We all know we feel better after a good night’s sleep. But as athletes, while we are often highly committed to our training sessions and love to tick those completion boxes, the reality is that we don’t always prioritize our recovery in the same way.
Winter is when most of us can experience unwanted weight gain for various reasons. Heavier, warming meals, less day-light to exercise in and winter weather can affect us all at some point.
As athletes, we are constantly looking for an extra edge when it comes to training, racing, winning and simply improving ourselves to become fitter, faster, stronger and healthier! However, how much is too much of a good thing when a healthy obsession turns into self-destruction from a nutrition perspective?
Studies are showing us that dehydration can affect your mood, brain function and performance. Basically, even mild dehydration can lead to lowered mood, increased fatigue and a decline in your ability to think clearly. Given that the human body is made up of 60% water, the daily consumption of water is essential for our survival.
A lot of nutrition advice will focus on the big stuff like the macros of protein, carbohydrates, and fat, or what makes the perfect post training breakfast. If you are on a decent training program and expending plenty of energy each day, you will likely need snacks between your meals too. Snacks can go either way… they are often where discretionary or ‘treat’ foods start to sneak in, which can add empty calories without extra nutrients. Or we can look at snacks as a chance to really amp up our nutrition and to get extra goodies in every day.
Healthy and filling lunches are simply gold in the middle of your day. They can sustain you for a busy afternoon of work and prep you for an afternoon training session. A healthy and balanced lunch will ensure you don’t get to the end the day feeling depleted and heading for snacks before dinner. Tucking into a lunch that is full of both flavour and nutrients will have you feeling satisfied and ready to tackle the afternoon.
Some days it can be enough to get through training, work, and family commitments. We may all be aiming to eat a nutritious diet to make sure we are hitting peak performance. However, come 5pm you might find yourself in a mad rush through the supermarket it can be hard to be inspired, let alone healthy. Meal planning and some prep work can go a long way to avoiding this trap, and it doesn’t need to be complicated, insta-worthy or even take a lot of time. Here are our best tips for meal planning to make sure you have nutritious meals ready to go in a flash.
The first month of any Ironman training program can be very intense and a bit of a shock to the system! Along with managing new training routines, you will be asking how do I fuel for Ironman? Coaches will often set long slow rides with the aim of building an aerobic base, so this is the perfect time to start learning how to fuel yourself so you can achieve peak performance.
Have you made the big step of entering your first Ironman, and started thinking, what next?! Or, you may already have an Ironman event or a few under your belt, but you haven’t had the perfect race yet that you know you’re capable of. It’s natural to enter a race and start training enthusiastically, before you realise quickly that you will need a lot of nutrition to fuel it all! Enter our Ironman Nutrition Plan with the essential steps you need to fuel for training; from electrolytes to carbohydrates we have it all covered here.
It is important to know the signs of dehydration in kids and to respond quickly when your child has these symptoms. In this article we will explain the signs of dehydration you need to be aware of, plus one simple trick to check for dehydration yourself. We will also look at the best ways to rehydrate children and teens, depending on the severity and cause of dehydration.