Supplements

Phil01

Just got my issue of 220 Magazine, and out falls a smaller booklet all about supplements of creatine and protein max shakes...
My question is, what as triathlete's should we be taking to improve? I always take a multi vitamin everyday, but thats about it. Should i be taking a protein shake after every workout? Would it have benefit affect on me and my training?

tunney

A healthy balanced diet. High in fruit and veg, low in high GI foods unless post training. Eat well and thats enough.

Creatine - certainly not good at this time of year, some could argue its benefits in November/December when in the gym.

Recovery shakes - good after hard workouts that last over an hour if you can't get access to normal food.

The most important thing to remember is just because all the cardio means you *can* eat anything and not put on weight doesn't mean you *should*. the better and cleaner your diet the more effective your training will be.

SUNGOD

was thinking of posting a simalar question but tunney has made it sound so obvious good stuff tunney i suppose the more we think things over in our own heads the more complicated we make it

Funkyzeit

As a relativly newbiew my advice might not be worth much....

I tend to just use high carb/isotonic drink during excersise and Protein shakes straight after a hard session (eg after couple of hours on the bike). As far as I know your supposed to take these within a few mins of finishing up.

Alternativly I use:
http://www.chainreactioncycles.com/Models.aspx?ModelID=17059

which I think is the dogs b*ll*x

Slan!

Phil01

Thanks everyone esp tunney, i try to eat well already although i don't get to eat much fruit and veg except for the weekends and i don't drink. But one thing which i have a habit is eating pasta everyday, is this bad? By eating it everyday would i be possibly putting on weight from overloading on carbs. Also would this hinder any real improvement of overloading on carbs before a race because i already do it daily?
What should my main meals consist of from a daily perspective. Mixture, Chicken, Meat?

tunney

No You don't build an intolerance to pasta But you should vary what you eat and if you are eating pasta aim to eat brown pasta (not the best at this myself to be honest)

You should eat at least five portions of fruit and veg a day. Its things like this that will bring benefits. Ideally as much as possible. Snack on fruit, salads with meals etc etc etc. Vary it, eat different veg and fruits, stuff you've never had before.

Aim to eat fish a few times a week. This is where I really slip up.

By only eating pasta you're missing out on vital nutrients. And I'm guessing you use one of those terrible stir in sauces too!

Basically you just want a normal healthy diet - google it, get details there. The last thing I'll say is -"If you can't understand how its made, don't eat it." (obviously if you work in food science then this doesn't count!!!)

Phil01

Thanks Tunney i will take all this inconsideration. I can't stand fish so thats a no no. Will mix up my diet more, use to eat lots of oranges but long time since i bought some.
I do eat brown pasta its the only one i get, or brown rice. And yes i do use those terrible stir in sauces...lol.
Thanks for the help.