How to Use a Food Diary in Your Triathlon Training

A food journal is a simple tool that you can utilize in determining and addressing problems that are affecting you that could be attributed to any nutritional cause.

Why Keep a Food Journal?

In keeping a food journal, you can write down what you eat and drink. You can use this information to identify potential areas of improvement, or decrease in performance, as well as recovery or injury challenges you may be having.

 

 

You’ll Be Surprised by the Results!

Most problems can be linked to a nutritional cause. By keeping a food journal, you will discover alot faster that you are eating more than is good for you, which is one fact that will explain why you are having so much trouble in achieving your preferred racing weight.

The truth of the matter is, average people eat 20% more than what he or she thinks they do. The essence of keeping a food journal is that it can eliminate what we perceive we are eating from what we really are eating.  In some cases, it may take some guesswork and some experimentation to point out the nutritional cause of one problem, or whether if its caused by nutritional problems at all.

Let us take fatigue for example. The fatigue that is affecting your race performance can be caused by dehydration, iron deficiency, insufficient carbohydrate intake and even sleep deprivation. In solving the mystery, you can use a Nutrition Troubleshooter to come up with the nearest guess of the cause of a specific problem, change your diet and monitor the results.

If it doesn’t work, you can always try something else or consult with a sports nutritionist.

Take the Test!

Here is an example of a simple food journal format. You can use it anytime you want in investigating how your current diet is affecting your health and running. It usually takes a minimum of three days before you can identify a pattern, and if you make a change to your eating habits based on a pattern you observe, continue journaling for at least three more days to determine the effects of the change.

If you eat fewer than six meals in a day, leave the irrelevant boxes blank and record your sleep quality in the box to the right of your last meal of the day. Likewise, leave all of the boxes blank in the “Subsequent Workout” column except the one that shares a row with the meal that preceded your daily workout.

Good luck!

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