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Nutrition
Individualize
The purpose of this chapter is to provide you with enough information to help you find the best way to fuel your machine. Keeping with our philosophy: Individualize. No where is this more imperative than in nutrition. Want proof of this: there have been World Champions in triathlon who have achieved this on all sorts of diets: High carb, low fat, high protein, vegetarian, low carb, healthy food, junk food. The bottom line is there are different formulas for different people to get the most out of your machine. A Ferrari needs different fuel than a Formula 1 car which in turn needs different fuel than a VW Jetta. Put the wrong fuel in and anything can happen from reduced performance to a total break down!
Okay back to the human body! If we lined up a panel of five nutritional "experts" and asked them to recommend the ideal diet for health and performance we could easily get five different eating plans. However they would probably all agree on some basic facts.
There are a few irrefutable truths! Let us start here:
1. Limit or eliminate: caffeine, alcohol, refined flour and sugar from your diet.
2. Hydrate throughout the day, especially between meals. Avoid re-hydrating at meals and drinking more than a glass or two of water at meals. Too much water taken with meals can dilute the digestive process.
3. Eat foods in as whole a state as possible. Whole grains vs. refined flour, fresh uncooked fruits and vegetables vs. canned or frozen Etc. All steps in food refining take away nutrition. As an example refined flour has no chromium. One of your only natural sources of chromium is from grains.
4. As much as possible try to eat or drink some carbohydrates as close to the end of training and racing as possible. Many studies show that the body absorbs quickly within 10 - 20 minutes of the end of a session. If the session was very intense, a few grams of protein are a good addition to the post session snack. Examples of things to have after a session: fruit, juices, bars, gels etc. Perhaps the best snacks post session are drinks that have Living Fuel added. This will insure vitamin, mineral, protein and healthy fat replenishment. See below.
Supplementation
In a perfect world with fresh organic fruits and vegetables grown in soil that is rich in minerals (95% of all farming soils are severely depleted of minerals) available, we would not have a need for taking any supplements. Such is not the case. With most peoples hectic lives, making fresh meals let alone taking 30 minutes to sit down and enjoy them is not a reality.
Sadly, many athletes realize this but think taking a "one a day" type supplement, a copious amount of vitamin pills, many "power bars", vitamin enriched shakes and believe it or not one athlete actually believed that since he ate several bowls of cereal a day he was getting all the vitamins and minerals he needed since cereals are "vitamin fortified"!
We need to use a little common sense and not be led around by "marketing" campaigns as to what is good and healthy nutrition and what is not. Here are just two examples:
1. Fat is good. We need the correct types and amounts.
2. Contrary to the "Dairy association", milk (especially the hormone induced super pasteurized version available) is not your best source of calcium. Broccoli, carrot juice and apples are far better.
This all sounds awesome coach Steve, but what can I do then in the form of supplementation?
Great question! You should look to the "super nutrition foods". A good supplement comes not from a lab but from food. There are several choices of products on the market made from food sources. All natural organic nutrition made form food. The best example of this is Living Fuel.
Living Fuel is a powder that is mixed with water, juice or soy (rice, oat etc.) milk to make a drink that has "full spectrum nutrition". This means it has not only vitamins, but also major minerals, trace minerals and macro-nutrients (carbohydrates, fats and proteins) since it comes from and is a food. In addition the levels are not high enough to cause any negative effects from too much concentrated supplementation. Each serving of Living Fuel is 240 calories of "super nutrition". Making it the perfect meal replacement for people wanting to loose weight and improve health or as a meal supplement to add high quality calories and fill in all your nutritional needs. Living Fuel products are not for the general uninformed public. Without education and knowledge, the typical person might look at the label and say. This is 240 calories a serving! I would rather take a pill with no calories and eat a sweet. Another person might read the label and say, this has too much fat I am eating a low or no fat diet. Sadly these people are missing all the incredible benefits of healthy fats in their diet. That is why Living Fuel is not something you will find in your local supermarket (hopefully some day you will). Until then it is available via high quality nutrition and sport channels like TTUniversity.com
Living Fuel Philosophy
Physician recommended, Living Fuel products are based on:
The 4 Corners of Optimal Nutrition
1. Calorie restriction with optimal nutrition
2. Low glycemic diet
3. High antioxidant diet
4. Healthy fats.
These foundational "fuels" or "super foods" include Super Berry™ and Super Greens meal replacements, Omega 3&E (an essential fatty acid product) and CocoChia, a healthy snack. Suitable for people of every blood and metabolic type, Living Fuel products are used and endorsed by elite athletes and individuals with specific health challenges alike.
It is very important to seek foods that are nutrient dense to insure a full spectrum of vitamins, minerals and enzymes.
The testimonials for these products are phenomenal! I will list just three here in regards to athletes:
Cameron Mull, Olympic Swimmer and Coach
Living Fuel gave me the essential nutrients to compete at the highest level of my sport, Olympic Swimming. After using Living Fuel, I always feel revived and the quick absorption really helps my body recover faster so I can push harder. " I use and recommend Living Fuel to anyone who wants to feel great, have more energy and push their body to it's highest potential."
Amanda Stevens, Elite Tri-athlete
I placed 8th in the 2004 Olympic trials. I am the youngest and least experienced American tri-athlete to qualify for the trials. I use Living Fuel once a day...either as a meal replacement or post workout 'snack'. "It is a great way to have a nutritious and organic snack in the afternoon that stabilizes my blood sugar. My recovery is awesome and my coach has been pleased with the results. I also notice that I am not experiencing my usual 'roller coaster' hunger cravings. I am able to start sleeping through the entire night without having to get up to eat!"
Terry Kerrigan, professional triathlete
My name is Terry Kerrigan. I'm a health care practitioner, coach and Elite Ironman Triathlete. I became familiar with Living Fuel about a year ago. These fantastic products were recommended to me by a doctor friend of mine who is an advocate of Dr. Mercola's views on nutrition. My desire was to improve my recovery, lose some excess weight and improve my health. The immediate results surpassed all expectations. I reduced my weight by 6 kilos and don't experience any long term inflammation or soreness from 20-40hrs/training weekly. My enthusiasm for the product prompted me to inform other athletes, the athletes I coach as well as clients of mine. All of them realized significant results in a relatively short period of time. Their metabolism, hormonal balance, appetite, digestion, nervous system all became regulated. I attributed the results to a superior nutrient/fiber intake with low volume/calories. Furthermore, a call to the company to talk with the owners was soon a priority. My intention was to expose these "God send" quality products to several markets but particularly Triathlon. Endurance athletes are in dire need of super nutrition from the standpoints of performance and most of all health. Finally, I honestly can't imagine a day without consuming these products. (Excitement!) There just isn't any product that compares to what Living Fuel creates! I've tried virtually everything available. My hope is that these products reach everyone!
For more information on Living Fuel, visit TTUniversity.com
Race and Training Nutrition
No where are your individual needs more obvious than for training and racing nutrition. Let's say a peanut butter and jelly sandwich is best for champion athlete Joe triathlete. This will not be very effective for athlete John "allergic to peanuts" Triathlete. The best advice we can give athletes is to experiment in training to see what foods agree with them and make them feel good. There are many options available to the athlete that was not around 10 years ago. Various gels, bars and drinks can be purchased at many running and cycling shops. In addition don't count out old standbys of peanut butter and Jelly, Nutella on bread and of course the Tour de France, favorite, Small sandwiches with butter and cheese and or salami… usually refereed to as paninis.
Hydration, before during and after training/racing is essential. Drink often and in small amounts. Rare but still something to be aware of is Hyponytremia, this is when you drink too much water and or are depleted in sodium. If it is hot consider experimenting with sodium (salt) tablets/supplements.
Pre-exercise and race nutrition is very important. Try to eat 2 - 3 hours in advance to allow for digestion. Meals with easy to digest carbohydrates are excellent to help load the muscles with glycogen for use during exercise. Again, experiment to see what works best for you.