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Coach Brendan shares some Nutrition tips for Triathletes

Let me start by making it clear that the subject nutrition is minefield.

Please take or leave my advice as you see fit.

Here are some general tips that I would advise you consider when it comes to nutrition for a triathlete.
Newbie or Seasoned Triathlete?

These body fueling tips will help ensure your hard work in training pays off.
A sound nutrition strategy will help your body make the most out of all your hours swim, bike and running. Remember you can’t expect to run a jet on low or poor quality fuel or just what you have in the fridge or pantry…?  

You need to think this through and plan.

1. Keep a food log. For 3–5 days, at least twice per year keeping a food log works like a nutrition “reality check.” Seeing your habits written down may clue you in on what you might be missing or going overboard on.
 
2. Eat carbs. Eat carbs every day, with most meals and always before and after workouts. Low Carb or No Carb is not for you!

3. Don’t forget your fruits and veg! Although we’ve heard this 100 times, sometimes you get busy and the produce is the first thing to slip out of your diet. Eat 2–3 fruits and 4–6 veggies per day to optimize your weight and nutrient intake.

4. Be realistic about weight loss. Losing 2 to 3 kg’s in 5–6 weeks is possible, 5 to 6 Kg’s in two weeks is not (well it is doable it is not sustainable or healthy). When you’re looking to shed weight, slow and steady really does win the race, especially when you’re eating to support your training. And don’t be fooled by weight loss ads or supplements. Gimmicks do not work!


5 tips specifically for Half-Ironman Nutrition

1. Recover Smart. Consume half a gram of carbs per half kg of body weight, and 15–20 grams of protein within 30–60 min after hard training sessions or races.
 
2. Follow the 10 percent rule. No matter what your nutrition and health goals are: Simply put, 10 percent of your total daily calories can come from splurges, treats or desserts. This keeps your glass of wine, square of dark chocolate or ice cream cone guilt-free, but also within your nutrition budget. Allow yourself some of the good stuff.
 
3. Plan healthy snacks! Two minutes per day is enough time to pack two nutritious snacks, and will save you hundreds of unwanted calories that you’d end up eating if you were not prepared with your own.
 
4. Avoid foods that are high in fat and fiber. Both your pre-race dinner and morning-of breakfast need to keep your gut happy during the race so make sure you are careful with the fat and finer intake.
 
5. Eat breakfast 2–3 hours before your race. This will allow ample time to consume adequate calories and digest them before you toe the starting line.
 

Good Luck, train like you are winning and race like you are coming second… 

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