Nutrition strategies for long distance triathlons

Nutrition strategies for long distance triathlons 

Nutrition and triathlon training: 

Triathlon training is often long and intense, which is why nutritional requirements are increased. Triathletes need to ingest more calories, carbohydrates, healthy fats, and protein throughout their training season. A well-crafted fueling strategy can transform an average athlete into an outstanding one.

Energy and nutrient needs fluctuate throughout the training season. The following visuals can guide you in balancing your nutrition based on where you are in your training cycle:

Practice your fueling strategy: 

Long distance triathlon training should always include gut training, which means, practicing your fueling and hydration strategies during training. This includes practicing carb loading 1 - 3 days before a long run or ride,  and practicing your nutrition and hydration strategy during the bike and run. Try different sports foods and supplements and even regular foods to see what works best for you. A sports nutritionist can help tailor a fueling strategy for you. 

During workout nutrition:

 

Carbs	Men	Women
Workouts over 75 min to 2.5 hours	60-70g per hour	30-60g per hour
Workouts over 2.5 hours	90g per hour	90g per hour

 

***It is recommended to take in these carbohydrate amounts in 15-30g doses every 40-50 minutes or so for most traditional sports nutrition fueling products. Typical gels contain about 20-30g carbohydrate per gel, which makes this convenient for fueling. 

Hydration: 

400-800mL of fluid per hour 

300-600 mg of sodium per hour. Athletes with saltier sweat may need up to 1200mg of sodium per hour. 

100-200mg of potassium per hour. 

Example: 500mL of sports drink + 500mL of water + 2 salt sticks 

What to eat before a competition? Do I need to carb load? 

Before competing, it is important to ensure that your muscles have an adequate amount of stored glycogen (carbohydrate), as this will provide energy during the competition. To achieve this, athletes should consume a specific amount of carbohydrates in the days leading up to the event.

how much carbs do I need for a 70.3 ironman or full ironman: 

10-12 grams per kilogram of body weight. This means that if a person weighs 70 kilograms, they would need to consume between 700 and 840 grams of carbohydrates. This should be consumed within 48 to 72 hours before the event.

Examples:

• 4 cups of sports drink: 80 grams
• 2 cereal bars: 60 grams
• 2 slices of bread with jam: 45 grams
• 2 cups of steamed rice: 120 grams
• 4 pieces of fruit: 60 grams
• 2 cups of orange juice: 60 grams
• 2 cups of cooked pasta: 60 grams
• 2 cups of skim milk: 30 grams
• 2 cups of breakfast cereal: 180 grams
• 1 cup of soda: 30 grams

What should I eat on race day?

The recommendation is to consume a breakfast containing between 1 and 2 grams of carbohydrates per kilogram of body weight 1 to 4 hours before competing. This breakfast should include foods that the athlete is familiar with and knows they digest well. For a 70 kg athlete, this would amount to between 70 and 140 grams of carbohydrates.

Example: 

1 banana: 30g
1 slice of bread with jelly: 30g
750mL of sports drink with sugar: 30g
1 gel: 30g

Nutrition during the Competition:

Eating during competitions is crucial for maintaining adequate muscle glycogen levels, having enough energy to complete the event, and avoiding hunger that can lead to fatigue.

In half Ironmans and full Ironmans, proper nutrition during the race plays a very important role in the athlete's performance.

For Ironman and half Ironman, it is recommended to consume between 1 and 1.5 grams of carbohydrates per kilogram of body weight per hour. For example, a person weighing 70 kg would need to consume between 70 and 100 grams of carbohydrates per hour.

In a triathlon, the bike segment is the most practical time to hydrate and fuel properly. Athletes should anticipate and prepare the foods they will consume.

Recovery:

It is very important for triathletes to eat well after their training sessions or competitions to ensure proper recovery, replenish tissues, and avoid injuries. Hydrate well with water and electrolytes, eat a full balance meal including carbs, protein, healthy fat and fruit and veggies as soon as you can and rest. 

Conclusion:

Nutrition is a cornerstone of successful long-distance triathlon performance. From pre-race carbohydrate loading to during-race fueling and post-event recovery, each phase of your nutritional strategy plays a crucial role in maximizing endurance, optimizing performance, and supporting recovery. By understanding and implementing these nutritional principles, you can enhance your training and race-day outcomes, ensuring that you’re well-prepared to tackle the challenges of triathlon.

I hope you found this article informative and useful for your triathlon journey. Whether you’re gearing up for your first Ironman or refining your strategy for your next race, proper nutrition can make all the difference. If you have any questions or need further guidance, feel free to reach out. Best of luck with your training and races—may you achieve your goals and cross the finish line with confidence and strength!

References:

Burke L. Cycling and triathlon. In Practical Sports Nutrition, Champaign, Illinois: Human Kinetics, 2007, Chapter 4.

Frentsos JA, Baer JT. Increased energy and nutrient intake during training and competition improves elite triathletes' endurance performance. Int J Sport Nutr; 7: 61-71, 1997.

Hawley JA, Schabort EJ, Noakes TD, Dennis SC. Carbohydrate-loading and exercise performance. An update. Sports Med; 24: 73-81, 1997.

Jeukendrup AE, Jentjens RL, Moseley L. Nutritional considerations in triathlon. Sports Med; 35: 163-181, 2005.

Microplastics in Food: What You Need to Know and How to Avoid Them

Have you heard about microplastics? Are you concerned about their effect on your health and well being but at the same time know nothing about them? 

In recent years, microplastics have become an important topic of discussion in environmental science, health and nutrition. These tiny particles, less than 5 millimeters in size, are found throughout our environment, including the food we eat. It is crucial to understand how microplastics can impact our health and what steps we can take to minimize their presence in our diets. 

In this blog post, we’ll explore what microplastics are, how they affect our health, where they are found, which foods are most affected, and practical ways to reduce exposure in your kitchen.

What Are Microplastics?

Microplastics are small plastic particles that result from the breakdown of larger plastic items, such as bottles, bags, and synthetic fibers. They can also be intentionally manufactured at this size for use in products like cosmetics and cleaning agents. 

Health Risks of Microplastics

These tiny particles can accumulate in the human body, primarily through ingestion of contaminated food and water. While the long-term effects are still being studied, there are several potential health risks. Microplastics may cause physical damage to tissues and organs, as they can become trapped in the gastrointestinal tract or other parts of the body. Additionally, microplastics can act as carriers for harmful chemicals and pathogens, which have toxic effects. Some studies suggest that microplastics could be linked to inflammatory responses and disruptions in hormonal balance and cause reproductive problems. 

Where Are Microplastics Found

• Oceans and Rivers: Marine life, from plankton to fish, can ingest microplastics, which then enter the human food chain.
• Soil: Microplastics can also be present in agricultural soil, impacting crops and vegetables.
• Air: Particles from industrial processes and the breakdown of plastic products can become airborne and settle on food.

Which Foods Contain the Most Microplastics?

Certain foods are more likely to contain microplastics due to their exposure to contaminated environments. Research has indicated that the following categories of food are the most affected:

• Seafood: Fish and shellfish are known to contain microplastics because they ingest these particles from their aquatic environment. 
• Salt: Sea salt, in particular, can be contaminated with microplastics as it is harvested from the ocean. 
• Honey and Sugar: These products can also be contaminated with microplastics, although to a lesser extent compared to seafood and salt.

Microplastic exposure can also happen in the kitchen. By using plastic containers and utensils, by heating plastic in the microwave and by some types of food packaging. 

Ways to Avoid Microplastics in the Kitchen

Reducing microplastic exposure in your kitchen involves making informed choices and using the right tools. Here are some practical tips:

1. Opt for Glass or Stainless Steel: Use glass or stainless steel containers instead of plastic ones to store food and beverages. Plastic can release microplastics, especially when exposed to heat or acidic foods.

2. Avoid Plastic Utensils: Choose kitchen utensils made from natural materials like wood or silicone instead of plastic. This helps minimize the risk of microplastic contamination during food preparation.

3. Check Your Cookware: Be cautious with non-stick cookware, which can degrade and release microplastics over time. Consider using cast iron or stainless steel pans.

4. Be Mindful of Food Packaging: Minimize consumption of packaged and processed foods, as they often contain microplastics from packaging materials. Fresh, whole foods are a better choice.

5. Use a Water Filter: Install a water filter to reduce microplastics in drinking water. 

6. Avoid Overheating Plastic: Do not use plastic containers or wrap in the microwave or dishwasher, as heat can cause plastics to break down and release microplastics.

7. Rinse Fruits and Vegetables: Thoroughly rinse fruits and vegetables to remove any potential surface contaminants, including microplastics.

8. Be Informed: Stay updated on the latest research regarding microplastics and food safety. Awareness can help guide your choices and promote healthier eating habits.

   I hope this blog post helped you understand better what microplastics are and how to avoid them to live a healthier lifestyle. 

   
   

   References:

   - Gouin, T., et al. (2015). "Microplastics in the Marine Environment." Environmental Science & Technology, 49(15), 9086-9093.

   - Lebreton, L. C. M., et al. (2017). "River plastic emissions to the world's oceans." Nature Communications, 8, 15611.

   - Rochman, C. M., et al. (2013). "Policy: Classify plastic waste as hazardous." Nature, 494, 169-171.

   - Schettler, T. (2006). "Human exposure to phthalates via consumer products." International Journal of Andrology, 29(1), 134-139.

Transforming your health: A nutritionist's practical guide to Atomic Habits

As a nutritionist passionate about helping individuals achieve their health goals, I'm constantly exploring strategies to make positive changes stick. One book that stands out in this pursuit is "Atomic Habits" by James Clear. Its principles are invaluable not only for personal development but also for transforming our eating and exercise habits.

Understanding Atomic Habits

1. Marginal gains:

The main message of "Atomic Habits" is the concept of marginal gains: Making small, incremental improvements that accumulate over time to produce remarkable results. This idea is particularly powerful when applied to health behaviors. Instead of changing your entire lifestyle overnight, focus on making tiny adjustments that are easy to sustain.

For example instead of thinking: Starting on Monday I am going to avoid dessert, eat a salad for lunch everyday, go to the gym 5 times a week and read a book instead of watching TV every night which will probably last less than a week, think: Tomorrow I will go for a 10 minute walk after lunch and I will add a side of vegetables to my dinner.

2. The Habit Loop

The habit loop is the foundation of habitual behavior: Cue - craving - response - reward.

By identifying the cues that trigger unhealthy habits, we can intervene at the crucial point of craving and redirect our response towards healthier choices. For instance, if stress prompts you to reach for junk food, finding alternative stress-relief strategies can break the cycle.

Some alternative stress-relief strategies are: movement such as going for a walk or stretching, journaling, meditating or practicing breathing techniques.

3. Making Habits Obvious, Attractive, Easy, and Satisfying

Another key principle is shaping our environment to support healthier habits. This involves making healthy choices obvious, attractive, easy, and satisfying. Stocking your kitchen with nutritious foods, prepping healthy snacks in advance, and scheduling regular exercise sessions can all make it easier to stick to your health goals.

4. Implementation Intentions and Habit Stacking

"Atomic Habits" introduces the concept of implementation intentions. 

Implementation intentions means making specific plans that outline when and where you will take action towards your goals. This increases the likelihood of follow-through.

For example:

- Committing to a morning workout routine: "Monday, Wednesday and Friday I will go swimming at X public pool at 6am with X team"  

Or

- Planning your meals for the week ahead: Making a shopping list, going grocery shopping, meal prepping in advance and having everything ready in your kitchen to eat healthy everyday.

Habit stacking means to anchor a new habit to an existing one. For example, pairing a daily walk with your morning coffee ritual creates a seamless transition into regular physical activity.

5. The Power of Habit Tracking and Reinforcement

Tracking your progress is essential for maintaining momentum and staying accountable. Whether it's keeping a food journal, logging workouts, or using habit-tracking apps, monitoring your behavior provides valuable feedback and reinforces positive changes. Celebrate your successes along the way, no matter how small, to reinforce the habit loop's reward component.

6. Building a Supportive Community

Surround yourself with like-minded individuals who share your commitment to health and well-being. A strong support network can provide encouragement, motivation, and accountability on your journey towards healthier habits.

Remember, it's not about perfection but progress – each positive choice brings you one step closer to your health goals. So, start small, stay consistent, and watch as your habits lead to profound and sustainable improvements in your life.

I hope you liked this article and that it helps you in your journey towards a healthier lifestyle.

Easy steps to improve your gut health: Insights from the Huberman Lab Podcast

Lately we have been hearing a lot about gut and microbiome health. Some people live feeling bloated, avoiding certain foods hoping they can improve these symptoms. Others are taking probiotics without knowing what they really are or what they do but they have heard they are good so they go to the store and buy whatever they find without changing their diet.

Today I am going to share with you a guide designed to help you enhance your gut microbiome health in simple terms based on the insightful takeaways from a recent episode of the Huberman Lab Podcast.

What is the gut microbiome and why is it important? 

We all have several organisms living inside our gut. These microbes are essential for our overall health: they function as our own personal supporters, aiding our immune system, brain functions, and even hormones. We must care for them to ensure they perform optimally. 

When the diversity of microbiomes is low we experience a dysbiosis, a microbial imbalance that has been associated with autoimmune diseases, obesity and cardiometabolic conditions.

Here are six tools you can begin using today to enhance your gut health:

1. Consume Fermented Foods:

Fermented foods contain live cultures that can greatly benefit your gut. Some examples are plain yogurt, kimchi, kombucha and sauerkraut. Make sure you select fresh options from the refrigerated section for maximum effectiveness. You could also make them at home.

2. Include Prebiotics and Probiotics:

Prebiotics serve as the fuel for your gut bacteria, while probiotics are the bacteria themselves. You can include low levels of probiotics and probiotics while still focusing on eating high quality foods to improve microbiome health. However, remember to exercise moderation. Excessive intake may lead to brain fog, so pay attention to your body's signals.

The gut microbiome is uniquely personalized so remember that supplementation will impact each one differently. If you wish to supplement with prebiotics and probiotics I encourage to consult with a health professional.

3. Prioritize Quality Sleep:

High levels of stress affect our microbiome. That is why adequate sleep is our gut's ally. Aim for the recommended 6-9 hours each night to manage stress levels and keep your gut microbes content.

4. Avoid Processed Foods:

Food additives are always present in processed foods and they can disrupt the mucus layer of the gastrointestinal tract.

Avoid packaged snacks filled with additives. Instead, opt for whole, plant-based foods that nourish your microbiome and combat inflammation.

5. Be Cautious with Artificial Sweeteners:

While their impact is still under investigation, artificial sweeteners could disrupt your gut bacteria. Consider swapping them for natural alternatives like natural stevia or avoid them altogether.

6. Don't over sanitize:

Exposure to environmental microbes is like a mini-training session for your immune system. Skip the antibacterial soap occasionally and allow nature to work its wonders.

I hope this tips help you improve your gut health and your overall health.

References:

1. David A. Mills, Justin L. Sonnenburg. "Gut Microbiota: Global Priorities and Challenges in Understanding How Microbes Shape Host Physiology." Nature Reviews Microbiology, 2019. Link

2. Sonnenburg, J. L., & Bäckhed, F. (2016). "Diet–microbiota interactions as moderators of human metabolism." Nature, 535(7610), 56–64. Link

3. Sonnenburg, J. L., & Fischbach, M. A. (2011). "Community health care: Therapeutic opportunities in the human microbiome." Science, 33, 569–573. Link

4. Ley, R. E., Turnbaugh, P. J., Klein, S., & Gordon, J. I. (2006). "Microbial ecology: Human gut microbes associated with obesity." Nature, 444(7122), 1022–1023. Link

5. Gardner, C. D., & Sonnenburg, J. L. (2019). "Fermented Foods and Beverages as a Route to Improved Gut Health and Beyond." Current Opinion in Biotechnology, 44, 94–102. Link

6. Gibson, G. R., & Roberfroid, M. B. (1995). "Dietary modulation of the human colonic microbiota: introducing the concept of prebiotics." Journal of Nutrition, 125(6), 1401–1412. Link

7. Singh, R. K., Chang, H. W., Yan, D., Lee, K. M., Ucmak, D., Wong, K., … Liao, W. (2017). "Influence of diet on the gut microbiome and implications for human health." Journal of Translational Medicine, 15(1), 73. Link

8. Suez, J., Korem, T., Zeevi, D., Zilberman-Schapira, G., Thaiss, C. A., Maza, O., … Elinav, E. (2014). "Artificial sweeteners induce glucose intolerance by altering the gut microbiota." Nature, 514(7521), 181–186. Link