and follow these tips for effective refuelling in the build-up to your next race.The problem: You avoid fatty foodsMany triathletes are body conscious and try to eliminate fat from their diets. If you avoid foods such as red meat and dairy products, you
," says Coleman, "but eating massive quantities of even low-fat foods can pile on the pounds." Vegetables are the exception: eating hefty amounts of spinach, peppers and carrots won't drive up your calorie count - just resist the temptation to drown them
are several ways to do just that.Make Healthy ChoicesYou dont need a calorie counter when it comes to planning low-fat meals, just some common sense. A simple meal plan for the day could be the following:Breakfast: Cereal with fruit and skimmed milk.Lunch: A
of northern Italy. As well as being gluten-free, polenta is very low in saturated fat and cholesterol, and high in dietary fibre.Polenta is hugely versatile: you can boil it, fry it, serve it alongside stews or even bake in breads and cake. In the UK, instant
(pwrpersonaltraining.co.uk), some runners ruin their efforts to get lean by rewarding themselves with unhealthy foods after a training session. Why it keeps you fat: It's a lot quicker to eat calories than it is to burn them. "Many people say, 'Right, I've done my 30
Pastry chef Gesine Bullock-Prado's gluten-free mini loaves with no added fat make the ideal fuel before a long run.240g organic apple sauce440g black beans, drained200g wholegrain oat flour90g cocoa powder 2 tbsp baking powder1 tsp salt230ml agave
! Make a point of taking high-carbohydrate snacks to work with you so that you aren’t caught out. Avoid high-fat snacks such as crisps and chocolate, opting instead for high-carbohydrate and low-fat snacks, which make the best fuel. Dry breakfast cereal
: 600 Dieter's Strategy: Eat low-fat foods Runner's Strategy: Eat the right fatsThough the fat-free craze peaked in the 1990s, many dieters still avoid oils, butter, nuts and other fatty foods. Their logic: if you don't want your body to store fat
cloves, peeled and crushedLeaves of one sprig of thyme1.2l vegetable stockSea salt and black pepper280g unsalted butter1 tsp of cumin seeds1 tsp ground cumin1 tsp paprika1 tsp honey2 tsp chives, finely chopped30g pumpkin seeds, toastedDollop of low-fat
foods, such as low-fat dairy products, eggs, lean meats, and beans, provide the additional nutrients that your body needs. Try including some of these foods in your daily diet.Liz Applegate, RW USA Nutrition Editor
