I've spent a lot of time hammering to athletes, pro and amateur alike, that they need to 'get the basics right'. Of course, we discuss and work on many of the finer details of our sport, such as technique, race fueling, strategy, etc. But many of the incremental gains in this sport are all built on successful basic habits. Ensuring that you dial in your most basic habits is an essential component to making progress in triathlon.
One of these basics is a solid platform of health supported by sound eating habits. So, let's dive into what this means for us. Remember, as I write this, the focus is on general eating; not on the calories consumed in and around exercise. I like to separate the fueling in training from our daily nutrition. So, how should we eat? Well, this is an area that I personally believe is made way too complicated with so many experts (and faux-experts) promoting all sorts of miracle cures and diets that claim to trim fat, boost energy and provide some magic elixir of a better life. As a general rule of thumb, don't believe the bunk! And don't make it overly complicated. As an endurance athlete we need to:
1. Eat plenty: For the overwhelming majority of us, our training hours demand a solid amount of daily calories to support that very training and allow for recovery and adaptations. You need to be an eating machine.
2. Avoid sugar: Arguably the worst component of Western diet is the massive increase in sugar intake over the last generation. The only way to successfully restrict sugar is to avoid packaged/processed foods and to restrict straight sugary beverages, candy, etc.
3. Eat your protein and fats: The foundation of a quality diet includes a quality protein source and quality fat with every single meal. This means plenty of healthy oils (avoid vegetable and other processed oils), avocados, nuts and seeds in support of meat, fish and other lean proteins.
4. Make your carbohydrates nutritious: Avoid too many breads, pastas and starchy carbohydrates and instead replace them with carbohydrates that hold high nutrient value. This includes quinoa, amaranth, vegetables, fruits and more. If you replace pasta with a large quantity of veggies and fruit, that's a great start!
5. Moderation: Don't be a slave to your plan. Occasionally enjoy pizza, pasta, wine or whatever your favorite dishes are. Just don't overdo it or make it a regular occurrence.
If you follow these habits and ensure that you are eating plenty to you support your lifestyle, then you will have a solid chance of success.
I would add to this that I believe breakfast is the foundation of successful daily eating. Make it a habit to always eat a great breakfast and make it your largest meal of the day. My favorite and secret tip? If you like oatmeal, which is a great choice, add blackstrap molasses to it as your sweetener. It's a great source of iron, calcium and magnesium and, while it is an acquired taste, if it was good enough for my ancestors (well, my Dad!), then it must be great for me surely ;)
I realize that, conceptually, it may be very simple, but some of you prefer real structure and a framework to help you make decisions. Some of the better options out there, at least that I am aware of, include The Whole 30 Diet, The QT2systems Core Diet, The Feed Zone, Paleo (although I would adapt plenty in here), All Day Energy. I would avoid falling for any of the promotions in books but draw from them for structure and recipe ideas.
If you are looking for additional advice on nutrition, Purple Patch has partnered with Kyla Channell, a sports nutritionist that offers personalized nutrition and fueling plans. Check here for more information.
