It’s so hard these days to find sensible evidence-based advice on how best to control your weight! The internet and social media are filled with articles on the next best celeb diet from the Ketogenic diet to the metabolic diet, the low carb diet, macrobiotic diet, liquid only diet and everything in between!

So, what is the key to successfully managing your weight when your training? Read on for some evidence-based Sports Dietitian Tips for long-term sustainable weight loss.

1.Fight the Fads

The first step to successful weight loss is to avoid faddy diets and restrictive eating. It’s true these diets will result in weight loss, but these effects can be short-lived. These diets also often eliminate whole foods groups which can result in nutritional deficiencies, affect your energy levels, increase the risk of injury and affect your health and immunity.

2. Be Sensible

The key is if we are sensible we can improve our body composition reduce body fat and manage our weight providing we get one principle right! To alter our body weight and body fat, we have to think about Energy Balance!

What’s this? In summary – if the amount of Energy or Calories you consume exceeds or is greater than the amount of energy you expend or burn on a daily basis, you are likely to gain weight. If the amount of energy you expend is greater than the amount of energy you consume you will lose body fat and body weight. If you consume roughly as much energy as you expend on a day-to-day basis, your weight is likely to remain stable

3. Introduce a sensible Calorie deficit

If you are trying to lose weight you need to be in Negative energy balance. Reduce your Total energy or calorie intake per day by 200-500kcal and no more than this. This should achieve a slow healthy and gradual weight loss of 1-2lb/ week. To do this you need to determine how much energy you are consuming on average from food and fluids on a daily basis.  Apps like My Fitness Pal are useful ways of tracking your intake or consult with a Registered Sports Dietitian who can analyse your dietary intake for you.

4.Maintain a Good Quality protein Intake.

If you are attempting to loose weight you need to preserve your lean muscle mass otherwise your body will use this as an energy source.  This is not the key to long-term weight loss or performance. To prevent this aim to include good sources of protein (e.g. fish, meat, eggs, yoghurt, milk, cheese, lentils or beans) at each meal. Recommended Protein guidelines for weight loss for the athlete population to preserve lean muscle mass are between 1.6-2.6g/kg per day.

5.Think Quality

It’s Important to consider the quality of the food you are eating if you are attempting to loose weight. Choose fibre rich or whole grain carbohydrates e.g. wholegrain bread, brown rice and pasta instead of refined carbohydrates e.g white bread, pasta and rice and  choose high quality protein e.g. white fish, lean meat, yoghurt, eggs and cheese and choose healthy fats e.g. monounsaturated fats such as rapeseed oil or olive oil instead of saturated or unsaturated fats.

6.Periodise your Intake

The key to successful weight loss for recreational up to elite level athletes is to recognise that energy intake needs to be balanced against training. There is no one size fits all approach, every sport is different, every athlete is different, and an individualised approach is important. Athletes need to recognise that on some training days where the intensity and volume of training is greater the need for energy and particularly carbohydrate will be higher whereas on low volume training days or rest days requirements will be lower. Periodising energy intake against training enables an athlete to manage their weight successfully.

For help and Support, Dietary analysis, individualised and tailored recommendations to support health, well-being and weight loss please get in touch.

For a Sprint, Standard Distance or Olympic distance Triathlon the key is not to leave your nutritional planning to the last minute, Preparation is key!

Read on for some Sport Dietitian tips on how to get your Nutrition and hydration plan spot on in preparation for Race day.

1. Fuel up Your Tank!
   Your Body will use a combination of carbohydrate (CHO) and Fat as fuel on race day. It’s essential that you prepare you fuel tank in advance of race day. This means tapering and starting to top up your CHO stores 48hrs before race day. Do this by consuming regular meals and snacks containing good quality CHO. Opt for easily digestible meals and snacks and steer clear of fatty foods. Remember to stay well hydrated.
2. Race Morning
   The morning of your race should be a CHO top up if you’ve fuelled well the 48hrs beforehand. Aim to have a good breakfast at least 2-3hrs before the start of your race. Slow-burning CHO foods are best e.g porridge and banana with honey or a bagel with peanut butter and Jam. Some athletes are able to tolerate some protein e.g Baked Beans on Toast. What you choose is a matter of personal preference however avoid trying any new foods on race day and go with what you know works well for you and what you can tolerate and digest easily.
3. Sprint Distance
   For a sprint triathlon It is advisable to have a carbohydrate ‘top up’ 30mins prior to the race start – this can be in the form of a CHO gel or isotonic sports drink. Providing you have Fuelled well before the race, carbohydrate is not essential during the race however fluid is key with the bike offering the best opportunity to drink although this can also be quite a challenge! Some athletes find aero bottles useful as they allow them to maintain their aerodynamic position while maintaining their hydration. If you are likely to be competing in warm weather adding electrolytes to your fluid can help to replace losses. If you are likely to be cycling for > 60mins you may need to consider taking on board some fuel to see you through to the run either in the form of a CHO gel, CHO blocks or isotonic sports drink. Aim for at least 30g CHO.
4. Olympic Or Standard Distance Triathlon
   For an olympic or standard distance triathlon the same applies with race day preparation. Quick re- cap – Remember to to top up CHO 48 hrs pre race and stay hydrated, consume a good breakfast 2-3hrs before the start of the race and have a CHO top up 30mins pre race. Fuel is essential  during this race as the length of time racing is longer and hydration is also important. As a rule aim to consume 30-60g/hr CHO and 400-800ml fluid /hr. E.g if you were aiming to complete an  Olympic Distance Triathlon in 3 hrs you would need approx 90g CHO and 1200mls fluid. A nutritional Plan might be x 2 500ml CHO + electrolyte drinks on the bike (Total 60g CHO) then a CHO gel in the last mins before T2 prior to the run (30g) CHO + water at each aid station during the run. During an Olympic Distance triathlon your opportunity to fuel and hydrate is on the bike. The bike offers the ideal position to absorb and digest CHO. Taking a gel in the last 10-15 mins on the bike aids  digestion and allows it to work in preparation for your run. If your run is likely to be over 1hr you may want to take additional CHO with you while running n the form of an isotonic sports drink which will meet your hydration needs, replace electrolytes and provide additional CHO.
5. To perform at your best on race day practice your nutrition strategy on a few training sessions beforehand to see what works best for you. When it comes to race day even mastering the art of hydrating effectively on the bike or adapting your bike to enable you to maintain your hydration effectively can make the difference between a good performance and beating your PB so don’t leave your nutrition and hydration until the last minute, give it due attention and you will reap the rewards!
6. Don’t neglect your Recovery! After completing your race make sure you recover well  – Rehydrate, aim to consume at least 1g/kg CHO and 20-25g protein. Recovering well makes sure you replenish you glycogen (CHO stores) and helps to repair your muscles.

Ydych chi’n ei chael hi’n anodd bod yn driathletwr benywaidd? Mae cydbwyso gwaith, bywyd teuluol a hyfforddiant yn gallu bod yn ddigon heriol, ond mae’n rhaid i ni fenywod gydbwyso effeithiau ein hormonau hefyd, sy’n gallu bod yn anodd a dweud y lleiaf! Ochr yn ochr â hyn, mae’n anodd bod yn fenyw sy’n ymwneud â chwaraeon ar unrhyw lefel y dyddiau hyn oherwydd yr awydd i gael corff o siâp penodol neu gorffoledd penodol, ynghyd â’r lliaws o ddeietau mympwyol ar gyfryngau cymdeithasol. Gall hyn roi menywod dan bwysau rhyfeddol i golli pwysau, sy’n gallu arwain at fwyta anhrefnus ac effeithiau iechyd tymor hir i rai. 

Mae maeth da yn allweddol i sicrhau ein bod yn gofalu am ein cyrff o’r tu mewn allan, gan reoleiddio ein hormonau, iechyd ein hesgyrn a’n ffrwythlondeb a rhoi’r egni i ni ateb gofynion chwaraeon, gwaith a bywyd. Gall y penderfyniadau iawn o ran maeth wella eich perfformiad, ond gall y rhai anghywir wneud i chi deimlo’n flinedig, yn oriog ac yn gysglyd, ac fe allech fod mewn perygl o ddatblygu afiechydon ac anafiadau – does neb eisiau hynny!

Rydw i yma i ddweud wrthych y gallwch hyfforddi, gofalu amdanoch eich hun, perfformio hyd eithaf eich gallu a chael amser ar gyfer y pethau sy’n bwysig yn eich bywyd; ond weithiau mae angen ychydig o gymorth a chyngor cadarn wedi’i seilio ar dystiolaeth i’ch helpu i gyrraedd y nod! Darllenwch ymlaen i gael rhai Awgrymiadau Da ar Faeth gan Ddeietegydd Chwaraeon arbenigol ar sut i ofalu amdanoch eich hun fel Triathletwr Gwydnwch Benywaidd.

• 1. Peidiwch â chyfyngu gormod ar eich cymeriant egni. Yn fy ngwaith fel Deietegydd Chwaraeon, rwy’n gweld llawer o athletwyr benywaidd nad ydynt yn bwyta digon ac sy’n cyfyngu gormod ar eu cymeriant egni. Maen nhw i gyd yn dweud yr un peth, ‘Dwi’n bwyta bron dim, ac yn hyfforddi, ond dydw i ddim yn colli pwysau. Dwi’n methu deall y peth.’ Gall cyfyngu gormod ar eich cymeriant egni achosi i’ch cyfradd fetabolaidd (pa mor gyflym y mae’ch corff yn llosgi egni) ostwng, sy’n gallu ei gwneud yn fwy anodd i chi golli pwysau. Fe all cyfyngu ar egni beryglu eich iechyd, eich perfformiad a’ch imiwnedd hefyd. Os ydych chi’n ceisio colli pwysau, mae’n bwysig cyflwyno diffyg calorïau synhwyrol i golli pwysau’n araf ac yn raddol (1-2lb yr wythnos). Os oes arnoch angen arweiniad, siaradwch â Deietegydd Chwaraeon neu Faethegydd Perfformiad a fydd yn gallu dadansoddi’ch cymeriant a rhoi arweiniad a chynllun synhwyrol i chi.
• 2. Dylech fwyta deiet iach a chytbwys. Pan fyddwch yn hyfforddi’n rheolaidd, mae’n bwysig peidio â hepgor prydau bwyd. Mae prydau rheolaidd yn cadw lefelau glwcos eich gwaed yn sefydlog drwy gydol y dydd a’ch lefelau egni’n gyson. Dylai eich prydau gynnwys cydbwysedd o garbohydradau (ar gyfer egni), protein (ar gyfer adfer) a ffrwythau a llysiau (ar gyfer fitaminau a mwynau). Mae plât yr athletwr yn ddefnyddiol wrth ddangos sut i gydbwyso’ch prydau yn dibynnu ar ddwysedd eich hyfforddiant. Mae’n bwysig cydbwyso’ch prydau â’ch hyfforddiant – bydd arnoch angen mwy o garbohydradau (neu egni) ar rai diwrnodau nag eraill ac mae’n bwysig cyfateb eich cymeriant i’ch hyfforddiant – mae hyn hefyd yn cael ei alw’n ‘Rhoi tanwydd ar gyfer y gwaith sy’n ofynnol’.

• 3. Dewiswch ffynonellau bwyd o ansawdd da. Pan fyddwch yn dewis carbohydradau, dewiswch rai grawn cyflawn e.e. bara, pasta a reis grawn cyflawn. Dewiswch ffynonellau protein o ansawdd da e.e. pysgod gwyn, cig heb lawer o fraster, caws, iogwrt, caws colfran, corbys a chodlysiau. Dewiswch frasterau iach e.e. olew olewydd ac olew had rêp yn lle brasterau dirlawn. 

• Peidiwch ag esgeuluso tanwydd ac adfer. Rwy’n gweld llawer o athletwyr benywaidd yn esgeuluso’r meysydd allweddol hyn. Mae rhoi tanwydd i’ch corff yn ystod hyfforddiant yn sicrhau eich bod yn perfformio’n dda ac mae’n bwysig ar gyfer imiwnedd ac adfer ar ôl hyfforddiant. Os byddwch yn hyfforddi am >60-90 munud, mae’n bwysig rhoi tanwydd i’ch corff ar ffurf carbohydradau, a bydd y gofynion am garbohydradau’n dibynnu ar hyd a dwysedd yr hyfforddiant sy’n cael ei wneud, gan amrywio o rhwng 30g yr awr hyd at 90g yr awr ar gyfer rhai digwyddiadau gwydnwch. Dylai adfer ar ôl sesiynau hyfforddi sy’n para >60-90 munud ganolbwyntio ar 3 maes allweddol – Ailhydradu, Ailgyflenwi storfeydd glycogen neu garbohydradau a Hybu synthesis protein cyhyrau. Peidiwch ag esgeuluso’r cyfnod adfer – manteisiwch arno! 

• Gwnewch yn siŵr eich bod yn cael digon o haearn! Mae diffyg haearn yn gyffredin mewn hyd at 30% o athletwyr benywaidd. Er nad ydynt yn ‘anemig’, mae gan lawer o athletwyr benywaidd ‘ddiffyg haearn ananemig’. Gall hyn leihau faint o ocsigen sy’n cael ei gludo i’r cyhyrau yn ystod ymarfer corff, gan leihau cymeriant ocsigen mwyaf (VO2 mwyaf) eich capasiti gwydnwch a’ch perfformiad. Gall hyn ddigwydd o ganlyniad i fwy o golledion yn y gwaed yn ystod hyfforddi neu gymeriant deietegol diffygiol. Mae symptomau diffyg haearn yn cynnwys blinder, lludded cronig, pen tost/cur pen, diffyg anadl yn ystod ymarfer corff, anafiadau a diffyg gwydnwch yn ystod ymarfer corff. Y cymeriant haearn a argymhellir yn y Deyrnas Unedig ar gyfer athletwyr benywaidd 19-50 oed yw 14.8 mg ac 8.7 mg ar gyfer menywod >50 oed. Mae’n bwysig bod athletwyr benywaidd yn cynnwys bwydydd â llawer o haearn yn eu deietau bob dydd ac yn ymgynghori â’u meddyg teulu, Deietegydd Chwaraeon neu Faethegydd Perfformiad os amheuir diffyg haearn. 

• Ceisiwch osgoi deietau mympwyol – Os ydych yn pryderu am gyfansoddiad eich corff ac eisiau gwella eich iechyd, eich lles neu eich pwysau, gofynnwch am gyngor arbenigol a cheisiwch osgoi deietau mympwyol a chyfyngol sy’n gallu peryglu’ch iechyd a’ch lles. Gall Deietegydd Chwaraeon achrededig weithio gyda chi i roi tanwydd ar gyfer eich perfformiad, gwneud yr addasiadau gorau i hyfforddiant, gwella eich iechyd a’ch lles a chyflawni’r cyfansoddiad corff sy’n iawn i chi ar yr un pryd â chaniatáu i chi fwynhau amrywiaeth o fwydydd!

Yn olaf, byddwch yn garedig i chi’ch hun ac yn hyderus ynoch chi’ch hun oherwydd RYDYCH CHI’N RHYFEDDOL! VP X