Losing Weight for Triathlon, Pt 1

You know your race is just around the corner.  But it doesn’t seem to matter how many training hours you have logged, you still are having problems losing that extra weight.

You might want to select lightweight components that will shave a few ounces off of your bike training.  But that kind of training doesn’t have nearly the impact of dropping pounds from your tush area.

It doesn’t really matter what you have heard about weight management.  It is not as easy as calories consumed minus the calories that you burn.  There are about seven factors that need to be taken into consideration to even think about making a dent in weight loss, which will affect your triathlon finish time.  Today we will look at four of them.

You need to remember that these are just guidelines and have nothing to do with nutrition for a race or training.  These are offered as a way to eat for trathlete.

How To Eat To Burn Fat

Where’s the beef?  There have been over 400 scientific studies done in the Sports Nutrition Review Journal (2004) that shows that any athlete involved in moderate amounts of training that is intense or high volume needs to consume somewhere between 3 – 11 servings of protein from animals ever day.

We know that meals that are only carb-only impact the protein synthesis and even your ability to lose weight.  But most of these studies were done on men.  But the research that came out in May of 2010 will tell you something totally different about the protein needs of a woman.  This will show that this amount is different between men and women.

It has more of a generic information for women should be having at every meal, so remember, it is just a general rule of thumb.  These would include things like:

1 – somewhere between 4-6 ounces of animal protein
2 – ½ – 1 cup of greek-style yogurt or cottage cheese
3 – somewhere between 1-2 scoops of whey  or protein powder of rice, pea or hemp

Maybe you need to consider dropping your biking pals and not the fats in your diet.  Thinking that skipping out on fats in order to drop the pounds is a diet that will not help your performance, immune system, overall health and ability to recover during training.

You need to remember that if you are trying to stay away from fat because it might cause you to be fat, then you need to realize not all fats are bad.  Some of the good fats include things like olive oil, flaxseed meal, nut butters and even avocado.

And if used in the right amounts can help you take advantage of your metabolism, which helps you to burn fat.  It is important to remember that a major part of the body is fat and if you deplete it, you will become depressed.

Also remember to snack responsibly.  There is nothing wrong with snacking, it is the type of snacks that are the problem.

You should be training at least 90 minutes a day to consider having a fatty or sports product.  These help to replace the fuel used to exercise, otherwise you have enough.  On days that you rest or are recovering, limit what you eat to either 3 meals, or 5 small meals a day that are a healthy balance of protein, carbohydrate and other healthy fats.

Then on the training days make sure your snacks are full of nutrient-dense items to help fuel your training time and to make sure your weight is where it should be.  What needs to be used specifically will vary based on training being done, weight management, racing and recovery.  We will be providing diet essentials and other important meal plan ideas and recipes in another article.

Keep it professional

There are many studies out there that show the connection between having the right amount of vitamins and minerals stored in your body and weight management.  Bodies can make vitamins, so in order to get them, we have to eat them.

You can get all the vitamins and minerals that your body needs from what you eat.  So make sure to eat at least 5 – 10 fruits and vegetables a day along with the right amount of minerals needed every day, based on your physical demands for the day along with all the other important things that are good for you body each day.

The metabolic and nutritional demands of the body are both great on athletes.  Make sure that as an athlete you have professional grade supplements that are used.  Don’t look at the retail or mass marketed brands.  You don’t know what has been added to those supplements or the conditions they were made in or even where they bought their ingredients from.  Where you buy your supplements says a lot.

Good luck!

Terry

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