At this moment, the chances are you have a dietary deficiency that's harming your health, hindering your recovery and holding you back in training. Even if you pop a multivitamin and get the recommended daily amount of vitamins and minerals, you're unlikely to be consuming enough...
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
morning meal: the fat-phobic suggest skipping it until after your session; those planning a long session fuel up like builders; and those close to a race search for the perfect winning fuel.Whatever you're doing the idea is to keep your muscles
: protein, omega-3 fats, iron and zinc may be deficient if meat, poultry, fish and eggs are excluded. Add calcium to that list if milk and dairy foods are excluded. To ensure you're including enough of these vital nutrients, try the following
, this mineral stimulates taste, smell, appetite and mood. Lean beef also contains heart-healthy monounsaturated fat, while iron and vitamin B12 promote healthy red blood cells.Greek yoghurtAs well as containing double the amount of protein as regular yoghurt
. Not only do avocados contain heart-healthy monounsaturated fats but researchers at Ohio State University discovered that their phytochemicals can help prevent mouth cancer.2. GarlicThe pungent bulb is an enemy of cancer. But don't throw it straight
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
nausea or loss of appetite after training, or for convenience.8. Organise your routine of meals and snacks around your training timetable, to ensure adequate 24-hour recovery.9. Don't over-consume high-fat or high-protein foods at the expense
also offer protection against some cancers.Red PotatoesThe humble - and let's be honest, it's not much to look at - potato has had a bad reputation in terms of nutrition because we have a habit of frying it in fat, covering it with cheese or mixing
sprint triathlon. Part of the way round I completely ran out of energy and my time was terrible. For my next race I had porridge for breakfast and finished in a great time."There are certain things to bear in mind with regard to eating before training
