The ITU World Triathlon is rolling into Leeds. Find out how to keep up your stamina for the action by snacking well.
Running, cycling and swimming – a triathlon is nothing if not demanding.
And with 3000 competitors hitting Leeds for the spectacular ITU World Triathlon, just watching them is likely to need a degree of staying power.
Of course, for those elite athletes taking part – including local heroes and double Olympic medallists Alistair and Jonny Brownlee – preparation involves hundreds of hours of training, determination and the right nutrition.
Whether you’re tackling your own personal challenge, focussing on a triathlon, or just gearing up to watch a summer of sport, get your snacks sorted and you’ll be powering ahead of the pack.
Here’s how to snack like a champion and enjoy a taste of success that’ll keep you going – whatever you’re up to.
Nuts are nature’s original superfoods, stuffed with valuable vitamins, minerals and essential fats – plus protein, which helps repair tissue and builds muscles.
Run from the salted varieties and instead indulge in a handful of Brazil nuts, rich in the antioxidant selenium which studies have found may be beneficial for the prevention of cancer. Almonds are particularly high in protein, while pecans have more than 19 vitamins and minerals.
It’s all Greek…
Greek yogurt is packed with protein, probiotics and calcium – a six ounce serving will deliver between 15 and 20 grams of protein compared to around nine in typical yogurt. Give it an extra boost by spooning over some honey and topping with walnuts – rich in omega 3 fats and antioxidants. For a powerful protein punch, add to your favourite whey protein.
Snack on the go
It can be tricky finding a fast snack that doesn’t shatter all your good health intentions. Look for an option that’s low in fat and low in calories but packed with flavour so you’re not left feeling unsatisfied.
Yorkshire-made Mug Shots – instant pasta, rice and noodle pots that take just minutes to make – have less than two per cent fat and have no artificial colours or preservatives.
Fish for compliments
Sushi is a great post-workout snack thanks to its combination of super-healthy salmon and carb-rich rice. The fish brings the protein and healthy omega 3 fats. Try to opt for varieties that make use of cucumber, asparagus and avocado – and watch out for the salt content.
Every athlete knows chicken is a protein powerhouse.
Get the most of it by packing strips of poached chicken into a crisp lettuce leaf smeared with some low fat mayonnaise or Dijon mustard for a kick.
Know your noodles
Noodles provide a perfect base for a myriad of flavours. Add chicken to pump up the protein or vegetables to help ensure you get your five a day. Short of time? Try Naked Noodles – under 310 calories a pot – or ilumi’s gluten free Sweet Chili Rice Noodle Pot, easy to make and just 259 calories.
Egg them on
Boiled eggs come in their own clever packaging, are a great source of protein and have lots of nutrients, including vitamins D and B12, choline and selenium. Tuck in!
The ITU World Triathlon series rolls into Leeds on June 9 and 10.
Look out for the chance to join the fun with Mug Shot during the event, be snapped posing as a triathlete or enter its competition with Heart for your chance to win a weekend break to Centre Parcs.