Nutrition for Triathletes

General MEALS

Your diet should consist mainly of fruits, vegetables, and lean meso.Hir in the last 20-30 years has been a high carbohydrate diet for endurance sportaša.Problem high carb diets leads to metabolic neučinkovitosti.Visokim carb diet increases the level of blood sugar, when blood sugar is high, the oxidation of fat is cut off. So, your body burns stored carbohydrates rather than stored fat. Your internal carbohydrate stores are between 1400-2000 calories, and even very thin people have internal fat stores 80 000 + calories. So in short eat less carbs = burn more fat.

• Fruits and vegetables should account for at least 50% of the daily diet.
• Protein should try to consume 1.2 to 1.5 grams protein / kg body weight.
• Hydration-0 .07 to 0, 10 grams / kilogram of body weight every 4 hours

before training

You should try to eat 1-3 hours. before training. If you eat within an hour of work out you risk fluctuations in blood sugar levels, which can lead to GI distress, and bonking, hitting the wall during operation.

exercise

If your workout exceeds two hours., Food should not be a concern during training. Your body needs to have enough reserves to keep you at least 2 hours. Hydration-If you are exercising for 45 minutes or less moisturizer is okay, but not necessary. If you plan on exercising for more than 45 minutes you should consume 1 oz. every 15 minutes of exercise from the start of work.

after training

the most important part of your food intake immediately after exercise. Studies have shown that your body is mostly to realize that food intake during the first 30 minutes after training. This is the time that your body is most active in trying to repair damaged muscles from training. Drinking / eating something from 4:01 to 5:01 carbohydrate: protein ratio is important. You should look for something with branch chain amino kiselina.Govoreći "amino acids are the building blocks of life" applies here, you must have them to build back muscles. You should also snack and rehydration = the time you spend exercising. Hydration-should consume 24 oz for every pound of body weight lost during exercise.

with proper diet plan athletes to see their energy increase during training, and shortening recovery time after training. Exercise more quality should lead to faster and better during the race. Do the following to eat right and train hard!