 Today’s post is a long but Heather the science geek wanted to shed a little light on all of this antioxidant stuff that we hear about and give a bit more in-depth background to support the take home message: eating plant-based whole foods, not relying on antioxidant supplements, is paramount to your recovery and will help you soak up all those hard Ironman training sessions.
A paradox in metabolism is that while the vast majority of complex life requires oxygen for its existence, oxygen is a highly reactive molecule can damage living organisms by producing reactive oxygen species (ROSs – nasty things like the RUSs in the Princess Bride). ROSs are highly reactive ions or small molecules that have unpaired valence shell electrons. Huh? what? Basically they are just hyped up molecules that have all this energy and want to react with stuff so they grab at anything… say lipids in the membranes of your mitochondria. Enough unquenched, super excited, ROSs nipping at things and you can get cell death. Because of this, organisms contain a complex network of antioxidant metabolites and enzymes that work together to prevent oxidative damage to cellular components like DNA, proteins and lipids. Reducing agents, (I’m double-O-carotene) like Beta Carotene and vitamin C neutralize ROS’s and prevent them from causing damage – “leave that cell membrane alone, it’s me your after!”
In general, antioxidant systems either prevent too many nasty ROSs from being formed, or remove them before they can damage vital components of the cell. However, just like all ‘zee Russians’ aren’t bad guys in Bond films – some reactive oxygen species do have useful functions in cells, such as signaling. The function of antioxidant systems is not to remove oxidants entirely, but instead to keep them at an optimum level.
Continue reading Exercise and oxidative stress – get your antioxidants from whole foods
Proper recovery starts as soon as your workout begins. Often we don’t maximise the quality of our training because we haven’t been thoughtful enough in planning our nutrition for the day. As a busy triathlete, having healthy energy bars (Raw Food Bars, Lara bars, VEL bars etc.), bananas, apples, [...]
This will take some experimenting and I can almost guarantee your eyes will betray your stomach. Those pieces of pizza look oh so good, but they’ll make you keel over 30 minutes later. Perhaps not, your stomach may be made of iron and you can handle such things, but [...]
Don’t plan a day off, take it when you need it.
Like we’ve mentioned in several tips, consistency is your best friend when it comes to improvement in triathlon. A great way to ensure consistent training is to avoid planning a regular day off. Let your motivation and fatigue [...]
 Many men and women who engage in regular, intense exercise such as running, competitive swimming, and cycling have “marginal or inadequate iron status”. Possible explanations include increased gastrointestinal blood loss after running, a greater turnover of red blood cells, and the fact that red blood cells within the foot can rupture when you pound the ground during a long run. For these reasons, the need for iron may be 30% greater in those who engage in regular intense exercise.
Female athletes, distance runners, and vegetarian athletes are the most likely to experience iron deficiency. It is particularly important for these folks to consume recommended amounts of iron and to pay attention to dietary factors that enhance iron absorption. If appropriate nutrition (enter spinach salad with mandarin oranges and walnuts) does not promote normal iron status, iron supplementation may be required. In one study of female swimmers, researchers found that supplementation with 125 mg of ferrous sulfate per day prevented iron depletion.
Vitamin C will improve the absorption of iron. Tannins (found in tea, wine), calcium, polyphenols, and phytates (found in legumes and whole grains) can decrease absorption of iron. Some proteins found in soybeans also inhibit iron absorption, and caffeine messes up the absorption of pretty much everything. So if blood tests indicate that you need an iron supplement, don’t take it with your milk and cereal in the morning, or your tea or coffee. Have it with some citrus fruit instead.
Continue reading When to take iron
Your feet are a very important but generally neglected part of your body. We may get leg massages but often don’t do a thing to loosen up our feet. Achy heels in the morning can be the initial signs of plantar fasciitis, and you want to do all that [...]
 Ensuring a proper recovery from your training sessions is potentially the hardest thing to do when working full time. However, if you can find a way to incorporate recovery into your working day you’ll come out all the better for it. If you have to sit, definitely put your heels up on a little box or stool under your desk as much as you can. Have a tennis ball handy so you can roll out the muscles in between emails. Stand up and take mini walk breaks often. You can also do some fairly decent stretch routines while sitting in your desk chair. Getting the hip flexors is easy to do even while talking on the phone or hammering out that spreadsheet. Simply stick one leg out behind the chair and the other out in front, much like a lunge, but still use the chair as a bit of a prop so it’s not a struggle. It may look a little weird to people walking by your desk or office, but such is life.
If you have to stand, be aware of your posture. Engage your core muslces to keep your pelvis neutral. Don’t lean on one leg, have both feet planted properly on the ground. Stand tall, imagine a cord pulling your head towards the ceiling. Definitely keep stretching the muscles from time to time and give your legs a good shake to relieve any tension.
Continue reading Ironman Training Recovery At Work
As much as we’d all like to get a massage from an RMT on a daily basis, it’s obviously not possible. Substituting with your own bout of self massage can really help your recovery and stave off injury. The best type of self massage is a form of acupressure. [...]
A smoothy is the ideal way to supplement your daily nutrition. Great for breakfast or post hard workout. Blend up juicy goodness with fruit and veggies that you may not be able to get down in your otherwise busy day. Make up a large batch and keep half in [...]
Here are the ingredients: water and and tomato paste, juice of: celery, beets, parsley, lettuce, watercress, spinach, with salt and seasoning. You get 3 servings of vegetables per 354 ml serving (one bottle) and all sorts of great things like Vitamin A, C, E, B6, iron, calcium, magnesium… without [...]
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About this site:
These triathlon and endurance sport related tips have been compiled by Heather and Trevor Wurtele over the years of their progression from working age-groupers to full time professional triathletes. Heather is now a 4 time Ironman Champion and top 10 World Championship finisher. Trevor has an Ironman PR of 8:22 and a 2:51 Ironman marathon.
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Today’s post is a long but Heather the science geek wanted to shed a little light on all of this antioxidant stuff that we hear about and give a bit more in-depth background to support the take home message: eating plant-based whole foods, not relying on antioxidant supplements, is paramount to your recovery and will help you soak up all those hard Ironman training sessions.
