Thursday, January 17, 2013

Nutrition On The Go

Nutrition is the fourth discipline. It is the make-or-break for many triathletes. When athletes experience the 'bonk', it reveals their lack of consideration for their nutritional needs while racing or training. You can ward off premature fatigue, successfully, from proper refueling and replenishment.

These are some points to consider for your nutritional plan (when racing):

1) Make it a Nutritional Plan. Plan what you will consume, the amount, frequency for each leg.
2) Ensure you actually test the nutritional product in training. Assess how you respond to each food supplement, at various levels of intensities.
3) Carry more-than-enough. It is better to be over-fed than under-fed. Energy is the choice of fuel.
4) Fluid, electrolytes and carbohydrates are the main sources of nutrients you will require in a race.
5) Utilise your Special Needs option. Pack an extra serving of carbohydrate and electrolyte (salt). You can also include solid food, mainly comfort food (that is removed from dull swallows of gels and sports-drinks).
6) If you have the urge to pee, you are probably well-hydrated.
7) Frequent symptoms of cramping, suggest over-exertion and a need for nutritional salts. Electrolytes are a staple of racing. Pack 2 tablets per hour of exertion on the ride and run. Use an electrolyte formulation with sodium, potassium, magnesium and calcium (in descending order of quantity).
8) You can pack powdered fuel in a water-bottle, and fill it to level (upon entering the transition area) before or after the swim. Protein-based energy drinks suffer staleness in prolonged heat and containment. 

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