Nutrition Coconut Bites: Nutritious, Portable Training Snack These delicious bites of goodness hit 10/10 on the easy scale. 5 ingredients. 5 minutes to make. They're perfect for on the bike – good fats and some sweetness. They are also handy for when you're on the run or as a treat with a cup of tea. Coconut Bites 1/4 cup desiccated c By Karl Hayes • 1 min read
Nutrition Pumpkin Soup with Studded Quinoa I'm a self-confessed foodie – eating it, preparing it, serving it, photographing it, creating it. Being a triathlete myself, I understand the need for clean, unprocessed, wholesome food to help you train and race at your best. Combining this passion of clean eating with triathlon, the id By Shawn Smith • 1 min read
Nutrition Gluten Free Eating for Athletes Coeliac Disease: What can I eat? I like to categorise gluten free foods within my diet into a few categories. Personally I follow a paleo inspired diet, with modifications made to take into account my training load and need for fuel and recovery. As a coeliac, or even if you just prefer to follow a By Karl Hayes • 6 min read
Nutrition Coeliac Disease: The simple (but important) facts to help your training and racing You’ve been diagnosed with coeliac disease, now what, and how will this affect your training and racing? Firstly, let’s differentiate between coeliac disease and gluten intolerance. Both scenarios’ warrant following a gluten free diet, although someone with coeliac disease does this not by choice, b By Karl Hayes • 5 min read
Nutrition Protein for Triathletes – Why is it so Important? We all now know that adequate protein consumption is vital for your health, in this article from Endura we explore why adequate protein consumption is especially important for Triathletes, and how best to consume the protein your body needs. "Your connective tissue, cell membranes and muscle c By Karl Hayes • 4 min read
Nutrition A general guide to using nutrition to aid recovery If there is one thing that differentiates the nutritional needs of triathletes compared to other types of sport, it is the frequency of sequential training sessions the average triathlete will “back up” for. It is almost considered normal for an athlete training for triathlons to be out of bed at 4 By Karl Hayes • 2 min read
Sodium is something we need. That is not in doubt. Nutrition Fluid intake and sodium supplementation during training and racing There has been much talk of late surrounding hyponatremia, fluid intake and sodium supplementation during training and racing. Hyponatremia is low blood sodium concentration, caused by water intake that exceeds requirements to the point where electrolyte (sodium) concentration is diluted. Enduranc By Shawn Smith • 4 min read
SiS gels are one of the easiest to take during intense activity Nutrition Science in Sport announces ‘Joint Venture’ to fuel expansion plans Australia's fastest growing sports nutrition company, Science in Sport Australia (SiS), has teamed up with Baymin Group P/L, headed up by Gareth Pike ex-CEO of Gloria Jean's Coffees, in a joint venture partnership set to accelerate expansion plans and fuel business growth. The joint vent By Karl Hayes • 2 min read
Nutrition Some last minute things to think about for Ironman Australia this weekend We published a two articles particularly for competitors racing this weekend at Ironman Australia. Links to the articles below this piece of wisdom (or commonsense) from one of our Ironman greats. Former professional Ironman Bruce Thomas of Energylink Performance Coaching will be at Port Macquarie t By Karl Hayes • 1 min read
This is the time to set up your race… Nutrition General guide for an Ironman triathlon nutrition strategy Arguably the man and nutrition product of the moment is Darryl Griffiths from Shotz Sports Nutrition. One half of the team, along with wife Steph Griffiths, Darryl generally shuns marketing as he holds steadfast to the company's policy of being 100% for the athlete and does not want to be seen By Karl Hayes • 5 min read
Nutrition Gold Coast Triathlon announces Shotz Sports Nutrition as official nutrition for the event Established in 1995 the Australian owned and made ShotzSports Nutrition brand is proud to be associated with the Gold Coast Triathlon – Luke Harrop Memorial. “Our focus is directed at ensuring the athlete receives the highest quality sports nutrition product that is easy to consume and gentle on By Karl Hayes • 1 min read
Recover while you are training? Well not quite but sounds good. Nutrition New SiS Gel reduces the over-stimulation of blood platelets during intense exercise Science in Sport introduces SiS REGO + Fruitflow®, a groundbreaking pre-exercise recovery gel designed to reduce inflammation and enhance recovery, setting a new standard in endurance nutrition. By Karl Hayes • 2 min read
One the most mysterious parts to our racing… Nutrition Reaction to the ‘Sports Drink Debate’ Article A recent article by Paul Laursen alluded to the dangers of drinking too much during an iron distance triathlon. Hyponatremia is a serious medical condition and every endurance athlete should be aware of it. While reading this article it is pertinent to ask the question. Who is this article targeted By Paul Laursen • 5 min read
One the most mysterious parts to our racing… Nutrition The Sports Drink Debate: What’s the best nutrition plan for long course triathlon racing? Answer: Drink to thirst, forget sodium, and consume multiple transportable carbs. If you've been keeping up with the news lately, you may have noticed a bit of a buzz on the topic of sports drinks, and how they aren't all they're cracked up to be. This comes on the back of Professo By Paul Laursen • 5 min read
Nutrition Hydration: Is it really SALT easy? Unveiling the truth about hydration and electrolytes, this guide focuses on the specific needs of athletes to enhance performance and debunk common misconceptions. By Karl Hayes • 3 min read
Nutrition Nutritional Training – The fourth Discipline of Triathlon can make or break your big day Nutritional training is basically conditioning our digestive system for what it will have to handle come race day. One key element of this to realise is that the gut is an extremely trainable organ. We can train it just like we do our muscles, lungs and heart to adapt to the stresses we place on it. By Shawn Smith • 3 min read
Nutrition Energy Gels – The Ultimate Energy Boost Energy gels do work and if used correctly can give you that ultimate energy boost to get you out of trouble and to the finish line. Energy gels are a convenient way of getting carbohydrate into the system quickly. The consistency is often very thick and quite sweet. If not enough water is taken with By Karl Hayes • 2 min read
Nutrition Tim Berkel talks us through his Ironman Nutrition Plan Planning your nutrition for an Ironman triathlon is a difficult science. So many things can go wrong. No matter how many times you have raced it always seems you are starting from scratch each time to try to get it right. One of Australia's top long distance triathletes, Tim Berkel, talks us t By Tim Van Berkel • 2 min read
Engin_Akyurt / Pixabay Nutrition Race day Nutrition Preparing for your race nutritionally doesn’t start two-to-three days out from competition. It starts in your daily, weekly and monthly training leading into the event by practising sound nutritional methods to improve your body’s ability to train, recover, fight infection, metabolise fat and spare By Karl Hayes • 5 min read
Nutrition Prawn & Vegetable Noodles Stuck for something that will fuel your training and is so simple to cook you will be happy to make it even after your long ride. Prawn and vegetable noodles 1/2 packet hokkein noodles 40 green prawns (large) 1 tbsp canola oil 3 garlic cloves 1 red capsicum (seeded and sliced) 200 g mushrooms (slice By Karl Hayes • 1 min read
Nutrition Pasta bake As the summer starts to draw to a close in the southern hemisphere we serve up a dish that is quick and simple to make, yet healthy, high in carbohydrates, and will bring a satisfying warmth to you after a hard training session. By Karl Hayes • 1 min read
Nutrition Ironman Triathlon Recipes – Muffins Looking for a wholesome and healthy snack to eat after those training sessions? these muffins from Susie should hit the spot! By Karl Hayes • 1 min read
Nutrition Ironman and Triathlon Recipes – Honey & Chicken Stir Fry Looking for a tasty and nutritious meal that will not add to the pounds you have to carry around? Try this delicious recipe from Susie By Karl Hayes • 1 min read
Nutrition Ironman and Triathlon Recipes – Fajitas Susie Burrell shares with us a delicious recipe for Fajitas, that will keep you feeling satisfied and fuelled up without piling on the calories! By Karl Hayes • 1 min read
