10 Tips to Help You Tran­si­tion With Ease Through the Off-Sea­son

Triathlon Magazine Canada - - Training Nutrition -

Have a year-round nu­tri­tion plan to sup­port your health, train­ing and to im­prove your per­for­mance. Ad­just in­take to match en­ergy ex­pen­di­ture. En­joy small fre­quent meals (six to eight meals/snacks) spread out over the course of the day to pro­vide you with sus­tained en­ergy, curb hunger and to main­tain nor­mal blood su­gar lev­els. Ad­dress your eat­ing be­hav­iour. Slow down when eat­ing. Eat your meal and wait 20 min­utes to de­ter­mine if you are still hun­gry be­fore go­ing back for a sec­ond help­ing. Re­mem­ber to stay well hy­drated. De­hy­dra­tion can mimic hunger. Start with lit­tle changes in your eat­ing pro­gram that will im­prove your over­all health such as in­creas­ing the amounts of fruits and veg­eta­bles that you eat, switch­ing to whole grains, cut­ting out so­das or lim­it­ing un­healthy fats. Burn more free calo­ries. The calo­ries you can burn in your nor­mal day out­side of train­ing can be re­ferred to as free calo­ries. Tak­ing more steps, park­ing fur­ther away from build­ings, mak­ing more trips to the wa­ter foun­tain and tak­ing stairs all add up to burn­ing more calo­ries. Use a pe­dome­ter to count your daily steps. 10,000 steps burns 500 kcal per day. Choose plant-based foods most of­ten. Choos­ing to eat closer to the earth will pro­vide you with foods rich in an­tiox­i­dant prop­er­ties that help pre­vent dam­age to cells through­out the body. Keep your im­mune sys­tem strong this win­ter by choos­ing foods rich in beta- carotene (car­rots, sweet pota­toes), Vitamin C (or­anges, grape­fruit, ki­wis), Vitamin E (nuts and leafy greens) and Zinc (oys­ters, red meat, poul­try, whole grains and dairy). Cre­ate a food jour­nal to de­ter­mine where op­por­tu­ni­ties may ex­ist to cut un­nec­es­sary calo­ries. Keep it fun. Ex­per­i­ment with new foods and home­made recipes. Re­mem­ber to eat some­thing be­fore head­ing out to par­ties so that you are not starv­ing by the time you ar­rive. Try sam­pling small por­tions from a va­ri­ety of dishes, choose most of­ten fresh veg­eta­bles and fruits, drink plenty of wa­ter, and do lots of min­gling.

Newspapers in English

Newspapers from Canada

© PressReader. All rights reserved.