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Enea 5150 Warsaw Triathlon 2019, www.swim.by, 5150 Warsaw Triathlon, 5150 Warsaw

 




IRONMAN’s tips for healthy eating: training sessions and your sustainable energy

IRONMAN tips, healthy eating, training sessions, training energy

If you have successfully adopted positive fueling habits, then you should be consuming enough calories to support performance during the session, lower stress and refuel working muscles. With that fueling plan in place, your focus for the rest of your daily eating is promoting a platform of health and stable energy. Some rules for achieving this:


Eat regular smaller meals

The body doesn’t respond well to excess – in the form of gluttony or starvation – and both will lead to swings in energy and focus. Avoid pig out sessions, instead spreading eating over multiple regularly timed meals.

IRONMAN tips, healthy eating, training sessions, www.swim.by, training energy, Ironman Health, Ironman Eating, Swim.by


Skip the sugar

Sugar has a role to play in a few training sessions, and certainly in supporting your racing performance, but has little value in daily living. Reduce the amount of sugar in your daily diet, without being obsessive. Any cravings for sweets should be reduced if you fuel well. There is no place for sweets in the middle of the workday, as they will make you sleepy.

IRONMAN tips, healthy eating, training sessions, www.swim.by, training energy, Ironman Health, Ironman Eating, Swim.by


Focus on the building blocks

Most of your meals should have plenty of carbohydrates, in the form of vegetables, and should include some protein and a healthy contribution of fats. If it’s a big training day, feel free to add some starchy carbohydrates to support of your heavy training. You require all three macronutrients, always.

IRONMAN tips, healthy eating, training sessions, www.swim.by, training energy, Ironman Health, Ironman Eating, Swim.by


Stay hydrated

Dehydration is often the cause of fatigue and hunger. Stay hydrated to promote optimal recovery and cellular health, and keep sluggishness at bay.

IRONMAN tips, healthy eating, training sessions, www.swim.by, training energy, Ironman Health, Ironman Eating, Swim.by


Get warm

If you regularly experience an afternoon slump, the culprit is likely a dropping core temperature associated with your circadian rhythm. Your fixes (if life allows) are a ten- to twenty-minute nap and a hot, non-caffeinated drink. This will elevate core temperature and bring energy levels back in no time.

Follow these simply habits and rules, and you’ll be well on your way to not only maximizing the return on your hard training, but also establishing consistent energy throughout the day.

IRONMAN tips, healthy eating, training sessions, www.swim.by, training energy, Ironman Health, Ironman Eating, Swim.by


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