Pieta Cedaro works on a consultancy basis as a dietitian with many of the athletes we coach. One of the services she provides is a complete dietary review whereby the athletes provide her with a comprehensive 3-day diet review of everything that goes into their mouths. She then provides them with feedback as to how to optimally modify their diets to optimise their recovery and performance. Nutrition and diet are crucial for an athlete and it can vary drastically depending on what their specific requirements are.

Read some of her research work here

http://www.stuff.co.nz/life-style/48978/Drinking-black-tea-a-popular-way-to-get-antioxidants

http://onlinelibrary.wiley.com/doi/10.1111/j.1747-0080.2009.01357.x/abstract

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Vitamin rich fruits and vegetables

Rod Cedaro:The Importance of Nutrition before a Triathlon

Eating right is a vital aspect of maintaining a healthy lifestyle, but it becomes all the more important when training for an event as rigorous as a triathlon. You must fuel your body properly, not unlike putting premium fuel in an F1 racecar.

Your diet will have to change long before the day of the event. Starting as early as 3 months before a triathlon, you should start removing all processed foods from your diet. If there’s an ingredient that you don’t recognize on the label, don’t buy it. Instead, start loading up on fresh produce and vegetables while cutting back on the protein a bit. The nutrients from natural foods will help your body prepare as you train while being supplemented by a little bit of protein here and there.

Healthy carbohydrates

As the triathlon approaches, start cranking up your carb intake to properly fuel the ever increasing efforts of your training. Also be sure to eat plenty of antioxidant-rich foods to avoid any illnesses that may throw you off your training.

A week before the event, you diet will have to shift once more. Begin drinking up to 96 oz. of water a day while avoiding caffeine and alcohol entirely. Start really loading up on carbs next, and drop fiber-rich foods. You need to prepare your body for the big day.

Finally, on race day you need to fully fuel up. Start with some low-fiber carbs and a small amount of protein to get your blood sugar in shape. Keep your training in mind, and stick to your plan, and all should go well. After the race, a smoothie or sports drink is the ideal option to regain the nutrients lost over the length of the triathlon.

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