Cozumel Restaurant Guide features Ironman triathlon 2009

IRONMAN 2009 in Cozumel

The event with 2000 participants will take place on November 29, 2009.
For an athlete, it is all about strength and efficiency - of movement, of energy, even of mental preparation as they undertake endurance events like the Ironman.
Completing an Ironman creates a massive and immediate need for physical recovery. In the minutes, hours, and days after your race, your major priorities include rehydration and carbohydrate/protein replenishment. It's no secret that carbohydrates are the "bread winners" when it comes to energy currency in the Ironman athletes diet.

It's been long understood that the carbohydrate rich foods provide 50 to 70% of the calories needed for athletes logging numerous hours training and racing Sports nutrition resources agree the best way to meet carbohydrate needs is by consuming fruits, vegetables, legumes and whole grains on a daily basis.
Most athletes know what fruits, vegetables and legumes are. For Ironman athletes, the whole grain food choices not only help with meeting the energy demands for training, but also carry essential nutrients which are needed for performance and recovery. The key to including more whole grains is to know what to look for and be open to trying and experimenting with different grains.
Athletes who go with the whole grain will be rewarded with not only nutrient dense foods but will add a little pizzazz too through new tastes and textures Published May 22, 2008 Please read the full story at the source : http://ironman.com/training/nutrition/jennifer-hutchinson-focuses-on-the-importance-of-carbohydrate-energy

 

How much protein does a triathlete need?

Protein Requirements In spite of popular belief, endurance athletes can meet their protein needs without tons of dietary supplements.
The keys to meeting protein needs are
1) knowing how much protein to aim for
2) learning more about the protein content of various foods and
3) planning meals ... which can be easier said than done!
Athlete protein needs are based on lean body weight (preferred over total body weight), the type of training (strength/power vs. endurance) and phase of training (base/ build/peak/race). Athletes new to physical training, in general will have a slightly higher protein need than those athletes who have more training experience.

The average athlete may only need the recommended 0.8 gm protein per kilogram body weight per day. However the very nature of preparing for the 70.3 and Ironman distances will most certainly require a bit more to mend a body battered from 12 to 20+ weekly training hours.
Athletes who have shorter, more intense, workouts which produce some degree of muscle damage (i.e. muscle soreness) may benefit from a higher level of protein intake.
BUT - more is not better Most athletes with a well balanced diet can easily meet their daily protein requirements. It is a common practice for some athletes to over consume protein believing this in turn will help boost lean body mass. The truth is that the body does not store excess dietary protein as muscle.
Once dietary protein has fulfilled its role the excess is broken down and goes to be used as fuel, stored as body fat or excreted by the body via urine.

Protein content of various foods

Oils – none
Fruit- minimal Grains- 3 grams per serving (1 sl bread, ½ c rice or pasta)
Nuts – 5 grams per 1 oz
Milk/Dairy/ Milk Alternative- 5 to 8 grams per serving (8 oz milk, 6 oz yogurt, 1 oz cheese) Cottage Cheese- 14 grams per ½ cup
Beans – 7 to 8 grams per ½ cup
Meat Alternative/ Soy – 16 to 20 grams per ½ cup ( tofu, tempeh) 1 Egg – 7 to 9 grams
Meat – 21 to 27 grams per 3 oz cooked (beef, chicken, turkey, fish, pork)

Breakfast Ideas

• High protein cereal (ex: Kashi Go Lean), low fat dairy/soy (milk, yogurt)
• Scrambled egg white omelet w/ low fat cheese
• Add 1 scoop soy/ whey protein isolate powder to your hot cereal
• Use milk or soymilk instead of water for hot cereal.

Lunch Idears

• Turkey/ Tuna/ Chicken Wrap, Beans & Rice, Bean Burrito
• Add part skim mozzarella cheese, crumbled tofu or chickpeas to salads
• Eating out? Request double meat on your sandwiches.

Dinner Idears

• Tofu Stir Fry w/ Brown Rice, All Bean Chili w/ Rice
• Grilled Chicken, Lean Beef, Pork, Baked Fish with Potatoes or Pasta
• Quinoa and Black Beans served with shredded lowfat soy cheese

Snack Idears

• Low fat Cheese, Cottage Cheese, Low fat Yogurt with fruit
• Chocolate Milk, Smoothie made w/ Soymilk
• Whole Grain Toast/ Muffin with Peanut or Almond butter

Adequate daily protein is crucial for athletes to maintain a strong, healthy and powerful body. Knowing what the daily needs are is one thing, but knowing you are consuming adequate protein on a daily basis is another.
Make use of the many good online resources and lists that can be found that identify the quantity of protein contained in various foods and track your daily intake of not only protein but also carbohydrate and fat as previously discussed in the past couple Ironman.com nutrition articles.

If all the numbers and calculations leave you with a headache then consider adding a sports dietitian to your personal performance enhancement team.
The use of a qualified sports nutrition professional, like that of a skilled endurance coach can help you take the guess work out of your daily and weekly eating plan and allow you to focus on what most Ironman and 70.3 athletes enjoy the most……..train, eat, sleep and race. published August 20, 2008

Please read the full story at the source : ironman.com/training/nutrition...jenifer hutchinson

For more information please visit : ironman.com/training/nutrition