Category: Health

Training for a triathlon means that our body needs more fuel, especially during the actual hours that are spent swimming, cycling or running.

It’s very important to fuel longer and harder training sessions, not only to provide the body with the fuel it needs to perform, but also to practice one’s race day nutrition strategy to ensure that the gut is well trained and adapted to taking on the fuel one is taking on.

Here are some easy to follow tips to help you fuel your triathlon training and ultimately, your race day.

Choose your fuel

Fueling looks different for everyone and it’s important to choose something that you enjoy! Some love gels, some enjoy jelly sweets, and some prefer to go the more ‘natural’ route of dates and bananas.

Workout your hourly requirements

A good guideline to follow is aiming for 0.8-1g of carbohydrates per hour of exercise. For example someone who weighs 60kg would want to aim for 48-60g of carbohydrates per hour.
TIP: small frequent feeds are your friend. Try to aim to eat every 20-30min to make it easier for you to meet your fueling requirements.

Hydration

We want to make sure that we are meeting overall fluid requirements, but also sodium requirements as we lose sodium and other electrolytes when we sweat. This varies from person to person and it is hard to say how much sodium each individual loses without conducting a sweat composition test, but if you are someone that struggles with muscle cramping, nausea and often find salt marks on your clothing and skin after exercising, then you are more likely than not a more salty sweater, meaning you need to ensure your sodium intake is adequate.

*Note that overall fluid intake is also dependent on the conditions you are training/racing in. Hotter and more humid conditions will require more liquids, vs colder ones for example.

Once you have worked out all of the above, the only thing that is left to do is practice it in your training sessions. Especially during longer sessions this will be important because it will help you work out whether what you have got planned in terms of fueling actually works.

TIP: Include some higher, race-like intensity efforts to get a true reflection of your planned race day nutrition strategy.

Sample fuelling strategy:

Jenna weighs 60kg so she wants to aim for 48-60g of carbohydrates per hour for her race.

She wants to fuel with jelly babies and gels.

1 gel contains 20g of carbohydrates and 5 jelly babies contain 15g of carbohydrates.

She chooses to have 1 gel and 5 jelly babies every 20 minutes which will give her an hourly total of 50g of carbohydrates.

In terms of hydration she will aim for 500ml of water containing an electrolyte effervescent every hour. Race day conditions will be mild and she is not a very salty sweater.

___

In summary, there are so many ways a race day nutrition strategy can look. The most important thing is that it works for you. Try to tick the above boxes and you will be on a great track to finding your perfect strategy!

There is so much information out there when it comes to nutrition. From the latest fad diet, to the newest trending supplement on the market. But what are some things that your dietitian wants you to know?

Here it goes:

What you do consistently brings about the biggest changes.

Extremes do not work and we need to remember that small,sustainable changes are key when it comes to trying to make long lasting changes for our health.

Sleep is important.

Did you know that if we don’t get adequate sleep, it doesn’t just affect our mood and feeling of restfulness, but our hormones are also affected. Specifically our hunger and satiety hormones. After a bad night’s rest, it has been found that hunger hormone levels increase and satiety hormones decrease. Ever feel like you are more snacky after broken sleep? This may be the reason why

Increasing your overall fiber intake might just be your missing puzzle piece.

Fiber plays a crucial role in overall gut and digestive health. Adding more fiber to your diet will also help you stay fuller for longer because it balances the blood sugar response we get from a meal. We want to aim for about 25-30g of fiber per day. While foods such as fruit, vegetables and legumes contain fiber, wholegrains give us the best bang for buck. For example half a cup of oats contains about 5g of fiber. Try to include whole grain carbohydrates that contain more than 6g of fiber per 100g in your daily diet.

Don’t forget about movement.
Movement is not only for burning calories. It is so much more than that. From improving mental health to improving digestion. Movement is something we should do at least 3-5 days a week for optimal health.

Get to know the 80/20 guideline.

80% of the time, learn to make choices that honour your health, and the other 20% you can choose foods purely based on taste. There is space for all foods in our diet and we don’t have to restrict any foods permanently. At the end it comes down to moderation and being mindful around the foods we eat as opposed to labelling some foods as ‘bad’ and ‘good’.

By Mariella Sawyer,
Pro Triathlete & Registered Dietician

Knowing how to read food labels is something that we should all know how to do because it helps us make informed decisions about what we are buying, and ultimately consuming. In South Africa all food labels must comply with regulations to ensure we, as customers, are given clear information about the product at hand.

Here are a few helpful tips to help you make more informed choices when buying your food.

• A nutritional label usually contains the serving information at the very top, followed by overall calories, nutrient breakdown and finally the percent of recommended daily value of said nutrient. Noting the serving size on a nutritional label is key because what is listed as a serving size on the label, might not be what we interpret as a serving size ourselves.
• The ingredients list on the packaging is always listed in descending order by mass. In other words, the ingredient that is listed in the biggest amount, will be listed first and so on.
• “Best before” and “use by” don’t quite mean the same thing. “Best before” means that the product is still safe after the given date, but its quality is likely to be ‘best before’ that given date. “Use by” on the other hand is a date given, after which the product is no longer safe to consume.
• If a product is claiming specific benefits at the front of the packaging, it is mandatory to have a full nutritional information table on the packaging.
• Carbohydrates and added sugars. You might have noticed that food labels often list ‘carbohydrates’ and ‘added sugars’. The ‘carbohydrates’ are what is naturally present in the given food, where as the ‘added sugars’ are the sugars that are added to the product in the process of processing.

It is important to note that when it comes to labelling, there are regulations that protect us but clever marketing strategies are very common, which may affect our ability to make a non-bias decision.

Did you know that there are three different pathways through which our body uses energy during exercise? All dependant on the type of exercise? Which pathway is used mostly depends on the intensity and duration of the exercise ie a gentle walk vs an all out sprint. 

First off we have the so-called ATP-PC system. This is the energy system that is favoured during very short and high intensity bouts of exercise. Think of an all out effort of 10 seconds or less.This energy system doesn’t require any oxygen and it is depleted very quickly because it relies on bodily stored energy (ATP) and creatine phosphate in the muscles. 

Secondly we have the Glycolytic system. This is the energy system that gets activated for efforts that are a bit longer, ie 30 seconds to 2 minutes and it also doesn’t require any oxygen, just like the ATP-PC system. However, the glycolytic system uses glucose, which it gets from carbohydrates, to form energy (ATP). If you haven’t eaten any carbohydrates before your workout, your body will have lower than ideal stores of glycogen, meaning your performance will suffer because it will not have the fuel needed to perform. 

Thirdly, and finally, we have the oxidative system. This energy system is used during longer, low intensity forms of exercise. It uses oxygen to convert bodily stored carbohydrates, as well as fat into energy. This energy system helps us to go for long! 

It is important to note that our body never uses one system exclusively, but rather uses a combination of the above pathways. How much of each pathway is used, depends on the activity as a whole. For example if you are running a marathon, your body will primarily be generating energy through the oxidative system, but there will likely be times where you run a bit faster, and then the body will tap into the glycolytic system. 

Knowing how our bodies generate energy during exercise, can help us get to know our bodies better when it comes to performing, and fuel for the work required. 

When it comes to exercise, training and overall performance, we want to aim to get the most out of our bodies. This means fueling for the work, ie exercise, we are about to do. Regardless of whether your goals are performance or maybe weight loss related. 

At the end of the day, if we give our bodies the fuel they need to perform, we will feel stronger during exercise and also feel better after, because our recovery is improved. We will also not feel like we want to eat everything and anything in sight for the remainder of the day- a common challenge in those who skip that pre-exercise snack or meal. Ultimately, this will lead to us being happier, stronger and faster- if that is what you want 😉 

So what exactly should we aim to eat before our exercise sessions? 

Our body’s primary source of fuel during exercise are carbohydrates. This means that we want to aim to eat easily digestible and low fiber carbohydrates before our exercise session. The options are endless but here are some examples 

– Toast with peanut butter 

– Banana 

– Granola or oat bar 

– Oats with banana 

– Hot cross bun 

– Rusk 

And if you are someone that really struggles when it comes to fueling before workouts, especially early in the morning, then something like some jelly sweets can also do the trick! Easily digestible carbohydrates, that you can get down are the most important thing! 

It is important to note that the quantity of your pre-session fuel does depend on what you are about to do. For example if you are about to go out and run easy for 20 minutes, you will not need to eat as much as someone who is about to go out and run a marathon. 

In summary, make sure that you always fuel before your sessions because it will help you get the most out of your training and you will also feel a lot better for it! 

Our body’s primary source of fuel during exercise are carbohydrates. Our body does have some storage of carbohydrates in our liver and muscles, but these stores are limited, which means, if we are out for longer periods of time, we want to make sure to fuel the exercise we are doing. This means eating carbohydrates. 

Generally it is recommended to start fueling workouts if they are longer than about 1 hour 15 minutes. 

Remember to always eat something before exercising as well! 

So, what should we eat and how much should we eat to ensure that those energy levels stay topped up? 

1. Timing 

You want to try to aim for small, frequent feeds to make your life easier. Aim to have something small to eat every 20-30 minutes. This will make it easier for you to get in what you need. 

2. Quantity 

The quantity of carbohydrates varies from person to person because we all have different tolerances and it is also dependent on body weight. A good guide to follow is aiming to take in 0.8-1g of carbohydrates per kg of body weight per hour of exercise. 

For reference: 

• 1 medium banana contains about 15g of carbohydrates 
• 1 standard oat bar contains about 15-20g of carbohydrates 
• Most gels contain about 20g of carbohydrates 
• 1 medjool date contains about 5g of carbohydrates 
• 1 slice of bread contains about 15g of carbohydrates 

An example: 

Karla weighs 60kg so she should aim for about 48g-60g of carbohydrates per hour, split up. 

She chooses to fuel with bananas and gels. A medium banana contains about 15g of carbohydrates and her gel contains 25g. So she will have one or the other every 20min, which will give her an hourly carbohydrate intake of 55g of carbohydrates. 

P.S. Remember to stay hydrated! see our next post! 

When it comes to fuelling for performance, one thing that many tend to forget about is hydration! 

Adequate hydration is crucial to optimise performance. 

When we speak of hydration we need to look at both overall fluid intake, as well as electrolyte replenishment because when we sweat we don’t just lose liquids, we also sweat out electrolytes such as sodium/potassium/calcium. 

Electrolytes have a variety of functions. They play a role in muscle contractions, carbohydrate absorption, maintaining overall homeostasis (balance) in the body and they also play a role in nerve signalling! 

So where does one start? 

1. Ensure adequate overall fluid intake 

A very general rule of thumb is to try and aim for about 500ml of liquids per hour. However this is very dependent on individual sweat rate and also the conditions in which one is exercising. If it is hot and humid, overall fluid requirements will be a lot higher than in cooler conditions. Tip: sip on your liquids versus drinking large quantities at once. 

2. Look at adding sodium/electrolytes to optimize your hydration strategy. 

The composition of our sweat varies from person to person and the only way to really know how much sodium one loses per liter of sweat, is to do a sweat composition test. Some lose around 500 mg of sodium per liter of sweat and some lose as much as 2000 mg per liter. 

Some signs of being a more ‘salty’ sweater are: cramping when it is hot or salt residue marks on clothing or skin after exercise. 

If this is you, then you are likely to benefit from including more electrolytes into your hydration strategy. 

In summary, to get the most out of your fuelling strategy, you want to make sure that you are getting in enough carbohydrates per hour, while also meeting hydration requirements in terms of overall fluid intake as well as electrolyte intake. 

A good night’s sleep is essential for overall well-being. Yet, many couples find themselves struggling with disrupted rest due to snoring, tossing and turning, or differing sleep schedules. Enter the ‘sleep divorce’, a growing trend where partners choose to sleep in separate beds or even separate rooms to prioritise quality rest. But does sleeping apart strengthen or weaken a relationship?

Why More Couples Are Choosing a ‘Sleep Divorce’

While the term may sound dramatic, sleep divorce doesn’t mean the end of intimacy. It simply acknowledges that different sleep needs can impact health and happiness. Studies show poor sleep is linked to increased stress, irritability, and relationship tension. Sleeping separately can help couples wake up refreshed. Better rest means a better mood, more patience, and greater relationship satisfaction.

Common reasons couples opt for a sleep divorce include:

• Snoring or sleep apnea – One partner’s loud snoring can make restful sleep impossible for the other.
• Different sleep schedules – Shift work, late-night habits, or early morning routines can cause disruptions.
• Restlessness – Tossing, turning, or frequent trips to the bathroom may wake the other partner.
• Temperature preferences – Some prefer a warm, cosy bed, while others need a cooler sleeping environment.

The Benefits of Sleeping Separately

For many couples, separate sleeping arrangements bring noticeable benefits, such as:

Better Sleep Quality: Without constant disturbances, both partners can experience deeper, uninterrupted sleep, leading to improved mental and physical health.

Reduced Conflict: Poor sleep can lead to irritability and tension. Well-rested partners may find they communicate more effectively and handle disagreements with greater patience.

Increased Intimacy: When both partners feel rested, they may have more energy and emotional bandwidth to invest in their relationship, making time together more meaningful.

Personal Space: Separate sleeping arrangements allow each person to create a sleep environment that suits their needs, from preferred bedding to room temperature.

Will Sleeping Apart Hurt Your Relationship?

For some, the idea of sleeping separately feels like an emotional disconnect. However, experts suggest that the key to maintaining intimacy lies in communication and intention.

If couples agree that separate sleeping arrangements are about better sleep, not emotional distance, they can still prioritise physical closeness in other ways, such as cuddling before bed, spending quality time together, or maintaining a strong emotional connection during waking hours.

Finding the Right Sleep Solution for Your Relationship

A sleep divorce isn’t for everyone. Some couples prefer to find alternative solutions, such as using white noise machines, separate blankets, or trying sleep aids for snoring. But if separate beds or rooms work best, it’s important to frame the change as a decision that benefits both partners rather than a sign of trouble in the relationship.

Ultimately, every relationship is unique, and sleep should be a source of restoration, not resentment. If sleeping apart leads to better health, mood, and relationship satisfaction, then a sleep divorce may be just what you and your partner need for a happier, healthier life together.

If you often feel like you’re bottling up your emotions and struggle to get your feelings onto paper, you’re not alone. Expressing emotions can feel challenging, especially when they’ve been building up for a while. Journaling is a great way to release pent-up feelings, process your thoughts, and create space for healing. But where do you begin? To help you get started, here are 10 journal prompts designed to guide you through the process and help you tap into your emotions, one step at a time.

1. How Are You Feeling Right Now?

Before diving into any deep reflections, take a moment to simply check in with yourself. How are you truly feeling at this moment? Write down any emotions that come to mind, no matter how big or small. Getting everything out on paper is the first step toward understanding your inner world.

2. What Have You Been Avoiding?

Sometimes, the emotions we bottle up are the ones we avoid facing. Is there something you’ve been pushing aside? Whether it’s a conversation you don’t want to have or an unresolved issue, writing about what you’ve been avoiding can help you gain clarity and take the first step toward addressing it.

3. What Does Your Inner Critic Say?

We all have that inner voice that can be harsh or self-critical. What have you been over critiquing yourself about lately? Is it feeding you doubts or insecurities? Write down the negative things you’ve heard from your inner critic and challenge them. Are these thoughts helpful or true? Let your journal be a space to silence that voice and replace it with more compassionate self-talk.

4. When Was the Last Time You Felt at Peace?

Think back to a time when you felt completely at ease whether it was during a quiet afternoon, a vacation, or simply when you were in the company of loved ones. What were you doing, and how did it feel? Writing about moments of peace can help you reconnect with the calm within and remind you that it’s possible to find balance again.

5. What’s Weighing on Your Heart Right Now?

If you’re feeling heavy or burdened, it’s time to release that emotional weight. Take a moment to identify what’s weighing on your heart whether it’s a relationship, a personal struggle, or something else. Writing about it can help you understand why it’s affecting you so deeply and how you might begin to let it go.

6. How Do You Deal with Stress?

Everyone copes with stress differently, but how do you cope? Do you bottle it up until it’s overwhelming, or do you have healthy outlets? Reflecting on your current coping mechanisms can help you assess whether they’re helping or hurting your emotional well-being. Use your journal to explore alternative ways to manage stress, like deep breathing or talking to a friend.

7. What Would You Tell Your Younger Self?

Reflecting on your past can be an emotional yet insightful exercise. If you could go back in time and give advice to your younger self, what would you say? This prompt can bring up feelings of nostalgia, regret, or pride, and writing it down can help you gain perspective on your growth and resilience.

8. What Would You Do If You Weren’t Afraid?

Fear is one of the biggest things that keeps us from being true to ourselves. Write about what you would do if fear didn’t hold you back from pursuing a dream, setting a boundary, or speaking your truth. Imagining life without fear can give you the courage to take small steps toward letting go of what’s holding you back.

9. What Does Self-Love Look Like to You?

Self-love is essential for emotional well-being, but what does it look like in your life? Is it taking time for self-care, speaking kindly to yourself, or setting healthy boundaries? Journaling about what self-love means to you can help you develop a deeper understanding of how you nurture yourself and where you might need to improve your self-image.

10. What Are You Grateful For Right Now?

Even when emotions feel overwhelming, there are always things to be grateful for. Take a moment to focus on the positive aspects of your life. Write about the people, experiences, or little moments that bring you joy. Gratitude can shift your perspective and help create emotional balance, even in challenging times.

Journaling can be a powerful tool for processing emotions and fostering self-reflection. While it may feel difficult at first, using these prompts regularly can help you unlock your emotions and create a deeper connection with yourself. With each word, you may find that your bottled-up feelings begin to flow freely, allowing you to release them and move forward with more clarity and peace. So grab your journal, let your emotions out, and start your journey toward emotional freedom today.