Drink 2 -3 liters of water per day
As a triathlete it's important to eat well, cover all the main food groups & get all the required nutrients in due to the increased demand on our bodies from all the exercise. Below is a brief explanation of why:
- Carbs - quite often seen as the villan in many diets but is hugely important. This is fuel for our muscles, required for energy production & therefore of paramount importance in endurance activities. It's also rich in fibre which is required to bind with toxins & remove it from the body. The key is to focus on good carbs i.e., whole grains not the white refined stuff that are devoid of nutrients. So that is whole grain pasta, bread, oats, muesli, brown rice & root vegetables such as potatoes, sweet potatoes, swede & parsnip. All vegetables are mainly carbs but their concentration differs, with root vegetables having the highest concentration. Sweet potatoes are a good alternative to potatoes as it's of a lower glycaemic index (GI which affect the rate at which the sugar is released in the blood stream - more about that another time) than potatoes & is also rich in beta carotene & tastes delicious!
- Protein - is an essential macronutrient, which means that you must take in adequate amounts of it through diet for continued health. It’s the basic component of all living cells and can be found in virtually every part of your body, including your muscle tissues. Therefore, it is required to repair muscles, especially important after extended periods of exercise. The key here is to focus on good quality sources of protein & avoid the high fat versions. Lean protein such as chicken, fish, seafood, beans, pulses, lean beef, quinoa (this is a high quality protein grain)
- Fats & Oils - These have many vital functions in the body and are an essential part of every cell forming the building blocks of cell membranes and structures. Fats also aid the absorption of essential fat soluble vitamins such as vitamins A, D, E and K. Fats provide protective padding for the body & organs (we don’t need too much of that!) Fats also make food taste better - one of the reasons that it’s quite often over consumed. They are also a source of essential fatty acids (EFAs) such as omega 3 & omega 6, which cannot be formed in the body in significant amounts and therefore has to be obtained from the diet. They have both a structural role and various metabolic roles in the body, including the production of neurotransmitters and steroid hormones as well as anti-inflammatory action, enhanced oxygen metabolism and blood thinning effects. Therefore, we should focus on limiting saturated fat (animal fat, butter) but including mono-unsaturated fats/oils (olive oil, avocados) as well as EFAs (oily fish, seeds & nuts) in our diet.
The principle of healthy eating is eating foods as close to their natural state as possible. Varying your diet is also important as variety offers a wide range of nutrients. Below are guidelines for optimum health as well as losing the extra pounds gained over Christmas:
- Have plenty of whole grains instead of the refined white versions - wholegrain pasta, bread, brown rice, oats & root vegetables. Try lesser known whole grains such as amaranth, barley, buckwheat, millet, quinoa, rye & spelt that all have significant health properties
- Have lots of vegetables (3-5 portions/day) - raw or steamed to preserve the nutrients, the more colourful your plate, the better to cover a wide range of nutrients. These are all the important vitamins & minerals that you need. Given the increased levels of exercise, anti-oxidants are particularly important to counteract the free radical activity created as a result. Also include onions, leeks and garlic as these contain compounds that are natural antibiotics and very cleansing
- Fruits - Excellent source of vitamins, minerals, antioxidants & fibre. Should be consumed fresh & raw. Avoid peeling as vitamins are found just under the skin. Choose seasonal fruit whenever possible & always wash fruit before eating to remove pesticides. Fruit should be eaten on their own as they rapidly ferment in the stomach
- Eat a portion of lean protein with every meal to slow down the rate of digestion - Lean Beef is absolutely fine in moderation, cut off any visible fat, chicken (without the skin), fish, beans pulses & eggs. Eggs provide the highest quality protein & are also a rich source of vitamins & minerals. Eggs should be eaten poached or boiled, not fried as this destroys the lecithin which prevents cholesterol from attaching to the artery walls
- Eat oily fish 2-3 times a week - Salmon, mackerel, herring & sardines. They are rich in omega 3 fatty acids that are anti-inflammatory, help to lower cholesterol, blood fats & blood pressure. Oily fish are an excellent source of protein, vitamins A,D & E. Do not have tuna more than once a week due to the high mercury content
- Include seeds & nuts in salads or snacks - These are powerhouses of protein, essential oils as well as various vitamins & minerals. More seeds than nuts should be included given the high fat content in nuts. A portion of nuts is a small handful - best choices are almonds, walnuts & Brazil nuts
- Drink 2 -3 liters of water per day
- Limit alcohol intake as excess alcohol is converted to fat & alcohol depletes B vitamins. Red wine is best
- Limit caffeinated drinks as caffeine interferes with mineral absorption & increases insulin production leading to low blood sugar levels, which cause cravings. Your body also becomes used to caffeine so the effect lessens with time
- Avoid fizzy drinks as they contain sugar, phosphoric acid (increases calcium excretion) & a number of chemicals that compromise the immune system
- Avoid preservatives & additives - Keep an eye out for the E-numbers in food. These chemicals are carcinogenic & compromise immunity
- Limit sugar intake - Sugar compromises the immune system up to 15hrs after ingestion. Excess sugar, not used for energy is converted into fat & cholesterol
- Avoid processed meats such as salami, sausages, ham, bacon etc. as these are high in chemicals which compromise immunity
- Do not eat late into the evening. Digestive process start to slow down after 6pm
- All foods must be chewed thoroughly at all times. This prepares the rest of the digestive system & the body to absorb nutrients more efficiently.
The important thing to remember is that small changes can have significant health benefits. Don’t beat yourself up if your diet isn’t perfect - think of the 80/20 rule - if you’re diet is good 80% of the time then the occasional treat won’t do any harm. Balance is key.
Next month we’ll be looking at nutritional requirements when training. Wishing you the best of health!