{"id":148,"date":"2026-10-19T10:14:23","date_gmt":"2026-10-19T10:14:23","guid":{"rendered":"https:\/\/galwaytriathlonclub.com\/?page_id=148"},"modified":"2026-10-19T10:44:47","modified_gmt":"2026-10-19T10:44:47","slug":"148-2","status":"publish","type":"page","link":"https:\/\/galwaytriathlonclub.com\/?page_id=148","title":{"rendered":"Nutrition"},"content":{"rendered":"<p><!-- 14: Galway Triathlon Club \/ Nutrition \/ historical Wayback capture 20130419111756 --><br \/>\n<!-- User supplied source; text preserved. Historical read-only display, no live systems. --><br \/>\n<!-- External video iframe is actual source media, not a Wayback toolbar iframe. --><br \/>\n<!-- Site images use Archive CDN. Historic Flickr API feed replaced with nine archival club photos. --><\/p>\n\n\n<style>\n\/* Galway Triathlon Club \/ Nutrition \/ 2013. 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.gtc-b-coaching-list>.gtc-b-paragraph{font-size:14px;font-weight:700}\n.gtc-nutrition-page .gtc-b-readonly-note{display:none}\n@media(max-width:780px){.gtc-nutrition-page .gtc-b-main-title{font-size:24px}\n.gtc-nutrition-page .gtc-b-exercise-table th,.gtc-nutrition-page .gtc-b-exercise-table td{padding:8px}}\n@media(max-width:540px){.gtc-nutrition-page .gtc-b-main-title{font-size:22px}\n.gtc-nutrition-page .gtc-b-article .gtc-b-source-photo{max-width:37%;width:125px;margin-right:10px}\n.gtc-nutrition-page .gtc-b-exercise-table{font-size:11px}\n.gtc-nutrition-page .gtc-b-exercise-table th,.gtc-nutrition-page .gtc-b-exercise-table td{padding:7px 6px}\n.gtc-nutrition-page .gtc-b-exercise-table .gtc-b-list-item{font-size:11px}}\n.gtc-nutrition-page .gtc-b-nutrition-section .gtc-b-section-heading{border-bottom:1px solid #ddd;padding-bottom:6px}\n<\/style>\n\n\n\n<div class=\"gtc-site gtc-nutrition-page\">\n<div class=\"gtc-shell\">\n<header class=\"gtc-header\">\n<div class=\"gtc-header-inner\">\n<div class=\"gtc-brand\">\n<figure class=\"wp-block-image size-full gtc-logo\"><img decoding=\"async\" src=\"https:\/\/web.archive.org\/web\/20131222171137im_\/http:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2010\/11\/gt-logo.jpg\" alt=\"Galway Triathlon Club\"\/><\/figure>\n\n\n\n<div class=\"gtc-site-title\">Galway Triathlon Club<\/div>\n<\/div>\n\n\n\n<nav class=\"gtc-navigation\">\n<div class=\"gtc-navigation-inner\">\n<nav class=\"gtc-live-nav\" aria-label=\"Galway Triathlon Club navigation\">\n<ul class=\"gtc-live-root\"><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/\">Home<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=17\">Forum<\/a><ul class=\"gtc-live-sub\"><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Pre 2011 Forum Entries<\/span><\/li><\/ul><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=31\">The Club<\/a><ul class=\"gtc-live-sub\"><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=45\">Joining the Club<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=59\">Club Sponsors<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=61\">Meet the Committee<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=75\">GTC Ironmen<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=89\">GTC News Archive<\/a><\/li><\/ul><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=91\">Training Schedule<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=118\">Coaching Corner<\/a><ul class=\"gtc-live-sub\"><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=120\">Introduction to Triathlon<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=134\">Strength Training<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=148\">Nutrition<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=150\">Stretching<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=154\">Cycling<\/a><ul class=\"gtc-live-sub\"><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Cycling for Beginners<\/span><\/li><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Cycling Techniques<\/span><\/li><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Mizen to Malin 2013<\/span><\/li><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Doolin Spin 2013<\/span><\/li><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Indoor Training<\/span><\/li><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Bike Glossary<\/span><\/li><\/ul><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=116\">Swimming<\/a><ul class=\"gtc-live-sub\"><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">JellyFish-o-Meter<\/span><\/li><\/ul><\/li><\/ul><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=156\">Contact Us<\/a><ul class=\"gtc-live-sub\"><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=158\">Join the Club<\/a><\/li><\/ul><\/li><\/ul>\n<details class=\"gtc-live-mobile\"><summary>\u2630 Menu<\/summary><ul class=\"gtc-live-mobile-root\"><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/\">Home<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=17\">Forum<\/a><details class=\"gtc-live-branch\"><summary aria-label=\"Show Forum subpages\">\u25be<\/summary><ul class=\"gtc-live-sub\"><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Pre 2011 Forum Entries<\/span><\/li><\/ul><\/details><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=31\">The Club<\/a><details class=\"gtc-live-branch\"><summary aria-label=\"Show The Club subpages\">\u25be<\/summary><ul class=\"gtc-live-sub\"><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=45\">Joining the Club<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=59\">Club Sponsors<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=61\">Meet the Committee<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=75\">GTC Ironmen<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=89\">GTC News Archive<\/a><\/li><\/ul><\/details><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=91\">Training Schedule<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=118\">Coaching Corner<\/a><details class=\"gtc-live-branch\"><summary aria-label=\"Show Coaching Corner subpages\">\u25be<\/summary><ul class=\"gtc-live-sub\"><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=120\">Introduction to Triathlon<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=134\">Strength Training<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=148\">Nutrition<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=150\">Stretching<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=154\">Cycling<\/a><details class=\"gtc-live-branch\"><summary aria-label=\"Show Cycling subpages\">\u25be<\/summary><ul class=\"gtc-live-sub\"><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Cycling for Beginners<\/span><\/li><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Cycling Techniques<\/span><\/li><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Mizen to Malin 2013<\/span><\/li><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Doolin Spin 2013<\/span><\/li><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Indoor Training<\/span><\/li><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Bike Glossary<\/span><\/li><\/ul><\/details><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=116\">Swimming<\/a><details class=\"gtc-live-branch\"><summary aria-label=\"Show Swimming subpages\">\u25be<\/summary><ul class=\"gtc-live-sub\"><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">JellyFish-o-Meter<\/span><\/li><\/ul><\/details><\/li><\/ul><\/details><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=156\">Contact Us<\/a><details class=\"gtc-live-branch\"><summary aria-label=\"Show 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.gtc-live-link{padding-left:28px}\n.gtc-site .gtc-live-mobile-root .gtc-live-sub .gtc-live-sub .gtc-live-link{padding-left:42px}\n.gtc-site .gtc-search-stub,.gtc-site .gtc-search-inactive{display:none!important}\n}\n<\/style>\n<\/nav>\n\n\n<div class=\"gtc-desktop-menu\">\n<ul class=\"gtc-menu-root\">\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Home<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item gtc-has-children\">\n<div class=\"gtc-menu-branch\">\n<span class=\"gtc-nav-label\">Forum<\/span>\n\n\n\n<ul class=\"gtc-submenu\">\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Pre 2011 Forum Entries<\/span>\n<\/li>\n<\/ul>\n<\/div>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item gtc-has-children\">\n<div class=\"gtc-menu-branch\">\n<span class=\"gtc-nav-label\">The Club<\/span>\n\n\n\n<ul class=\"gtc-submenu\">\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Joining the Club<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Club Sponsors<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Meet the Committee<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">GTC Ironmen<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">GTC News Archive<\/span>\n<\/li>\n<\/ul>\n<\/div>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Training Schedule<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item gtc-menu-current gtc-has-children\">\n<div class=\"gtc-menu-branch\">\n<span class=\"gtc-nav-label\">Coaching Corner<\/span>\n\n\n\n<ul class=\"gtc-submenu\">\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Introduction to Triathlon<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Strength Training<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item gtc-menu-current\">\n<span class=\"gtc-nav-label\">Nutrition<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Stretching<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item gtc-has-children\">\n<div class=\"gtc-menu-branch\">\n<span class=\"gtc-nav-label\">Cycling<\/span>\n\n\n\n<ul class=\"gtc-submenu\">\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Cycling for Beginners<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Cycling Techniques<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Mizen to Malin 2013<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Doolin Spin 2013<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Indoor Training<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Bike Glossary<\/span>\n<\/li>\n<\/ul>\n<\/div>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item gtc-has-children\">\n<div class=\"gtc-menu-branch\">\n<span class=\"gtc-nav-label\">Swimming<\/span>\n\n\n\n<ul class=\"gtc-submenu\">\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">JellyFish-o-Meter<\/span>\n<\/li>\n<\/ul>\n<\/div>\n<\/li>\n<\/ul>\n<\/div>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item gtc-has-children\">\n<div class=\"gtc-menu-branch\">\n<span class=\"gtc-nav-label\">Contact Us<\/span>\n\n\n\n<ul class=\"gtc-submenu\">\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Join the Club<\/span>\n<\/li>\n<\/ul>\n<\/div>\n<\/li>\n<\/ul>\n<\/div>\n\n\n\n<details class=\"gtc-mobile-menu\">\n<summary class=\"gtc-nav-toggle\">Menu<\/summary>\n\n\n\n<ul class=\"gtc-menu-root\">\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Home<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item gtc-has-children\">\n<details class=\"gtc-menu-branch\">\n<summary class=\"gtc-nav-label\">Forum<\/summary>\n\n\n\n<ul class=\"gtc-submenu\">\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Pre 2011 Forum Entries<\/span>\n<\/li>\n<\/ul>\n<\/details>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item gtc-has-children\">\n<details class=\"gtc-menu-branch\">\n<summary class=\"gtc-nav-label\">The Club<\/summary>\n\n\n\n<ul class=\"gtc-submenu\">\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Joining the Club<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Club Sponsors<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Meet the Committee<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">GTC Ironmen<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">GTC News Archive<\/span>\n<\/li>\n<\/ul>\n<\/details>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Training Schedule<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item gtc-menu-current gtc-has-children\">\n<details class=\"gtc-menu-branch\">\n<summary class=\"gtc-nav-label\">Coaching Corner<\/summary>\n\n\n\n<ul class=\"gtc-submenu\">\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Introduction to Triathlon<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Strength Training<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item gtc-menu-current\">\n<span class=\"gtc-nav-label\">Nutrition<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Stretching<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item gtc-has-children\">\n<details class=\"gtc-menu-branch\">\n<summary class=\"gtc-nav-label\">Cycling<\/summary>\n\n\n\n<ul class=\"gtc-submenu\">\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Cycling for Beginners<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Cycling Techniques<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Mizen to Malin 2013<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Doolin Spin 2013<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Indoor Training<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Bike Glossary<\/span>\n<\/li>\n<\/ul>\n<\/details>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item gtc-has-children\">\n<details class=\"gtc-menu-branch\">\n<summary class=\"gtc-nav-label\">Swimming<\/summary>\n\n\n\n<ul class=\"gtc-submenu\">\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">JellyFish-o-Meter<\/span>\n<\/li>\n<\/ul>\n<\/details>\n<\/li>\n<\/ul>\n<\/details>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item gtc-has-children\">\n<details class=\"gtc-menu-branch\">\n<summary class=\"gtc-nav-label\">Contact Us<\/summary>\n\n\n\n<ul class=\"gtc-submenu\">\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Join the Club<\/span>\n<\/li>\n<\/ul>\n<\/details>\n<\/li>\n<\/ul>\n<\/details>\n\n\n\n<div class=\"gtc-search-stub\" aria-label=\"Archive search (not connected)\">\n<span class=\"gtc-search-placeholder\">Search&#8230;<\/span>\n\n\n\n<span class=\"gtc-search-glass\">\u2315<\/span>\n<\/div>\n<\/div>\n<\/nav>\n<\/div>\n<\/header>\n\n\n\n<div class=\"gtc-content-layout\">\n<main class=\"gtc-main gtc-b-main\">\n<article class=\"gtc-b-article\">\n<section class=\"gtc-b-nutrition-section\">\n<h1 class=\"gtc-b-main-title\">\n<span class=\"gtc-b-text\">Nutrition<\/span>\n<\/h1>\n\n\n\n<div class=\"gtc-b-paragraph-with-photo\">\n<figure class=\"wp-block-image size-full gtc-b-source-photo\"><img decoding=\"async\" src=\"https:\/\/web.archive.org\/web\/20130419111756im_\/http:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2010\/11\/Food-Nutrition-150x150.jpg\" alt=\"Food Nutrition\"\/><\/figure>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">An essential part of any athletes training plan is nutrition. Here we will be giving details on nutrition for triathletes. These Nutritional Tips come from <\/span>\n\n\n\n<span class=\"gtc-b-disabled-link\" aria-disabled=\"true\">\n<span class=\"gtc-b-text\">Triathlon Ireland. <\/span>\n<\/span>\n<\/p>\n<\/div>\n<\/section>\n\n\n\n<section class=\"gtc-b-nutrition-section\">\n<h3 class=\"gtc-b-section-heading\">\n<strong class=\"gtc-b-strong\">\n<span class=\"gtc-b-text\">MAIN POINTS:<\/span>\n<\/strong>\n<\/h3>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<strong class=\"gtc-b-strong\">\n<span class=\"gtc-b-text\">Water consumption needs to be adequate: <\/span>\n<\/strong>\n\n\n\n<span class=\"gtc-b-text\">run out of water and you\u2019ll be dead within 2 days. Become dehydrated and your performance will bomb.<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<strong class=\"gtc-b-strong\">\n<span class=\"gtc-b-text\">You need carbohydrates to fuel intensive exercise: <\/span>\n<\/strong>\n\n\n\n<span class=\"gtc-b-text\">but probably not as many as you\u2019ve been told to eat before. Excess carbs at the expense of protein and good fats \u2013 will turn you into a sugar burning machine. I want fat burning machines, who use sugars to turbo charge their workouts. This is a key concept \u2013 become carbohydrate aware, know your carbs and know when to eat them for maximum performance and minimum body fat.<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<strong class=\"gtc-b-strong\">\n<span class=\"gtc-b-text\">Eat protein \u2013 with every meal: <\/span>\n<\/strong>\n\n\n\n<span class=\"gtc-b-text\">endurance junkies almost always neglect protein intake. The result, muscle protein breakdown, poor recovery, low energy, immune function and lack of strength. Eat more protein to reverse these trends.<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<strong class=\"gtc-b-strong\">\n<span class=\"gtc-b-text\">The same\u2019s true for fat: <\/span>\n<\/strong>\n\n\n\n<span class=\"gtc-b-text\">with an over emphasis on carbohydrate foods good fats are often neglected. Our cells are 60% fat. You need to eat more good fats, know where to find them \u2013 and incorporate these into your meals. Eating a higher protein, fat and fibre diet will make losing body fat more likely \u2013 and up regulate fat burning enzymes. Good fats also nourish our immune, nervous and inflammation regulation systems \u2013 so they help with all aspects of recovery and repair. Read on for a special fat which burns like a carb! And can upregulate metabolism.<\/span>\n<\/p>\n<\/section>\n\n\n\n<section class=\"gtc-b-nutrition-section\">\n<h3 class=\"gtc-b-section-heading\">\n<strong class=\"gtc-b-strong\">\n<span class=\"gtc-b-text\">The Pillars of Nutrition<\/span>\n<\/strong>\n<\/h3>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<strong class=\"gtc-b-strong\">\n<span class=\"gtc-b-text\">1.  Hydration<\/span>\n<\/strong>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">Drink plenty of water throughout the day and during training sessions. Being well hydrated improves how you feel and perform.  The average adult requires at least 2-3 litres of water a day.  This requirement increases if you exercise.  Thirst is a poor measure of dehydration. You become dehydrated long before you feel thirsty so drink water continuously throughout the day.  Alternatively, choose fruit teas and herbal blends, and water flavoured with a little fresh fruit juice. Isotonic drinks should be consumed before \u2013 during and after training where appropriate.<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<strong class=\"gtc-b-strong\">\n<span class=\"gtc-b-text\">2. Preparation<\/span>\n<\/strong>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">This point mainly concerns preparation for competition. It\u2019s vital that your muscles are loaded with carbohydrate (CHO) if you want to perform to your maximum level, as CHO is the primary fuel for high intensity exercise. If you are training for fat loss then this is less important, as a lack of CHO will actually promote the utilisation of fat.<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">Preparation also refers to your cooking; you should prepare your food yourself and be organised about planning your meals and menus. This way you know exactly what\u2019s going into your body and you can stick to eating at set times, getting into a routine to support good health!<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<strong class=\"gtc-b-strong\">\n<span class=\"gtc-b-text\">3. Regeneration<\/span>\n<\/strong>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">Post exercise recovery is paramount. You must be meticulous with your post workout intake \u2013 the quicker you recover the better you will perform week in week out.CHO rich foods with a High glycemic Index (GI) will aid recovery after exercise. If you are lean and bodyfat isn\u2019t such a concern, you can be more generous with carbohydrate intake. This is also a vital time to top up your body with the protein you\u2019ll need for repair and to support the immune system\u2019s response to exercise. Make sure you sleep adequately. You should wake up feeling refreshed and will be able to achieve more physical gains, performing better week in week out.<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<strong class=\"gtc-b-strong\">\n<span class=\"gtc-b-text\">4. Quality<\/span>\n<\/strong>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">Deficiency &#038; Toxicity will severely interfere with your ability to perform week-in week-out at the highest level.  Organic, high grade produce is the best way to avoid these problems, with supplementation always an option if you don\u2019t think you can obtain all you need from a balanced diet.<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<strong class=\"gtc-b-strong\">\n<span class=\"gtc-b-text\">5. Quantity<\/span>\n<\/strong>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">The most important thing is to stick to eating at set times and set portions. Be strict with yourself. You may have been given suggested serving sizes. For dried staples, such as rice and porridge they\u2019re easy to stick to if you use scales to make yourself familiar with a certain portion-weight, then use a specific scoop\/spoon for subsequent portioning. For instance, a 40g portion of porridge oats (150Kcal) can be easily measured by filling a \u00bd pint beer-glass to the \u201cbulge\u201d about 2\/3 of the way up. Increase or decrease the portion sizes depending on your goals.<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<strong class=\"gtc-b-strong\">\n<span class=\"gtc-b-text\">6. Frequency<\/span>\n<\/strong>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">Eat around every 3 hours. Look at food as feeding opportunities, every time you consume food you can either gain or damage your health.  Each meal should contain high quality protein, CHO and vegetables.<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<strong class=\"gtc-b-strong\">\n<span class=\"gtc-b-text\">7. Next Step<\/span>\n<\/strong>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">Once you\u2019ve mastered the basics \u2013 you need to look at fine tuning. You need to know about acid base reactions in foods once you eat them \u2013 excess grain consumption for instance is acid forming in the body! \u2013 More acid means more minerals and base aminos like glutamine being used to balance acidity. Not good for athletes to lose magnesium, calcium and glutamine if they are in intensive training.<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">Also what you eat when you are competing is key to success \u2013 in part II on eating for endurance sports we\u2019ll be looking at acid base reactions (PRAL) \u2013 plus supplementation in and around your event. We\u2019ll be breaking down sprint, Olympic and iron man distances and giving you secrets the elite pro use to maximise their performance\u2026..<\/span>\n<\/p>\n<\/section>\n\n\n\n<section class=\"gtc-b-nutrition-section\">\n<h3 class=\"gtc-b-section-heading\">\n<strong class=\"gtc-b-strong\">\n<span class=\"gtc-b-text\">\nExplanation of Macronutrients and Implications for Performance<\/span>\n<\/strong>\n<\/h3>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">Hydration must be your foremost priority. Each meal should consist of a portion of protein, complex carbohydrate (CHO) and vegetables. An effective strategy for fat loss has been revealed to be one of reducing fat in the diet by substituting it with protein. CHO should still be the major source of energy and, and consuming this with green vegetables, high in cellulose, has been shown to allow this energy to be released slowly, maintaining constant blood-sugar. This will mean your energy levels don\u2019t fluctuate too much.<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<strong class=\"gtc-b-strong\">\n<em class=\"gtc-b-em\">\n<span class=\"gtc-b-text\">Water<\/span>\n<\/em>\n<\/strong>\n\n\n\n<em class=\"gtc-b-em\">\n<span class=\"gtc-b-text\"> <\/span>\n<\/em>\n<\/p>\n\n\n\n<ul class=\"gtc-b-list gtc-b-list-ul\">\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">The average adult requires at least 2-3 litres of water a day (2).  This requirement increases if you exercise.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Studies report performance losses after just 2% dehydration (about 1.5L of sweat).<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Salts increase water retention as well as thirst, encouraging rehydration. Added CHO has also shown an ability to improve fluid balance, as well as protein.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Not only will dehydration affect your muscles\u2019 ability to function, but the loss of salts may eventually affect your nerve function, reactions and concentration.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Thirst is a poor measure of dehydration. You become dehydrated long before you feel thirsty so drink water continuously throughout the day.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">The best measure of fluid balance is urine colour, this should be clear and pale at all times.  Dark yellow urine is an indicator of dehydration, though some multivitamins may give the urine a bright yellow appearance.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Rehydration drinks contain salts, and it\u2019s also advisable to drink water when you eat food. If making your own, use full-sugar squash for recovery, or diluted fruit juice or low sugar-squash at other times, adding a pinch of salt.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Start the day with a mug of freshly boiled water and a slice of lemon.  In summer add a fresh sprig of mint and fresh lemon slices to a jug of cold water.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Drink from a bottle of water to measure daily intake until you are used to drinking enough.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Weigh yourself before and after exercise.  For every kilogram lost, a litre of water is lost.<\/span>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"gtc-b-paragraph gtc-b-original-blank\"><\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<strong class=\"gtc-b-strong\">\n<em class=\"gtc-b-em\">\n<span class=\"gtc-b-text\">Carbohydrate (CHO) <\/span>\n<\/em>\n<\/strong>\n\n\n\n<em class=\"gtc-b-em\">\n<span class=\"gtc-b-text\"> <\/span>\n<\/em>\n<\/p>\n\n\n\n<ul class=\"gtc-b-list gtc-b-list-ul\">\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Carbohydrate (CHO) is the body\u2019s primary energy source, essential for short bursts of intense activity. It is stored in the form of glycogen in the muscles and the liver.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">You need to ensure an adequate supply for intense exercise and replenish afterwards.<\/span>\n<\/li>\n<\/ul>\n<\/section>\n\n\n\n<section class=\"gtc-b-nutrition-section\">\n<h3 class=\"gtc-b-section-heading\">\n<strong class=\"gtc-b-strong\">\n<span class=\"gtc-b-text\">Action Plan<\/span>\n<\/strong>\n<\/h3>\n\n\n\n<ul class=\"gtc-b-list gtc-b-list-ul\">\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Replace some starchy carbs with fibrous carbs at each meal.  This will increase fibre and help fill you<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Avoid large carbohydrate meals, as these will make you sleepy and excess calories will be converted into body fat.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Always choose whole grain options.  Brown rice, whole-wheat cereal and whole grain breads are always higher in nutrients and have a lower glycemic index.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Starchy carbohydrates should be limited in the evening meal where fat loss is a goal, as the need for an energy source at night is limited.<\/span>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<strong class=\"gtc-b-strong\">\n<em class=\"gtc-b-em\">\n<span class=\"gtc-b-text\">\nAfter training<\/span>\n<\/em>\n<\/strong>\n\n\n\n<span class=\"gtc-b-text\">\u2026<\/span>\n<\/p>\n\n\n\n<ul class=\"gtc-b-list gtc-b-list-ul\">\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Insulin released in response to CHO prevents muscle-breakdown &#038; promotes synthesis.<\/span>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"gtc-b-list gtc-b-list-ul\">\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">In the \u201crecovery period\u201d immediately after training, we can take advantage of these properties.<\/span>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"gtc-b-list gtc-b-list-ul\">\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">More \u201csugary\u201d high GI carbs (white rice, \u201chypertonic\u201d sports drinks etc) should be eaten to help \u201cspike\u201d insulin levels and to promote the uptake of sugars, protein and nutrients for repairing muscle.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Replace brown with white rice. Try and eat a good portion of carb and protein within 45 min of training.<\/span>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<strong class=\"gtc-b-strong\">\n<em class=\"gtc-b-em\">\n<span class=\"gtc-b-text\">However\u2026<\/span>\n<\/em>\n<\/strong>\n<\/p>\n\n\n\n<ul class=\"gtc-b-list gtc-b-list-ul\">\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Insulin acts as a signal to your body that you are fed, and so can promote the storage of fats and conversion of carbs to fat. Generally we don\u2019t want too much simple\/sugary carb for this reason.<\/span>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"gtc-b-list gtc-b-list-ul\">\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Eating complex carbs like brown rice and wheat free pasta when recovery isn\u2019t the primary objective, will encourage your body to use this carb gradually for energy, instead of just storing it as fat<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Eating complex carbs will also let your body burn fat more efficiently and prevent you feeling tired once all the CHO has been stored<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Insulin also interacts with other hormones released from training.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Growth Hormone, released after exercise, promotes muscle-building, and in a lower-CHO\/insulin environment also causes your body to burn fat. If there is a lot of CHO and insulin, Growth hormone then has the opposite effect on fat metabolism, causing fat to be stored.<\/span>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<strong class=\"gtc-b-strong\">\n<span class=\"gtc-b-text\">Suggestions for a small portion, providing around 150Kcal (adjust depending on your goals)<\/span>\n<\/strong>\n<\/p>\n\n\n\n<ul class=\"gtc-b-list gtc-b-list-ul\">\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Brown rice (40g serving)<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Brown pasta (40g serving)<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">1xSmall sweet-potato (80-100g cooked)<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">1xSmall potato (80-100g cooked)<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Wholemeal bread- 2 medium slices<\/span>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<strong class=\"gtc-b-strong\">\n<span class=\"gtc-b-text\">Protein<\/span>\n<\/strong>\n<\/p>\n\n\n\n<ul class=\"gtc-b-list gtc-b-list-ul\">\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Protein is the main structural component of muscle tissue as well as providing a source of energy as an alternative to CHO during exercise and being the primary fuel for cells of the immune system.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">At least 20 \u2013 25% of your daily energy intake should come from protein.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Protein should be included at every meal, this will help control blood glucose levels support muscle and improve appetite control.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Protein is required in higher amounts during weight loss in athlete. Replacing calories from fat and CHO with protein is an effective strategy for fat-loss.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Using protein as a source of energy requires it\u2019s degradation, followed by inter-conversion of amino acids to glycogenic and ketogenic substrates, requiring the use of around 30% of the protein\u2019s calories.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Protein intakes of around 1g per lb (2.2g per Kg) are effectively used by athletes wishing to maintain muscle mass, considering their body composition.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Choose lean meat and poultry, avoiding prepared meals and processed meats (Preparation!).  Fish is a superb source of protein, it is low in fat and oily fish like mackerel have the added advantage of being high in omega-3 fatty acids.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Grill, bake, steam or poach fish in preference to frying.  Try to avoid farmed fish and choose wild and organic fish whenever possible.  Avoid pork, as it is the most fatty of red meats.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Peas and beans (legumes) are excellent sources of protein and fibre, especially when combined with wholegrains.  Most plant proteins do not contain all the essential amino acids (animal protein does); combining different sources of plant protein solves this problem.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Legumes should be eaten with wholegrains, e.g. brown rice and lentils, houmous with wholewheat pitta bread.  Plant proteins are very low in fat and have a very low glycemic index (see later), this means that they cause a slow release of glucose into the blood.  Baked beans have a low glycemic index, are cheap, convenient and easy to store.  Serve as a filling for baked potatoes or on toast.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Nuts are also a useful protein source but they should be eaten in moderation as they have a high essential fat content.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Choose a mixture of almonds, pecans (The King of Omega-3!), walnuts, and Brazil nuts, hazelnuts, cashews, pumpkin, sunflower and sesame seeds.  Add them to a salad or stirfry, or eat them as a snack.  Avoid nuts that have been roasted in oil or are salted.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Tofu is a bland, tasteless food that can be prepared, flavoured and cooked in a multitude of ways so that it can take on the flavour and texture of any ingredients it is combined with.<\/span>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">Suggestions for a portion, providing around 30g of protein<\/span>\n<\/p>\n\n\n\n<ul class=\"gtc-b-list gtc-b-list-ul\">\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">1 Skinless chicken\/turkey breast<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Mackerel<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">4 large eggs (have one full egg plus 3 whites in each portion)<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">1 can tuna<\/span>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<strong class=\"gtc-b-strong\">\n<span class=\"gtc-b-text\">\nFruit and Vegetables<\/span>\n<\/strong>\n<\/p>\n\n\n\n<ul class=\"gtc-b-list gtc-b-list-ul\">\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Aim for four to five servings of vegetables each day and one to two portions of fruit.<\/span>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">Explanation and advice<\/span>\n<\/p>\n\n\n\n<ul class=\"gtc-b-list gtc-b-list-ul\">\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">The fibre in vegetables, when eaten with carbs, slows down the release of CHO into the body, reducing swings in blood sugar control. Fibre has been identified as having many beneficial effects including control of blood glucose, decreasing blood cholesterol, improving bowel health and even controlling appetite<\/span>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">Examples of high fibre foods:<\/span>\n<\/p>\n\n\n\n<ul class=\"gtc-b-list gtc-b-list-ul\">\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Oats<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">vegetables<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">wholewheat flour,<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">bran,<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">fruits with edible seeds<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Getting your \u201c5 a day\u201d will give you a selection of vitamins and minerals to help all of the reactions in your body proceed.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Enzymes are machines in your body that are held in the correct shape by minerals like iron and magnesium. Vitamins are often involved in these reactions\u2026they give them a kick-start (acting as \u201ccofactors\u201d).<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Dark-green veg are often high in fat-soluble vitamins like vitamin E and contain some good fatty acids like omega-3. Eating these will put the correct fats into the \u201cmembrane\u201d (like a skin) that surrounds every one of your cells, as well as protecting these fats from damage.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Balance your vegetable intake between the orange\/red and green varieties.  A good rule to follow is simply to try and get a good amount of \u201ccolour on your plate\u201d for example, mixing up light green lettuce with the deep dark green of spinach or the bright orange of carrots.  They can be eaten raw and cooking most vegetables takes only a few minutes if you steam, stir-fry or microwave them.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Choose fresh and organic vegetables wherever possible (Quality!).<\/span>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"gtc-b-paragraph gtc-b-original-blank\"><\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<strong class=\"gtc-b-strong\">\n<span class=\"gtc-b-text\">Examples of green veg side dishes<\/span>\n<\/strong>\n<\/p>\n\n\n\n<ul class=\"gtc-b-list gtc-b-list-ul\">\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Stir-fry Kale in spray olive oil with garlic and ginger. Add Chinese 5-spice<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Fry Cabbage in spray-olive oil with onion, adding finely chopped apple after 3 mins, covering with stock and simmering till tender<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Add Spinach leaves\/shredded raw cabbage to salad leaves<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Chop celery finely into \u201cmatchsticks\u201d and add to finely chopped apple, carrot and lime-juice with 1 tsp honey<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Spinach can be easily cooked in 2-4 mins and drizzled in soy-sauce<\/span>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-inline-wrapper\">\n<span class=\"gtc-b-text\">Thanks to Triathlon Ireland for content. <\/span>\n<\/span>\n<\/p>\n<\/section>\n<\/article>\n<\/main>\n\n\n\n<aside class=\"gtc-sidebar\">\n<section class=\"gtc-widget gtc-forum-widget\">\n<h3 class=\"gtc-widget-title\">Members Forum Posts<\/h3>\n\n\n\n<ul class=\"gtc-forum-items\">\n<li class=\"gtc-forum-item\">\n<span class=\"gtc-forum-link\" title=\"Places are still available for swim video analyis. We will not be running this event again this season, so be sure sign up! Sign up on http:\/\/gtcswimvideoanalysis.ev.....ntbrite.ie Details below Tim The swim team are running swim video analysis sessions on this Saturday 20th April (4:00pm-5:30pm) and Sunday 21st April (4:00pm- 6:00pm) in Ocean Fitness. This is an excellent opportunity to get some ...\">TimD on Swim video places available!<\/span>\n\n\n\n<span class=\"gtc-forum-post-date\"> &#8211; April 19, 2013 at 08:55<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-forum-item\">\n<span class=\"gtc-forum-link\" title=\"Dont forget Interval Run with Matt at 6.30 this evening at the Dangan changing rooms with warm up done....\">Karen Cassidy on Interval Run Tonight with Matt<\/span>\n\n\n\n<span class=\"gtc-forum-post-date\"> &#8211; April 18, 2013 at 08:25<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-forum-item\">\n<span class=\"gtc-forum-link\" title=\"Looking for advice on racks and panniers for a road bike for a weeks touring. Does anyone have advice on makes\/models or even have any that we could borrow for a week in June? Thanks, Lucy and Liam...\">Lucy on Bike Racks for Touring<\/span>\n\n\n\n<span class=\"gtc-forum-post-date\"> &#8211; April 17, 2013 at 19:44<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-forum-item\">\n<span class=\"gtc-forum-link\" title=\"Entry available for Tri-Burg Olympic dist. on 01\/06\/13 in Louisburg, Co Mayo. http:\/\/www.triburgh.ie\/ I entered a couple of weeks ago but can no longer do the event. Cost \u20ac55 will transfer for \u20ac40 to anyone thats interested. Pete @ 086 3772690 or peteray@eircom.net ...\">deltatrek on Tri-Burg (Olympic Race)<\/span>\n\n\n\n<span class=\"gtc-forum-post-date\"> &#8211; April 17, 2013 at 09:50<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-forum-item\">\n<span class=\"gtc-forum-link\" title=\"Hi all - anyone out there looking for someone to do the bike leg of Kilkee or know of a team looking for someone please let me know. juliembermingham@gmail.com Thanks!...\">davidb on Kilkee HOW: Biker Looking for a Relay Team<\/span>\n\n\n\n<span class=\"gtc-forum-post-date\"> &#8211; April 16, 2013 at 10:26<\/span>\n<\/li>\n<\/ul>\n<\/section>\n\n\n\n<section class=\"gtc-widget gtc-social-widget\">\n<h3 class=\"gtc-widget-title\">We\u2019re Social:<\/h3>\n\n\n\n<div class=\"gtc-social-row\">\n<span class=\"gtc-social-name gtc-social-facebook\">Facebook<\/span>\n\n\n\n<span class=\"gtc-social-name gtc-social-twitter\">Twitter<\/span>\n\n\n\n<span class=\"gtc-social-name gtc-social-flickr\">Flickr<\/span>\n<\/div>\n<\/section>\n\n\n\n<section class=\"gtc-widget gtc-topics-widget\">\n<h3 class=\"gtc-widget-title\">Topics<\/h3>\n\n\n\n<div class=\"gtc-tag-cloud\">\n<span class=\"gtc-tag gtc-tag-20\" title=\"306 topics\">Club News<\/span>\n\n\n\n<span class=\"gtc-tag gtc-tag-6\" title=\"21 topics\">Events<\/span>\n\n\n\n<span class=\"gtc-tag gtc-tag-25\" title=\"12 topics\">Galway Aquathon<\/span>\n\n\n\n<span class=\"gtc-tag gtc-tag-5\" title=\"14 topics\">GTC Ironmen<\/span>\n\n\n\n<span class=\"gtc-tag gtc-tag-11\" title=\"14 topics\">Home Page Slider<\/span>\n\n\n\n<span class=\"gtc-tag gtc-tag-34\" title=\"5 topics\">Mizen to Malin 2013<\/span>\n\n\n\n<span class=\"gtc-tag gtc-tag-19\" title=\"24 topics\">Race Report<\/span>\n<\/div>\n<\/section>\n\n\n\n<section class=\"gtc-widget gtc-twitter-widget\">\n<div class=\"gtc-twitter-card\">\n<span class=\"gtc-twitter-icon\">t<\/span>\n\n\n\n<p class=\"gtc-twitter-copy\">\n<span class=\"gtc-twitter-prefix\">Follow <\/span>\n\n\n\n<strong class=\"gtc-twitter-handle\">@GalwayTriClub<\/strong>\n\n\n\n<span class=\"gtc-twitter-suffix\"> on Twitter<\/span>\n<\/p>\n<\/div>\n<\/section>\n\n\n\n<section class=\"gtc-widget gtc-aqua-widget\">\n<h3 class=\"gtc-widget-title\">Galway Aquathon<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full gtc-aqua-img\"><img decoding=\"async\" src=\"https:\/\/web.archive.org\/web\/20131222170952im_\/http:\/\/www.galwaytriathlonclub.com\/wp-content\/uploads\/2012\/11\/aqua2.jpg\" alt=\"Galway Aquathon\"\/><\/figure>\n<\/section>\n<\/aside>\n<\/div>\n\n\n\n<div class=\"gtc-footer-widgets\">\n<div class=\"gtc-footer-widgets-grid\">\n<section class=\"gtc-footer-widget gtc-flickr-widget\">\n<h3 class=\"gtc-footer-widget-title\">flickr<\/h3>\n\n\n\n<div class=\"gtc-flickr-grid\">\n<div class=\"gtc-flickr-cell\">\n<figure class=\"wp-block-image size-full gtc-flickr-img\"><img decoding=\"async\" src=\"https:\/\/web.archive.org\/web\/20131222171611im_\/http:\/\/www.galwaytriathlonclub.com\/wp-content\/uploads\/2008\/12\/221863_210170545678771_109022329126927_771040_8187520_n-598x280.jpg\" alt=\"Club Gears Up\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"gtc-flickr-cell\">\n<figure class=\"wp-block-image size-full gtc-flickr-img\"><img decoding=\"async\" src=\"https:\/\/web.archive.org\/web\/20131222171143im_\/http:\/\/www.galwaytriathlonclub.com\/wp-content\/uploads\/2010\/11\/Triers-Swimming1-598x280.jpg\" alt=\"In the water\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"gtc-flickr-cell\">\n<figure class=\"wp-block-image size-full gtc-flickr-img\"><img decoding=\"async\" src=\"https:\/\/web.archive.org\/web\/20131222171001im_\/http:\/\/www.galwaytriathlonclub.com\/wp-content\/uploads\/2010\/11\/walking-into-the-sea-598x280.jpg\" alt=\"The Sea, The Sea\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"gtc-flickr-cell\">\n<figure class=\"wp-block-image size-full gtc-flickr-img\"><img decoding=\"async\" src=\"https:\/\/web.archive.org\/web\/20131222170439im_\/http:\/\/www.galwaytriathlonclub.com\/wp-content\/uploads\/0201\/10\/GTC-at-the-races.jpg\" alt=\"GTC at the Races\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"gtc-flickr-cell\">\n<figure class=\"wp-block-image size-full gtc-flickr-img\"><img decoding=\"async\" src=\"https:\/\/web.archive.org\/web\/20131222171059im_\/http:\/\/www.galwaytriathlonclub.com\/wp-content\/uploads\/2010\/11\/Club-Swim-2010-Cropped2-598x280.jpg\" alt=\"GTC Club Swim 2010\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"gtc-flickr-cell\">\n<figure class=\"wp-block-image size-full gtc-flickr-img\"><img decoding=\"async\" src=\"https:\/\/web.archive.org\/web\/20131222171437im_\/http:\/\/www.galwaytriathlonclub.com\/wp-content\/uploads\/2010\/11\/Fergus-on-bike-2-598x280.jpg\" alt=\"On Yer Bike\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"gtc-flickr-cell\">\n<figure class=\"wp-block-image size-full gtc-flickr-img\"><img decoding=\"async\" src=\"https:\/\/web.archive.org\/web\/20131222171130im_\/http:\/\/www.galwaytriathlonclub.com\/wp-content\/uploads\/2011\/05\/208153_210423615653464_109022329126927_772650_3637125_n-598x280.jpg\" alt=\"The 4th discipline\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"gtc-flickr-cell\">\n<figure class=\"wp-block-image size-full gtc-flickr-img\"><img decoding=\"async\" src=\"https:\/\/web.archive.org\/web\/20131222170900im_\/http:\/\/www.galwaytriathlonclub.com\/wp-content\/uploads\/2011\/05\/219123_1921713196701_1058196802_2187349_1444280_o-598x280.jpg\" alt=\"GTC Peloton\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"gtc-flickr-cell\">\n<figure class=\"wp-block-image size-full gtc-flickr-img\"><img decoding=\"async\" src=\"https:\/\/web.archive.org\/web\/20131222171807im_\/http:\/\/www.galwaytriathlonclub.com\/wp-content\/uploads\/2007\/02\/CIMG0653-598x280.jpg\" alt=\"Support\"\/><\/figure>\n<\/div>\n<\/div>\n<\/section>\n\n\n\n<section class=\"gtc-footer-widget gtc-weather-widget\">\n<h3 class=\"gtc-footer-widget-title\">The Weather Outside is&#8230;<\/h3>\n\n\n\n<div class=\"gtc-weather-frame\">\n<figure class=\"wp-block-image size-full gtc-weather-img\"><img decoding=\"async\" src=\"https:\/\/web.archive.org\/web\/20130419111756im_\/http:\/\/weathersticker.wunderground.com\/weathersticker\/cgi-bin\/banner\/ban\/wxBanner?bannertype=wu_clean2day_metric_cond&amp;airportcode=EINN&amp;ForcedCity=Galway&amp;ForcedState=&amp;wmo=03964\" alt=\"Click for Galway, Ireland Forecast\"\/><\/figure>\n<\/div>\n<\/section>\n\n\n\n<section class=\"gtc-footer-widget gtc-video-widget\">\n<h3 class=\"gtc-footer-widget-title\">The Flicks:<\/h3>\n\n\n\n<h4 class=\"gtc-video-title\">2010 in Photos<\/h4>\n\n\n\n<div class=\"gtc-video-embed\"><iframe src=\"https:\/\/player.vimeo.com\/video\/16972440\" title=\"2010 Galway Triathlon Club Year in Photos\" width=\"245\" height=\"220\" loading=\"lazy\" allowfullscreen><\/iframe><\/div>\n\n\n\n<p class=\"gtc-video-caption\">2010 Galway Triathlon Club Year in Photos from GalwayTriClub on Vimeo .<\/p>\n\n\n\n<ul class=\"gtc-video-list\">\n<li class=\"gtc-video-tab\">\n<span class=\"gtc-video-tab-text\">2010 in Photos<\/span>\n<\/li>\n<\/ul>\n<\/section>\n<\/div>\n<\/div>\n\n\n\n<footer class=\"gtc-footer\">\n<div class=\"gtc-footer-inner\">\n<p class=\"gtc-copyright\">\u00a9 2013 Galway Triathlon Club. 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