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.