Training Food by Renee McGregor

Author:Renee McGregor
Language: eng
Format: epub
Tags: Training Food: Get the Fuel you Need to Achieve your Goals – Before, During and After Exercise
ISBN: 9781848999763
Publisher: Watkins Media
Published: 2015-02-21T00:00:00+00:00

FUEL REQUIREMENTS

A low-intensity training session has no fuel demands. A great time to do these sessions is first thing in the morning in a fasted state, as your body will obtain what it needs from your fat or glycogen stores. That said, these easy-pace sessions can be done at any time that works for you but, whenever you do them, there is no need for any specific fuelling strategy in preparation.

So on a day when you are only doing an easy pace, low-intensity training session and are not following up with a second session later in the day, your maximum carbohydrate requirement will be 3g/kg BW and your protein requirement will be 3–4 servings of 0.25g/kg BW a day. This can be easily achieved by sticking to three meals a day, combining fist-size portions of complex carbohydrate foods, such as oats, sweet potato, root vegetables or pulses, with a palm-size portion of protein, such as eggs, chicken or fish, served with unlimited undressed salad or vegetables. Snack on fruit or vegetables.

It is, however, most likely when training for a triathlon that you will do a further session later in the day. In these cases, your carbohydrate requirement is actually going to be 5–7g/kg BW, so 4–6 fist-size servings and 4–6 servings of 0.25g/kg BW protein.

You will also need to consume your recovery nutrition within 30 minutes of finishing your first training session to start the replenishing process, ensuring that you have sufficient energy for your second session of the day.

Tip

It is very important to maintain hydration throughout the day. Drink little and often and ensure that your urine is pale straw in colour.

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