Today on Coffee & Questions I talked about race nutrition during the back end of an Ironman, in particular the run.
With Cairns IM only 8 weeks away, now is the perfect time to be perfecting your Ironman race nutrition plan.
Here are the key points I talked about today:
Success in an IM comes from minimal fatigue from the swim and bike
The types of foods suitable for running - eating on your feet
The importance of practising with on-course nutrition
Train your gut! This includes both nutrition AND hydration
Do Sweat Testing to understand your individual hydration needs
Explore any cramping issues
What Caffeine options are there on the run?
Don't try anything new on race day!
Should you eat before exercise? And if you do what should you eat?
Coffee & Questions is back!!
One of the biggest issues faced by the Dietitian Approved crew is fuelling for their training. Today I give you a few key pointers for fuelling before training. When it's a good idea to do training fasted versus when to fuel before training.
Sorry about the poor image quality - on the to-do list this weekend is to buy a new webcam!
If you need help with meeting your fuelling needs, invest in a Sports Dietitian to develop a customised plan for you!
If you're looking for a more cost-effective option, check out one of our Online Courses for a great place to start.
See you next week!
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Summer is well and truly here with the festive season in full swing. Many of us completely ‘let go’ over the festive season as we overindulge on delicious food and alcohol.
Our healthy lifestyle and fitness goals go straight out the window as soon as December hits and it’s not uncommon for people to just accept that weight gain is inevitable. After New Year’s, we then strive to get back on the bandwagon come January.
I challenge you to change your attitude this year and implement my Top 5 tips for SURVIVING this festive season to prevent the silly season bulge.
The holiday period provides plentiful opportunities to overeat and over-drink as special occasions are often centred around food. It’s not a reason to eat as much as you can (despite our competitiveness) or ‘get your money’s worth’ from parties and gatherings. We tend to have this ‘All or Nothing’ mentality, and we forget that you don’t...
A question I get asked frequently in the clinic – What do I eat before a race?
Generally, I'd suggest organising a specific RACE NUTRITION PLAN for your specific event as everyone is different, but here are a few general guidelines to help you get started...
What you eat before a race depends on how long you’ve got to digest and absorb it. If you have multiple hours (for e.g. Byron Bay OD which doesn't start to lunchtime), something heavier and more solid is probably going to be ok.
Compared to a shorter time-frame i.e. 1 hour or less, something smaller and easily digestible will work best. In saying that, everyone is different and you need to figure out what works best for you.
If you know you are a nervous racer and food sits in your stomach for a while, I'd suggest getting up a little earlier to ensure you have something to eat 2-2.5 hours prior to the race start.
Go for a smaller volume but...
At 20g per bar, this is a great little protein hit which could be useful if:
A couple of downsides:
With the cooler weather setting in, the cold and flu season is upon us. There’s nothing worse than getting sick, especially right before a key event! Here are our Top Five Tips for looking after your immune system and staying well this winter.
Vitamins and minerals are important for a huge range of reactions within the body such as growth and repair, muscle function, energy metabolism and protection from free radical damage. If we don’t get enough of certain nutrients, our health and performance suffers. It also increases your risk of getting sick. That doesn’t mean you need to start sucking back the multivitamins.
Focus on getting a variety of nutrients each day from fresh fruits and vegetables. The more colours, the better to ensure you’re getting a wide range of important, sickness busting vitamins and minerals.
Keep up your daily dose of 2 serves of fruit and 5 serves of vegetables during...
Coffee & Questions - 29th May 2020