32Gi Triathlon Fuel Guide | Page 6

Race Fuel Preparation The way you prepare your body from a nutrition perspective in the weeks and days leading up to an event will either make or break your fuelling strategy on the day . What you eat can either make your race fuel strategy very effective or completely the opposite and this is something you need to constantly have in mind as you approach the big day .
Where your focus should be on a training perspective should be pretty well understood in terms of quality sessions leading up to the race . If you are not sure how to properly taper from a physical point of view towards your big race its best to consult a knowledgeable coach .
With a few weeks out of the big day , it is not easy to focus on nutrition . You have to make a conscious effort to make the right decisions when it comes to eating and drinking , because whether you like to believe it or not , you can make a big difference on the actual day by taking the best nutritional approach . Where to start is quite easy try to adhere to these few simple rules as a start .
Don ’ t Eat Out Eating out firstly is not necessarily eating healthy unless you are completely sure of exactly what is on your plate . Just because it ’ s a grilled chicken breast or a fillet doesn ’ t mean it is basting free , not loaded with trans-fats and has the correct nutrients . The risk of falling ill is one aspect as well as the issue of irritating digestive symptoms and then risking weight gain . Rather know what you are ingesting , keep it clean , keep it lean and prepare your own meals that you can ensure the nutrients you are taking in have a benefit and not a detriment .
Reduce or Cut Sugar Intake Cutting sugar intake is one of the smartest things you could possibly do in leading up to a big event . By sugar I don ’ t just mean physical sugar . I am speaking about the large anti-nutritious carbohydrate portions that most people are so emotionally attached to in the form of instant cereals , noodles and grains . Rather take in carbohydrates which have excellent properties not just from an energy point of view , but those that also provide immunity strengthening .
The better your carb selection the stronger you will arrive at race day . Opt for carbohydrates which are nutrient dense , so your vegetables such as the greens , spinach broccoli , Brussels sprouts , cauliflower , kale , Swiss chard and the likes . Reduce fruit intake to reduce sugar intake and stick to the immune boosting fruits such as the berries .
Sugar just plays with blood glucose unnecessarily , and during the taper weeks it can only assist with contracting illness ( the bad guys love to feed off sugar ) and of course unnecessary weight gain due to the bouncing ball effect , not to mention emotional highs and lows which play on pre-race nerves as well as sleep . Cutting it will certainly benefit you . If you are a high sugar eater best is to taper yourself and not cut it immediately as this will lead to more emotional turmoil and irritation .
The Protein Factor Depending on the type of nutrition plan you are on whether LCHF , or HCLF , Beach , Paleo and the likes ensure that your protein intake is of quality and not quantity based .
THE TAPER PERIOD | FUEL GUIDE