Our food should be our medicine, and our medicine should be our food. “– Hippocrates
Overview & Thoughts
A lot of the time, and very recently, I’m asked what do we eat? How do we get it right, what are the secret foods?
Answer, in short, just eat real food and pack your lunchbox.
Nutrition is a huge can of worms to open and shut in just one blog post, I encounter a vegetarian approach, a meat-only approach, and the norm which is getting your macros right daily – which to me makes the most sense also.
Do I encourage you to eat meat, yes 100%, how often, at least once a day. Why? Because in terms of replacing the protein, iron, and fat required for this sport, I choose meat.
My experience and habits with nutrition and training…
Since falling in love with a German ultra-runner, I have been inclined to eat “vegetable focused eating” three days a week, with a strong focus on how to maximize the right plant protein and fats – while including eating fruit daily and 2x a week I make sure I have a steak or red meat.
Plant protein is epic! You can find it easily as a substitute for meat daily in the form of avocados, peanut butter, lentils, red kidney beans, chickpea dips (hummus) pea protein powders, asparagus, beetroot, mixed nuts to highlight a few of my favourites and started to dial into my favourite cheeses also to give some of these plant-based proteins some real flavour and spice to a main meal.
To maximize the digestive effect of these plant-based proteins I started a herb garden.
I started to research what herbs work, release antioxidants, aid digestion, purify our blood and get more educated on spices that aid digestion and allow me to fully absorb these plant-based proteins better, so they tasted on par with my favourite scotch fillet, venison back strap, or slice of smoked salmon.
Some of the herbs I’m blown away by that aid in digestion include; Parsley, Rosemary, crushed Ginger root, turmeric, nutmeg, crushed garlic, basil, turmeric, mint and paprika. These are just a few that will spice up your next home-cooked meal or next-day meal! 😊
Daily I will eat a can of tuna in my rice or pasta, and I believe the 5-a-day fruit and vegetable rule in NZ should be doubled when you’re a triathlete! Why? Because you’re trying to balance three spots every week and if you’re like 90% of my athletes with a full-time job, probably some kids, and responsibility to run a household well with a partner or better half.
I’m not trying to be on a nutrition lecture tonight – I am simply saying to be good at this sport, even as an age grouper or weekend warrior or simply be the best working-class hero in your work circle, you need to eat as you train!
What does that mean??
Well, most whom I have encountered in my very short nine years as a triathlon coach post-pro-life are all very keen to train 30-45mins a day, the super keen ones happy to train 2x a day and the small percent of privileged kept housewives, dads or students have time to train 3x a day.
So…. What are they eating?
Well, some are pros at the food side of things, while others have had vitamin and or mineral deficiencies or are simply always getting sick, run-down, and blame life for why they can’t get the most out of their training.
Your top 6 doctors in life are simply this. Sun, rest, regular exercise, a good nutritious daily approach to eating, self-respect, real friends
Recommendations & tips
In preparation for eating, it’s just as important as your daily training, have a cheat day/takeaway day, like you would have a weekly rest day, have a dessert day once a week, or have a glass of your favourite alcohol. Don’t stop having the bad foods or drinks if you really enjoy them, just limit them in your weeks as you progress to healthier eating here.
Healthy eating, like training, must have buy-in from you, you must be able to see and feel the changes happening and enjoy/trust in the process for it to really be effective and for you to truly believe in it daily!
80% of your weekly training must include 8-10 servings of fresh fruit and vegetables daily! Hitting your daily macronutrient targets and not operating at a calorie deficit.
For example, if you hit 3000 calories a day, at the very least you need to eat 3000 calories a day.
1 gram of protein for every kg of your body weight, similar in your carbohydrates you need 60-100grams of carbohydrates every main meal (breakfast, lunch, and dinner) and you need at least 2 Litres of water/electrolyte-based water preferably alkaline-based fluid daily, CMD mineral drops are great here in your daily hydration. This keeps you regularly hydrated in your day, if you’re not hydrated you won’t digest your food as well and if you don’t digest your food well your body simply doesn’t use it so easily for growth and repair when you’re resting.
In Summary
In summary, if you train 2x a day eat 3x a day minimum!
- Make sure your meals are calorie-rich in the right macronutrients (50% protein, 30% carbohydrate, 20% fat).
- Hydrate well, eat regularly, snack with good snacks in between if you must, nuts in the afternoon, fruit before 3 pm and cheese and crackers after 3.
- Avoid Caffeine, alcohol, tobacco/vaping, and sugar to substitute good healthy eating daily (C.A.T.S)
- For any more tips, trends, or daily habits, seek professional advice.
In short, eating can assist exercise like nothing else, so make sure you use it well to maximize your ability to progress 1% better daily.
Kapai – Clark