News & articles

10. July 2018

Triathlon nutrition advice

What will be build-up strategy: the importance of carbohydrate? Our muscles can store up to 300g or 2500kcal of glycogen to be used as energy. Glycogen is the main fuel you will use during your race. To make sure these stores are fully loaded, reducing the onset of fatigue, you can step up your overall carbohydrate intake in the 48 hours before the event. To do this, increase your carbohydrate portions at meal times, including foods such as rice, potatoes, pasta and cereals and add carbohydrate snacks in-between, such as cereal bars, fruit, or SiS GO Energy. Try to get the same amount of sleep each night in the build up to the event. Protein powder can help us hit our protein intake goals of 20-25g of protein every 3-4 hours as it slowly releases protein to feed a steady stream of amino acids as you sleep. What are the pre-race main principles and rituals in terms of nutrition? Breakfast: Have breakfast 2-3 hours before the race. This should be mainly carbohydrate based as our glycogen stores decrease over night. Don’t leave breakfast too late as this could cause muscle cramping when we start the race. This should invlove normal...
10. July 2018

Swimming

Majority of swimmers have their first training session early in the morning. It is quite usual that the breakfast eaten before the early session hasn’t yet been digested by the time the session starts. That might also mean that some swimmers skip proper breakfast not to have the heavy feeling in gut during the session. What are the alternatives to...
10. July 2018

Protein

Is there such a thing as too much protein? Like all food stuffs, you can always over-consume one thing at the expense of the other. Our standard advice for protein requirements is to consume 2 g/kg body mass per day, spread out as even doses every 3-4 hours. This usually equates to protein intake at main meals, in snacks and...
10. July 2018

Eat and drink like a Pro

One food someone should be eating every day? There is no single one food stuff, all macro and micronutrients are important as they work together to achieve optimal performance. However, we would say the biggest mistake elites and non-elites make is to under-consume protein at breakfast and so for this reason, What supplements have improved drastically over the years? We...