Food for Thought

 

So when I started training for the Ironman, I completely retooled my diet and nutrition. I figured it was pretty much essential, without proper carb and protein consumption I wouldn't have any energy and I'd injure myself. So I retooled my diet, lowered my fat intake, upped my carbs, and maxed out my protein. And I've never felt better. I also lowered my caffeine content (I was drinking around 5 Diet Mtn. Dews a day) and I've had way more energy. But here's a few things I've learned about triathlon nutrition throughout my training.

Mistakes:

1. Inadequate fueling during training. 

I'm pretty bad about this. There's been quite a few times (like last time I went to the gym for the treadmills) that I've forgotten either my weak Gatorade mix or forgotten to eat or drink while running or on the bike. These always kill me in the end, I'll bonk after riding through some hard hills or windy conditions and it sounds pathetic, but I run my best 10k while consuming approximately 16 oz. of 50/50 Gatorade and water. Training nutrition is essential, you don't want to drain your muscle glycogen, it takes far too long to replenish to make it worthwhile in training. 

2. No post-workout meal

I was especially bad at this in college. I'm not usually hungry after a hard workout so taking in that 2grams carbs per lbs body weight is especially difficult for me some days. Now I have a pretty standard staple post workout food to help me increase my carbs, chocolate soy milk. Packed full of carbs and protein, this is my go to drink when I'm done with a workout. 

3. Under consuming calories

Confession time. I'm a religious calorie counter. And I over-regulate myself because I have a hard time getting my mind to factor in workouts. That's not bad when I'm trying to drop weight, but it's awful for trying to maintain or even gain.

My Top 5 Foods for the Triathlete:

1. Chocolate Soymilk

My favorite after-workout snack! 140 calories per serving, 23 grams of carbs, and 5 grams of protein. Two cups of this and you'd be golden.

2. 2% Cottage Cheese

90 calories in a 1/2 cup and 14 grams of protein, this is my staple before bed snack. It's packed full of casein, so consuming this is supposed to help prevent your body from breaking down muscle mass during the night to fuel calorie burn.

3. Fruit Leather

45 calories per strip, made from real fruit and jam-packed with 12 grams of carbs, I love these things! They're delicious and they're about 2 mm thick so I can cram 2 or 3 in my duty pants and be fine for snacks.

4. Almonds

I pack these for my morning snack, 160 calories per serving with 14 grams of healthy fats and 6 grams of protein. My primary concern with most snacks is to consume enough protein to prevent muscle breakdown after training.

5. Banana

100 calories and 29 grams of carbs; this is my pre-workout snack. It's great for the GI and it provides enough carbs to sustain long-lasting energy.

So that's the gist of my nutritional experience since starting my training! All foods available at your local Wal-Mart.