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Tri Edge Endurance Radio
Michael lyons Coach and Co-Owner TriEdge Triathlon Coaching
(Michael is Level 2 Tri NZ certified Coach with more than 4000 hours coaching time)
Ilona Kasza, Nutritionist at Tucker Health (http://www.tuckermedical.com/).
An increasing number of our Team at TriEdge will be fasting during Ramadan and they and others have asked for some tips and guidance as Triathletes.
In general, An Increasing number of our Team are already intermittent fasting these days for Health and performance, promoting a state of Ketosis (more on that later from ILona) I personally have experience 12, 18 and 24 hour food only fasts on a regular basis however the additional challenge of training during fasting month is the exclusion of water.
We would like to present some practical thoughts and Ideas that we hope will be helpful Athletes who fast.
Firstly – let’s look at the Athlete’s challenges and then opportunities of fasting month
Let’s take a look at the Opportunities of Fasting Month –
I’d like to hand over to Ilona from Tucker health. Ilona will cover some nutritional challenges and opportunities of fasting month.
1. Dehydration is the most serious challenge during Ramadan. It is very important to avoid heat during the day and rest as much as you can in order to prevent water loss.
2. The lack of food may result in lack of energy, especially towards the end of the day. Again, rest is very important. It would be great if you could have a short nap midday.
3. Hunger is not always present during the day. It will depend on the type and amounts of food you eat at dawn.
1. The Fasting Month is a great opportunity to teach your body to burn fat for energy, instead of carbohydrates (glucose, a form of sugar). With a Western diet, the body is constantly in sugar burning mode. When we are young, our cells have the ability to switch back and forth from sugar to fat burning and vice versa. This flexibility is weakened by a constant supply of sugar. We can teach our body to dip into burning fat with:
- a high-fat, low-carbohydrate diet
2. During the day, your body will rely on your fat stores for energy. Towards the evening you might feel very hungry for a quick energy source, which is sugar. It is very important that the first food you eat are higher in protein and fat, rather than simple sugars and carbohydrates. A few ideas for a quick snack:
- sardines with avocado
- nuts and seeds
- beef pastrami
And here are some dishes that you can prepare in advance at home:
- Chicken wings with curry powder fried in ghee, butter or olive oil.
- Chili con carne: a great dish with beans and ground beef.
- Smoked salmon with eggs and a salad.
- Tuna (in oil) and mayonnaise (homemade).
3. In the evening, when breaking the fast, sip water with a bit of salt and lime juice. Remember to sip it slowly, in order to prevent overburden on the kidneys.
4. Before sunrise, food should be in moderate amounts and still low in carbohydrates. This will help the body to keep burning fat for energy and not to switch back to burning carbohydrates.
Professional Triathlon Training