Juices for triathletes

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The Recipes, Nutrition and Diet Solution for Maximum Endurance and Improved Training Results for Sprint through to Ironman Distance Triathlons (Food for Fitness Series)

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Juices for triathletes

  1. 1. By Lars Andersen Copyright © 2012 Lars Andersen
  2. 2. Juices for Triathletes The Recipes, Nutrition and Diet Solution for Maximum Endurance and Improved Training Results for Sprint through to Ironman Distance Triathlons (Food for Fitness Series) Copyright © 2012 Lars Andersen
  3. 3. Published by Nordic Standard Publishing Atlanta, Georgia USA ALL RIGHTS RESERVED: No part of this book may be reproduced or transmitted for resale or use by any party other than the individual purchaser who is the sole authorized user of this information. Purchaser is authorized to use any of the information in this publication for his or her own use only. All other reproduction or transmission, or any form or by any means, electronic or mechanical, including photocopying, recording or by any informational storage or retrieval system, is prohibited without express written permission from the author. DISCLAIMER: While all attempts have been made to provide effective, verifiable information in this Book, neither the Author nor Publisher assumes any responsibility for errors, inaccuracies, or omissions. Any slights of people or organizations are unintentional. This Book is not a source of medical information, and it should not be regarded as such. This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering a medical service. As with any medical advice, the reader is strongly encouraged to seek professional medical advice before taking action. Copyright © 2012 Lars Andersen
  4. 4. Books by This Author • The Smoothies for Runners Book • Juices for Runners • Smoothies for Cyclists • Juices for Cyclists • Paleo Diet for Cyclists • Smoothies for Triathletes • Juices for Triathletes • Paleo Diet for Triathletes • Smoothies for Strength • Juices for Strength • Paleo Diet for Strength • Paleo Diet Smoothies for Strength • Smoothies for Golfers • Juices for Golfers Copyright © 2012 Lars Andersen
  5. 5. Table Of Contents Chapter 1: Juices and juicing for triathletes Chapter 2: Tanking up Chapter 3: The Benefits Of A Pre-training Juice Chapter 4: The benefits of post-training juice Chapter 5: Hydration Chapter 6: Tasty flavor combinations Chapter 7: General information about your juices Chapter 8: Pre-competition juices – for competitions/workouts lasting 2 to 4 hours Chapter 9: Pre-competition juices- for competitions/workouts lasting 4 or more hours Chapter 10: Post-competition juices - Exclusive Bonus Download: Crossfit to drop fat Copyright © 2012 Lars Andersen
  6. 6. Chapter 1: Juices and juicing for triathletes "Tell me what you eat, and I will tell you who you are" - Brillat-Savarin If you take part in triathlon events, you need energy … and lots of it! The foods you eat on a daily basis are your body's only source of energy so whether you compete in sprint distance, Olympic distance, long-distance or Ironman events, consuming a balanced diet of quality nutrients is essential to fuel your performance. Juicing is a fast and efficient way to maximize your nutrient intake. A fresh juice every morning before a training session is a great way to energize your body without overloading your stomach with heavy foods that might lead to discomfort as you exercise. The nutrients contained in juiced fruits and vegetables are readily absorbed by your body as the insoluble fiber that slows digestion is removed in the juicing process. In this "pre-digested" form, the health-boosting vitamin and mineral content is effectively "unlocked" and can therefore be of maximum benefit to your body. The complete book is available on Amazon: http://www.amazon.com/Smoothies-Golfers-Supporting-Performance-ebook/dp/B008UODNEI/ Copyright © 2012 Lars Andersen
  7. 7. Chapter 2: Tanking up The longer the duration or the greater the intensity of your training sessions, the more energy your body needs to keep going. A balanced, energy-providing diet contains a healthy mix of carbohydrates, fats, protein, vitamins and minerals. • Carbohydrates • Fats • Protein The complete book is available on Amazon: http://www.amazon.com/Smoothies-Golfers-Supporting-Performance-ebook/dp/B008UODNEI/ Copyright © 2012 Lars Andersen
  8. 8. Chapter 3: The Benefits Of A Pre- training Juice Copyright © 2012 Lars Andersen Fruits and vegetables contain carbohydrates, making them a nutritious way to top up your glycogen stores before a training session. They are also a rich source of vitamins, minerals and antioxidants, making them extremely important in terms of promoting and maintaining optimum health. Any combination of juiced fruits will provide energy-giving carbohydrates so your choice is a matter of personal taste. The antioxidant properties of many fruits can also help to reduce the effects of muscular damage generated through training. Vitamin C, vitamin E, and beta-carotene are particularly effective at limiting the potentially damaging effects of free radicals. The complete book is available on Amazon: http://www.amazon.com/Smoothies-Golfers-Supporting-Performance-ebook/dp/B008UODNEI/
  9. 9. Chapter 4: The benefits of post- training juice Copyright © 2012 Lars Andersen The plant proteins contained in vegetables help to promote healthy tissue growth and repair, making them of particular benefit after long or intense training sessions that may lead to muscle damage. A juice containing a flavorsome mix of fruits and vegetables consumed within the 30 minute post-training glycogen window is an effective way to help your body recover after your efforts and also replenish depleted glycogen stores so that you'll be fully energized for your next training effort or event. During this window, the enzymes in your body responsible for making glycogen are more active, meaning that glycogen stores can be replenished faster by consuming carbohydrate-rich foods. The plant protein contained in vegetables promotes muscle repair and regeneration after a hard effort and also stimulates the action of insulin which boosts glycogen replacement by aiding the transportation of glucose from the blood to the muscles. The complete book is available on Amazon: http://www.amazon.com/Smoothies-Golfers-Supporting-Performance-ebook/dp/B008UODNEI/
  10. 10. Chapter 5: Hydration Copyright © 2012 Lars Andersen Adequate hydration is essential at all times and of particular importance to long-distance triathletes. Fluids must be carried with you on your bike ride and also on your run so that small, frequent sips can be taken to help maintain hydration levels. Hydration levels can be boosted before a training session by drinking a large glass of water and replaced after a session in the same way, but a fresh juice provides a practical way to boost your fluid and nutrient intake without overloading your stomach and potentially causing discomfort. Remaining hydrated during a training session or race is essential as fluid in your blood transports glucose to the working muscles and takes away the metabolic by-products. A fresh juice provides a practical way to top up and replenish essential fluids but it's worth noting that the water content of the fruits or vegetables you choose can significantly increase your overall fluid intake. The complete book is available on Amazon: http://www.amazon.com/Smoothies-Golfers-Supporting-Performance-ebook/dp/B008UODNEI/
  11. 11. Chapter 6: Tasty flavor combinations Copyright © 2012 Lars Andersen Combining fruits and vegetables is a delicious way to get the maximum nutritional benefit from a juice. Fruits add sweetness which can make a green juice more palatable, but other great ways to add flavor and interest include: Ginger - research has found that ginger can be helpful in reducing muscle aches after intense exercise. Garlic - contains antiviral and antibacterial properties. Parsley - one cup of parsley contains 2 grams of protein. It is also rich in calcium and provides iron, copper, magnesium, potassium, zinc, phosphorus, beta-carotene and vitamin C. Dill – adds a sweet flavor to a vegetable juice and contains calcium, iron, manganese, vitamin C, and beta-carotene. Sorrel - provides iron, magnesium and calcium. The complete book is available on Amazon: http://www.amazon.com/Smoothies-Golfers-Supporting-Performance-ebook/dp/B008UODNEI/
  12. 12. Chapter 7: General information about your juices Copyright © 2012 Lars Andersen These juices are divided into 3 categories, each designed to meet the nutritional needs of the triathlete at three key moments: Pre-competition – for competitions/workouts lasting 2 to 4 hours; Pre-competition – for high competitions/ workouts lasting 4 or more hours; Post-competition. The great majority of the ingredients in these recipes have a low Glycemic Index. If you can't find the fresh fruit you need for a recipe, feel free to replace it with frozen. Frozen fruits have the same nutritional content as the corresponding fresh fruits. The complete book is available on Amazon: http://www.amazon.com/Smoothies-Golfers-Supporting-Performance-ebook/dp/B008UODNEI/
  13. 13. Chapter 8: Pre-competition juices – for competitions/workouts lasting 2 to 4 hours 1. Papaya and blueberries juice 2. Passion fruit and apple juice with cauliflower 3. Loquat and orange juice 4. Pear and lemon juice 5. Pineapple and apple juice 6. Grape and melon juice 7. Apple, papaya and watermelon juice 8. Peach and loquats juice 9. Fennel and pineapple juice 10. Banana and strawberry juice 11. Mango, pear and loquat juice Copyright © 2012 Lars Andersen
  14. 14. Chapter 9: Pre-competition juices- for competitions/workouts lasting 4 or more hours 12. Coconut and passion fruit juice 13. Pitaya, kiwi and cherry juice 14. Currant and plum juice 15. Pomegranate And Pear Juice 16. Banana And Raspberry Juice 17. Kiwi and pear juice with celery 18. Apple and raisin juice 19. Banana and plum juice 20. Melon, peach and apricot juice 21. Cherry, prune and cucumber juice Copyright © 2012 Lars Andersen
  15. 15. Copyright © 2012 Lars Andersen Chapter 10: Post-competition juices 22. Peach and cinnamon juice 23. Loquat and cherry juice 24. Pineapple and raspberry juice 25. Guava and kiwi juice 26. Watermelon, guava, and strawberry juice with beetroot 27. Coconut and apricot juice 28. Spinach, kiwi and banana juice 29. Blackberries and lemon juice 30. Guava and melon juice 31. Melon and plum juice 32. Raspberries, blueberries and peach juice 33. Blackberries and fig juice with strawberry tea 34. Broccoli, kiwi and strawberry juice 35. Pumpkin, pineapple and orange juice
  16. 16. - Exclusive Bonus Download: Crossfit to drop fat Copyright © 2012 Lars Andersen

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