We are in pursuit of our ultimate potential. With smart training, and the perfect mix of nutrients delivered at the right time, we can unleash our innate and boundless athletic capacity. Let's interview Ms.Kate Bevila about her nutrition plan to help her get best performance.
PLAN TYPE - Training
What do you eat during your morning workout?
Generally my first workout of the day is a swim, so I will eat breakfast before the session then have a bottle of Hydration Drink Mix at the end of the pool to sip while training.
When
Before the session with time to digest.
Why
I want to be fueled up before my workout as it’s hard to fuel while swimming and then stay hydrated during the workout.
What do you eat for breakfast or morning snack?
Eggs on toast or cereal with yogurt or a couple of pieces of toast or bagel with peanut butter and jam are my usual breakfast options.
When
I will have my first breakfast before my morning workout then come home and have a second breakfast.
Why
Taste definitely plays a part for the foods I select, as well as levels of carbohydrates and proteins. In particular, when it comes to running, there are certain foods I can’t eat before that session based on how they make me feel. These just work for me.
What do you eat during your mid-day workout?
This workout is normally the longest of the day for me. I will have a couple bottles of Hydration Drink Mix – 1 per bottle of water, 2 or 3 Energy Gels and a couple of Energy Stroopwafels all available to keep me going during my ride.
When
I have normally had my second breakfast just before starting this session, so I wait about an hour before starting my nutrition routine on the bike. Once I begin that routine I will eat something every 30 – 45mins and drink every 10mins.
Why
I know the GU Gels and Stroopwafels give me exactly what I need to aid my performance and keep me going. Plus there are so many great flavor options to keep things interesting, so I always bring a mix.
What do you typically eat for lunch?
For lunch, I will typically have an egg or chicken and salad sandwich. It will include tomato, avocado, cheese and lettuce.
When
I will usually have this after my mid-day session. This can range anywhere in time from 1:30 – 3pm depending how long the session is.
Why
I like the taste, this also allows me to get some healthy salad into my day. Protein from the egg or chicken and carbohydrates from the bread. Good fats from the avocado.
What do you eat for an afternoon snack?
A banana with peanut butter is always an easy option or a Stroopwafel. If I am really hungry and have another long session, then I will mix up a smoothie with a banana, milk, yogurt, a scoop of Recovery Drink Mix and peanut butter.
When
This will be just before starting my last session of the day. If I don’t have a 3rd session, then I generally won’t have an afternoon snack but an early dinner instead.
Why
All of these snacks taste great and contain carbs, protein and healthy fats to help me get the most out of my next training session.
What do you eat during your mid-day workout?
Depends on the length of this work out. Usually I have just had lunch prior to it but will have a couple of Energy Gels with me or Energy Stroopwafels in case I need them. I will also always have a bottle or two of Hydration Drink Mix with me.
When
If the session is longer than an hour, I will start my normal nutrition routine after 60min and eat every 30 – 45min
Why
Easy to digest, have all the ingredients I need for my training session.
What do you typically eat for dinner or evening snack?
Dinner is usually some form of protein (chicken, steak, salmon) with a carbohydrate (couscous, sweet potato, rice) and vegetable or salad. Most nights this will also be accompanied with a glass of red wine!
When
I like to eat early so I am not going to bed on a full stomach — around 6 – 6:30pm.
Why
Every aspect of this meal helps me recover from the day’s training and prepare me for the next day! The red wine helps me relax, sleep and celebrate what I was able to achieve in that day! Plus it all tastes great!
PLAN TYPE - Competing
What do you eat the night before a race?
My Pre Race meal the majority of the time is pesto pasta, with chicken, mushrooms, some bread on the side. If there is room maybe some ice cream!
When
I like to eat early before a race, 5 – 5.30pm. This gives my food plenty of time to digest and I don’t go to bed feeling full.
Why
This meal is part of my carbo loading plan before a race. It has the nutrients I need to stock up my glycogen stores before the race and tastes great!
What do you eat the morning before a race?
The same as most other mornings – 2 pieces of toast or a bagel with Strawberry jam and a banana with Peanut butter. I have a bottle of water and a bottle of Hydration Drink Mix that I sip leading up until race start to keep me hydrated.
When
2 – 3 hours before race start.
Why
For me this meal is easily digestible. It is hard to eat pre-race with all the nervous energy. It tops off my carbohydrate stores and I feel ready to race!
What do you eat in the final hours before you start?
I have a bottle of water and a bottle of Hydration Drink Mix with me up until race start. Then an Energy Gel just before I start racing.
When
I sip on fluids from breakfast to race start. The Energy Gel I have 10-15 minutes before the start.
Why
Keep me hydrated and top off my carbohydrate stores, so I am at peak energy when the race starts.
What do you eat during competition?
So in total for an Ironman I would need 1 Energy Gel before the start, 10 Energy Gels on the bike, plus a couple of Stroopwafels. Then 6-7 Gels for the run. I mix up the flavors to avoid flavor fatigue. I also go through 4-5 bottles of Hydration Drink Mix and water on the bike. Then on the run I grab a drink at every aid station plus coke! During an Ironman event, about 100km into the bike, I sometimes have a chocolate bar, for something different plus the additional calories. As a little trick I can either carry the Energy Gels all separately in a Bento Box on my bike, or I found I can put 3/4 of one of the 15 serving Energy Gels into a water bottle, mix it with water and I have 10 gels ready to drink in one bottle. I can sip on that throughout the ride and know I am getting all the calories in I need.
When
On the bike I eat every 30-45 minutes and drink every 10 minutes. On the run I continue to have a an Energy Gel every 30 minutes and drink at every aid station, which is normally about a mile to 2km apart.
Why
I use these foods because I know how they affect and benefit my performance. I get the calories and electrolytes I need without upsetting my stomach. I have been using them for years and years so I have refined my nutrition plan and can trust it.
What do you eat right after a race?
Usually I don’t feel like eating as soon as I have finished a race, but I know how important that window is for recovery. I will drink water and always have a Recovery Drink Mix available.
When
As soon as I can.
Why
To promote hydration and recovery as soon as I have finished. Recovery Drink Mix has everything I need and my stomach is able to handle it after a race. I don’t feel like solid foods immediately following a race so the Recovery Drink is perfect.
What do you eat the rest of the day after a competition?
What ever I am craving!!! I still need to think about recovery but usually will treat myself with a burger and french fries. I drink plenty of water and will have another Recovery Drink Mix before going to bed.
When
A few hours later I generally start to feel better and can start to eat solid foods.
Why
For post competition, I have my Recovery Drink Mix because I know the benefits it has on helping me bounce back, and get back into training sooner so I can focus on the next event. But I also like to treat myself, celebrate what I have achieved and that is where the burger and fries come in….for the taste and the indulgence.
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