BSG Multisport

Getting ready for a triathlon is not just about training the muscles. It is crucial that you provide your body with the essential vitamins that can be converted into healthy fuel for your body. The following tips will enable your body to be better equipped to handle your training sessions for the BSG / Energade TriSeries.

Eat breakfast like a king and dinner like a pauper. Go for a complex carbohydrate, wholegrain, low GI breakfast with some fruit and low-fat Greek yogurt for breakfast. Have a lean sandwich for lunch (lean source of protein, wholegrain bread/roll). Enjoy a dinner that contains a small amount of carbohydrates, protein and vegetables.

Eat a mid-morning and afternoon snack to keep energy and sugar levels stable. Fruit, yoghurt and a mixture of fruit and nuts are good choices.

Drink 1L of water per 25 kilograms of body weight per day.

If training first thing in the morning and you don’t have time for a quick snack before training, try to have an isotonic energy drink, such as Pepto Sport, while training

If training at the end of the day, ensure you have a good mid-afternoon snack such as a yoghurt and banana approximately 2hrs before exercise.

Once training becomes intense or lasts for a long duration, it is advisable to eat foods with a combination of proteins and carbohydrates within 30 minutes of finishing the training session. Using a combination of Pepto Sport and Pepto Pro, eating a peanut butter sandwich or yoghurt with some dried fruit and nuts are good choices.

Visit the Forum to ask the @Life Dieticians all your Nutritional queries!

BSG/Energade TriSeries Tips of the Month
Sports Nutrition vs Everyday Nutrition

Why are the dietary needs different for an athlete?

• Increased energy metabolism: more energy used while exercising.
• Goals of training: for recreational, competitive and elite athletes needs all differ.
• Needs for the specific sport: for weight, strength or endurance sports.
• Frequency of training: more training and more energy is used with a higher frequency of training, therefore more energy and nutrients are required.
• If there is a weight category: energy and nutrients must be calculated to control weight.
• The athlete’s individual response to training differs.

In Summary: Due to all these variables, an athlete should interpret general everyday nutritional guidelines with caution as they may not be specific enough to apply to all athletes.

“A good diet will not make a mediocre athlete into a champion, but poor food choices can turn a potential champion into a mediocre athlete.”  Ron Maughan.

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