Kac Para Yarismasi

Arthritis Diet and Exercises

10 Nutrition Tips & How To Add Them To Your Diet!


– There’s no getting away from
the fact that we need food in order to function. That part is simple but
when you add in training for a triathlon the
what and when is a topic that’s always open for debate. Well today I’m going to
be bringing you some tips that are going to help you
hone your nutrition planning for the season ahead. (upbeat music) Starting with January and
the most popular topic: weight management. Don’t worry though this
is not a weight loss video but the beginning of
the year is a great time to address your goals for the season and look at what best
body composition you want that’s going to compliment your
training and your racing plan. And it’s really common to see people panic after the Christmas period
when thy put on a few pounds and they go on some
drastic weight loss diet to try and get rid of those
pounds as quickly as possible. But really you need to be
focusing on fueling adequately so that you can train well and that should be the main focus. If you’re training well you’ll find that your body naturally
starts to change shape anyway and you want to make sure
you’ve got enough fuel in order to do that as otherwise you’re actually going to be
detrimenting your fitness. You might notice some of the
pros actually post pictures of their race weight as
compared to their winter weight. And some of them do
carry a few extra pounds which is entirely normal. It’s almost like giving the
body a little bit of a break and a bit of a buffer when
you’re doing those tough, high volume sessions in the winter as opposed to being in race season when you’re treading that really fine line between being in tip-top condition or getting ill and injured. So it is entirely fine to
carry a few extra pounds at that time of year. But that said, if you’re someone who’s put on quite a lot
of weight over the winter or you need to lose weight, more than just those few pounds that you can do in race season, you actually need to address
that earlier on in the year as you’re not going to be
able to work any miracles when it comes to race season. (upbeat music) When to eat is almost as
important as what to eat. And when you’re strapped for
time you’ll quite often find you get a lot of your training
done early in the morning first thing and its really
tempting to just get up and go and actually forget breakfast. Now whether you realize it or not you’ll actually be doing faster
training in this situation. That has pros and cons. And if you’re doing a
long steady state session that’s entirely fine but
you need to bear in mind that it doesn’t mean you’re going
to be actually losing weight by doing a faster session. Just going to be changing the
fuel that your body’s using. So for that long, low intensity session, your body will start to metabolize fat instead of carbohydrate for that and you’ll have plenty
of that stored; however, if you do have a really
key important session that’s going to be high intensity then your body will need glycogen and therefore carbohydrate
in which to fuel. So for that you’ll need to
allow a little bit of extra time to get up in order to have
breakfast or at least a snack in order to get the most
out of your session. What you eat before a training session depends on two things. A. What the session is going to entail and B. How long you have until that session. So say, for example, you’ve
got a high intensity session that’s just half an hour away
where you’re going to need to have something that’s
really easy to digest that can get the carbohydrate into your bloodstream really quickly. So, for example a banana
could work, a jell, anything sugary that you can stomach and get the energy from really quickly. If however, on the other
end of the spectrum, you’ve got a long steady state
four hour bike ride planned and it’s not for another two hours well then you can have something that’s much more slow
releasing in it’s energy and maybe even include
some proteins and fats. For example even a small
meal like a jacket potato with some tuna. And then it comes to when to eat. Well it’s very much a personal thing as everyone’s stomach is different. You’ll find that some
people might be able to have a full meal almost an hour
before a training session where somebody else might
need to have three hours the same session. But don’t be too disheartened if your someone who needs longer, I was certainly in that window a while ago but you can start to train your stomach by working out what it
can digest more easily but also just starting
to decrease that time you’ll find that you get
naturally more used to it. (upbeat music) it’s usually a challenge trying to fit your training into your day let alone your nutrition
and as a result proper meals can become quite a challenge. Now snacks are obviously great
and can help you get through and keep your energy levels up but really a meal is more desirable. So sometimes it might even
mean splitting your meal. You can say have a hard evening session but it’s quite late in the evening and you know you won’t
be that hungry afterwards so you could actually cook your meal and eat some of it before
and then once you’ve finished you’ve got the rest of it
already waiting for you. Now we’ve talked a lot about
fueling before your training but you also need to look at refueling and getting that energy in as
soon as you can afterwards. The general rule of thumb
is the sooner the better when it comes to recovery nutrition. And if you know you’re
not going to be going home or having a proper meal it’s a good idea to
carry something with you that’s going to tick
those nutrition boxes. And you have to think about
what’s coming up later so ultimately you do want to
replace those glycogen stores that you will have used in your training so that means taking in carbohydrate. But if you’ve got quite a long window or maybe the last session of the day you also want to consider
taking on protein ’cause that’s essential
for helping your body to be able to repair and
ultimately get stronger. (upbeat music) It’s time to mention hydration. A really important aspect of nutrition that is so often easily overlooked. And I’m not just talking about water here as when you work out you obviously sweat and therefore you lose
salt and minerals as well. So it’s important to make sure that you’re adequately hydrated
before you start a session and if it’s a tough one or
in a really hot environment you need to make sure you
obviously top that off as you go. Make sure you adequately
replenish your hydration when you’ve completed. Dehydration can have a
really negative impact on your performance both in training and when it comes to racing obviously. Now it’s also worth being aware that thirst can sometimes
disguise itself as hunger. So if you are feeling really hungry just make sure that you check you’ve had enough hydration
already especially if you’re someone who’s trying to lose a little bit of weight. (upbeat music) Snacking goes hand in hand
when training for triathloners. Realistically even with the
best planning and structure you’re still going to need more
than your three meals a day in order to compliment your training. And I’ve already talked
about when to fit food in and it’s easy to think
that you shouldn’t snack if you’re trying to
lose weight for example but actually it is quite the opposite. ‘Cause I don’t know if you, like me, have ever got to that
phase when you’re so hungry you can’t even think straight. And say for example you might have to go and do your supermarket shop
on the way home from training. Well that can be a little disastrous if you haven’t had a snack beforehand. So it’s a really good idea to
keep some emergency stashes maybe in your bag or even in your car, I always have a bar in my glove box just for those situations. Like we talked about getting
your food straight after is a good idea. And you might be a little bit
limited for space in your bag or you’re carrying too much weight but recovery drinks are
great and a way around that is actually to have a powdered form that you just add cold water to. So you can have it in your bag and it keeps for quite a while and then when you do suddenly find yourself in need you just get some cold water, mix it up and you’re good to go. (upbeat music) Late night snacks might
be seen as a bad thing and often associated
with post drink munchies but actually having a
healthy snack before bed can be a real advantage to your training. Say, for example, you’ve
had your main meal really early in the evening, quite a few hours before
you’re going to bed and you know you’ve got
a tough training session in the morning. Well you don’t want to be
sort of naturally fasting for that long of period
so having something to eat before you go to bed will just
help your body with repair as when you’re sleeping that’s when it does a
lot of it’s repairing and with that in mind it’s a
good idea to have something that’s going to be high in protein. So for example a yogurt or
maybe even having hot milk will all help with that process. And at the end of the day
food is fuel for your body when you’re training for
triathlon but that fuel, that food can be enjoyable. So it’s a matter of experimenting and working out what works for you, listening to your body and knowing what it
needs for your training but also listening to your
stomach and working out what you can digest for
what types of sessions. So make sure you plan ahead
but still listen to your body as you’ll be craving
something for a reason. Well hopefully I’ve not
made you feel too hungry by watching this and
talking too much about food. Give us a thumb’s up like if you haven’t and hit the globe on screen to subscribe and get all of our videos here at GTN. And we talked a little
bit about planning there. If you want some help on
how to plan at your season you can find a video
for that just down here. And if you want to see a video
comparing the calories burnt with cycling against running,
well that one’s just here.

20 thoughts on “10 Nutrition Tips & How To Add Them To Your Diet!

  1. 16:8 TRE fasting at the moment, weight is dropping, feels like a small window for eating and getting the training in.

  2. GTN do you have recipes for some nutrition when exercising that we can make. What ratio do we need to mix gels in our water bottles, I seen yourselves do it in video but no explanation of how to do it. Any other information on race nutrition would be great. Keep the video's coming.

  3. Thank youuuuuu! I didn’t know you could train your stomach to have sessions earlier and earlier… what are strategies? Could we keep the amounts of food the same? I need to eat a lot for my small size…

  4. actually that is also why I am not a fan of "fasted training" – there are better ways of losing the weight than killing the body and the mind. Well nutrition before, (during if need be) and after is vital for everything in sport.

  5. For the late evening meal after training HUEL has helped me significantly (has to gloopy & badly mixed, love the lumpy bits) Sure its a little dull but hopefully i am getting everything i need instead of beans on toast with extra toast and it doesnt sit heavy on my stomach.

  6. Considering I'm watching this while eating a yogurt before bed, no you aren't making me hungry at all. 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *