You can estimate your post-workout fluid requirements fairly easily, albeit not precisely: weigh yourself before and as soon after your session as you can. Each kilogram of weight loss is equivalent to one litre of fluid and this figure helps you
per kilogramme of body weight immediately after exercise in the first hour, and repeat each hour until normal eating patterns return. 4. Select carbohydrate-rich foods with a moderate or high GI, such as boiled potatoes or white rice. 5. Include
yourself before and after a session. (One kilogram of weight loss is equivalent to one litre of fluid.) Once you know your sweat loss you can prepare your fluid-replacement strategy for training and races.Pre-planningFor an event such as Ironman Nice ensure
and other processed foods. "The majority of supermarket foods are packaged junk," says sports nutritionist and exercise physiologist Tavis Piattoly.Some items also contain trans fats - the type you want to avoid. The sugar is also troublesome for weight loss
."Milk is good for you, but there's a time and place for it," explains Robert Kunz, of endurance-specific sports nutrition company First Endurance. Here, we explain where and when dairy does your body good.Myth 1: Dairy helps you lose weightThe truth A clinical
, and contain potent anti-tumour compounds called triterpenoids. Little wonder mushrooms have long been revered for their medicinal properties.CeleryIt's always been A low-calorie weight-loss standby, and a useful stick for scooping up peanut butter.It's also A
number of variables that will affect what your body needs for training and recovery and it may take some time to figure them out. The 2008 Sprint Triathlon Age Group (50-54) World Champion Jane Bell says her nutrition plan for her first year of triathlon
If transition is triathlon's fourth discipline, nutrition should be the fifth. Making fuelling mistakes could mean your race ends in disaster. And the longer the event, the more critical your food and drink strategy becomes. But it's not easy
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
allies in the weight-loss war. Omitting sugar is an easy way to cut calories, but food manufacturers generally replace the sugars with calorie-free sweeteners, such as aspartame. And artificial sweeteners can backfire. One University of Texas study found
