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Viridian Daventry Triathlon – Nutritional advice Part 1

Friday July 13, 2018
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Congratulations on your entry to the Viridian Daventry Sprint Triathlon! 

 

To help you along the journey of ‘train, eat, sleep, repeat’ we have put together some nutritional guidelines to help you prepare and to have your best race performance. 

 

Sprint triathlon is an intense sport with high energy requirements. Here, nutritionist, endurance athlete and ‘Ironman’ finisher, Jenny Hall, explains the key mechanisms and where diet can create significant gains. 

 

Exercise teaches the muscles to be efficient at producing energy whilst developing muscle fibres that subsequently improve performance.  The development of muscle fibres and the increased utilisation of oxygen in energy production is known as adaptation, this requires a supply of amino acids from protein rich foods. 

Consistent exercise also triggers changes at the cellular level that are supported by dietary fats. 

 

Nutritional Requirements

Consequently carbohydrates, proteins and fats are important elements in triathlon nutrition.  The table below shows examples of the macronutrients.  It has been shown that nutrient dense foods such as herbs, spices, vegetables, nuts and seeds, besides being high in fibre also contribute to satiety. 


Carbohydrates 

 Proteins 

 Fats 

Potatoes, rice, wholegrains, starchy vegetables (carrots, parsnips, turnips, swede, butternut squash and pumpkin), sweet potato 

 Lean grass-fed meats, poultry, eggs, fish, legumes, nuts, dairy products

 Nuts, seeds, oily fish, avocado, coconut, cold pressed organic oils. 


 

Keep meals to a simple formulation; one third of the plate starchy vegetables and carbohydrate sources, one third lean proteins and the final third a multi-coloured array of vegetables, finished with a drizzle or sprinkle of fats.

Sample Breakfast:
2 – 3 eggs scrambled with Organic Raw Coconut Oil
Stir fried spinach, tomatoes and mushrooms
Wholegrain bread/Sprouted grain bread

Sample Lunch:
Grilled salmon
Broccoli, carrots, red cabbage
Sweet potato
Sprinkle of mixed seeds and drizzle of organic hemp seed or flaxseed oil

Sample Dinner:
Mixed beans
Quinoa
Kale, cauliflower, red pepper
Seasoned with garlic, turmeric, black pepper and Himalayan pink salt
Handful of crushed almonds and a drizzle of organic hemp seed or flaxseed oil

 



Snacks:
Fruit, hummus and veg sticks, handful of raw nuts, dates, oat cakes and organic pate, natural yogurt with fruit.

Drinks:
Herbal teas, fruit teas, water.

Pre workout snack:
To fuel a workout it can be useful to take on a carbohydrate rich snack 90 minutes prior to training, this could be 75 grams of oats in milk/nut milks with berries and mixed seeds or mashed banana and nut butter on oatcakes.

Post workout meals
Following the ‘one third of a plate’ formulation will provide enough carbohydrates to replenish glycogen stores and proteins to repair muscle damage (adaptation) plus nutrients for our physiological functions.  Ideally this meal should be consumed in the 45 minute window after exercise.  If eating a meal is unsuitable, consider blending a banana and a large double handful of spinach with skimmed milk and throw in a couple of tablespoons of raw nuts.

Applications such as ‘my fitness pal’ is a useful and quick way to log food intake.  This enables the user to observe caloric and nutrient intake.  There are a number of useful online calculators that estimate your caloric requirements using weight, height, sex and activity output.

Hydration
Optimum water intake is estimated around 2 litres daily, however this may vary dependant on climate and quantity of exercise.  A useful hydration indicator is the colour of urine; optimal hydration produces straw coloured urine versus a dehydrated state that produces dark urine and infrequent urination.  It is important to replenish electrolytes lost in sweat, this can be achieved using electrolyte or sports drinks, however what out for excessive sugars and artificial sweeteners.

Supplements
In addition to a rainbow diet and optimum hydration, the three key supplements to consider are a good quality multivitamin, an omega-3 oil and the mineral, magnesium. A multivitamin is an all-round insurance policy against deficiency especially when physically active. The omega-3 (from plant or fish oils) offer joint supporting properties, which the magnesium contributes to a reduction of tiredness and fatigue, supports electrolyte balance, the nervous system, normal muscle function.

These three supplements are appropriate for the majority however, certain individuals may have health issues that require further supplementation.  

Jenny’s programme includes the following supplements from Viridian Nutrition:

=         Viridian Nutrition Sports Multi; a high potency multivitamin and mineral complex.
=         Vitamin D3 2000iu; a vegan vitamin D3.  
=         Organic Scandinavian Rainbow Trout Oil; a sustainably produced fish oil
=         High Potency Curcumin Complex
=         Co Enzyme Q10 100mg with MCTs
=         Synbiotic Daily; a probiotic and prebiotic blend
=         Sports Electrolyte Fix; minerals from the Salt Plains of Utah
=         Qi Ribose; a nutritional kick-start providing high-potency support.  Featuring Ribose with the supportive nutrients Magnesium, Acetyl-l-carnitine and Malic Acid.

These nutritional guidelines will help you feel energised in the weeks up to the event.  

 

To see the next instalment in Jenny's advice videos, click here: http://bit.ly/V-Triathlon-2


The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.

 


 

TAGS: SportsVideos, Daventry Triathlon, Viridian Daventry Triathlon

 

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