Tips

Running

Check out this that was supplied by James Malony.  Have a look at the image and the different foot strikes from the 10K and 5K olympic runners, unfortunately the videos dont work but its still interesting and you can check it out here 

footstrike

Nutrition for Training

Triathletes are known to train up to five to seven days a week, some even twice a day. Due to the high training load it is important to adopt eating strategies that promote recovery and maximise energy.

This can be achieved by following a varied diet that provides:

  • sufficient Carbohydrate (CHO) to replenish muscle glycogen to balance daily fuel needs
  • adequate protein to meet daily needs and assist muscle repair following exercise
  • fluids to replace losses through sweat
  • a variety of fruits and vegetables to promote intake of vitamins and minerals to support the immune system.

Pre-training Feed
Triathletes need to plan their daily food intake to ensure regular snacks and meals are consumed around training sessions. Including a pre-training snack is important to increase the quality of the training session.
Some athletes may find it relatively simple to tolerate solid food before a training session, however, athletes who struggle to tolerate solid food before may find liquid meal before the session or sports drink during the session beneficial.
Recovery
Often, recovery is a challenge for athletes who are undertaking multiple training sessions per week. Between each work-out, the body needs to adapt to the physiological stress.
A proactive recovery means providing the body with all the nutrients it needs, in a speedy and practical manner, to optimise the training adaptions following each session.
It’s important to have nutritious carbohydrate snacks on hand immediately after training to initiate the refuelling process. Many nutritious carbohydrate foods contain a small amount of protein which aides in the repair muscle damage incurred during exercise.
A useful strategy is to have a supply of easily portable nutrient rich snacks to store in your training bag, car or office to meet additional energy needs.
For more information or an individualised nutrition plan please contact an Accredited Sports Dietitian.

 

Luke Newhouse, Accredited Sports Dietitian
P: 0429 638 472
E: luke.f.newhouse@gmail.com