Archive for the ‘Nutrition’ Category

Most of the people think that you won’t finish your Ironman because of lack of training, but I tell you that the wrong nutrition can stop you faster and harder than you think.

Always exercise your intake in your training!

Eat 1 bar before starting the swim.

After your swim, just drink on the bike but not too much for the next 20 minutes. Then start to eat half of a bar per 20 minutes. So you should eat 300-400 kcals per hours. Better to eat bars than gels during biking.

But some natural salt in your water (it should not taste salty), because then you have additional minerals (magnesium, etc.).

When you switch to running, maybe it’s better to also switch to gels than bars. This often killed me during running and a bowling ball was jumping around in my belly. Be careful when drinking Gatorade combined with gel. Maybe it’s better to just drink water. Eat 200-300 kcals per hour – less than during biking. Better to stock up before running.

If you tend getting cramps, then add enough magnesium to your nutrition. Do not drink more than 1-1,2 l (36-42 oz) of water or sport drinks per hour.

Last but not least: Always EXERCISE your nutrition / drinking habits in your training and not in the race!

Please send us your experiences …..

Training means, that you know when your body needs nutrition and liquids. Especially at longer workouts (longer than 1,5 hours) you should not forget nutrition and liquids. Also in competition it’s essential to feed your body with new energy at the right moment.

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Our motto “Gain speed, lose weight” shall motivate you to lose weight and not to gain weight! What’s about your current nutrition? To much sugar? Training and nutrition stick closely together.

If you want to lose weight, then train slowly but longer (i.e. running). Fast units lead to not use your fat reservoir, you lose more water than lose weight for longer. So, keep an eye on your weight!

The optimal weight for your individual body is not easy to calculate. The BMI-factor is from a medical point of view not a perfect measurement, it is a raw classification whether you are overweighted or not.

In general talk to your doctor before starting your workout. With too much weight or wrong ambition you can injure your joints or stress your circulation. If you run slowly, you burn fat. So lose your weight until you feel comfortable (but don’t lose too much – you know bulimia!). Watch during your workouts your heart rate, it shouldn’t go too high!

Sport alone is not enough to reduce your weight, it must be seen in combination with your nutrition. Read a book about LOGI or nutrition.

Nutrition and training are special topics. At the beginning I haven’t cared about nutrition and I had to discover that without the right nutrition and feed charging a long workout or competition is not easy to handle.

After each workout I got this immense appetite and hunger. A workout needs on average 500 to 1000 Kcal (kilocalories) per hour – now calculate what you need for a 3-6 hours workout. You easily reach a 2-3 time consumption of energy of a whole day (avg. 2.000 kcal / day).

The energy, you turn over, is measured in watt. At slow workouts your body takes the energy from fat burning – that’s where your evil fat pads are :). If your body can’t provide the energy from fat burning, then it takes it from your glycogen storage (contains a maximum of 2.000 kcal) – so you can train for 2-3 hours and then your body can’t deliver any more energy without external sources.

To become hungry during a workout should be avoided. In my opinion even sports and a lot of workouts shouldn’t turn you to a eating machine. That’s in many cases the reason why athletes don’t lose weight although they train like crazy.

A hint: I always got sick from bars and gels during a race. Why? Eating during a race must be trained! I started to train eating during my workouts (each 20-30 minutes a bar) and it should be the same food as you use in your races. Don’t eat / drink different nutrition in your races than in your workouts.

Fat, protein, carbs, fiber are the basic elements of your nutrition. Often people talk about a high-carb nutrition of athletes, in my opinion you should also read about low-carb diets (i.e. LOGI) – but this is your decision.

There are various good books and links for that.

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