For triathletes, carbohydrate-rich foods are the optimum and most accessible fuel for energy. So even if you have friends extolling the virtues of going carb-free or ‘keto’, you may want to think twice before following them.
This is because, once digested, carbohydrate is converted into blood glucose and used for energy or stored in the liver and muscle, in the form of ‘glycogen’. We rely on this stored carbohydrate, or glycogen, to drip-feed energy to keep us going when we exercise.
We can store enough glycogen to fuel energy for about 90mins of intense exercise, after which we need to top up to prevent ‘hitting the wall’. When training consistently everyday it’s important to eat carbohydrate-rich foods regularly to keep your glycogen levels topped up.
I use the phrase ‘carb-rich’ foods, as there are few foods that are pure ‘carbs’, with most foods containing a combination of macro and micro-nutrients. Brown rice, for instance, is a great source of carbohydrate, but also of B vitamins, minerals and fibre; quinoa also contains around 13% protein.
As a triathlete it’s a good idea to include a variety of slow-releasing, low-Glycaemic Index, ‘carb-rich’ foods (e.g. wholegrain bread and cereals, brown rice, quinoa, couscous, sweet potatoes, squash, pulses, lentils and bananas) in your everyday training diet to help regulate blood sugar and sustain energy levels.
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