FIVE NUTRITION TIPS & RECIPES FOR PEAK PERFORMANCE #3
It’s no secret that one of the key ingredients to success in endurance sports like triathlon is nutrition. Nutrition is crucial for peak performance in training and racing; it plays a key role in aiding recovery and maintaining immunity and it can make or break a race!
For long term health, wellbeing and to see success in your chosen sport, it’s vital not to overlook your nutrition. You wouldn’t put the wrong type of fuel in to your car and expect it to run efficiently, why would you sabotage your training efforts by fuelling your body with the wrong nutrition?
Here is part 3 of 5 key recipes for peak performance:
BEET IT WITH NITRATES
What’s the fascination with beetroot juice? Organic beetroot juice is a great source of nitrates and recent evidence suggests that supplementing with nitrates reduces resting blood pressure, enhances muscles efficiency and may enhance exercise performance (Jones, AM, SSE #110 Dietary Nitrate: the new magic bullet? www.gssiweb.com). Drinking beetroot juice about 2-3hours prior to exercise can enhance exercise capacity and sports performance (Fuelling for success, AIS Sports Nutrition, AIS website fact sheet, Beetroot Juice/Nitrate, www.ausport.gov.au).
If the idea of beetroot juice isn’t making you thirsty, nitrates are also found in other vegetables like celery, lettuce, rocket, spinach, broccoli, dill, turnips, cabbage, endive, leek, parsley, rhubarb.
Just a word of caution though, nitrates from other, non-vegetable sources, such as sodium nitrate, may have detrimental health effects. If you’re seeking performance benefits it’s important to obtain your nitrates from vegetables, like beetroots, rather then supplements (Fuelling for success, AIS Sports Nutrition, AIS website fact sheet, Beetroot Juice/Nitrate, www.ausport.gov.au).
CARROT, GINGER AND BEETROOT JUICE
- 7 large carrots, peeled and topped
- 4 beet roots, peeled and halved
- 4 green apples, halved
- Ground ginger to taste
- Crushed ice to serve
Place all ingredients in to a juicer and juice. Transfer to a medium jug, stir to combine.
Add the crushed ice and stir well.
Pour in to serving glasses and enjoy.
Jones, A., SSE #110 Dietary Nitrate: The New Magic Bullet. http://www.gssiweb.org/Article/sse-110-dietary-nitrate-the-new-magic-bullet- Accessed 30/3/2013.
AIS Sports Nutrition, Fuelling your success, AIS Website Fact Sheet, ‘Beetroot juice/Nitrate’, http://www.ausport.gov.au/ais/nutrition/supplements/groupa Accessed 30/3/2013.