Essential Sports Nutrition


Should athletes follow a Paleo diet?

The Paleo diet is marketed as a "lifestyle" as it it is described to be "the healthiest way you can eat because it is the only nutritional approach that works with your genetics to help you stay lean, strong and energetic because our modern diet is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson's, Alzheimer's, depression and infertility." It's a way of eating based on the supposed habits of prehistoric hunger-gatherers or caveman. 

I absolutely agree that the Western diet is too full of refined foods, added sugar, unhealthy fats, extremely processed food and fast, convenient food. As a dietitian, there is absolutely nothing wrong with any dietary approach that favors a reduced intake of processed food and emphasizes real food.

However, there is no basis to removing major whole food food groups, like dairy, whole grains and legumes from the diet. Foods that are wholesome and contain a variety of healthy nutrients.

Consider that the Mediterranean diet is ranked as one of the healthiest styles of eating from around the world. It is rich in fruits, vegetables, grains, legumes and olive oil and low in meat. 

The Paleo diet is not only unsustainable but it's not healthy or beneficial for our environment.

If you consider some of the healthiest individuals from around the globe (consider longevity and quality of life as markers for "healthy" and not body image), they eat a lot of plants, they eat grains and legumes and they even consume eggs, cheese and milk.

If grains were so bad, we would all have health issues and that is just not the case. When people complain of health issues, like digestive troubles and low energy, you have to consider what people aren't eating that can assist in better health. Removing food is not the answer. Behavior change is the answer. This is why diets don't work. They don't change behaviors.

When people say that they feel so much better after getting rid of sugar, processed food and grains, it's only when real food is consumed in place of unhealthy alternatives, like processed food, that people will feel better. Oatmeal and berries or a bowl of Lucky Charms? A salad or a protein bar for lunch? A sweet potato with veggies and a lean piece of meat or fast food? Of course you will feel better when you eat real food! And when you eat real food, you spend more time in the kitchen as you have to put more thought into meal prep. When eating is an afterthought and you go into a meal hungry, you are more likely to make unhealthy choices. It's no shock that people feel better when they go Paleo. But grains are not to blame. When's the last time you told yourself that you should really cut back on all the lentils and Teff and Kamut in your diet?

Based on research, caveman were trying to eat enough calories to survive and reproduce. Their diet was not based on "health" but to thrive. The way a Paleo individual today eats is very different than in prehistoric times. Now a days, people are spoiled by the Paleo section of a menu at a restaurant to make ordering easier, there are Paleo packaged bars for when you are in a hurry, there are primal food blogs and cookbooks for inspiration and there is the Paleo friendly section at the Whole Foods salad bar for when you need lunch on the go.
Six million years ago, a caveman was making food choices based on where he lived and the season. He didn't have choices.
There are a lot of holes in the Paleo diet philosophy and let's be real honest, Paleo is all about marketing and food bloggers, nutrition "experts", food companies and magazines know this. If they can catch your attention by a dietary trend/fad, they will do anything possible to get you to believe that with this diet strategy you will get amazing results.

In today's society, it's very interesting to see the cult-like response of diets. People trust information from friends and "followers" and from popular websites and blogs, more than they trust scientific information. We live in a FOMO world where people feel the need to follow a similar style of eating of someone else for fear of not being liked or accepted. Think about all the people you know who are following a no sugar, gluten free, high fat or paleo diet. While people may say this diet "works" (for now), perhaps these people feel more confident in nutrition choices because everyone else seems to be eating this way too.
The truth is that there is no quick fix for healthy eating and what works for you probably won't work for anyone else. 

So while the Paleo diet, low in processed food, sugar and carbs, may work for some time for the average individual, it's still a diet that includes food rules and an off limit food list for no reason.
And once again, obesity and health issues didn't happen from people eating too much whole grains, legumes and quality dairy.

Take a good hard look at your daily diet and ask yourself in the past year, how often you did you eat out, cook a meal, or rely on processed food out of convenience because you were too busy? Do you like real foods like vegetables, fruits, bulgur, lentils, cottage cheese, yogurt and leafy greens? Do you LOVE processed foods like pita chips, cereals, bars, etc?
I'm not saying that the later is bad to consume but it's the former (and not limited to those whole foods) that needs to make up the majority of your diet for health benefits.

As for athletes, it can be very difficult to obtain all of your carbohydrates in a Paleo diet because one can only eat so much fruit and vegetables due to all the fiber. But let's also not overlook the health benefits and nutrients that one obtains from whole grains, dairy and legumes and these foods can be consumed in a healthy diet, alongside vegetables, fruits and your choice of quality protein. 

Ideally, carbohydrates should come from real food, like fruits, vegetables, grains, starches, dairy and legumes. Yes, you should also consume healthy fats and protein. This type of balanced diet is very healthy and satisfying and it doesn't leave a lot of room for sugar and processed food. It gives you energy, it offers great gut health, it protects your immune system and it keeps you well. Yes, you need to grocery shop often, meal prep and cook but a Paleo diet doesn't do that for you. A Paleo diet only tells you what not to eat. It doesn't change your lifestyle habits or thoughts, patterns and behaviors related to food.

As an athlete, when your carbohydrate needs increase, let's say from 3-5g/kg bw per day to 6-8 or even 8-10g/kg to account for the increase in training volume, I can assure you that you can't meet those needs from only whole foods as you will feel incredibly full and it may even cause GI issues. Therefore, as an athlete, you have some wiggle room to deviate from a normally high fiber diet and choose more refined foods. You can still choose real food but low residue foods, juices and sometimes bars may be needed to help you meet your daily carbohydrate needs. This is not reward food or food that you earned but instead, it's food that serves a purpose and a function. We prioritize these more refined foods around workouts due to energy needs and a change in appetite.

If you are trying to lose weight or lean up for performance, a Paleo diet is not the fix. Furthermore, you do not have to devote every minute of your life trying to reach or stay a specific weight, because essentially, you are living like a starving person, fighting your biology.
Your diet should make you happy. With behavior and lifestyle changes, you can learn to love a healthy diet and a healthy diet doesn't have to be perfect. It can still include treats and sweets and fast food and processed food.

It is through healthy daily habits and a smart training regime that you can achieve the leanest livable weight for performance and for your health. And guess can still eat carbohydrates like grains, legumes and dairy!

To be a successful athlete, you need to a healthy body.
A healthy body requires you to be extremely organized, planned and intentional with your eating choices. 

You can't outtrain a poorly planned diet.

Don't assume that any diet will improve your health if you can't maintain that style of eating for the rest of your life. 

Whole grains didn't make our country unhealthy. 

Start putting blame at one of the major causes of health issues and obesity. 


Athlete spotlight: Ed Peirick - Cancer survivor winning the fight with triathlon

NameEd Peirick
Age: 66
City/State: Fitchburg, Wisconsin
Primary sportTriathlon
How many years in the sport: First triathlon was in 2002. Became serious in 2006. 
What Trimarni services have you used: Nutrition, long-time friendship

Qualified for 2015 IM Kona, celebrating with our home stay Ed. 

Karel's first IM Kona qualification. Celebrating with a Wisconsin IPA. 


Describe your athletic background and how you discovered your current sport?

As I child, I always dreamed of being an athlete, but growing up in a large family on a dairy farm, I never had the opportunity to participate in team sports. So I started long distance jogging/running after college to stay in shape but never considered myself an athlete. Then later in my life, a neighbor friend encouraged my 14 year old son to do a sprint tri, teaching him the basics. My son enjoyed it and did very well so he continued to do more of them each summer. Watching & cheering him on gave me the incentive to participate too but I had to learn how to swim!! Like many other first timers, I "nearly drowned" doing my first sprint in 2002 but finished with enough feeling of accomplishment to want to continue doing them, especially with my son.

What keeps you training and racing in your current sport?

Several things. The challenge of setting tough goals, constantly learning, improving, personal achievements/recognition, meeting wonderful inspiring people, staying healthy and active, visiting other parts of the US, participating as an opportunity to raise money for cancer research/giving back, and forming long lasting personal friendships, inspiring others.

What do you do for work?

 Retired. Former CPA/Financial Exec.

How does your work life affect training and how do you balance work and training?

Doesn't apply to me but I marvel at those with full time jobs and their commitment to training.

Any tips/tricks as to how to balance work and training?

I'd say that you need a supportive crew (family, coaches, friends), organizational skills, motivation, and try not to skip the key workouts. Go to bed as early as you can so you can hopefully get some workouts in before family is up and you have to go to work.

Do you have kids?

Yes, 2 grown kids. And one beautiful grandchild.

Do you have a recent race result, notable performance or lesson learned that you'd like to share?

 Yes, so many!
#1- Ironman WI 2011. I's say it was the best "individual" day of my life. With the help of so many, including Marni, I achieved my goals, including raising over $10,000 for prostate cancer research, finished strong, feeling like a rock star in front of lots of friends, family and in my hometown of Madison.

#2- Branson 70.3 2013. First time event far away from "home" were I traveled alone, knowing this would be a very challenging event because of the bike course. I executed my plan perfectly, leaving it all out there and achieving a 1st place AG finish.

#3- Team USA 2015 Long Course World ITU Championship, Chicago IL. Never in my wildest dreams in my early years would I have thought I could possibly set a goal of qualifying for the USAT National Championships, much less qualifying for Team USA! But I achieved them all, including finishing 19th in the world in my AG at the Chicago finals. I also achieved USAT All American recognition for the year.

The lessons I learned were many including that one's body is amazing. Treat and train it right and it will perform at an incredibly high level. As Marni and Karel taught me, you must embrace the pain, thank your body and keep telling yourself that "you earned this", "you deserve to be here" and to "compete like the champion your are."

Another important lesson to always remember, all of us will experience adversity at some time in our lives. I've certainly had my share (cancer diagnosis, a house fire, broken collar bone bike accident). This much I have learned. Things don't go wrong and break your heart so you can become bitter and give up. They happen to break you down, then build you back up. Rather than looking for the "exit" sign when things don't go well or as planned, look for the "entrance" sign and the new opportunities it presents. Because if you do, you will be a winner and more of the person you were truly meant to be.

What are your top tips for athletes, as it relates to staying happy, healthy and performing well?
  • Your diet. Think of real food as the "real" medicine you need to get healthier and stronger.
  • Consider working with a qualified coach. Trust and communicate well with this person. 
  • Listen to your body. 
  • Work hard but rest even harder! 
  • Remember to work on your core strength, balance and stability (i.e. pilates).

How would you define athletic success as it relates to your personal journey?

Yes, my success is somewhat about achieving tough goals, including podium finishes. But it's also the rewards of having a healthier body, life style, personal relationships, inspiring others including my family, giving back and waking up excited with energy and happiness!

What's your favorite post-race meal, drink or food?
Blueberry whey protein smoothie.

What key races do you have planned in 2017?

White Lake Spring NC 70.3 in April. After month of a May vacation in France/Spain, I'll decide if there will be a "second" season for late summer or fall.

What are your athletic goals for the next 5 years?

At my age, I want to stay competitive and healthy. Anything more will be a bonus. I love this sport and what it has given me so I want to keep moving forward! "I know some day I won't be able to do this. Today is not that day!!!" 

This is a new weekly feature on the Trimarni blog where we will be shining the spotlight on one of our Trimarni athletes (coaching or nutrition) every week.
We hope that you will feel inspired by the spotlight athlete as you learn a few tips and tricks to help you reach your personal athletic and nutrition goals.
Our athletes are normal individuals choosing to do exceptional things with a healthy body.



Everything you need to know about recovery nutrition

You may be surprised to know that vegetarian athletes can easily meet recommended protein recommendations for athletes of 1.2-1.8g/kg/bw protein per day. As a 24.5 year lacto-ovo vegetarian, I have acquired several go-to protein sources in my diet, like cottage cheese, yogurt, milk, tofu, tempeh, beans, lentils, nuts, seeds, grains and whey protein.

As a heavy proponent of real food in the daily diet, my food choices become much more functional before, during and after workouts and thus, I see the purpose of food (and engineered products) differently when it's used to support a training session.

As an example, whey protein is often consumed post workout, specifically when I have an intense or long workout (or two workouts close together). There is a tremendous amount of scientific research on whey protein, in relation to athletes, the elderly, menopause, weight management, preventing muscle loss in trauma patients and burn victims and assisting in performance gains.

Seeing that protein supports muscle and tissue growth, assists in immune system health, helps with tissue structure and supporting enzymatic reactions and fosters health endocrine functioning, without sufficient protein in the diet, your health can become compromised with added training stress.

Athletes should aim for 1.2-1.8 grams of protein per kg of body weight per day.

As an example, if you weigh 130 lbs (59kg), this equals 71-106g of protein per day.

To break this down, give yourself around 20-30g of protein per each meal which leaves you extra protein to consume during snack times and after workouts. Protein at meal time can help with satiety.

A few take-away messages on daily protein consumption:

  • If you are intentionally trying to lose weight or you need to gain lean muscle mass, you will want to focus on the higher end of your individual protein needs to preserve lean muscle mass.
  • On higher volume and higher intensity workout days (including double workout days), your daily protein needs should be on the higher end to optimize training-induced muscle adaptations.
  • Post workout, don't miss a prime opportunity to recover with protein.
  • Every athlete should recognize his/her own post workout preferences, based on appetite, convenience and type of workout. Recovery nutrition should not be skipped or an after thought but instead, it should be easy to find, prep and consume for any given workout.

The importance of recovery nutrition depends on the type, intensity and duration of exercise. Certainly you have heard this over and over again, that you should never miss the opportunity to refuel and replenish after a workout. If you don't recover properly post workout, you may experience the following: 

  • Increased fatigue
  • Tiredness
  • Struggles with increasing lean muscle mass
  • Struggles with decreasing body fat
  • Delayed recovery
  • Immune system depression
  • Low motivation and energy
  • Increase or delayed muscle soreness
  • Inadequate replenishment of carbohydrate stores
  • Poor training adaptations - increasing the risk for injury, sickness and overtraining

Many athletes assume that recovery is what happens in the 30-60 minutes post workout but from a practical standpoint as it relates to athletic performance improvements, recovery is everything that happens between two workouts. 

Therefore, it's to your competitive advantage to see every opportunity between the finish of one workout until the start of the next workout, to stimulate muscle repair and replenishment. You can do this through food and other recovery modalities like meditation, sleep and mobility work. 

Most research concludes that your ability to greatly adapt to a training stressor is dependent on what you consume within 60 minutes post workout. In other words, if you want to gain physical improvements, you need proper recovery nutrition and hydration. 


Sadly, insulin has gotten a very bad rap in our society so simple sugar carbs, like juice and anything with sugar, are seen as a big no-no for athletes. (I'll save my thoughts on sugar for the athlete blog for another time). 

For the purpose of this blog, discussing maximizing recovery, when insulin is spiked post workout, anabolism (growth) is promoted. Low insulin and low blood sugar secretes catabolic hormones, which is completely opposite of what an athlete wants to achieve in the post workout period. 

Post workout, your body is extremely sensitive to nutrient intervention due to an increase in insulin sensitivity and an increase in membrane transport activity. This means that your muscles are highly receptive to soak-up nutrients. To take advantage of this open window, you don't want to miss out on replenishing fuel (glycogen) and promoting protein synthesis (which reduces protein degredation). Recovery nutrition is imperative to your health and development as an athlete!

You do not have to be perfect with your diet to have a healthy and performance enhancing diet. But recovery nutrition should be seen as part of your workout. 

Here are some practical post workout snack suggestions to eat (as tolerated) within 60 minutes post workout after intense or long workouts when you need a snack before a meal. 

  • 25g protein powder + 8 ounce water + 1 banana  ­
  • 8 ounce low fat chocolate milk + 10­-15g whey protein powder  
  • ­8 ounce OJ + 2 egg whites  ­
  • 1 serving applesauce + 15g protein powder + 4 ounce milk/4 ounce water
  • 25g whey protein + 8 ounce water + 6-10 saltine crackers + honey 
  • 25g whey protein + 1/2 cup cherries  ­
  • 1 serving Greek yogurt + 1 orange
  • 8 ounce milk + 10g whey protein + 1 slice bread + 1 tbsp nut butter  ­
  • 1 slice bread + 2­-3 slice deli meat + 1 egg  ­
  • 3/4 cup cottage cheese + 2­-4 dates

The first six options are ideal when you lack an appetite post workout or when you need something quick, convenient and easy to digest after an intense or long workout. 

After long or intense workouts, it's recommended to have a recovery snack first (options listed above) and then a real meal. 

When you are ready to eat your meal, your meal can be 30 to 90 minutes after the recovery snack.  

For EZ workouts, you can go right for a recovery meal of protein/fat and carbohydrates.    

The purpose of post workout protein is to stimulate protein synthesis. Due to it's high amino acid score and high bioavailability, whey protein isolate continues to rank as the gold standard of recovery protein as it digests quickly and rapidly to stimulate protein synthesis.

As it relates to muscle growth and recovery, the mTOR protein is key to muscle building and rejuvination. In response to loading the muscles with training stress, when mTOR is activated, protein synthesis is stimulated, which helps muscles heal and rebuild. mTOR is highly sensitive to leucine, found in whey protein. One 20g serving of whey protein isolate contains 3 grams of leucine. Other leucine containing foods include egg whites, fish, chicken and beef. 

Although whey protein is an animal based protein (milk is 80% casein protein and 20% whey protein), it is a fast digesting protein that is often well tolerated by lactose intolerant individuals. However, the primary and only ingredient should be whey protein isolate if a lactose intolerant individuals is trying whey for the first time or building up a tolerance. 

In a plant based (or vegan) diet, soy protein is a highly recommend protein source to assist in recovery as soy protein will raise blood leucine levels but not as effectively as whey protein. Hemp, brown rice and pea protein will provide protein but do lack all amino acids to make these plant based proteins complete. However, plant based protein powders should not be avoided in the diet for this reason as they are acceptable (and healthy) sources of protein and provide great value in a vegan diet. 

Why not real food after all workouts? 

Seeing that athletes have high energy demands and a real food diet is encouraged throughout the day to support energy and nutrient needs, a supplemental form of protein, post workout, alongside a real simple carbohydrate food (to help spike insulin) can make it easy to nail the recovery nutrition on a consistent basis - especially if you lack an appetite post workout or you need something quick, portable and easy. 

Selecting the "best" protein powder

Many athletes ask me about a "favorite protein powder" or have questions as to the "best" protein powder. With so many protein powders on the market, here are some of my criteria when searching for a quality protein powder.

1) Serving size - 1 scoop
2) Protein content per scoop  - 20-30 grams
3) Calories per scoop - 80-150
4) First ingredient - whey protein isolate
5) Ingredient list - short! natural flavors, no artificial flavors or colorings, no added sweeteners, minimal to no added sugar
6) Quality manufacture, reputable company
7) Use your best judgement  - is it a quality product manufactured with quality ingredients

Brands I often recommend: Solgar whey to go (vanilla), KLEAN, Blue Bonnet, Vega, Sun Warrior, Hammer Whey, INFINIT raw.

I would be happy to review your protein powder to see if it is something that I would recommend to athletes.

As for Clif Recovery protein (yummo) and other combined recovery drinks with carbohydrates, sugar, sodium and protein......

Ideally, I would recommend this type of recovery product when energy needs are very high and it can be difficult to consume adequate protein and carbohydrates in the diet (ex. after a very long workout or with two intense workouts within a few hours). Or for athletes who continually fail to meet energy needs throughout the day and need a higher calorie sugar/carb/protein recovery drink.  Typically, we use Clif Recovery powder as our go-to recovery drink (mixed with water) at our camps and I will often recommend to my endurance athletes after their long workouts in peak training. Seeing that many athletes lack an appetite after hot and intense/long workouts and crave fluids, it seems to be a very tolerable protein powder with a delicious taste. I typically add a little extra whey protein, cherries and water to my clif recovery drink (all in the blender).

Well, there you have it. EVERYTHING you need to know about recovery nutrition and protein powder. Well, maybe not everything but hopefully enough to help you nail your recovery nutrition post workout. 

If you need help navigating through all the advice on recovery nutrition as it relates to your personal journey, reach out to a sport dietitian to help you take away the guessing so that you can create healthy habits to help you create athletic excellence. 


Snow! A weekend of indoor training and lots of yummy food

In case you didn't hear......

It snowed in Greenville, SC!
It was so pretty to wake up to a white backyard. 

However, Campy was NOT happy when he woke up Saturday morning and discovered all the white, cold stuff outside.

Clearly, he is not impressed with the snow. 

Campy was not interested in walking anywhere that had snow on the ground so it made for an interesting morning for him to find the perfect spot to do his morning business. 

As for the rest of the day, Campy made himself comfortable in the warmest spot in the house. 

Since Campy stuck to his routine of resting all morning, we stuck to our routine of training. 

Karel stationed himself in the fit studio where he was entertained with multiple screens and his Cyclops virtual training and Bkool Pro Smart Trainer app for a little bike trainer fun.

I had our at-home-gym all to myself to suffer and sweat with nothing but me and some jamming music.

Karel wrote a great bike trainer workout for me, which looked more innocent on the white board than it really was when I got to the middle of the main set. Sneaky sneaky.

WU: 40 minutes (first 10 minutes EZ, then build each 10 minute to upper Z2)

Pre set:
6 x 1 minutes at Z2 - increase the cadence to very fast, no breaks between.
5 min EZ spin
6 x 2 minutes at Z2/Z3 - increase the cadence to very fast, no breaks between.
5 min EZ spin

Jumped on to the treadmill for a 30 minute form focused run.

MS: (Back on the trainer)
Big gear work - 55-65 rpm

4 x 2 minutes - increase resistance on each segment. No breaks between.
5 min EZ spin
4 x 3 minutes - same
5 min EZ spin
4 x 4 minutes - same
5 min EZ spin
4 x 3 minutes - same
5 min EZ spin
4 x 2 minutes - same
5 min EZ spin

Cool down

On to the treadmill (again) for 20 minutes form focused running.

Total brick workout (Marni): 2:25 bike + 50 minute run.
Total bike workout (Karel): 2:45

After my workout, I made myself a yummy pancake and smoothie breakfast. We relaxed for an hour on the couch and then it was time for work (small business - always working).

Eventually, I made myself useful in the kitchen for some baking. 

I adapted my recipe from Cooking Light.

Blueberry Oatmeal Muffins

Makes 12


1 2/3 oats
2/3 cup all-purpose flour
1/2 cup spelt flour (you can use whole-wheat flour or your choice of flour)
1/4 cup packed brown sugar
2 tsp ground cinnamon
1 tsp baking powder
1 tsp baking soda
1 tsp salt
1 1/2 cup 1% milk
1/4 cup canola oil
1 tbsp lemon juice
2 large eggs
2 cups frozen mixed berries


  1. Preheat oven to 400 degrees. 
  2. Place oats in a food processor and pulse a few times until oats are coarse. 
  3. Combine oats, flour, brown sugar, cinnamon, baking powder, baking soda and salt into a large bowl. Stir well with a whisk. 
  4. In a small bowl, combine the milk, oil, lemon juice and eggs. Stir well with a whisk. 
  5. Make a well in the center of the dry mixture. 
  6. Add the wet mixture to the dry mixture and stir until moist and evenly combined. 
  7. Fold in berries. 
  8. Spray muffin dish with cooking spray. 
  9. Spoon batter into muffin tin. Fill to the top. 
  10. Bake at 400 degrees for 20 minutes. 
  11. Remove from the oven and let cool on wire rack. 

For dinner, I made semi-home soup. The key to a good semi-homemade soup is roasting veggies ahead of time, before adding to a can/box of soup. It gives the soup great flavor. I sauteed mushrooms, eggplant, red peppers and tofu in a skillet before adding to a box of tomato basil soup. 

So good!

After a good night of sleep (no alarm to wake us up), we started Sunday morning with a pre-workout snack (and coffee and water) and then it was time to train again. 

I performed my long run on the treadmill and Karel went outside (Brrr). 

I love running on the treadmill so it was no trouble for me to get my 1:45 hr run accomplished at home, inside, in my controlled environment (especially when it is 18 degrees outside!). I incorporated some short 30 sec intense efforts throughout the run for neuromuscular firing.

Karel warmed up on the trainer and then went outside for his 90-minute long run. He said it was super cold. 

After my workout, I refueled with a delicious whey protein, milk, strawberry and banana smoothie and a warm homemade blueberry and oat muffin smeared with Irish butter on top. So good!

After a few hours of working, Karel and I gathered motivation for our afternoon 3200 yard swim workout, which actually wasn't that bad. Like usual, we always enjoy our Sunday swims after they are finished but it's often hard to get the energy to get out for workout #2 on Sunday after a long week of tough training. We swim every Sunday, which means we swim at least 4 times per week.

For dinner, Karel made fish and had leftover soup and I was in the mood for pizza. I improvised with warm Naan bread smeared with marinara sauce and cheese and a nice salad.

It was a great weekend of training with lots of yummy food consumed to keep our bodies well fueled and nourished.