This tutorial explains more about the secrets of correct nutrition for triathlon training.
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We go to stage four. So let's refresh our memories again. Stage one is before exercise. Stage two is during exercise. Stage three is the first 30 minutes post-exercise. Stage four is the period of time that takes you up to as long as the race or workout lasted. So if you did a two hour workout and you have done 30 minutes in stage three, you have now got an-hour-and-a-half in stage four. Everybody okay with that, you with me?. So this is stage four. What we are looking for now is we want to continue to get carbohydrate in. Now, in stage three, you probably didn't have much of an appetite. This was a hard workout or a long workout, you just don't feel like coming in and having a meal. That's why we made this blender drink, in liquid form, you can get your carbohydrate and all the nutrients you are trying to get in, and that would be okay, you will be able to handle that. You could not sit down to a meal, ten minutes after you come off the bike, five hour rides, you are not racing down to a meal right then. But as you move through the day, in this next period of time, this next block of time, as long as the workout was, we can now start thinking about having a meal, and we can look at the meal in terms of -- we could look at it in terms of a Glycemic Index, but quiet honestly, this is starting to move into the past, this is starting to become an old term that really isn't quite as effective anymore as it used to be, because we now have something new called Glycemic Load. Let me explain Glycemic Load to you. This came out in 1999 out of Harvard. Researchers were scratching their head saying, gosh, watermelon is high Glycemic Index, 72. What that means is, if you eat a lot of watermelon -- the feeling was if you eat lot of high Glycemic Index foods, it puts you at risk to be obese. But somehow it doesn't sound logical to think eating a lot of watermelon is going to make you obese. So what's wrong with that, even if it's high Glycemic Index, what's wrong with this concept? So they begin to play with the concept of Glycemic Index and came up with this new concept called Glycemic Load. Now, you don't see it in the popular literature yet, because that's what it always is, when things are new, the scientist deal with it for several years before it begins to trickle out into the rest of the world, and people find out about it. Glycemic Load is Glycemic Index multiplied by the amount of carbohydrate in a food per 100 gram serving. So if we look now at watermelon, you have a Glycemic Index of 72, but there is very little carbohydrate in 100 grams of watermelon, its mostly water. So when you multiply that out, you get a Glycemic Load of 4, very low, very low. Look at the highest one up here, potato, naked potato means just a plain baked potato, 26 Glycemic load, that's very high. Watermelon, 4, strawberry, 1. This will give you an idea here again of a range, this number now becomes more important to us than this number over here. The Glycemic Index is not quite as important to us, we get to the situation, now we are talking about how much carbohydrate can we get in quickly, is what it's all about. So you don't want to use watermelon to recover. We would want to use things that are high on this scale. Potato would be great, in fact, as I will show in a little bit, potato goes beyond just having a high Glycemic Load, it has got some benefits to it also, which I will come back to. High Glycemic Load, 26, raisins, 25, sweet potatoes, 17, pineapple juice, 15, yam, 30, banana, 12, orange juice, 12, apple juice, 11, papaya, 10. As you start getting down these lower numbers they are going to be less valuable to us during the stage four recovery. Probably one of the best things you could do would be to have potato during this period of time. Throw some raisins on. Potato would be a really good food to have at this time to recover, its like the perfect recovery food. So if you can figure out ways to work potato into your recovery meal, in t