Transcript Triathlon Nutrition - Meridian Triathlon Club

Triathlon Nutrition
Agenda
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Fats, Proteins, Carbs
Strength and endurance diet changes
Carb loading
Race day
Recovery
Intro
I have been a PT for 3 years and have worked hard to
increase my nutrition knowledge over this period. It’s
important to remember that whatever you hear and get
taught, EVERYONE IS DIFFERENT. Bearing that in
mind, try not to use superlatives when talking about
nutrition. What seems to work best for you may not
necessarily be the case for someone else.
- Just because Chrissie Wellington did it doesn’t
mean you should!
Why eat fat?
Fat is an essential building block.
Benefits:
• Hormones production – mood, hunger,
metabolism, growth, reproduction etc.
• Vitamin absorption – A, D, E and K
Sources:
Dairy, nuts, avocados, oily fish, eggs, beef…
Carbs
(a.k.a Sugar)
• Primary fuel source
• Stored carbs: 100g in the liver, 250-400g
in muscles
• Extra carbs are converted to fat
Sources:
Grains, fruit, potatoes, vegetables, quinoa,
buckwheat
Protein
• Building block for muscle
• Increased satiety
• Higher protein is needed the fewer
calories you eat.
Sources:
Meat, eggs, fish, whey, dairy and tofu
Supplementation
• Nitrate – Root vegetables, beetroot juice.
• Caffeine – Coffee, energy supps.
• Creatine
• Vitamins
Food for strength. Food for
endurance.
• Macronutrients, Carbs/Proteins/Fats
• Calories per gram 4/4/9
• Ratios depend on your goals and how it makes you feel
Endurance
Muscle Gain
Fat Loss
Protein
15%
Carbs
60%
Fats
25%
P ro t e in
25%
C a rbs
50%
F ats
25%
P ro t e in
35%
C a rbs
30%
F ats
35%
Changes depending on your
training
Endurance – Strength – Power transfer
• Change the ratios of macronutrients to get the
most benefit.
• Endurance athletes require the highest calorie
consumption of any athletes.
• Generally the majority should come from carbs.
Race prep - Carb loading
• Old way – drop carbs 10-12 days before
then increase them 5-7 days before
• New way – Increase carbs 5-7 days before
Avoid foods that may cause any kind of
stomach upset.
More carbs means more water.
Race Morning
What do you eat before a training ride?
Do you need to change this?
Hydration is vital.
Your big feed should be the day before, you
store carbs.
Going abroad?
If you cannot find your usual prerace foods
then keep it simple. Whole foods you trust.
Race nutrition
Considerations
• Length
• Tolerance
• Discipline
The body will start to suffer after about 6090mins depending on intensity.
• Consumption – between 60-90g of carbs
per hour. (240-360cal) for long dist.
• Rate of absorption depends on your
stomach.
• Food is easier to absorb on bike.
• Success at long distance can quite often
come down to training your body to eat
and drink sufficiently whilst on the go.
Gels
Gels are carb heavy so they suck up water.
This can cause stomach problems.
Real food may be better if you have weaker
stomachs.
Aim to eat and drink little and often.
Train with what you plan to race with.
Recovery
In my mind real food wins.
Chewing increases satiety, eat food when
possible.
After training and racing this boosts
glycogen levels and help the body repair.
If not take some form of recovery shake
containing carbs and protein.
REST
(It’s part of the program)
Take home messages
• The more complicated it is the more likely
it is to go wrong.
• Trial and error, find what works for you.
• Different distance events will require
different nutrition strategies.
• Half your nutrition for race day comes in
the week before.
• Stay hydrated!
Questions?