Daily Training Menu Examples
ATHLETES DAILY MENU SUGGESTION
Many Triathletes and Ironman athletes worry about the optimum nutrition, when to eat and what, here are some suggestions.
Breakfast- having not eaten since the night before it is not wise to start the day on an empty stomach. This is often the missing link for athletes who go 12-15 hours without eating from the previous evening meal.
Many Triathletes claim to be able to train much harder with a hearty breakfast.
First Breakfast – four to six pieces of chopped fruit, a glass of milk and a banana. = Slow release of carbohydrate and fluid to keep hydrated.
Dinner – either a monster salad that includes an avocado mixed with meat or fish or a stir fry served with a cup of couscous Eat every 4 hours (7am-11am-3pm-7pm) Those of you that like to go hard right out of the blocks; early intensity has been shown to inhibit fat burning as well1.5-2.0 litres of natural mineral water sipped during each day. Athletes who have good nutrition will have less or no sickness and illness and recover much more quickly. Consistency will lead to far superior fitness.
1.5-2.0 liters of natural mineral water sipped during each day. Athletes who have good nutrition will have less or no sickness and illness and recover much more quickly. Consistency will lead to far superior fitness. Fat as a fuel is vital for endurance athletes. Slower athletes need to improve this most. Faster athletes must continue to keep training at levels lower than race pace to be efficient at using fat to be able to race at their best. To avoid hitting the wall or going thru numerous bad patches pacing and keeping to a nutrition plan will reduce this. An erratic demand of energy and not completing fat burning sessions in the key last 7 weeks contribute to a decline in performance. If you have had lived a life of high Glycemic foods you would have learned how to store it and not use it. This is another part of the big picture you need to develop and can take a while to develop.
A sudden loss in weight is not the same learning to use fat as fuel. Body weight has a huge part but a structured plan and pacing is the key to optimum performance. At dinner I tend to load up on the veggies and used a mixture of good fats and protein to satiate me through the night. When volume is high, I’ll eat a final meal “first breakfast”-type meal around 8pm. If I find that I am getting really hungry through the night then I’ll have a serving (or two) of protein right before bed.
PROTEIN is obtained from diary, beef, chicken or tuna. Plant sources are generally the better options. Athletes need 0.70grams of protein per pound per day. Protein with every single meal of the day as it aids carbohydrate metabolism.
WEIGHT GAIN- athletes will not gain weight by eating a healthy recovery meal following training! In fact, this meal is the most important meal of the day and is the source of your energy for the next session (where you will burn more fat). In order to burn fat, your muscles need to be kept full of energy.