By Jamie Cooper
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Additional info for The complete nutrition guide for triathletes : the essential step-by-step guide to proper nutrition for sprint, olympic, half ironman, and ironman distances
Dairy products, and eggs. The richest sources of plant protein tend to be legumes (beans), nuts and seeds, and tofu. The table below lists food sources that are protein-rich. You’ll notice plant proteins on this chart; simply because they are missing at least one essential AA does not disqualify them from serving as good, healthy options. Don’t be fooled into thinking that animal proteins are better for you because they are complete. Animal proteins are often high in fat (especially saturated fats, which are not heart-healthy) and cholesterol.
140 grams of protein x 4 calories per gram = 560 total calories from protein. 2, or 20 percent). Using Protein to Make Carbohydrates One unique function of protein is the ability to convert AAs into glucose. This process is called gluconeogenesis, or, the creation of new glucose. (I know—these terms just keep getting crazier and crazier. ) In general, your body does not do a lot of gluconeogenesis. However, when carbohydrates are not readily available (such as during long training sessions or long triathlons without proper nutrition, or when you’re on a low-calorie or low-carb diet), you will increase gluconeogenesis.
I will discuss electrolyte replacement and usage during training/racing in part two of this book (see page 55). Make Note: Electrolytes—especially sodium—are lost through sweat. Triathletes who exercise for longer than ninety minutes need to consume electrolytes through foods or sports drinks/ products in order to replace what has been lost. As part of their everyday diet, most triathletes get plenty of sodium, potassium, and chloride. In fact, your sodium intake is usually much higher than the RDA, so you probably don’t need to worry about getting more salt in your diet.