Lunch for Ironman Triathletes

LUNCH BOX LIST

To make your out to lunch sandwich box interesting and healthy see below some useful tips. These are broken down into WHY and WHAT. Why is the reason it is recommended for you and your training and what is the suggested food. Nutrition for Ironman Triathlon athletes is more than just the bars or gels consumed in a race, it is what you put into your body throughout your training.

Too busy in the morning prepare something the night before and keep it fresh in the fridge.

DAIRY FOODS
Why? = strong bones and teeth.
What= Cheese, fromage frais, milk, Soya milk, Yoghurt.

PROTEIN FOODS
Why? = the building foods of life. For building young growing bodies and repair.
What = Cheese, eggs, beans, meats, peanut butter and hummus. Also DIY protein drinks.

DRINKS
Why? = to prevent becoming dehydrated and help you concentrate.
What = still or sparkling natural mineral. Water, unsweetened fruit drinks or home made smoothies.

FRUIT AND VEGETABLES
Why? = for your immune system and also fill you up.
What = Apples, bananas, blackberries, fruit bar, carrots, celery, cherry tomatoes, kiwi fruit.

STARCH FOODS
Why? = Energy
what = bread chapattis, ciabatta, pasta, pretzels, rice crackers, cooked rice and oatcakes.

TREAT FOR A FEAT
Why= reward for achievement or success.
Dried fruit, fresh grapes or small bar of chocolate. Little and often.
What = Life is too short! Enough said. Once in a while treat.
Friday end of week treat for being good all week.

GOOD FATS
Why= for the brain, nervous system and healthy skin.
what=Avocados, nuts, sardines and seeds.