St Kilda Triathlon CLUB Coach on WINTER NUTRITION TIPS FOR ATHLETES
As the days get shorter and the temperatures drop, it's easy to fall into the trap of comfort eating and snacking on unhealthy foods. However, maintaining a balanced diet is crucial for triathletes to ensure you stay fit and ready for the upcoming season. Triathlon Coach Steve Davis from St Kilda Triathlon Club in Melbourne, shares some practical tips and recipes to help you make simple, healthy meals during winter, keeping those extra kilos at bay and your energy levels high.
1. Embrace Seasonal Produce
Winter offers a variety of nutrient-dense vegetables and fruits. Incorporating these into your meals can provide essential vitamins and minerals while keeping your calorie intake in check.
Some great options include:
Root Vegetables: Carrots, parsnips, and sweet potatoes are excellent for roasting or adding to soups and stews.
Cruciferous Vegetables: Brussels sprouts, kale, and cauliflower are versatile and can be steamed, roasted, or added to salads.
Citrus Fruits: Oranges, grapefruits, and mandarins are rich in vitamin C, boosting your immune system during the cold months.
2. Warm and Satisfying Soups
Soups are perfect for winter – they're warm, filling, and can be packed with nutrients. Making a large batch of soup at the beginning of the week can provide you with several meals, helping you avoid unhealthy snacking.
Simple Soup Recipe: Hearty Vegetable Lentil Soup
Ingredients:
1 cup lentils, rinsed
2 carrots, chopped
2 celery stalks, chopped
1 onion, diced
2 cloves garlic, minced
1 can diced tomatoes
4 cups vegetable stock
1 teaspoon cumin
1 teaspoon paprika
Salt and pepper to taste
Instructions:
In a large pot, sauté the onion and garlic until fragrant.
Add the carrots and celery, cooking for a few minutes until slightly softened.
Stir in the lentils, diced tomatoes, vegetable broth, and spices.
Bring to a boil, then reduce heat and simmer for 30-40 minutes until lentils are tender.
Season with salt and pepper to taste. Enjoy a bowl of this hearty soup with a slice of whole-grain bread.
3. Power Bowls
Power bowls are a great way to get a balanced meal with minimal effort. They typically consist of a grain base, a protein source, plenty of vegetables, and a healthy fat.
Quick Power Bowl Recipe: Quinoa and Roasted Veggie Bowl
Ingredients:
1 cup quinoa, cooked
1 sweet potato, cubed
1 red capsaicin, chopped
1 zucchini, sliced
1 can chickpeas, drained and rinsed
2 tablespoons olive oil
1 teaspoon smoked paprika
1 avocado, sliced
Tahini dressing (tahini, lemon juice, garlic, water to thin)
Instructions:
Preheat oven to 200°C.
Toss the sweet potato, bell pepper, zucchini, and chickpeas with olive oil and smoked paprika. Spread on a baking sheet and roast for 25-30 minutes.
Assemble the bowl with a base of quinoa, topped with the roasted veggies and chickpeas.
Add sliced avocado and drizzle with tahini dressing.
4. Healthy Snacks
To avoid unhealthy snacking, prepare healthy snacks in advance. Keeping these at hand will help you stay on track.
Snack Ideas:
Hummus and Veggies: Pre-cut vegetables like carrots, cucumbers, and capsaicin to dip in hummus.
Greek Yogurt and Berries: A high-protein snack that satisfies your sweet tooth.
Nuts and Seeds: A handful of mixed nuts or seeds can provide a quick energy boost.
5. Stay Hydrated and Avoid Sugar-Laden Beverages
In winter, it's easy to forget about hydration. Make sure to drink plenty of water and herbal teas. Avoid sugary drinks, which can add unnecessary calories and lead to weight gain.
Final Tips
Plan Your Meals: Spend some time each week planning your meals and snacks. This will help you make healthier choices and avoid the temptation of convenience foods.
Portion Control: Be mindful of portion sizes, even with healthy foods.
Listen to Your Body: Eat when you're hungry and stop when you're full. Mindful eating can prevent overeating.
By incorporating these simple and healthy meals into your winter routine, you can maintain your fitness and be ready to tackle the next triathlon season. Remember, the key is consistency and making smart choices. Stay warm, stay healthy, and keep training hard!
