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.
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.
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.
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,…
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.
CSIRO recommends we eat two serves of fruit on a daily basis, but a whopping 93% of Australians are not meeting the daily target. There are plenty of people who quite simply don’t eat enough fruit. There are also many people who avoid fruit because it’s high in sugar. Fruit contains fructose, fructose is sugar, and we should all be avoiding too much sugar. Right?? Well, not exactly. Let’s take a look at sugar, and when to avoid it.
CSIRO recommends we eat two serves of fruit on a daily basis, but a whopping 93% of Australians are not meeting the daily target. There are plenty of people who quite simply don’t eat enough fruit. There are also many people who avoid fruit because it’s high in sugar. Fruit contains fructose, fructose is sugar, and we should all be avoiding too much sugar. Right?? Well, not exactly. Let’s take a look at sugar, and when to avoid it.
