Signing up for the Cobra Energy Drink Ironman 70.3 Philippines is no joke at all.
It means you will be swimming 1.2 miles, riding a bike for 56 miles, and running a distance of 13.1 miles, totaling a distance of 70.3 miles. Not to discourage you but you should know some Ironman facts such as what to eat as part of training and preparation for the race.
If you are really into this, preparing for this event requires rigorous training, physical discipline and controlling what you eat. Yes, WHAT YOU ARE EATING! But it doesn’t really necessarily mean that you can’t eat that lechon. It’s just a matter of controlling what you are eating. Below are nutrition points to remember.
Going on for a training doesn’t mean you have to decrease your weight or go on a weight-loss program. Getting calories doesn’t just fuel your workout sessions but also helps in maintaining your muscles’ mass. You should also know your body condition so that you will know how much calorie you should take everyday.
So we are saying that calories fuel up your muscles, then let carbs be the source of those calories. This is because our body is used to carbs as its source of energy, especially when you hit the gym to workout. Choose carefully the sources of your carbs. Fill 1/3 of your plate with complex carbs but eat it in a moderate pace.
When you are in training, about 12 to 15 percent of the calories you’ll burn should come from proteins. Adequate intake of proteins is a must as it heals your torn muscles every after workout. Proteins also strengthen your immune system which helps as you will be exposed to various elements such as water, wind and the heat of the sun.
Even though you are in a training, take note that you should not avoid fats. When you are in training, 20 to 30 percent of your calorie-intake should come from fats. There are many source of fats but you should avoid red-meat and full-fat dairy.
One of the key mineral that an athlete needs is iron. Best source of iron would be raw vegetables and fruits. Aside from iron, vegetables and fruits are also good sources of antioxidants and fiber for good digestion and overall health.
While water is the best agent for hydration, water with electrolytes is also preferred which can be found on most energy drinks. Take only low-sugar sports drinks. Be aware of other sports drinks which contain a lot of sugar and caffeine.
So throughout your training and preparation for the Cobra Energy Drink Ironman 70.3 Philippines, make sure your meals consist of whole grains, fruits, vegetables and lean proteins. Your meal should also be low in fat and fiber, and rich in carbs. Of course, make sure that you are always hydrated.