So, I’m heading off to Ireland to race in Ironman Ireland 70.3. That “70.3” tells you that it’s half-Ironman, the full Ironman is 140.6, and in case you were wondering – those numbers refer to the distance of the race. The full Ironman is a 2.4 mile swim, 112 mile bike and 26.2 mile run. Add them all up and you get 140.6 miles. Divide that in half and you have 70.3, a half-Ironman.
A friend touring through Europe on her bike recently noted that they do things differently in Europe. While we race straight through those 140.6 or 70.3 miles, they take breaks. For meals. Big meals. Admittedly, she wasn’t racing, but she found it a bit odd that the people she was riding with would stop for a big meal and then continue on their day’s journey.
I’m actually hoping that Europeans race this way too. It would give me a big advantage – especially considering that I’m not all that fast in transition from swim to bike or from bike to run. But if the rest of the field was stopping for a meal during transition – I might have a shot at this thing!
No, in America we don’t stop for meals in the middle of the race. But that’s not to say that meals aren’t important. And in particular, what we eat in those meals is vitally important to our performance. Remember that poster that hung in your first grade classroom – “You Are What You Eat!”
So, as me and a few of my friends prepare for Ironman Ireland 70.3 and a whole bunch of others prepare for Ironman Wisconsin (yeah, the full 140.6), I thought I’d share with you a little of what I’ve learned about nutrition over the past few years of training for Ironman (both 140.6 and 70.3).
So, as you train for your next big event, here’s a list of some of the things that you might want to eat and/or drink – some as you train for the big day, and some on race-day.
Chocolate Milk
This is a great place to start – or actually, it’s a good place to finish. Chocolate milk is the ultimate “recovery” drink, it has an optimal ratio of carbohydrates to protein to help refuel tired muscles. Its high water content replaces fluids lost as sweat, preventing dehydration. Plus it packs a nutritional bonus of calcium, and includes just a little sodium and sugar -- additives that help recovering athletes retain water and regain energy. Learn more about the wonders of chocolate milk here: http://www.gotchocolatemilk.com/
Bananas
Bananas are one of the best pre- and post- workout snacks. Loaded with potassium and vitamin B6, bananas help maintain low blood sugar, regulate digestion and re-stock your body with lost electrolytes. Vitamin B6 in bananas acts as an anti-inflammatory agent.
Wild Salmon
The most nutrient dense proteins, full of essential Omega-3 fatty acids (helps burn excess fat, restores health to the cardiovascular system, relieves arthritis pain and inflammation, strengthens the immune system, improves oxygen transport and muscle maintenance), as well as vitamins B12 and B6. A very high quality protein, salmon has been shown to decrease the risk of numerous cardiovascular problems, such as heart attack, stroke and high blood pressure also beneficial in cardiovascular protection.
Quinoa
(pronounced KEEN-wah), known as a "super food" for its high nutritional profile. It cooks in just 10-15 minutes. Quinoa is an ancient high-energy grain from South America, the Incas used it to increase the stamina of their warriors and allow them to run long distances at high altitudes. It is an ideal food for endurance. Quinoa is a complete protein; it has all 9 essential amino acids. perfect for vegetarians concerned with protein intake. It is also a good source of manganese, magnesium, iron, zinc, potassium and calcium. It’s also gluten free and very easy to digest.
Water
To quote Buffy the Vampire Slayer (which I don’t do too often) – “Does the word ‘Duh’ mean anything to you?” Water is an important nutrient for the athlete. Athletes should start any event hydrated and replace as much lost fluid as possible by drinking chilled liquids at frequent intervals during the event. Chilled fluids are absorbed faster and help lower body temperature.
Coconut Water
Nature's Gatorade, loaded with electrolytes. Coconut Water (coconut juice) is the juice of young coconuts- an almost clear liquid. Coconut juice is a low calorie drink, around 50-60 calories per serving, so you will need to get calories from other sources like energy gels or foods.
Coconut juice has most of the electrolytes needed for a good sports drink, including sodium, potassium, calcium and magnesium; it’s also high in potassium- good for fighting off the onset of cramps. On the downside, coconut milk is low in sodium so you may need to supplement it by eating a few salty pretzels, salt tablets or by adding a bit of salt into your bottles to boost the sodium content. I have found coconut water easy to digest, making it ideal for long rides.
Boiled Potatoes
Boiled potatoes have one of the highest glycemic indexes out there, which means they rapidly increase blood sugar. Cyclists say they are like rocket fuel. I boil them the night before a big ride, put them in a zip-lock bag with a little olive oil, salt and garlic. If I have a good crusty bread, I will sometimes add some crouton-size pieces of bread to the mix. It tastes great, other riders are always jealous of this particular snack, it’s easy to digest and best of all- it wards off vampires (what’s my obsession with vampires today?).
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