following overloading exercise such as intense triathlon training, structural damage to muscles will occur and MPB increases. In order for the body to repair, rebuild and adapt to training, a source of amino acids needs to be ingested to help stimulate MPS to a greater extent that MPB. This is known as net positive muscle protein balance. This positive state will allow the body to make new proteins and lay down more muscle cells, encouraging adaptation to training

PROTEIN PER DAY

The amount of daily protein needed in the diet will change depending on the activity level of the individual.

A sedentary individual needs about 0.8 g/kg BW/day,

however those with higher activity levels need more protein in order to achieve net positive muscle protein balance, contributing towards training adaptations.

The table below describes how much protein an athlete needs based on the distance of triathlon they are training for.


TRIATHLON DISTANCE                                      PROTEIN RECOMMENDATIONS9 (g/kg BW/day)

               Sprint                                                                                                    1.2 - 1.5

              Olympic                                                                                                 1.3 - 1.6

             Ultra/Ironman                                                                                        1.4 - 1.7

Triathletes undertaking strength as well as endurance training may require additional protein per day, and are advised to take the upper limit of the range.


 RECOVERY  PROTEIN RECOMMENDATIONS9 (g/kg BW)                  0.24 - 0.4

Recovery protein refers to the recommended amount of protein to be consumed immediately after training. This protein feed should be incorporated into your daily protein requirements


Daily protein intake is important.

There are many different types of protein, all of which can be found in common food sources when eating a balanced diet. However, there are three common proteins which are often associated with being consumed around exercise:

 

WHEY

A fast absorbed protein which can cause a peak in amino acid appearance at 30 - 60 minutes post ingestion. This means the building blocks for the production of new proteins are available quickly.

 

CASEIN

A slow absorbed protein, which releases amino acids into the blood stream at a slower rate than whey. However, the rate of amino acid release is sustained over a longer period of time.

 

SOY

A medium release protein, which bridges the appearance of amino acids between whey and casein.

RECOMMENDATIONS

Take on a form of one of the following foods which are high in whey and casein, perfect for post exercise and pre-bed protein packed snacks;

• Cow’s milk

• Cottage cheese

• Greek yoghurt

• Sport Nutrition protein supplements

 

The richest protein foods are from animal sources such as meat and dairy. These foods are known as ‘complete protein sources’, meaning they provide all the essential amino acids needed as part of a healthy diet.

 

 

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 are some helpful meal and snack ideas;

BREAKFAST

Swiss muesli and milk (70 g) 10 g protein   or

2 poached eggs on 2 slices of white toast  17 g protein

 

LUNCH

Ham sandwich  17 g protein or

Chicken salad with 2 pitas  21 g protein

SNACK

Semi skimmed milk (350 ml)  12 g protein or

Scrambled eggs (3 medium) with milk 22 g protein

DINNER

Chilli con carne (200 g) with rice 20 g protein or

Large beef steak (150 g) with rice & vegetables 20 g protein 40 g protein

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WHY DO WE NEED MACRONUTRIENTS?

Macronutrients such as carbohydrates, fats and proteins are required in the diet in large amounts compared to micronutrients; vitamins and minerals. Macronutrients provide calories for energy, and are required by the body for growth, metabolism and other body functions.


PROTEIN

– The building blocks for muscle growth and maintenance.

– Supports bone health.

– Formation of haemoglobin to transport oxygen around the body

Meat, dairy and plants

Meat, dairy and plants

CARBOHYDRATES

– A major source of energy for training and competition.

– Fibre to promote good bowel health. 

Fruit, vegetables and starches e.g. pasta, rice.

FAT

– Provides energy for long duration exercise.

– Helps to promote vitamin transport and storage.

– High-density lipoprotein picks up cholesterol and transports it to the liver for removal from the body

Many foods both sweet and savoury. Mostly from dairy sources, meat and plant oils.

Many foods both sweet and savoury. Mostly from dairy sources, meat and plant oils.

WATER

– Prevents dehydration.

– Maintains blood volume.

– Allows chemical reactions to occur in the body


The following chart shows recommended carbohydrate, fat and protein intake as a proportion of daily energy requirements for an athlete to support health and training demands1 . The amount of each macronutrient can be manipulated to reflect activity type, intensity and volume. For example, a triathlete training for an Ironman may require a larger proportion of carbohydrates to support training demands than if he/she were training for a sprint distance triathlon. 


VITAMINS & MINERALS

– TYPE Eat a rainbow a day with a mixture of colourful fruits and vegetables along with a variety of foods to obtain a broad range of vitamins and minerals. The wheel below explains the vitamin and mineral content of common foods, and how these can support your health.

Vit A -  Eye health and supports immune system Vit B12 - Releases energy from nervous system health food and keeps the nervous system healthy Vit C - Protects cells and helps wound healing Vit D - Supports bone and teeth health Magnesium - Helps turn the and teeth health food we eat into energy, and supports hormone production Zinc - Helps to make new cells and supports wound healing Calcium - Helps to build strong bones and teeth,  helps our muscles contract and blood clotting for wound healing Iron - Helps to make red blood cells, which carry oxygen around the body

Vit A -  Eye health and supports immune system

Vit B12 - Releases energy from nervous system health food and keeps the nervous system healthy

Vit C - Protects cells and helps wound healing

Vit D - Supports bone and teeth health

Magnesium - Helps turn the and teeth health food we eat into energy, and supports hormone production

Zinc - Helps to make new cells and supports wound healing

Calcium - Helps to build strong bones and teeth,  helps our muscles contract and blood clotting for wound healing

Iron - Helps to make red blood cells, which carry oxygen around the body

 These are a select few of the vitamins and minerals that play an important part in a healthy diet


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CARBOHYDRATES FOR PERFORMANCE DAILY INTAKE

Carbohydrates are the main source of fuel for endurance activities such as triathlon. There are two distinct types of carbohydrate, which may be useful to optimise glucose availability for exercise.

Carbohydrates are the main source of fuel for endurance activities such as triathlon. As the intensity and volume of training increases, the daily carbohydrate intake needs to increase. Determine daily carbohydrate requirements needed to support training by referring to the table below. 


RECOMMENDED DAILY CARBOHYDRATE INTAKE

 TRAINING TIME PER DAY (HOURS)                     CARBOHYDRATE PER DAY (g/kg BW/day)

Sprint distance triathlon (1 hour/day)                                               5 - 7

Olympic distance triathlon (1 - 3 hours/day)                                  6 - 10

Ultra/Ironman distance triathlon (≥4 - 5 hours/day)                    8 - 12

CARBOHYDRATE (g/kg BW) Recovery                                          1.0 - 1.5 g/kg BW within 30                                                                                                                             minutes post exercise, and again                                                                                                                   every 2 hours for 4 - 6 hours.


 

HOW TO CALCULATE YOUR CARBOHYDRATE REQUIREMENTS

Carbohydrate dose/day x Body weight (kg)

e.g. Sprint distance training 5 g x 75 kg = 375 g carbohydrate/day

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