Eat right to improve your triathlon race times

Advertorial provided by Maxifuel

You've brought the bike, found your trainers, joined a pool and got a coach. You have joined the fastest growing mass-participation sport in the world. Now how do you go faster, get stronger and cope with training in three sports?

Having a solid nutritional plan for training is the answer to combating fatigue and boosting your performance. As endurance or intensity increases the body burns carbohydrate, leaving the brain and muscles with less glycogen. This dip will result in the body finding it harder to burn fat for energy. Consuming carbohydrates during exercise over an hour will halt this process.

Keeping on top of this replacement is especially important in triathlon. With three demanding disciplines to train in it is easy to fail to adequately replace carbohydrates and nutrients. Compounding fatigue can occur, meaning you won't adapt to the training and see improvements. Keeping the tank as full as possible before, during and after training or racing will mean you reduce fatigue, improve and perform at your maximum potential. It will also leave you feeling less hungry after training, leading to better food choices in your normal diet.

Eat to compete

Consuming carbohydrates during exercise is relatively easy through scientifically designed drinks. Athletes should aim to consume a carbohydrate concentration between 6-8 % during exercise over an hour. This isotonic concentration is ideal for the body to absorb and not cause gastrointestinal distress.

Carbohydrate levels during training can also be achieved by eating sports specific bars and gels. Over the three disciplines a combination of products can be used to sustain levels of carbohydrates and nutrients such as sodium, calcium, potassium and magnesium lost during the sweat process. The Maxifuel range is scientifically designed to contain the required amount to maximize training and racing. Branch chain amino acids have been added to the Viper Active formulation to keep your brain focused and help sustain a healthy immune system.

Get the timing right

Having nutrients hitting your system at the right time in the right concentrations will keep you training longer harder. See below a general out line of how Maxifuel products can help you be a better triathlete.

Swim

Sip on Viper Active before and during the set to replace burnt carbohydrates and sodium, calcium, potassium and magnesium lost through sweat in a hot pool or wetsuit.

Bike

Aim to consume 750mls of Viper Active per hour. Topping up through out the hour is optimal to keep a steady intake of carbohydrates. Set your watch to beep at 15 minute intervals to remind you to drink. Rides over several hours take onboard Viper Boost bars, with caffeine, guarana and tyrosine, you will stay focused and power to the finish.

Run

As your stomach shrinks under the strain of exercise a gel is easier to absorb. Viper Active gives 26 grams of carbohydrates and essential electrolyte sodium while Viper Boost gives the same 100mg of caffeine kick, needed at the end of the race.

Nutrition doesn't end after your session or race ends. Consuming a 3:1 mixture of carbohydrate and protein will repair muscles faster through greater absorption. The critical window is 20 minutes after exercise for maximum nutrient uptake. Recovermax is the perfect formulation to ensure you recover from session to session and are able to hit it hard the following day.

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