THE LAST POUNDS
Ive lost 4 stone since starting tri a few years ago (now 12.5st and 5ft 11in), but I can’t shift the last bit of weight to perform to my potential. I eat healthily and fuel with carb drinks and gels for long rides, and try to avoid sugary snacks, but the
amount of weight. As you’re finding, weight loss tends to slow down as you get closer to your target, and you may need to make some further adjustments to the way you’re eating in order to lose those last few pounds. Here are my recommendations for weight loss while training for triathlon...
Increase your protein intake. Protein uses more energy during the digestive process than carbohydrate or fat, which leaves fewer calories available for storage as body fat. Protein also helps you to feel full, as it takes longer to digest and absorb than other nutrients. Aim for 20g of protein at breakfast (e.g. 3 eggs or 150g of Greek yoghurt plus 50g of mixed nuts), 30g of protein at lunch and dinner (e.g. large chicken breast or salmon fillet, medium sized steak, 125g can of tuna), 20g from a whey protein shake or pint of milk after a training session, and a further 20g from snacks (e.g. more nuts, yoghurt or hard boiled eggs).
Take a look at your carb intake. This should match your training, so that you have your highest carb intake on your heaviest training days. On days when you’re training for two hours or less, perhaps with a pre-breakfast session and another after work, make sure that your portion sizes are more moderate. Starchy carbs such as bread, potato, rice or pasta should occupy only a third of your plate at lunch and supper, with protein and vegetables filling the rest. Sweet treats such as cakes, biscuits and pastries should be out of your diet completely if you’re looking to lose weight. Have a couple of occasional squares of dark chocolate instead.
Watch what you drink. It’s easy to consume more calories than intended if you regularly drink fruit juice or shop-brought smoothies. Eat 2-4 pieces of whole fruit per day instead. And don’t forget that large sweetened milky coffees and alcoholic drinks may be adding more calories than you realise.
Don’t consume sports nutrition products unnecessarily. There’s no need to use a sports drink, energy bar or gel during training sessions that last less than 90mins. While you might aim for 60g/hr of carbs in races, 30-40g/hr is more appropriate on long training rides or runs. Try to use your next meal, e.g. breakfast or supper, as your recovery nutrition by scheduling your workouts just before the time you usually eat, rather than eating extra snacks.