Are you ‘fit’ but lacking your health?
I’m a big believer in health first, then fitness and then chasing performance… I think you can be seen as ‘fit’ but not necessarily healthy, but if this is you you’ve likely missed the point.
Often it’s not training that is the problem… it’s all the supporting habits that are lacking.
It’s a common misconception that you can eat what you want cos you train, or cos ‘I’m a triathlete’… it’s also a misconception that it’s okay to eat an abundance of sugar, carbohydrates and processed foods cos you ‘burn it off’
Focusing on this point for now, here are some tips…
If you ‘train’ regularly and compete in Multisport events but you’re carrying excessive weight, I’m talking to you!
– cut out processed foods as much as possible
– cut out alcohol as much as possible
– cut out sugary drinks and snacks
– don’t fuel in sessions less than 60mins
– unless it’s a race specific session consider fueling with natural, wholesome foods
– get rid of the idea that eating less means you’ll loose weight
– increase your intake of vegetables – a wide variety of colors, vegetables with every meal
– Increase your intake of fat from natural sources such as avocado, nuts
– assess your sleep – sleep more, sleep better
– train fasted when you can, especially your morning sessions (you can build up slowly and allow body to adapt)
– refuel post training within 30mins and with a mix of carbohydrate and protein
– try to have your biggest meals in the morning and taper off across the course of the day
– stay hydrated… use the pee test to help measure this. Have a glass of water upon waking, before bed and with every snack or meal
– hydrate pre, during and post all training sessions
– move more, sit less
– incorporate activation and strength exercises into your training routine
Disclaimer: I am a degree qualified exercise scientist and triathlon coach. Nutrition and fueling advice is only part of my job description. I am not a dietician or nutritionist; advice provided is based off my experience as an athlete and a coach and is ‘general’ in nature.