When discussing triathlon carbohydrate intake and how carbs should be worked
into your day-to-day nutrition routine, the following is the one single
important aspect of human body science that you need to understand if they
want your bodies to feel better, perform better and look better.
Here it is:
Insulin is a hormone secreted by an organ called the pancreas. Its role is
to take blood sugar and get that sugar into muscles, to be utilized for
energy. Unfortunately, if insulin levels are always high, then the sensitive
insulin receptors on your body's cells eventually become unresponsive to
insulin, resulting in a host of problems related to what is called "insulin
insensitivity". These problems can include weight gain, fatigue, appetite
cravings, and even cardiovascular disease and diabetes.
If you want to control your insulin levels and triathlon carbohydrate
intake, there are two very important things you can instantly do.
1) Don't Go Hungry.
If you're going more than 4 hours between meals, it's
likely that your blood sugar levels are dropping very low. When this
happens, and you eventually do eat, you're more like to eat more and to eat
more carbohydrates. As a result, your blood sugar levels rise more rapidly
than usual, resulting in a big surge in insulin levels.
Ben Greenfield is the Renaissance man of the sport of triathlon.
He's a fast triathlete, a coach, a personal trainer, and much more
So rather than
waiting to eat until you're about to gnaw off your arm, give yourself a rule
of snacking or eating at least every 3 hours. By planning, preparing,
packaging and pre-cooking, you'll ensure that you have adequate snacks on
hand to make this form of triathlon carbohydrate intake happen.
2) Choose Carbs Wisely.
The more quickly a sugar is released into the
bloodstream, the faster your insulin levels are going to rise. Some carbs
are "quick-release" carbs and include more sport drinks, candy, cookies and
sweet tasting compounds. Other carbs, are "slow-release" carbs, and the best
ones are lean dairy foods, vegetable carbs like carrots and squash, nuts and
seeds, pears, berries and green apples. For proper triathlon carbohydrate
intake, choose the quick-release carbs only before, during and after
exercise, and use the slow-release carbs the rest of the day.
With these two simple rules, you can suddenly have enormous control over
your insulin levels, your health, your performance and your body and
although there is obviously much more to consider when it comes to triathlon
carbohydrate intake, these two rules are a good place to start. For more
information on triathlon carbohydrate intake, simply visit: