Fitness Challenge: coming to terms with dietary realities in the lead up to TriYas

As participants in The National Fitness Challenge gear up for TriYas, week five finds Ashley Lane considering the benefits of a changed diet – particularly with regards to calories and carbohydrates.

Dubai nutritionist Stephanie Karl. Pawan Singh / The National

The triathlon team, one of three groups participating in The National Fitness Challenge, is well into its fifth week of training for the February 26 TriYas event and is already starting to see massive improvements. Some of us have shaved a little off our runtime, while others have overcome ­psychological obstacles.

But what we can all attest to is the benefit of a changed diet. The quickening of our pace, improved lung capacity and the strengthening of our stride are not only down to our intense workouts, but also because of what we have – and have not – been eating.

When I first looked at my meal plan, laid out by nutritionist Stephanie Karl of JTS Medical Centre in Dubai, I was surprised to find a suggested 1,500-calorie intake per day. On paper, this didn’t seem like a lot, though in reality it felt like more than I was accustomed to eating.

Karl explains that typically, in the early stages, triathletes need to work on finding an ideal weight – less excess bulk means less ­energy used.

After finding that ideal weight, Karl says the next step is about meeting your energy needs. I very quickly realised that while eating 1,500 calories a day felt like a lot, I needed every bit of it to carry me through my intense training sessions with Haddins Fitness.

“[It’s about] sustaining muscle activity and training muscles to utilise fatty acids as an energy source, rather than the well-worn path of breaking down glucose,” says Karl.

Getting the correct breakdown of fat, carbohydrates and protein is also key to maintaining high energy levels – though admittedly this is something I never gave much thought to before the training. While resistance activities require a higher ratio of protein and fat, with less carbohydrates for energy, those training for a triathlon have slightly different needs.

“An endurance athlete needs to know more about their macro­nutrient ratio requirements,” says Karl. Taking into consideration weight, height and activity level, Karl suggests that a diet should consist of a “macronutrient ratio of around 30 per cent protein, 30 per cent fat and 40 per cent slow-release carbs”.

My nutrition plan includes 120 grams of protein, 70g of fat and 100g of carbs. At first I was dubious about the carb amount. While many of us, myself included, have had it drilled into our heads that carbs are evil – we have the Atkins Diet to thank for that – Karl stresses they should not be overlooked.

“If carbs are too limited, fats will be drawn into the energy pool. Though this is good for endurance, it also means valuable muscle protein can suffer if you get the formula wrong.”

The real issue with carbs, she says, is knowing when to have them and what type. Before the triathlon training, I would hit the gym in the early mornings, and so assumed that I should consume the majority of my carbs in the early parts of the day. Not so, according to Karl. “If a person is training early in the morning, I would suggest eating carbs in large portions at night, like cooked rice, pasta or a potato. This will top-up muscle stores, but not create a spike in insulin.

“Loading up on carbs right before training will lessen the potential for exercising effectively. Instead they should be eaten at least two hours before.”

All this might seem like quite a lot to take in – and it was at first – but it’s now become almost second nature. While I have no idea what psycholo­gical state I’ll be in at the starting line in three weeks’ time – you really never know until race day – at least I know my body will be properly fuelled and ready for the challenge.

Incorporate Stephanie Karl’s ideas into your diet

For an 1,800-calorie diet plan

• 900 calories from 225 grams of carbs

• 360 calories from 90g of protein

• 540 calories from 60g of fat

(These can be raised to meet energy needs by adding a little more of each, especially protein)

Breakfast

• 2/3 cup of cooked cereal, such as oats or quinoa, or a six-inch wrap, or two slices of wholegrain bread

• 1 cup milk, 1 cup yogurt, 1 cup cottage cheese or 2 eggs

• 1 fruit portion, or eat as a mid-morning snack

Lunch

• 2/3 to 1 cup of cooked wholegrain carbs such as brown rice, quinoa, or a bread roll, or two slices of bread, or a six-inch wrap

• 120g lean protein – chicken, red meat, fish, two eggs, or 1 cup of pulses

• Plenty of cooked or raw vegetables

• Fat from cheese, olive oil, avocado, oily fish or nuts

Dinner

• 2/3 to 1 cup of cooked wholegrain carbohydrate

• 120g to 180g of lean protein

• Plenty of vegetables

• Some fat, including fat used for cooking

1 piece of fruit