The Triathlon Show will be busy at Excel London next week as an expected 50,000 athletes from one of the fastest growing sports in the UK run through the doors. The show gives the chance to learn everything that is needed to succeed in the world of triathlons for both beginners and for professionals.

One of the key areas that will feature at the event and that poses a real issue for Triathletes and Marathon runners alike is eating the right diet. The level of energy lost in training is immense and they need to ensure they are replenishing with the right kind of food and drink.

Here are 10 top tips to refuel with the right stuff:

1. Eat Real – Not Processed - processed foods contain all sorts of additives that can cause inflammation throughout your body that can slow recovery time and weaken your immune system. Check the labels to make sure you know what is in the food you buy – if you don’t recognise something then don’t buy it.
2. Fresh & Whole - include as many wholefoods in your diet as you can – fresh fruit, vegetables, lean meats, pulses, nuts and seeds. This means eating 2–3 fruits and 4–6 veggies per day to optimise your weight and nutrient intake.
3. Meal Plan – if you have a set meal plan you’re less likely to deviate and you’ll also save time as you haven’t got the think about what you’re going to eat, giving you more time to focus on training.
4. Diet Checker – create a weekly food diary at least a couple of times per year for a nutrition “reality check.” Seeing your food intake in black and white can show what you are missing or need to change.
5. Slow Release Breakfast – fill up on a carb rich, low Glycaemic Index (GI) breakfast to get a slow energy release during the morning to fuel a long run. A nutrient-packed oaty breakfast - full of stomach-friendly fibre, great for digestion is just perfect.
6. Eat Quick – stock up with healthy but quick to make food options and snacks – eggs for omelettes, fresh and dried fruit, granolas, nuts and seed mixes.
7. Keep Hydrated - being dehydrated by as little as 2 percent of your body weight has all kinds of effects - increased fatigue, reduced mental and physical performance, a higher risk of heat stress and more muscle cramps. However, when your body is well hydrated and nourished, you can cope with longer and more intense exercise.
8. Pre-Race Plan - try to get into the habit of eating 5-6 smaller meals earlier in the week before a big race to train the body for the 'carb-loading' over the 2-3 days’ pre-race. Look to use fluids and light snacks if you are finding it difficult to tolerate the increased quantities of food.
9. Carb Loading begins 48 hours before a race. The focus is on carbohydrate at each meal and snack. Don't worry if bodyweight increases by 1-2kg at this time as the body stores water alongside the carbohydrate.
10. Recover right – make sure you eat a gram of carbs per kilo of body weight and 15–20 grams of protein within 30–60 min of finishing a training session or race.

Granola is a great option for athletes for breakfast and for snacking, packed full with crunchy goodness. Even better if it is homemade without additives and preservatives – but most triathletes and runners would prefer to be out exercising rather than being stuck in a kitchen!

TrooGranola is the perfect solution – freshly home-made on a weekly basis and delivered to you at home or work. Find out more at .

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About TrooFoods Ltd

TrooFoods is on mission to inspire people to be passionate about gut health and to bring a smile to gut healthy eating through their range of delicious high fibre, low sugar, gluten free products in plastic free packaging.

Kicking it off with breakfast; they are launching a scrumptious range of ready to eat Troo Granola especially designed to provide a gut healthy start to the day. One bowl provides more than 25% of your daily fibre needs; is less than 3% sugar and has as much protein as an egg. Packed with prebiotics it also provides slow release energy and keeps you full ‘til lunch.

Husband and wife team, Helenor and Michael Rogers are behind TrooFoods Ltd. They set up their ambitious family business after 25+ years each in the corporate world. Passionate about food and health; they want to inspire others to eat better to enjoy a healthy, happy life.