brandon running

The travelling triathlete Brandon Copeland

Travelling can be a big part of the sport of triathlon – whether it is a few hours to a race or even overseas.  The tricky logistics of nutrition, hydration and bike transport can really derail your ideal race. Our star Bindi athlete Brandon, travels regularly for races, so we pumped him for his best advice on avoiding the pitfalls such as dehydration, food poisoning and mechanicals.

protein powders

How much protein do we need?

How much protein do we really need? As an athlete, it is vital that you ensure your protein intake is adequate and this particularly applies in the post training period. When exercising, the presence of adrenaline and absence of insulin results in muscle proteins breaking down to release amino acids. As muscle protein is breaking down, post-activity protein consumption is needed in order to repair muscle protein, increase muscle mass and form new enzymes. Here are 5 simple ways to ensure you optimise muscle repair and hit those protein targets…

woman drinking

How to Carb Load for Race Day

Getting ready for a big race?  Wondering what all the carb-loading hype is about?  The purpose of carbohydrate loading is to give you the energy you need to complete an endurance event with less fatigue and to improve your athletic performance on race day. Heavy training will deplete your muscle glycogen stores, so in the lead up to a race a combination of tapered training and increased carbohydrate intake with have your muscles replenished and perfectly primed for race day.   

man riding bike

5 Tips for long ride nutrition

As training for any endurance event including cycling ramps up, your time on the bike will increase.  The intensity and duration of your sessions will increase, and so will your body’s carbohydrate demand.  Fuel your body well both before, during and after training, and the performance results will start to show.  Here are five handy tips for fuelling your longer rides for your peak performance.

man making recovery meal

What to eat after training?

The moment your training or workout finishes you enter the ‘recovery window’. The focus is to make the most of the training you’ve done, and then recover well so you can prepare for the next session.  The recovery window is all about replenishing glycogen stores, rebuilding muscle protein, supporting your immune system and replenishing fluids and electrolytes.  Let’s have a look at what to eat after training to maximise your recovery.

What should I eat before training?

It is a common question, what should I eat before training? Or should I have anything at all? Am I better starting training fasted or fuelled?  While some people swear by early morning fasted workouts for their fat burning benefits, others will perform better in intense or longer training sessions after fuelling up first. So,…

woman running

No human is limited – ft Katie Lovis

Katie is a dedicated and passionate ultra-runner from Margaret River. Not only does she love the sport herself, but she loves encouraging others to join through the Margaret River Trail Runner’s Association. Katie just completed the Margaret River Ultra in under 11 hours for the gruelling 80km and is quite the inspiration to many!

Racing with heart- ft Kerry Cousins

Kerry Cousins is a big-hearted and caring triathlete from Secret Harbour, WA. Not only has she been awarded an Australia Day Medallion, she can make a killer cheese board or grazing platter too. Kerry is the loyal type of training buddy we would all love to have by our side when things get tough. Read…

What’s the difference between a sports drink and electrolyte drink?

There is a lot of nutrition information available about what to consume both before, during and after exercise.  Add in seemingly endless product options and you could be understandably a bit confused when it comes to fuelling and hydration.    Don’t worry, you’re certainly not alone.  At events, the most common question people ask is,…

Training nutrition made simple

It is quite simply the most common question we hear from you – what nutrition do I need to use in training? And more specifically, how much fluid, when to have carbs, what about electrolytes, should I add protein??  No matter what new exciting product or promise is out there, your basic nutrition needs are…

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