Coffee & Questions - 15th July 2021

Today on Coffee & Questions ☕️ we had a great session covering a variety of topics relevant to triathletes and endurance athletes.

Topics Covered - 15th July 2021

1. Reasons for Feeling Tired as an Athlete

There are many nutritional reasons why athletes feel fatigued. Common culprits include: inadequate energy intake (not eating enough to support training), iron deficiency, vitamin D deficiency, poor sleep, dehydration, and insufficient carbohydrate fuelling around training sessions. Getting a full nutritional assessment can help identify the root cause.

2. Why a Calorie Deficit Might Not Be Causing Weight Loss

Many athletes are frustrated when they think they're eating less but not losing weight. Common reasons include: underestimating food intake, the body adapting to restriction by reducing metabolic rate, high training load increasing appetite and unintentional compensatory eating, and water retention from inflammation post-exercise. Working with a Sports Dietitian to accurately assess energy balance is key.

3. Foods to Boost Recovery from a Cold

When you're sick, nutrition plays an important role in recovery. Key strategies: stay hydrated (fluids, warm broths), prioritise zinc-rich foods (meat, shellfish, legumes), vitamin C-rich foods (citrus, kiwi, capsicum), protein-rich foods to support immune function, and probiotic-rich foods (yoghurt, kefir) to support gut immunity. Rest is also critical - don't try to train through illness.

4. Anti-Inflammatory Foods for Athletes

Chronic inflammation can impair recovery and performance. An anti-inflammatory diet includes: colourful fruits and vegetables (berries, leafy greens), oily fish (salmon, sardines - rich in omega-3), olive oil, nuts and seeds, turmeric, and ginger. Limit processed foods, refined sugars, and excessive alcohol which drive inflammation.

5. Cramping Solutions

Exercise-associated muscle cramping is complex and multifactorial. Strategies to address cramping: optimise your hydration and electrolyte balance (particularly sodium), do sweat testing to understand your individual needs, ensure adequate training and race specificity, consider magnesium if deficient, and explore "tastant" strategies like pickle juice which work via neurological pathways.

Thanks for all your great questions! See you next week ☕️

If you'd like personalised nutrition support as a triathlete, book a consult here or join the waitlist for the Triathlon Nutrition Academy.