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Eating almonds reduces belly fat

Nuts are rich in source fat. The fats in nuts its absorbed very poorly. 

Why nuts are not fattening ? The fat in almonds is located inside the almond cells. Even after prolonged chewing, most of almond cells remained intact and the fat was inside the cells. Since fat is absorbed only after it is released from cells, most of fat in almonds cannot be absorbed in the upper part of your intestinal tract. This explains why the calorie count of nuts is really lower than what you read on the label.

I go ahead and snack on nuts.

• 1.5 ounces (42 grams) of whole almonds a day

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Pepermmint tea benefits

Peppermint could improve exercise performance.
Peppermint is an effective way to boots athletic performance, your breathing during a workout and improve your blood pressure and heart rate. Peppermint can help improve digestion problems and is delicious and refreshing way to boots your overall health. 
Sometimes, simple things can have a big impact on our training. 
‪#‎triathlete‬ ‪#‎triathlon‬ ‪#‎healthy‬ ‪#‎food‬ ‪#‎eatclean‬ ‪#‎nutrition‬ ‪#‎diet‬ ‪#‎getfit‬‪#‎instahealth‬ ‪#‎healthychoices‬ ‪#‎fitness‬ ‪#‎fit‬

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Tofu and Rice Noodles soup

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 ✌🏼️
‪#‎recovery‬ ‪#‎triathlon‬ ‪#‎triathlete‬ ‪#‎triathlontraining‬ ‪#‎nutrition‬ ‪#‎protein‬‪#‎swimbikerun‬ ‪#‎swimming‬ ‪#‎cycling‬ ‪#‎running‬ ‪#‎delicious‬ ‪#‎food‬ ‪#‎foodporn‬‪#‎foodpics‬ ‪#‎eatclean‬ ‪#‎hungry‬ ‪#‎tasty‬ ‪#‎lunch‬ ‪#‎getfit‬ ‪#‎active‬

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healthy chocolate treat

A simple, healthy chocolate treat. 
I'm not a chocoholic but I came across this Seed and Bean dark sea salt chocolate and it's really beautiful chocolate. The texture is pleasure in itself and its clean and rich chocolate.
Benefits of chocolate that helps widen blood vessels and improve blood flow. 
I made those low carbs, sugar free, high protein ( I used Nuzest protein www.nuzest.eu per 100 g:148kj, 1.9g fat, 2g carbs, 82g protein) truffles for my pre workout snack when I feeling bit low and slow.
What joy of a small bar of dark chocolate reaps better results ✌🏼️🏊🏼🚵🏼🏃🏼 
#getfit #tasty #triathlete #triathlon #swimming#cycling #running #yummy #desserts #food#chocolate #delicious #sweet #eatclean #healthy#run #workout #runhappy #fitness #foodporn

 

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It's not rocket science diet

I have learned about healthy food basics and the proper balance of nutrients I need each day. My body doesn't require rafined sugars, prcessed foods, sodas or artificial sweeteners. 

Here I will show you what and how much I do eat for Triathlon races and healthy life style.

This isn't diet, it's a plan that I have learned how to eat healthy for the duration of Triathlon and for the rest of my life. My elite nutrition focuses on eating 5 meals a day, none too large or too small. All the meals contain roughly the same number of calories. This frequent eating is optimal for my metabolism and provides stamina for my intense workout.

Each meal listed is around 40% protein, 40% carbs and 20% fat. It's important to balance protein, carbs, and fats to promote optimal blood sugar control. The recommended foods have a low glycemic index, which has less impact on blood sugar. High glycemic foods, such as white bread and candy, cause rapid rise and subsequent rapid drop in blood sugar, draining my energy. Low glycemic foods provide me with steady energy throughout the day and optimal fuel for my workout.

I eat every few hours.

Meal 1: breakfast time                                                                                                                                   Meal 2: mid morning snack                                                                                                                             Meal 3: lunch time                                                                                                                                               Meal 4: afternoon snack                                                                                                                                   Meal 5: dinner

Timing my meals is important because eat something every few hours is keeping my metabolism burning steadily.

 I eat a very small meal about one hour before exercising is ideal for me. I drink 8-10 glasses of water per day. Not only to keep it me hydrated, it ease my hunger. One of the primary causes of hunger pangs is dehydration.

I go low carb. Because I have more than enough energy from the essential fats and proteins in my program. I cook with coconut oil or butter because these fats are more recognisable to the my body and less likely to be stored as fat and more likely to be used as a fuel source. I eat unrefined foods such as fruit, vegetables, unprocessed meat, cous cous, quinoa. Means this food has not gone through an extensive change from it's natural state. I eat essential fatty acids, for example, olive oil, avocado, meat, nuts and fish oil. I eat protein as meat, fish and eggs. Proteins lead to me generally feeling fuller for longer and hence resisting the temptation snack. I eat vegetable with every meal is the best way to get more nutrients in my body. Good options include spinach, kale, brocolli, beetroot to name a few. I eat two portions of fruit  a day because fruits are high in sugars so I don't want to go overboard. I like grapefruit or berries which are high in antioxidants. I don't drink alcohol or fizzy drinks.

So what I eat ?

Breakfast - 2 scrambled eggs with a knob of coconut butter, 50g smoked salmon and cup of spinch

Mid snack -  5 brazil nuts

Lunch - chicken 100g, salad, made with spinach, brocoli, and any other veg I can,  olive oil. Serve with 60g of quiona.

Afternoon snack - tablespoon of hummus and 2 oatcakes

Dinner - griddled salmon with steamed kale and green beans. Served with one jacket potato.


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