To get the best out of your body, you have to put the best in, so make sure you include these simple staples in your diet…

Triathlon Superfoods - PorridgePORRIDGE

When you start high intensity training it is essential that you begin training sessions properly fuelled, allowing you to maintain the intensity of the training. Consuming slow release carbs three hours before a quality training session maintains the intensity throughout and helps support the immune system.

What makes it a superfood?

Porridge oats are a source of slow-release carbohydrates. They also contain something called beta glucan, which has been shown to boost the immune system of athletes.

How can I eat it?

Have it for breakfast every day, or take instant oatmix to work so you are fully fuelled for your post-work training session.

Triathlon Superfoods - ApplesAPPLES

Vitamins and minerals are like the police force of the body. They make sure everything does what it is meant to do, keeping you healthy. Once you start to increase the intensity in your training, it’s easy to pick up illnesses. If you’re tired, eating quality food is essential to maximise your recovery.

What makes them a superfood?

Apples are a great source of vitamins. They also contain a nutrient called quercitin that has been shown to help support athletes immune systems during heavy training.

How can I eat them?

Always try to carry an apple with you to eat when you need a snack. Also try to incorporate a range of different colours of fruit and vegetables into your five a day.

Triathlon Superfoods - FishFISH

Fats have become a dirty word, and while some are bad for you (saturated and trans fats in particular), scientists have become aware over the last few years that omega fatty acids 3, 6 and 9 are essential for the body to function properly. If you get the right mix of the essential fatty acids in your diet you will be better able to cope with physical or mental stress.

What makes it a superfood?

Oily fish such as salmon and sardines contain vital omega 3 fatty acids. Eating a diet high in fish has long term health benefits and helps the body cope with the stress of heavy training.

How can I eat it?

Aim to eat 2-3 portions of fish per week, in sandwiches or as part of rice and pasta dishes.

Triathlon Superfoods - WaterWATER

Hydration is crucially important. Even slight dehydration can lead to large decrements in performance, and during a training session you’re only going to lose more body water. Stay hydrated to get the most out of high intensity training sessions. This will also help to avoid any colds and sniffles that might disrupt your training schedule.

What makes it a superfood?

Water is obviously the most natural way to stay fully hydrated. You don’t always need high-tech solutions to solve simple problems, and water has the benefits of being effective and cheap.

How can I drink it?

Drink around about two litres per day. If your urine is dark yellow, you’re not drinking enough.

Triathlon Superfoods - MilkMILK

Consuming simple carbs ensures energy stores are replenished after a hard session. Adding a protein source to the mix helps muscles repair themselves and enhances adaptation to the training session. So not only are you maximising recovery, you’re maximising the training response.

What makes it a superfood?

Nature gave us a perfect recovery drink in milk. It has a great mix of carbohydrate and protein, which aids recovery. In fact, recent research has shown milk to be as effective as commercially available products. Milk is also great for rehydration.

How can I drink it?

Drink a pint of milk within 30 minutes of the end of your training session to maximise recovery.