By Grandison Burnside and Cyndi Dambacher
As an athlete, you probably pay close attention to what you’re putting in your body at mealtime and try to consume mostly healthy foods. Training nutrition should be no different. Well, good news! Your whole foods lifestyle can also be a part of your training and racing nutrition. Once you find real, whole foods that work for you both at the dinner table as well as in your bento box, the dreaded “rock gut” during and post-workout will disappear!
There are many pre-packaged nutrition choices on the market which are convenient and capable of providing athletes with all of the essential nutrition needed during a long training session or race. However, if you follow a whole foods diet in your everyday life but take in whatever is on the shelf during training, it might be time to try some new ideas. It is entirely possible, and many times much better, to train for long endurance events using a variety of natural, whole food choices. When looking for real food alternatives, focus on foods that are easily digestible, are long lasting carbohydrates and can keep glucose levels up in order to replenish the glucose stores of your hardworking muscles.
Easy to grab and go real foods can include: raisins, dates, cooked and dehydrated sweet potatoes, cooked and cubed white potatoes, dates, an oat trail mix or try one of the homemade energy bar recipes below!
Do you have trouble chewing after long hours in the saddle or on the run? Consider a portable real food secret: organic squeezable baby foods such as sweet potato, applesauce, beets and carrots! Or, see below for a great homemade real-foods gel.
A bottle filled with coconut water and some added salt along with a pocket full of dates, raisins or other dried fruit is also a great option for the run.
Home Made Bar Recipes
All you will need is one cup of nuts or seeds and one cup of dates. Flavors make them fun and the options are limitless. Add Maca powder for an extra energy boost! Dates are nearly pure glucose which rapidly converted to glycogen helping athletes sustain energy. If you have time, soak the nuts/seeds in a bowl of water and the dates (preferably pitted Medjool) in a bowl of water for 2 hours to overnight. If not, then right out of the bag is fine too.
Put dates and nuts in high speed blender or food processor until smooth or with a few chunks. The mixture should stick together well. Pour the processed bar mix into a parchment paper lined pan, fold the other half of the wrap over the mix and roll with rolling pin until smooth. Place the bars in the fridge for about an hour and then cut into 6 bars. Instead of bars, you can also roll these into bite sized pieces which can make them easier to carry and eat on the bike and run. Bars or bites can be stored in the freezer for fast-on-the go.
Quick and Easy Energy Gel
1/3 cup of dried fruit (apricots, cherries, etc.)
1 cup of water
¼ teaspoon of salt
2 tablespoons of honey (or maple syrup for a vegan option)
Place all ingredients into a saucepan and bring to a boil. Process with a hand blender. You can store and carry this energy gel in the water bottles used for hydration belts.
Experiment and find the perfect nutrition to fuel your workouts and keep in mind that it is entirely possible to always feel good about how you’re fueling your body.
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Grandison Burnside and Cyndi Dambacher are owners of TRIgirl and TRIquest Training in Richmond, VA. They are Level I USA Triathlon Certified Coaches, USA Cycling Coaches and have finished over 15 combined Ironman races. They are skilled at teaching athletes how to excel in the sport while maintaining a busy lifestyle. Visit TRIgirlTRIquest.com for more information.
