{"id":1887,"date":"2016-10-06T19:05:44","date_gmt":"2016-10-06T19:05:44","guid":{"rendered":"https:\/\/flexiseq.com\/?p=1887"},"modified":"2024-10-26T16:18:10","modified_gmt":"2024-10-26T16:18:10","slug":"dylan-kargers-nutrition-tips","status":"publish","type":"post","link":"https:\/\/flexiseq.com\/blogs\/healthy-eating\/dylan-kargers-nutrition-tips\/","title":{"rendered":"Dylan Karger’s Nutrition Tips"},"content":{"rendered":"\t\t
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Putting the right fuel in your body will help you to both keep active and maximise the benefits of doing so. As if being a personal trainer and competing in Ironman events wasn\u2019t enough Dylan is about to head back to university to study nutrition. Given the colossal distances he swims (2.4 miles), runs (26 miles) and cycles (112 miles), all one after the other, Dylan has some key tips for fuelling your body for life and exercise.<\/p>

Cut out the junk food<\/strong>\u00a0
It\u2019s not a diet, it\u2019s good eating habits you’re bringing to your diet in order to maximise what your body is capable of. What you put into your body directly impacts the energy levels you can get out of it.<\/p>

Eat real foods<\/strong>\u00a0
I\u2019ve never seen a pasta tree in my life, or a bread bush for that matter. If it\u2019s natural, eat it. Eggs, fish, milk, load yourself up with vegetables – as many as you can stuff on your plate. Be careful of starchier vegetables.<\/p>

Don\u2019t reward yourself<\/strong>\u00a0
People overestimate how many calories they burn when exercising. So they\u2019ll do a hard workout and then think \u2018I\u2019ll reward myself with a big meal\u2019. All the health benefits of the exercise are undermined, in some capacity, by over-eating. You fill those calories you\u2019ve just burned off. By the same standard don\u2019t be good all week to then let it go from Thursday to Monday morning. You undo all that good work by overeating and \u2018rewarding\u2019 yourself. If you keep things on track 80% of the time then you can indulge a little but it\u2019s all about getting into good habits.<\/p>

Hydration<\/strong>\u00a0
Forget fuelling yourself for exercise, people, in general, do not drink nearly enough water. It\u2019s so key to drink water. In doing so it continually flushes toxins out of your system.<\/p>

\"Dylan<\/p><\/div>

Avoid sugary sports drinks<\/strong>\u00a0
You don\u2019t need them. Anything below 90 minutes to two hours exercise doesn\u2019t need the fuel of these types of drinks. I see people doing a 45-minute weight session and they\u2019re swigging these sports drinks and it\u2019s not necessary. The sports drink industry is massive, with very good marketing but the efficacy of some of them is questionable at best. It\u2019s worrying when you see vending machines full of them at gyms.<\/p>

Be wary of fruit<\/strong>\u00a0
Yes, they are full of goodness. But everything in moderation. Fruit is essentially nature\u2019s candy. You\u2019re better off sticking to berries where possible.<\/p>

Go on how you feel \u00a0<\/strong>
The more you train and experiment with eating certain ways you get a feel for what you can do and what your body is capable of. You might be able to go three or four hours without eating but others will need a bit of fuel in there to keep them going.<\/p><\/div><\/div>

\"Dylan<\/p><\/div>

Make it yourself<\/strong>\u00a0
This is all about planning. If you know you like to snack in order to keep yourself fuelled then look to make some good stuff at home. This way you control things like the sugar content. So make some homemade Flapjacks or some Peanut Butter and Oat balls, they\u2019re all natural and making them yourself means you know exactly what is in there.<\/p>

Don\u2019t worship diets<\/strong>\u00a0
People hear about a diet and it becomes like a religion to them. It becomes the only way to eat in their mind. You have to find what works for you. It\u2019s often a case of cherry picking certain aspects of various nutritional ideas. Everyone is different. We all need different things to make the most of our bodies. Metabolically we\u2019re all as different as our fingerprints so it is a minefield getting it right.<\/p>

You can follow Dylan on Twitter<\/a> and also find out about his project Runner\u2019s Wall<\/a> and on Twitter<\/a>.<\/p><\/div><\/div>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Putting the right fuel in your body will help you to both keep active and maximise the benefits of doing […]<\/p>\n","protected":false},"author":1,"featured_media":3209,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[6],"tags":[],"class_list":["post-1887","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating"],"acf":[],"yoast_head":"\nDylan Karger's Nutrition Tips - 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