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.
Sometimes having a rest is undoubtedly the best thing you can do. But often as athletes we fight doing so and don’t give our bodies the long rest and recovery they are Whatever sport or type of activity you do, it is always important to take a break from it physically, mentally and emotionally. Doing so will leave you fresh and fighting to go, and can often reignite that competitive spirit within you, which can easily be lost when putting in the hours day in, day out, sometimes unquestioningly.
Most endurance athletes will do an awesome job of training their aerobic system with hours of cardio. But how important is strength training for endurance athletes? We know strength training is a vital building block for any athlete, regardless of the time, distance and speed at which they are exercising. Strength training combined with performance nutrition is the key to longevity in sport. It will help you minimise injury and improve your performance. So before you go for another run and skip the gym this week, lets take a look at why strength training is so important for endurance athletes…
During a long endurance event such as an Ironman race there is no question that you will need to fuel yourself well throughout the day. You body has limited stores of energy, and we know that consuming carbohydrates during exercise can improve your performance. We also know that not all carbs are created equal, and so when planning a race day strategy you may use a combination of drinks, gels, and solid food to get the nutrition you need. No one wants to run out of energy or have gut discomfort, so here are some solutions to keep these problems from affecting you on race day.
Taking care of your immune system is always important, but even more so if you are facing any stress in your life. Stress can be in many forms, including a heavy training load, nutritional stress from a sub-standard diet, or physiological stress from an intense job or challenges in your personal life. And what happens when we get stressed, tired, or run down? We get sick. Which is the last thing you want if you’re training for a big event, or you’re just simply trying to stay as healthy as possible in everyday life.
Every day there seems to be a new product on the market, many with incredible claims that are big on marketing and fresh appeal of new promises. It can be hard to know if they work, or for you to even find the time and resources to research their amazing product claims.
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.