on starchy carbohydrates; you should also include two portions of protein-rich food, at least five of fruit and vegetables, and three of calcium-rich (dairy or alternative) foods.Nutrients lacking in the vegetarian diet will depend on the foods excluded
, sodium, calcium and magnesium in your diet. You can also incorporate plyometric exercises (ie bounding and hopping) into your sessions, to improve the strength and endurance of your leg muscles. An ideal time to incorporate plyometrics is before a speed
(and half the fat), Greek yoghurt is rich in calcium, which may help your body to burn fat more effectively. Ingredients (serves 4):2 tbsp rapeseed oil650g rump steak, trimmed and cut into slivers Sea salt and freshly ground black pepper50g butter6
Have you ever finished a race in a sweaty, sopping mess, your kit wallpapered to your body and your hair looking like you've just been for a fast spin in a washing machine? Sweating is an inevitable - and essential - by-product of exercise
good source of energy-converting B vitamins such as riboflavin, B6 and pantothenic acid, as well as bone-building calcium and magnesium. It's also a great source of fibre, antioxidants, vitamins A and C, folate and potassium, and blood- and bone
With three disciplines to consider, it's easy to make mistakes when you're eating and drinking during training and racing. That's the bad news. The good news is that it's easy to avoid triathlon's common nutritional pitfalls if you plan ahead
1. Sleep well"In reality, trying to sleep well the night before a race never works," says triathlon coach Rick Kiddle (www.rickkiddle.com). "The best sleep will be the night before the night before. Many athletes can survive with little sleep
Start racing faster"To improve your time, you're going to need to run faster throughout the race, not just at the finish. Many racers start too slowly and then end up running too quickly
One of the long-enduring and rarely questioned traditions associated with triathlon events of all kinds is the substantial pasta dinner the evening before race day. After all, who doesn't believe in the hearty, turbo-fuelling advantages of eating a
