We have some concrete tips for you, if you are practising triathlon or considering to befriend this sport:
- Keep a diary with everything you eat for 3-5 days, at least twice a year, to check your eating habits and adjust your diet.
- Consumes carbohydrates before and after workout.
- Eat 2-3 fruits and 4-6 vegetables to ensure your nutritional needs
- Recover by consuming one gram of carbohydrates per kilogram of your body weight and 15-20 grams of protein at 30 to 60 minutes after training sessions or after races.
The rule is 10%. That is, this percentage should represent the calories in the sugars you consume from the total calories a day.
If you take care and attention to what you eat, you will be able to be more sporty, more lively and healthier. Choosing a balanced and rich lifestyle in natural and nutritional foods is vital.
Australian researchers claim that it is important for athletes to have a varied diet that includes nutritional foods and a considerable amount of fluids, especially during periods of extreme physical demand.
To assure the need for carbohydrates, triathlonists are encouraged to consume fruits such as bananas and berries, grains, such as brown rice or oats, low fat yoghurts or whole wheat pasta.
In terms of fluid consumption, Australian researchers believe that athletes should have an adapted hydration plan based on changes in their body mass during training.
Bon apettit! :)
Victory Hangers Team