Easier to reach your goal weight with the right diet during training

Triathlon is a sport where every kilogram counts. Racing bike, running shoes and other gear are trimmed down for maximum performance with reduced weight. But it also applies to athletes that every gram saved shortens the path to the finish line. Therefore, it is not surprising that all important physiological parameters of performance are related to body weight. For this reason, nutrition during training should be examined more closely.

The article contains a Xenofit product recommendation

Who doesn’t know the situation when you start the competition season in May or June and the competition looks like something out of a fitness equipment commercial. By then, at the latest, most athletes will have to take a few percentage points off the competition weight.

A food diary can help

A sensible first step for weight reduction is food journaling. Every meal, every snack and Yes each sip should be recorded on it. It is recommended to keep the diary for at least 14 days so that bad patterns in your own diet can be identified with simple questions. These can be the following: At what times do I eat unhealthy? When do I eat significantly more than I want? What’s on the menu on days off? All of these questions can help identify things that need to be changed.

One conclusion from the diary could be that eating with colleagues over lunch is significantly less healthy than it is good for training. Consequently, it makes sense to prepare your food for lunchtime. Meal prep is all about avoiding fast food and replacing it with healthy stuff. You can easily make lunch two days in advance to cut down on the effort. Simple dishes like salads or oven-roasted vegetables with a little feta cheese are ideal.

Reduce power supply for shorter training sessions

Triathlon novices in particular are often advised to drink plenty of carbohydrate-rich beverages during training sessions. However, the probability of starvation is relatively low during basic sessions of short to medium duration (1-3 hours). Although we burn fatty acids in muscle cells with the help of carbohydrates, the body’s glycogen stores can supply 60 to 90 minutes of energy at high intensity. But if you follow the nutritional rule of thumb for the maximum usable amount of carbohydrate under stress (1.5 g carbohydrate per kilogram of body weight per hour of exertion), you will have eaten a total of 337.5 g of sugar at a body weight of 75kg and 3 hours of effort. This corresponds to about 400 g of gummy bears during a bike ride. This makes losing weight almost impossible.

© Xenofit

One option here is that Xenofit light mineral sports drink This offers a good opportunity to keep your mineral balance stable even at high temperatures in summer, without supplying an unnecessarily large amount of power during basic drives. It contains the minerals potassium and magnesium, which are lost through sweat but ensure normal nerve and muscle function. In addition, the iron it contains favors the transport of oxygen from the blood to the muscles. Another good news is that it is suitable for vegans. Does not contain lactose, gluten or artificial colors to ensure good tolerability.

xenofit mineral light It is available in a 260 g can (yields 10 liters of drink) or in bags of 10 portions of 13 g each (yields 500 ml of drink per bag). The can of mineral light costs €15.90 and the pack of 10 sachets €11.50. Both versions are available at selected sports and online stores as well as at Xenofit Store available.

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