Confused about fueling requirements - Triathlon Week

trying2tri · 01-28-2005, 10:47 AM

I am new to the triathlon scene and have been reading a number of books since I started running a year ago. I have been trying to narrow down my nutritional requirements but got confused. I looked into both "The Triathlete's Training Bible" and Carmichael's (Coached Lance Armstrong) book. The values I get are quite a ways off. Does anybody have any suggestions? :huh: I should add that I am also trying to lose some excess baggage.

ianhargreaves · 01-29-2005, 03:02 PM

On a v.basic level...

1stly whole foods. If you train hard you need good quality food in you so keep processed food to a minimum. You should eat about 70% carbs per day and about 12% protein and if you can't counculate that then don't worry as most people don't (including me) but do eat plenty of low GI carbs of the whole meal variety. So whole meal breads, brown rice, pasta. At minimum 5 portions of fruit and veg a day but more if possible as you need lots of vits and mins to ward of illness while training hard as your immune system will take a beating during hard training seasons.

Stay hydrated at all times and DON'T go thirsty, as by the time you're thirsty you're already partly dehydrated! So when at work or school or where ever always have a water bottle and get into the habit of taking a few sips every now and again, just like with bad snacks if it's next to you you’ll take little bits often. Aim for 1.5 to 2 liters p/d

While training take on water often esp. if it hot weather. Also you may want to consider a carb solution for any training sessions longer than 30mins as this will replace the carbs you lose through training and rehydrate you much quicker than water alone. This is the only time where nature loses over processed foods. Aim for 150 to 250 mills every 15 to 20 mins and make sure it’s not hyper tonic.

Post work out again prefab recovery drinks (protein and carb) are fine after hard work out but try making smoothies with milk and milk powder and bananas, berries, yogurt etc they’re nicer and healthier.

Keep animal fat to a minimum but don’t be scared of fat, fat is good for you… but not too much.

As for the weight loss most people know the answer to that one. You need to eat fewer calories than you lose each day but that’s harder said than done I know! The most boring way to do it is to get a calorie guide book that list all the foods and there energy content and work out as accurately as possible what you eat each day then work out how much you lose through exercise and then minus 2500 for a man of 2000 for a woman. You should create a deficit of 500 cals p/d to lose around 1-2kg p/w and that is the most you’re going to lose despite what the scales say as any bigger loss will not be a. healthy and b. fat (this will probably be water). After a bit you’ll find that you get a knack of calorie counting and this can then be done in your head.
If you can’t handle the thought of calorie counting then just use the rest of the advise. If you start eating only whole foods then you will notice you get fuller quicker and will usually automatically start eating less calories as whole foods are less calorie dense esp. if you keep the GI as low as possible. Another good bit of advise is to try veggie protein like lentils, chick peas, soy beans and other soy produce as it’s much leaner but still (if you mix them up and vary them a little) got good protein.

LOL that’s the basic version!?!?! I hope it all goes good and keep me posted on how it’s going. GL

trying2tri · 01-31-2005, 06:24 AM

Thanks for the help. I really like the smoothies. I make them with strwberries, blueberries, OJ milk and vanilla yogurt. they are awsome as a post-workout drink. As far as the rest of it I think I am doing ok, I just want to get a better handle on my diet. I was able to lose approximately 10 pounds last month by change to complex carbs vs high processed foods and cutting out things such as pop and even the premixed Gatorade. I use the mix Gatorade as it doesn't have the syrups to sweeten it. I heard from a Doctor at a seminar not long ago that the human mind doesn't recognize many of the manmade syrups we use to sweeten our foods. That is one reason drinking pop with all it's calories doesn't make use feel full. It may all be in my head, but if I keep losing and don't feel a negative affect on my training, I'm staying with the mix.

Mike