Felt pretty good, surprisingly after the 10miler yesterday. The swim started out rough, but I eased into it, and began to speed up, while feeling more comfortable at the same time. I feel like I am progressing very quickly, and getting back into shape. I'm out of the "Dusting off the Cob-Webs" weeks, and into the Training. Also, I may do the Olympic Distance Triathlon on August 10th, instead of the Sprint Triathlon. There is still 5 months to go, so I have plents of time to decide.
Nutrition 101
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Carbohydrates:
A few examples:
Cereal
Fruit
Vegetables
Oatmeal
Breads
Rice
Pasta
Potatos
Milk
Ice Cream
~60-65% of your daily diet.
Carbs are the smost efficient substance the body can use as energy, short or long term.
Protein:
Examples:
Milk
Eggs
Fish
Cheese
Meats
~15-20% of daily diet
Some protein is used for energy, but most is used to repair those muscles you tear while working out.
Fats:
Examples:
Peanuts
Oils
Fish
~20% of daily diet.
The three listed above provide the body with a substance called Omega-3. Omega-3 cannot be manufactured by the body, but it's a crutial fatty acid to help prevent diseases. Also, it aids in human growth, development, and brain functions.
Vitamins:
Examples
Fruits
Vegetables
When you workout, the muscles in your body create toxins. These toxins get washed out by antitoxins, vitamins. Although you can intake vitamins from suppliments, natural foods are the best.
There are Vitamins:
A - Helps growth, keeps skin healthy, and bones strong.
B - Helps growth, metabolism, and normal bodily functions
C - Forms new connective tissue && keeps you from getting Scurvy
Iron - Helps deliver Oxygen to your blood cells. Keeps energy levels up.
Lean Meats
Leafy Vegetables
Nuts
Fish.
Sodium / Electrolytes - Salts and electrolytes are lost through your skin when you sweat during workouts. Sports drinks and salty foods replace these two substances.
The human body is made of 60-70% water. When you do work, the body creates heat, then you start to sweat to cool off as you begin to tap into you water reserves.
Your bodies metabolism requires water inorder to perform properly. If you don't have enough water, your body cannot burn the calories needed for extra energy during workouts or races.
On average a human body looses 2.5liters of water per day. If you have a well rounded nutrition, drinking ~8 cups(~1/2 a gallon) of water per day will replenish the water lost.
Sleep:
Most of the muscle repairs happen while you sleep. Sleeping is a key part of training. 8 hours of sleep the night before, and after a hard workout is recomended.
