Essential Sports Nutrition


Maximize recovery with two mini meals

Do you ever find yourself having a fantastic carb-rich meal post workout but then (for whatever reason), hours go by without eating and then you are starving around 4 or 5pm?
Do you find that it is hard to understand how to eat throughout the day when most of your morning is spent working out and your first real "meal" comes around 11 or 12pm but you have dinner plans (with family/friends) around 6 or 7pm? Should you eat a snack, should you not eat, can you afford to eat another meal?
Are you constantly hungry all day post workout?
Is your post workout meal so filling that you don't have an appetite until 7 hours later?
Do you feel like you need to make more of an effort to eat better post long workout but life just gets in your way?

Mini meals
An effect way to maximize glycogen repletion post long workout (and to increase the chance of faster recovery before your next workout the following day) is to focus on eating two mini meals within ~4 hours post workout. 

This may not be easy in all situations but it is important to understand that if you are asking your body to train for several continuous hours in order to improve fitness, you have to do your best to prioritize your eating in the 24 hours post workout to ensure that your body recovers well and adapts to the training stress. 

This tip is especially helpful for athletes who really struggle with portions post workout or eat too much all at once (or too little) on long workout days . If you allow yourself two small meals post workout (don't see this as meal and then snack) as oppose to one large meal post workout, not only will digestion be easier but another eating opportunity is a great way to increase the nutrient density in your diet. 

As much as I love my veggies, having a salad at noon after a 4 hour ride is just not my idea of effective post-workout refueling. I'd much rather see athletes consume a hearty salad at 7pm after you have done a good job of refueling and repairing with several carb-protein eating opportunities throughout the day. 

If your workout is 3+ hours, consider having a substantial carbohydrate rich post workout meal (~50-90g carbs) with protein (~20-30g) after your recovery drink and then another "meal" 2-3 hours later of similar macronutrient composition.
From your post workout food choices, you are also reducing inflammation and oxidative stress so any time you think twice "am I eating too much?" just remember that you are doing your body a service by prioritizing nutrients that will keep your immune system and body healthy.

After all that recovering eating is complete come 5,6 or 7pm, finish your day with a healthy evening meal that balances out your previous food choices. 

If you constantly find yourself eating two large meals (post workout at 10 or 11am and then your "dinner" meal 7+ hours later) on your long workout days, you will find that this tip is super effective to help you control your portions and the chance of over-indulging in the evening (which will also help you recover faster and feel better for the next day's workout). 

If you find yourself finishing your long workout around 10 or 11 AM, don't let yourself go all afternoon with only a small snack or no food until your last meal of the day. 

Here's an example of how to use my mini-meal tip:
(water included with meals and workouts)
6am - pre workout snack (300-400 calories)
7:30-10:30am workout (sport drink/gels included)
11am - post workout recovery drink (~15-20g protein + 30-40g carbs)
11:30am - post workout meal (ex. 2-3 pancakes w/ syrup and fruit + scrambled eggs and spinach)
1:30/2pm - quinoa or rice w/ mixed veggies and cottage cheese (or lean meat/fish) OR PB&J sandwich and a banana OR yogurt w/ fruit and granola
4:30/5pm - small snack before dinner - veggies with hummus, a few crackers with cheese, piece of fruit small handful nuts and raisins
6:30/7pm - dinner (your choice - example baked potato with fish (or tempeh) and veggies topped with olive oil. This would look like: starch/grains with veg or fruit, healthy fat and your choice of protein. )


Trimarni store - last day to order!

After months of imagination, design, formatting and tweaking......
the 2015 Trimarni kits are ready for your awesome body in motion!!

The Trimarni store is now OPEN!!


Every fitness enthusiast turned athlete has a reason to get started but what keeps you going?  
If you want something in life, you have to be willing to work hard for it. You may call them dreams at first but as long as you don’t give up, you can turn those dreams into a reality!

It’s hard not to be inspired and motivated to workout, after watching the Ironman World Championships in Kona, Hawaii. As a 3x Ironman World Championship finisher, I know first-hand what it is like to race on the biggest stage of endurance sports. It is an honor and privilege to race among the best athletes in the world and no Ironman distance triathlon should be taken for granted as 140.6 miles is a long way for the body to travel on one day.

But you don't have to be an Ironman athlete to have a goal and to be willing to work hard for that goal! 

The design of the Trimarni kits has been tweaked over the past two years but what remains the same is our message to always dream big and to love your body in motion. The Hawaiian flowers with a tribal look has always been part of the Trimarni kit design but a recent Kona-inspired addition has been added as Marni and Karel gear-up for their first IM World Championship together…can you find it/them?

We are also so proud to have the support of some amazing companies and we are honored to have them featured on the Trimarni kits as they are all passionate about individuals who live a healthy and active lifestyle.


When it comes to our training/racing gear we always choose quality. Therefore, it was an easy selection to choose a company who makes clothing in the USA and offers custom clothing. Canari has helped us over the years and when Karel had a vision for the 2015 kits, Canari was able to turn his idea into a one-of-a-kind design. Karel has been involved in every step of designing our 2013, 2014 and now 2015 kits and we couldn’t be more excited about wearing the final product!

Sizing and Color
The clothing is gender specific. The green is male specific and the pink is female specific. This is the first year that we will be providing gender specific clothing as it is based on our experience in the past when we offered non-gender specific gear. Although some athletes requested it, more females wanted pink than wanted green and same for the males (although Karel proudly rocked his pink kit). You may certainly order a color of the opposite gender but be mindful of the sizing. Because there are guys who can certainly rock the pink and women who feel more comfortable in green, you can also check out our inventory of Trimarni kits to see if we have your color preference/style in stock. 

We are firm believers that if you love your training or race day kit, you will get so excited to use your body in training and racing!
 The Trimarni t-shirts and tanks are available for purchase anytime. 
We also have select items available in our inventory at close-out prices. 

Please allow up to 8 weeks for production/shipping on the 2015 Trimarni kit items. Do not miss your chance to order your Trimarni gear for your upcoming racing season (which will be here before you know it!). Feel free to pass along the Trimarni store page to your active friends and training buddies. The clothing is not limited to Trimarni Coaching and Nutrition athletes.
If you workout, train or race, we would love to see you sport and support Trimarni.

2015 Trimarni kit items

Tri/run top (BEST SELLER)

Long Sleeve Cycling Jersey - NEW ITEM

 Short Sleeve Cycling Jersey

Cycling and Triathlon shorts & bib cycling shorts

One-Piece Tri Suits - NEW ITEM

Thank you for supporting and sporting Trimarni!

We strive for athlete customer satisfaction. Because this is a once-a-year, custom order, there is a small chance that we can not offer an exchange of a different size. Therefore, if you are unsatisfied with the fit, please let us know and you can return your unused item within 10 days of receiving it, for a full refund.

For more info:
Canari sizing Canari dealer

Feel free to contact us via the contact page for more info if we have not answered your Trimarni kit questions.


2015 Food Trends for Athletes

Are you just now getting comfortable with incorporating quinoa, kale, sprouted bread and avocado in your diet?
Are you a master at making smoothies and overnight oats?
Have you found yourself looking for spiral-based vegetable recipes (ex. spiraled zucchini), looking into bullet-proof coffee and eating way too much cauliflower these days?

Well, it's a new year so that means more new food trends are on the horizon!

Triathletes as a group aren't shy about riding the food trend bandwagon. Thanks to social media, it’s very easy to be in the loop on the the top products our friends are using to gain that competitive edge. Unlike the sports nutrition companies that are heavily interested in developing performance-boosting products however, most food companies do not target triathletes as their key consumers.

That doesn’t mean that triathletes are oblivious to the latest trendy foods, of course. If your diet regularly includes quinoa, MTC oil, smoothies, beet juice, kale, bacon, chia seeds, oats, avocados, gluten-free bread and almond milk, you've probably been influenced by food trends at some point in the last two years.  
As someone who monitors the sports nutrition landscape closely, here are a few of my food trend predictions for 2015—coming to an Instagram feed near you.
Whether a food is backed by scientific research or is heavily discussed on food-centric blogs, when it comes to following the dietary trends of triathletes, you should never lose sight of what nutrition is all about, which is fueling and nourishing the body and emphasizing functional foods which have a purpose in the body.  


Pre-workout fueling - part II

Pre-workout fuel
Training is your gut is one the most (if not the most) important concepts when it comes to perfecting your pre-workout/race snack/meal. Eating before every workout (30-90 minutes before) will not only help boost your performance (ex. time to fatigue, mental focus, recovery and energy production) but you will also recognize what foods work/digest the best so that you can use those similar foods, in a larger quantity, on race day.
Karel and I eat before every workout, every day in our season. Absolutely no workout is started without some type of pre-workout snack. 

If you aren't use to (or comfortable with) eating before a workout, start very small in terms of quantity and carbohydrates for 7-10 days by selecting the most appropriate low-residue food/foods that you feel will work the best, depending on the workout.

You may find that your pre-workout snacks may vary workout to workout and that is ok but try to keep it simple and have no more than 5 staple "go-to" pre workout snack items.
It is perfectly fine to add a little fat/protein (which do take a little longer to digest) but the idea is to prioritize energy dense foods that pack a lot of carbohydrates, without a lot of fiber or volume.
Overtime, you will likely develop greater gut tolerance to food before a workout, which is ultimately the goal for every athlete. Instead of feeling restricted by food, train your gut to accept key foods before workouts. 
If you ever hear/see an athlete who can eat almost anything before a workout/race and perform fantastically well without GI issues, well let's assume that that athletes has a very resilient gut. 

How much fuel? 
To help get you started:
  • ~120-200 calories (~30-40g of carbs + a few optional grams of protein/fat) before a 45-90 minute workout. Consumed at least 30 minutes before the workout (although the quicker to digest, like a glass of juice, you may be good to go within 15 minutes - however, I still encourage time to get your body/mind warmed-up before the workout).
  • ~150-250 calories  (~30-50g of carbs + a few grams protein/fat) before a 90 minute - 2.5 hour workout. Consumed at least 30 minutes before the workout.
  • ~200-350 calories (~40-70g carbs + 10-15g protein/fat) before a 2.5-3.5 hour workout. Consumed at least 45 minutes before the workout.
  • ~300-450 calories (~50-90g carbohydrates + 10-15g protein/fat) before a 3.5+ hour workout. Consumed at least 45-60 minutes before the workout. 
Always include at least 8 ounce water with your pre-workout snack to help with digestion.
I also advocate consuming sport nutrition (electrolytes, carbohydrates, fluids) during all workouts over 60 minutes (ex. sport drink or water/gel).

Pre-workout carbohydrate-rich fuel options
Some of my favorites to dress-up with a smear of nut butter and cinnamon: 
Rice cake
Cream of wheat
Wasa cracker

Topped with:
Maple Syrup

Rice or rice-based cereal
Puffed cereal
Pancakes/waffles from refined flour
100% Fruit juice
Soup (broth-like)
Refined bread/crackers
Grits/instant oats
Applesauce (or applesauce packets)
Cooked/soft fruits (or without the skin)
Cooked veggies (ex. potatoes)

You are probably surprised to see a few of these recommendations like refined food or juice because as I mentioned in my last blog post, these foods are not associated with "healthy eating".  But keep in mind that as athletes, we have to take care of our gut as we fuel for performance and despite some of these options not being "healthy" for the average individual in the daily diet, they are extremely easy to digest (and find) before a workout and can certainly help minimize the risk for GI distress/issues during training/racing. 

In summary, it is imperative that you understand how to separate sport nutrition vs healthy eating. and apply this concept to your daily life and workout routine. 

I hope you found this helpful as it is one of the most popular topics that I discuss with young athletes (and their parents) and during my nutrition lectures as well as when I work with profession/elite athletes and age groupers.  I find that for the "new" athletes, fitness enthusiasts who explain that they can't stomach anything before a workout or individuals seeking body composition changes, this is often a topic that is hard to apply as it is far from what society views as healthy eating.

I am all about real food whenever possible so consider my pre-workout options as "real" as you can get without compromising gut health.  Remember that your pre-workout/race snack should be easy to find, easy to prepare and easy to consume.  If you want to make your own options of some of these items, that would be fantastic but don't overwhelm yourself at first. I want you to make sure you are finding it easy to fuel around workouts so that you can dedicate a lot of your extra energy to preparing and consuming a very balanced, real food "healthy" diet throughout the day. 

 I am excited to hear how your next few workouts go with your new pre-workout fueling tips as you should be feeling lighter, cleaner and most of all, working out with an energized body that has a happy gut.  

Any questions or concerns, just send me a message via (contact page). 


Pre-workout fueling - it's not healthy eating

Within a "healthy" diet, a high-fiber diet has its many benefits such as controlling blood sugar levels, lowering high levels blood cholesterol, normalizing bowel movements and keeping the intestines/gut healthy. 
Furthermore, a high fiber diet has been shown to assist in weight loss and maintenance because fiber is associated with satiety. 

In today's society, we are heavily educated about"healthy" eating and certainly, fiber has an important role in our diet. 

High-fiber diet
Recommendations for daily fiber are:
21-25g/day for women
30-38g/day for men
Most individuals receive around 15g of fiber in the daily diet. 
How easy is it to meet recommendations with a real food diet?
1 cup rraspberries- 6 grams
1 cup cooked barley -8 grams
1 cup lentils - 15 grams
Total: 29 grams fiber

Because fiber (along with adequate fluid intake) moves through the digestive tract quickly and relatively easily for most healthy individuals, you can see why we need fiber in the daily diet. 

Healthy eating vs. fueling
When working with athletes on daily and sport nutrition, many athletes complain about GI issues in training/racing as well as stool-related problems during workouts/races (ex. loose stools, diarrhea, bloody stools, constipation, etc.)

As athletes, we must see food differently than the normal population. Certainly, healthy eating is extremely important to us athletes because we place an incredible amount of stress on our immune system, muscles, joints, organs and heart . Therefore, it is imperative that we eat a "healthy" diet to keep our body in good health. 

But when it comes to eating for performance, athletes need to recognize that certain foods can help/hinder our workouts if they are/are not timed appropriately.
Athletes, you probably understand that fiber plays a role in a healthy diet but when it comes to fueling for performance, it's ok to eat some proclaimed "unhealthy" foods before our workouts/races.

And why do I use the word "unhealthy"? Because to the average fitness enthusiast (and even some athletes who have yet to appreciate/understand sport nutrition), the foods that we want to eat before a workout are typically not encouraged in a healthy, high fiber diet. 

As a former clinical RD, I would never recommend juice, raisins, white rice or honey to a diabetic or to anyone who is struggling to control blood sugar or to lose weight. 

Because these foods digest rather quickly and above all, choosing an orange, raspberries, brown rice or lentils would pack a whole lot more valuable nutrients and sustainable fiber.
But for an athlete, the low-fiber options provide so many benefits to our soon-to-be, body in motion. 

Low-residue diet
If you ever have gastric surgery or you are diagnosed with diverticulitis, ulcerative colitis, IBS or Crohn's, it's likely that you will be temporarily placed on a low-residue diet.
A low-residue diet provides foods that are very easy to digest. Residue is the undigested food (ex. fiber) that composes stool so that essential goal of the diet is to have fewer and smaller bowel movements throughout the course of the diet. This will often ease symptoms like diarrhea, bloating, gas and stomach cramping in individuals with clinical issues. 

Think back to when you have a stomach virus or the flu. 
Certain comfort foods like applesauce, saltines, broth, white toast with jam, rice or cream of wheat with honey may come to mind instead of a veggie and fruit packed protein smoothie, chicken or steak with a salad or trail mix. 

As athletes, a low-residue diet in the 24-48 hours before a race can certainly help to minimize your GI issues on race day without compromising energy. However, when it comes to pre-workout fuel, the options on a low-residue diet list may look "unhealthy" in the daily diet but they are absolutely perfect for pre-workout fueling. 

In my next blog, I will discuss what foods to emphasize before workouts as well as how much/when to time them with your workouts.