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2015-03-08 3:48 PM

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Subject: Simple Nutrition Hacks For A Low Tri Budget
Hi,

I am training for a few triathlons this year (Olympic and Sprint), and I really want to do well. The two things I hear and read everywhere is to make sure to rest and to have good nutrition.

I'm an big(ish) guy at 6ft and 190 pounds, so I have room for improvement with my body composition. I eat relatively healthfully, (whole grains, organically grown, limited sugary foods, with fast food maybe 3 times a month), but my budget doesn’t really have room for a lot of special racing foods or planned diets.

So my question is: are there some tricks or simple things I can do with my nutrition that will help with my racing? Such as eliminating one food (breads for instance), intermittent fasting, or something else? Honestly, after working through everything else that goes into triathlon, when I get to nutrition, it’s a little daunting.

Advice?


2015-03-08 3:53 PM
in reply to: Justice

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Subject: RE: Simple Nutrition Hacks For A Low Tri Budget

High carbohydrate, low fat plant based diet.  And don't restrict your calories, you need the fuel.

2015-03-08 4:35 PM
in reply to: Justice


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Subject: RE: Simple Nutrition Hacks For A Low Tri Budget
Sure, eat less, lose weight, run faster. And it's cheaper. Seriously though, there is no magic food or diet. If you eat less calories than you burn, you'll lose weight. Learn to live with hunger, that's the key.

As far as nutrition, so long as your diet isn't deficient in any major areas, you'll be fine. Sounds like you've already taken care of that. So just eat less.
2015-03-08 6:47 PM
in reply to: Justice

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Subject: RE: Simple Nutrition Hacks For A Low Tri Budget
Eating healthy is key. Many fruits and vegetables, lean meats, less processed food. You might consider cutting fast food down leading into the season. Three times a month isn't bad at all, but none is better. A lot of the "good nutrition" talk you'll here has to do with nutrition during the race. You don't really need it for a race as short as a sprint, and it will be minimal for an Olympic. That said, it's a good idea to experiment with race nutrition during your training to see what works and what your needs are. If you move up to the HIM and IM distances, then a solid nutrition plan is essential. Good Luck and Enjoy!
2015-03-08 7:03 PM
in reply to: Justice

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Master
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Subject: RE: Simple Nutrition Hacks For A Low Tri Budget
No time to find the list but there was something online a few weeks ago about the top sources of calories in the typical American diet. They had it separated by age (kids, adults, seniors). Most of the top 25 were pretty appalling, as in foods with lots of calories but very little nutritional value. For example, I think one of the top 5 was grain-based desserts and snacks. And that probably doesn't mean some healthy whole-grain homemade energy bar with fruit and nuts! I'm guessing that most Americans would lose some weight and all would be healthier by cutting out (or only occasionally eating) white bread and sodas and other sweetened drinks. People spend a lot of $ on sugar water (sodas and other sweet drinks) and cutting it out would save both calories and money.

It's amazing how much people spend on food that's not real food. I don't even live in the US most of the time, but the Vietnamese middle class is getting wealthy enough to start buying junk as well. Yesterday at the supermarket, I watched the woman in front of me unload her cart. Out of maybe 15 food items, there wasn't a single one that wasn't highly processed and/or sweetened. The lady in front of her (also a local) was buying two fruits and two veggies. Both appeared to be 30-something; you can guess who looked leaner and healthier!
2015-03-08 8:42 PM
in reply to: Hot Runner

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Subject: RE: Simple Nutrition Hacks For A Low Tri Budget
Lots of fruit and veg, pasta, rice, potatoes, beans.

If you want to eat well, eat like a poor person. I can't remember where this quote is from, but in my opinion, and also my experience since the start of last year, is it is spot on. Since I started tri'-ing (and exercising for that matter) at the start of last year, my diet has improved a hundred fold, and I have also turned vegetarian which I believe is the right way to go (for me at least )

Stay away from processed foods, visit your local fruit and veg shop and aim to get most of your shopping done there, and mix it up with pasta, rice, beans etc!



2015-03-09 12:10 PM
in reply to: engima

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Subject: RE: Simple Nutrition Hacks For A Low Tri Budget
Originally posted by engima

Lots of fruit and veg, pasta, rice, potatoes, beans.

If you want to eat well, eat like a poor person. I can't remember where this quote is from, but in my opinion, and also my experience since the start of last year, is it is spot on. Since I started tri'-ing (and exercising for that matter) at the start of last year, my diet has improved a hundred fold, and I have also turned vegetarian which I believe is the right way to go (for me at least )

Stay away from processed foods, visit your local fruit and veg shop and aim to get most of your shopping done there, and mix it up with pasta, rice, beans etc!



Eat like a poor person!? Dang, what state are you living in, just about ALL the healthy/natural food (and organic in areas) is A LOT more costly than cheap processed fast food
2015-03-09 1:58 PM
in reply to: 0

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Subject: RE: Simple Nutrition Hacks For A Low Tri Budget
what a loaded question... ask 10 people about the best diet, get 11 different answers. The truth is, we (as in humans) aren't sure what's best. Otherwise nutritionists wouldn't have their own schools of thought.

The safest advice you can get on the internet imo... Buy foods with the absolute minimum number things on the ingredient label. Experiment with those foods. Find out what works good for you.

When I was in college (albeit I wasn't training for triathlons) I went a long time on very little $$$ downing canned tuna and giant bags of rice. (* and cheap beer, which was probably not a net positive)

Edited by Leegoocrap 2015-03-09 1:58 PM
2015-03-09 2:04 PM
in reply to: TJHammer

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Subject: RE: Simple Nutrition Hacks For A Low Tri Budget

Originally posted by TJHammer
Originally posted by engima Lots of fruit and veg, pasta, rice, potatoes, beans. If you want to eat well, eat like a poor person. I can't remember where this quote is from, but in my opinion, and also my experience since the start of last year, is it is spot on. Since I started tri'-ing (and exercising for that matter) at the start of last year, my diet has improved a hundred fold, and I have also turned vegetarian which I believe is the right way to go (for me at least ) Stay away from processed foods, visit your local fruit and veg shop and aim to get most of your shopping done there, and mix it up with pasta, rice, beans etc!
Eat like a poor person!? Dang, what state are you living in, just about ALL the healthy/natural food (and organic in areas) is A LOT more costly than cheap processed fast food

Yeah if you get the designer gimmick crap. 

One of the healthiest diets you can eat is essentially rice, beans, bananas, and greens. Bananas are like $0.20 each (100 cal).  rice is about $1:50 a pound (600 cal

why do poor people in third world countries subsist on these foods? cuz they're cheap.

2015-03-09 2:42 PM
in reply to: Justice

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Subject: RE: Simple Nutrition Hacks For A Low Tri Budget
Do you have a goal weight in mind ?

I'd suggest cutting out those fast food outings for one thing.

Another suggestion is to avoid associating a "food reward" for your tri workouts. I think one mistake with that concept is
you overdo the reward and eat a lot more calories than you expended.

I am not saying to avoid eating after an intense workout, as you absolutely should eat and rest, but not create a scenario where gorging yourself with high calorie junk, fall asleep on the couch, and expect to lose pounds. I see this pattern with some people and clearly they aren't getting the results they expect, for this simple reason.

I thought I'd toss in this site with various calculators..
http://www.calculator.net/weight-loss-calculator.html
2015-03-09 2:44 PM
in reply to: dmiller5

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Subject: RE: Simple Nutrition Hacks For A Low Tri Budget

Originally posted by dmiller5

Originally posted by TJHammer
Originally posted by engima Lots of fruit and veg, pasta, rice, potatoes, beans. If you want to eat well, eat like a poor person. I can't remember where this quote is from, but in my opinion, and also my experience since the start of last year, is it is spot on. Since I started tri'-ing (and exercising for that matter) at the start of last year, my diet has improved a hundred fold, and I have also turned vegetarian which I believe is the right way to go (for me at least ) Stay away from processed foods, visit your local fruit and veg shop and aim to get most of your shopping done there, and mix it up with pasta, rice, beans etc!
Eat like a poor person!? Dang, what state are you living in, just about ALL the healthy/natural food (and organic in areas) is A LOT more costly than cheap processed fast food

Yeah if you get the designer gimmick crap. 

One of the healthiest diets you can eat is essentially rice, beans, bananas, and greens. Bananas are like $0.20 each (100 cal).  rice is about $1:50 a pound (600 cal

why do poor people in third world countries subsist on these foods? cuz they're cheap.

You should have been more specific then. Statistically speaking, poor people in the US have poor diets



2015-03-09 2:54 PM
in reply to: Justice

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Subject: RE: Simple Nutrition Hacks For A Low Tri Budget
Originally posted by Justice

Hi,

I am training for a few triathlons this year (Olympic and Sprint), and I really want to do well. The two things I hear and read everywhere is to make sure to rest and to have good nutrition.

I'm an big(ish) guy at 6ft and 190 pounds, so I have room for improvement with my body composition. I eat relatively healthfully, (whole grains, organically grown, limited sugary foods, with fast food maybe 3 times a month), but my budget doesn’t really have room for a lot of special racing foods or planned diets.

So my question is: are there some tricks or simple things I can do with my nutrition that will help with my racing? Such as eliminating one food (breads for instance), intermittent fasting, or something else? Honestly, after working through everything else that goes into triathlon, when I get to nutrition, it’s a little daunting.

Advice?


There is a great podcast called fitter radio. They always do segments on nutrition and usually have some interesting stuff.
They are low carb,/high fat proponents, but they are not over the top. It's something worth being aware of if you plan to go the long course route.

It is hosted by a chap named Bevan who is an IM champ, having won multiple IMs and world champs. So a guy who speaks from experience.
Always back their stuff up with facts. They also talk gear, do interviews, etc, so an all round great podcast.

Diet becomes religious for some so all you can do is collect data and build an opinion of your own. Nobody has THE answer, because there is not one answer.
2015-03-09 3:13 PM
in reply to: Leegoocrap

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Subject: RE: Simple Nutrition Hacks For A Low Tri Budget
Originally posted by Leegoocrap

what a loaded question... ask 10 people about the best diet, get 11 different answers. The truth is, we (as in humans) aren't sure what's best. Otherwise nutritionists wouldn't have their own schools of thought.

The safest advice you can get on the internet imo... Buy foods with the absolute minimum number things on the ingredient label. Experiment with those foods. Find out what works good for you.

When I was in college (albeit I wasn't training for triathlons) I went a long time on very little $$$ downing canned tuna and giant bags of rice. (* and cheap beer, which was probably not a net positive)


Wow! You’re right about all the opinions.

Thanks everyone for all the tips and info. Since there seems to be so many ways/opinions to go about this I think the best aproach is to mix and match what works best for me. Thanks again though.
2015-03-09 4:44 PM
in reply to: Justice

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Subject: RE: Simple Nutrition Hacks For A Low Tri Budget

Originally posted by Justice
Originally posted by Leegoocrap what a loaded question... ask 10 people about the best diet, get 11 different answers. The truth is, we (as in humans) aren't sure what's best. Otherwise nutritionists wouldn't have their own schools of thought. The safest advice you can get on the internet imo... Buy foods with the absolute minimum number things on the ingredient label. Experiment with those foods. Find out what works good for you. When I was in college (albeit I wasn't training for triathlons) I went a long time on very little $$$ downing canned tuna and giant bags of rice. (* and cheap beer, which was probably not a net positive)
Wow! You’re right about all the opinions. Thanks everyone for all the tips and info. Since there seems to be so many ways/opinions to go about this I think the best aproach is to mix and match what works best for me. Thanks again though.

True, you'll have to find out what works best for your body and your goals. I think a universal piece of advice though, would be to watch your portions. You can eat the best and most healthful foods for your body, but if you consistently eat 3x more than you should, you probably won't get the results you're seeking. At least for me I don't

2015-03-09 7:37 PM
in reply to: mrbbrad

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Subject: RE: Simple Nutrition Hacks For A Low Tri Budget

Originally posted by mrbbrad

Originally posted by dmiller5

Originally posted by TJHammer
Originally posted by engima Lots of fruit and veg, pasta, rice, potatoes, beans. If you want to eat well, eat like a poor person. I can't remember where this quote is from, but in my opinion, and also my experience since the start of last year, is it is spot on. Since I started tri'-ing (and exercising for that matter) at the start of last year, my diet has improved a hundred fold, and I have also turned vegetarian which I believe is the right way to go (for me at least ) Stay away from processed foods, visit your local fruit and veg shop and aim to get most of your shopping done there, and mix it up with pasta, rice, beans etc!
Eat like a poor person!? Dang, what state are you living in, just about ALL the healthy/natural food (and organic in areas) is A LOT more costly than cheap processed fast food

Yeah if you get the designer gimmick crap. 

One of the healthiest diets you can eat is essentially rice, beans, bananas, and greens. Bananas are like $0.20 each (100 cal).  rice is about $1:50 a pound (600 cal

why do poor people in third world countries subsist on these foods? cuz they're cheap.

You should have been more specific then. Statistically speaking, poor people in the US have poor diets

I never said eat like a poor person, and if you only think about the US, you're being rather narrow minded. the poor people in the US would be rich in many other countries

2015-03-10 1:14 AM
in reply to: dmiller5

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Subject: RE: Simple Nutrition Hacks For A Low Tri Budget
Originally posted by TJHammer
Eat like a poor person!? Dang, what state are you living in, just about ALL the healthy/natural food (and organic in areas) is A LOT more costly than cheap processed fast food


I am in Australia and I am not sure how much it differs from the US or overseas from me. I don't shop for organic, but checking out farmers markets or farmer supplied grocery stores accounts for at least 3 quarters of my weekly shop with the rest being stuff I COULD probably buy there anyway, or make myself. Juice, muesli, etc etc.

I may have worded my reply poorly (pun not intended), the jist of what I meant was, don't eat like the poor people in the US/Aus, who exist on white bread, sausages and maccas. Beans, bananas, rice, potatoes. Lots of fruit and veg, I don't shop for organic stuff though.



2015-03-10 6:58 AM
in reply to: Justice

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Subject: RE: Simple Nutrition Hacks For A Low Tri Budget
Michael Pollan said it best... "Eat food, mostly plants, not too much". The only thing I would change is "eat REAL food, mostly plant, not too much". As others have pointed out, processed crap doesn't count as real food
2015-03-10 3:31 PM
in reply to: TJHammer

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Subject: RE: Simple Nutrition Hacks For A Low Tri Budget
Originally posted by TJHammer

Originally posted by engima

Lots of fruit and veg, pasta, rice, potatoes, beans.

If you want to eat well, eat like a poor person. I can't remember where this quote is from, but in my opinion, and also my experience since the start of last year, is it is spot on. Since I started tri'-ing (and exercising for that matter) at the start of last year, my diet has improved a hundred fold, and I have also turned vegetarian which I believe is the right way to go (for me at least )

Stay away from processed foods, visit your local fruit and veg shop and aim to get most of your shopping done there, and mix it up with pasta, rice, beans etc!



Eat like a poor person!? Dang, what state are you living in, just about ALL the healthy/natural food (and organic in areas) is A LOT more costly than cheap processed fast food


Perhaps a poor person in rural honduras is a better answer. Rice & beans, eggs on occasion, fresh fruits... as opposed to a ppor person in america...fritos, little hugs, chips, soda...
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