With triathlon season starting I thought it would be a great chance to give a bit of a insight into what we encourage our athletes to do when it come to pre race fueling. Carbohydrate loading over the year has been all the rage. I don't think there any argument behind carbohydrate being a good fuel choice for athlete on race day. I think the biggest issue has been that sugar product are cheap to produce and marketed extremely well. To the point that some people actually forget that there is plenty off great natural carbohydrate choices ie. (fruit and Vegetables). We like to change the name to nutrient loading. We choose good quality nutrient dense food with a good balance of carbohydrate, fat and protein. We are giving you an example of a 2 days nutrient dense loading pre long course event.
Day 1 Nutrient loading Breakfast Porridge, yogurt, banana honey, strawberries, seed mix Toast, avocado, eggs Lunch Sweet potato, steamed Veges, steak Dinner Black rice salmon sweet potato vegetable stir fry. Snacks Date balls, banana, Apple, dark chocolate, Hydration 2 l coconut water 1 cups pineapple juice 1 ltr water A lot off people don’t realize that coconut water has as many natural electrolyte and carbs as Gatorade.
Day 2 Nutrient Loading
Breakfast Porridge, yogurt, seeds mix and fruit Brunch Toast, eggs, mushroom, yogurt, muesli
Lunch Pasta, avocado, salmon, olive oil Dinner Black rice, veges, sweet potato, eggs, toast Snacks Raspberries, strawberries, dried mango, dark chocolate Hydration 3 l coconut water