Reader Carl Hen­son is rac­ing his first 70.3 this sum­mer but has no clue about fuelling for the train­ing re­quired. Joel Enoch pro­vides the ad­vice

220 Triathlon Magazine - - Training - JOEL ENOCH Joel is a sports sci­en­tist, nu­tri­tion­ist and head tri coach for the Hartree JETS, a top mul­ti­sport age-group squad based in Ed­in­burgh.

“On re­cov­ery days, whole­grain carbs will keep en­ergy lev­els even”

Carl: What should I be eat­ing and when dur­ing my nor­mal train­ing days to fuel my ses­sions, eat healthy and lose ex­cess fat?

Joel: For a start, to fuel low­in­ten­sity train­ing your body will pre­dom­i­nantly use stored fat and some car­bo­hy­drate. As ex­er­cise in­ten­sity in­creases, your body will switch to us­ing pri­mar­ily carbs as well as fat. We store lots of en­ergy as fat, but we can only store enough carbs to fuel about 90mins of high-in­ten­sity ex­er­cise.

It takes about 2hrs for your body to process a meal, and dur­ing this time we shouldn’t train hard as blood has been shunted to the di­ges­tive sys­tem and away from mus­cles. Foods that grow, foods that come from foods that grow (like bread or pasta) or foods with a high su­gar con­tent will al­most al­ways give us car­bo­hy­drate as the main nu­tri­ent.

What should I eat on my non-train­ing days?

As long as body com­po­si­tion is fairly sta­ble, there’s lit­tle need to change the amount of en­ergy you eat on a re­cov­ery day. How­ever, while on train­ing days you may choose more pro­cessed carbs dur­ing or af­ter ses­sions, on re­cov­ery days, less-pro­cessed, whole­grain/food carbs will main­tain more even en­ergy lev­els.

Be­ing a 44-year-old male, what age-re­lated sup­ple­ments could aid my re­cov­ery train­ing and per­for­mance?

Pro­bi­otics Healthy gut = healthy per­son. Aging, stress and train­ing all im­pact gut health, so we need to look af­ter our di­ges­tive sys­tem.

Pro­tein All ath­letes should eat pro­tein lit­tle and of­ten – ideally in all meals and snacks. Some fish and plant-based pro­teins such as soy are ideal sources.

An­tiox­i­dants Ex­er­cise pro­duces free rad­i­cals, which ac­cel­er­ate some as­pects of age­ing. We can clear these away with a diet rich in vividly coloured fruit and veg, par­tic­u­larly berries.

Omega-3 We get this good oil from av­o­ca­dos, wal­nuts, olives, lin­seed, and oily fish. We need more of these foods in our diet and fewer pro­cessed foods, which are of­ten high in omega-6-rich veg­etable oil. Aim to bal­ance O3 and O6.

How much wa­ter should I con­sume daily? And should I be us­ing any sup­ple­ments in the wa­ter to prop­erly hy­drate?

This is very in­di­vid­ual, but you need to drink enough so that your first wee of the day is light in colour; that you go to the toi­let reg­u­larly; and as the weather gets warmer, make sure there’s enough salt/sodium in your diet as this helps fluid ab­sorb. Most of this can come from food, but dur­ing train­ing ses­sions that will re­sult in sig­nif­i­cant sweat loss I’d al­ways add some sodium, ei­ther as a cou­ple of pinches of salt, or from com­mer­cially-pro­duced elec­trolyte tablets.


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