NUTRITION
We all need a little protein in our lives. For the health and development of body tissues such as muscles, bones, and red blood cells, for making hormones and enzymes and to support the immune system.
For athletes, protein consumed immediately after exercise will promote muscle recovery, growth, and repair. Unlike carbohydrates, it's not possible to build up stores of protein; you can only absorb a certain amount in any one sitting а (about 4 grams per kg of body weight).
Overloading on protein, too, will put an extra strain on the kidneys, or get converted into fat rather than help build muscle. As a guide, aim for around 1.2 to 1.6 grams of protein per kilo of body weight per day.
As with all key food groups, protein from real food sources gives you more bang for your buck. This is because most foods contain a load of important nutrients. So in getting your protein from meat, fish, eggs, cheese, nuts, and pulses, you'll also be getting the 'added value of nutrients such as calcium, iron, zinc, magnesium, and B-vitamins. Enjoy this month's recipes!
These flourless Black bean brownies are light, gooey, and sweet, yet loaded with protein, B vitamins, minerals such as iron, potassium, folic acid, and calcium, as well as fiber.
The ratatouille-style base for these Mediterranean eggs is best pre-prepped. Heat up on your return post-session, poach a couple of eggs and you'll be sitting down to the most delicious supper in minutes, loaded with quality protein, slow-release carbs, healthy fats, fiber, and your five-plus-a-day.
Bu hikaye 220 Triathlon dergisinin April 2022 sayısından alınmıştır.
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Bu hikaye 220 Triathlon dergisinin April 2022 sayısından alınmıştır.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber? Giriş Yap
How to Carb Load - Packing your working cells with carbohydrates in the build-up to your big race is a proven strategy to race stronger and faster...
Whichever distance triathlon you're racing, the intensity and duration of your activity will see your body tap into its stores of carbohydrates (in the form of glycogen) to power your effort. While it's possible to top up your tank on the go, it's better to start your event with your stores full to the brim.
The Olympic Champion - On 31 July, Great Britain's Alex Yee put together arguably the greatest one-day performance we have ever seen at an Olympic Games to win gold. And we were there at the finish line to speak to tri's new poster boy...
The opening line of the race report read how 20 years on from New Zealand’s first and only Olympic triathlon gold medal, Hayden Wilde had put in a careerbest performance to regain the title for his nation. Then Alex Yee comes around the corner.Yee’s charge, seemingly from nowhere on the final lap of the 10km run in Paris, didn’t just help him become the most decorated Olympic male triathlete of all time, and didn’t just cap a rivalry that has been building for six years, it left seasoned watchers of swim, bike, run in awe. It will go down as one of the greatest triathlon races; Yee, still just 26, as one of the greatest triathletes. His medals from Paris added to the two from Tokyo, leaving his haul at two gold, a silver and a bronze, and counting.
"I HAVE THE OPPORTUNITY TO INFLUENCE THE GROWTH OF TRIATHLON"
British Triathlon CEO Ruth Daniels talks Paris, her plans to grow tri and her own personal goals... knees allowing
ZWIFT RIDE
£1,199.99 Zwift's new Ride is an indoor bike that might help you break your PB... but won't break the bank
PARIS SHOWED THE VALUE OF OLYMPIC EXPERIENCE
With the spotlight on triathlon like never before at these Games, debutant athletes talked about being overwhelmed by the unique environment
GAMES AT THE GAMES
After watching and enjoying the Olympic triathlon events, Brunt amused himself by playing the 'guess how far into each event I would die' game...
WHERE EAGLES DARE
With little heat prep, the wrong gear choice and a course-recce mistake, would experienced extreme triathlete Sean McFarlane soar like an eagle or drop like a stone in Italy?
HOW TO INCREASE RUN PACE WHEN FATIGUED
The ability to dig deep in the latter stages of a race helped Alex Yee achieve Olympic gold. Here Ben, a member of Team GB's coaching staff in Paris, explains how you too can find that extra gear...
BUYER'S GUIDE: BIKE COMPUTERS
Log your rides, find your way and monitor your multisport training with a quartet of impressive bike computers...
POLAR GRIT X2 PRO
\"You can't be anything other than impressed with the GPS, whose design is one of the significant changes to the V3\"