Essential Sports Nutrition


New to Trimarni.....Sport Nutrition Product Reviews!

At Trimarni, we are big proponents of engineered sport nutrition products designed to be used during training and racing in an effort to provide a precise amount of electrolytes, fluids and carbohydrates on an hourly basis in an effort to support the many metabolic processes that can optimize performance and health. We do not prescribe to any extreme styles of manipulating the diet or fueling/hydration methods in an effort to gain the competitive edge.

Sport nutrition products are designed and marketed for athletes but because of the high sugar and calorie content, sport drinks have received a bad reputation from society. This has caused many athletes to fear or worry the usage of sport nutrition products during training and racing.  Since many sport nutrition products have been termed "unhealthy", there's been a trend for athletes to forgo the use of sport nutrition products and use real food instead, assuming that a more "natural" real food product will be just as effective than the commercial alternative.

In my opinion, sport nutrition products are heavily misused as athletes are not properly educated on the application of the product. And with so many different products on the market, there's no question that product overload has caused great confusion as to what product is best to consume and when. And when your favorite professional or age group athlete writes a race report, telling you what fuel works best for him/her, it's easy to believe that what works for someone else may work for you. Lastly, endurance sports are extreme sports. Consider the practical investment of hiring a sport dietitian to help you better understand how to fuel and nourish your body for your extreme active lifestyle.

But what it really all comes down to is that you can't outfuel a poorly planned diet. Sport nutrition will only work if you work on your daily diet. Fall short on healthy daily nutrition habits and there's a good chance that sport nutrition products will fail to give you a performance benefit and you may end up with GI distress and an unfavorable change in body composition.

I have spent most of my professional nutrition career studying, using and understanding sport nutrition products geared for endurance athletes. Beyond my title as a Board Certified Sport Dietitian, I am athlete who has completed over a dozen half IM events and 12 Ironman events (including 4x IM Kona). I've raced all over the US and internationally and have experienced a lot of success in the sport over the past twelve years. As an athlete, I understand the needs of the athletes - I get you!

Although I am all for prioritizing real food in the daily diet, I recognize the practical benefits of properly formulated sport nutrition products and how to best utilize those products in training and racing as they are effective, safe and convenient when used properly. There's no question that my success in endurance triathlon is heavily linked to understanding how to time nutrition with training and how to use sport nutrition products properly, all in an effort to optimize performance while keeping my body in good health. I don't consider myself a "fast" athlete but thanks to sport nutrition, my body stays healthy and I have trained myself to be great at not slowing down.

With so many sport nutrition products available to athletes, so many products that you may not have ever heard about and so many questions, concerns and application misinterpretations, I took it upon myself to start a new video/blog series to help educate endurance athletes about the various products that are on the market that may work for you. I didn't want to do this alone so I will be joined with my Trimarni assistant and friend Joey Mock, RD who will be helping me give some practical advice and feedback on various sport nutrition products for athletes and fitness enthusiasts.

A few things to keep in mind with the product reviews: 

  • We are not paid to promote/endorse any product. This video/blog series idea came to mind many times as I was accumulating a lot of sport nutrition products that I have received for free in exchange for an honest review OR because I reached out to the company to try the product out of curiosity (often because a nutrition athlete of mine was using the product or asked me about the product).
  • Each product blog will provide you with information about the company and product. The video review will give you a visual "taste" test and feedback to help you better understand the look, texture and feel of the product. Subscribe to our free weekly newsletter for a sneak peak of the upcoming product review.
  • I will never review or support a product that I would not use myself in training or racing. I always want to try a product before I recommend it.
  • Energy drinks are not sport drinks. I do not advocate the use of energy drinks or stimulants.
  • I look for safe, quality products free of banned substances, chemicals, food dyes and artificial ingredients. The more simple the product, the more I like it.
  • My focus is on the proper usage of sport nutrition products, specific to foods, bars, gels, powders and chews. I will not review pills.
  • This product review series is opinion-based from two qualified dietetic, licensed professionals. Our views do not reflect the thoughts/feedback of the company and in no way are we trying to misuse a product or misrepresent a company for our own benefit. 
  • All content is intended for general educational purposes only. Please use products at your own risk. The content provided is not a substitute for professional medical advice, diagnosis or treatment. Any products that you choose to try, you are choosing at your own risk and we are not liable for any losses or damages arising from your decision to try products reviewed on this blog. 
We hope you enjoy this introduction video and as always, if you have any questions, don't hesitate to send an email. 

If you are a company interested in having us review your product, contact me on my website contact page. 


My 2018 Food Trend Predictions

As a Board Certified Sport Dietitian and coach, I enjoy following food trends to see what my athletes are going to be asking me about throughout the year. Back in 2015, I wrote an article for featuring my eight food trends to watch out for and I think I did pretty well with my predictions. 

Kale, cauliflower rice, avocado toast, chia seed pudding, coconut oil, grain and gluten-free diets, and nut butters are among the many trend-worthy foods of the past that continue to appear on restaurant and fast food menus and in processed snacks and desserts. 

Food trends are widespread and contagious. Even if you hate kale, you learn to appreciate the dirt-like, bitter taste because you gravitate to what’s popular in an effort to fit in. In the health, fitness, and even endurance sub-cultures, our choices are often based more on popularity than on taste. 

Although it’s difficult to forecast the future, I made another attempt with my food trend predictions for 2018 in my latest article. Only time will tell if I predicted correctly or not!


Helping someone with an eating disorder

For many people, the New Year welcomes a great opportunity for change as it relates to health, wellness and diet. But among all of the chatter regarding weight loss, diet plans and fitness, at least 30 million people of all ages and genders are suffering from eating disorders in the US. Every 62 minutes, at least one person dies as a direct result from an eating disorder and eating disorders have the highest mortality rate of any mental illness.

For any individual who is currently struggling with an eating disorder, it can be very difficult to wake up on January 1st and simply stop the behaviors associated with a mental health condition. Beyond acceptance of a problem, seeking the appropriate care can be difficult. Denial, shame, misconceptions, money/insurance, stigma and fear can prevent someone from getting the necessary help/treatment needed.

If you know someone who may have an eating disorder, it can be very difficult to watch/see that person damage his/her health. Eating disorders are very complicated and often include negative, self-critical thoughts and feelings that fuel behaviors related to food, weight and body image. When an individual has an eating disorder, food is not seen as fuel or nourishment but it's used to deal with uncomfortable and painful emotions and thoughts.

At the beginning of the New Year with so many diet plans and health-seeking individuals, it can be very difficult to tell the difference between someone who has an eating disorder and someone who is dieting in an effort to lose weight or to improve health. There are a few warning signs to look out for and as the disorder progresses, the disorder is easier to identify in some individuals:

  • Avoiding entire categories of food (ex. fat, carbs) or only eating low-calorie foods in small/tiny portions
  • Obsessively counting calories, reading labels and weighing food
  • Developing restrictive food rituals 
  • Taking diet pills and stimulants
  • Making excuses to avoid meals or situations that involve food
  • Unexplained disappearance of large amounts of food in short periods of time
  • Hoarding and hiding stashes of high calorie foods
  • Secrecy and isolation
  • Empty food packages and wrappers
  • Disappearing soon after a meal, making frequent trips to the bathroom
  • Showering, bathing or running water after eating to hide the sound of purging
  • Using excessive amounts of mouthwash, breath mints or perfume to disguise the smell of vomiting 
  • Taking laxatives, diuretics or enemas
  • Periods of fasting or compulsive exercise after eating
  • Complaining of sore throat, upset stomach, diarrhea or constipation
  • Discolored teeth
  • Swollen cheeks
Disordered body image
  • Extreme preoccupation with weight or body
  • Significant weight loss, rapid weight gain, constantly fluctuating weight
  • Frequent comments about feeling fat or overweight
  • Fear of gaining weight
  • Wearing baggy clothes or multiple layers in an attempt to hide weight
  • Obsessive concern over the relationship between food and health
  • Increasing avoidance of foods because of food allergies without medical advice
  • Drastic reduction in foods/food groups
  • Irrational concerns over food preparation techniques
  • Strict rules and beliefs about food 
  • Anxiety, depression, mood swings and panic attacks relating to food
  • Feeling guilt when deviating from strict diet guidelines 
  • Feelings of satisfaction, esteem or fulfillment from eating healthy 
  • Increase amount of time spent thinking about food 

If you are concerned about a friend or family member who may have an eating disorder, it's important to not let your worries of saying the wrong thing stop you from voicing your concerns.

Here are a few tips for talking to someone about an eating disorder:

  1. Don't lecture or criticize. Instead, discuss specific situations and behaviors that you have noticed and why you are worried. You are not there to offer solutions or to counsel but to express your concerns about his/her health, how much you care about him/her and your desire to help.
  2. Be prepared for denial, resistance and anger. Remain calm, patient, supportive and respectful.
  3. Don't force someone into treatment. The decision to change must come from within. Make it clear that you care and that you will be available as a listener and for help.
  4. Avoid commenting on appearance, body and weight. This includes in person and on social media, which can make it tough to truly know if a person is struggling behind the happy-looking social media posts. For someone who is overly focused on his/her body, he/she may be looking for body image approval with a strong drive for acceptance or may be twisting positive comments into negative thoughts about body and weight. 
  5. Don't shame, blame or give simple solutions like "just eat". Eating disorders are complex problems and the right treatment depends on specific symptoms and issues and the severity of the disorder. Treatment with a team of professionals, who specializes in eating disorders, will address, diagnosis and treat the physical and the psychological aspects of the problem.
  6. Eating disorders don't have a look. An eating disorder is a mental illness and you can not determine a person's level of suffering based on appearance or weight. The individual is not choosing to behave a certain way but every individual deserves treatment and help.
  7. Stop the fat talk, diet advice and food talk. For a person who has an eating disorder, they likely already spend a large amount of time thinking about food and body image. Engage in more meaningful conversations beyond food and weight.
  8. Educate yourself about eating disorders so you have a basic understanding of the physical, emotional and psychological effects. Be knowledgeable about resources and sources for help. Encourage your friend/family member to call the free NEDA (National Eating Disorder Association) Helpline at 1-800-931-2237. Mon-Thurs 9am-9pm EST and Friday 9am-5pm EST.
  9. Set limits for yourself and decide what you are and are not willing to do for this person. You can only do so much. Be sure to take care of yourself throughout the process.
  10. The recovery from an eating disorder is a long-term, strenuous, exhausting process, lasting months if not years. While the road to recovery is not an easy one, it's the path worth traveling as it will improve health and quality of life and will finally put an end to the suffering that was keeping someone from living a quality life. 


Your 2017 in Review & 2018 Looking Ahead

The end of the year signifies the turn of a page in yet another chapter of your life story. There could not be a better time than right now to take the time to reflect on the last 365 days. Whether you choose to reflect on your life through the lens of being an athlete or as a leader, parent, friend, employer or because you want change in your career or personal life, reflection fosters self-awareness and change may help you achieve greatness in 2018.

Take some time to reflect on 2017 as you answer the following questions: 
  1. What events/moments went on your highlight reel?
    Your brain will most likely remember more of the negatives than the positives. Acknowledge what went well, the goals that you achieved and the events/experiences that made you feel good.  
  2. Acknowledge your biggest fans and supporters 
    Considering all that you have been through over the past year, who played an important role in your life? Express gratitude to those who made a difference in your life. 
  3. How did you grow this past year? 
    You are on a never-ending quest of self-improvement - always working toward a better version of yourself. Personal growth is the foundation of spiritual, emotion, physical and intellectual health and is an important component in success and happiness. 
  4. What's not working? 
    Without judgement or self-criticism, take an honest look back to recognize what needs to change in your life. Be true with yourself to reveal what's no longer working so that you can live a more meaningful, happy and successful life. 
  5. Theme/name of last year: 
    2017 was the year of ___________. 
Now that you reflected on last year, let's look ahead to 2018. 
  1. What kind of person do you want to be? 
    You carry a lot of titles in your life - athlete, friend, parent, spouse, employee, boss. To be a better person, get specific on how you will do a better job of "showing up" for your roles in life. 
  2. What are your goals? 
    What are your goals, possibilities, intentions? Write down all of your thoughts and make sure they are specific and realistic. Next, how will you stay committed? Make sure you have a good action plan. 
  3. What's your mantra/motto for 2018? 
    This is powerful. If you want something in life, you must attach the positive actions and intentions that will help you succeed. It's too easy to find the negative in life, especially when life isn't going as planned. If you are stuck choosing a mantra for yourself, consider what you need or want out of life in 2018. Words that may come to mind may include: Love, brave, hope, endurance, strength, resilience, present, calm, peace, guidance, happiness, empowerment, kindness, health, joy, freedom, flexibility, commitment, respect, encouragement, confidence, faith, wisdom, clarity, knowledge. 


2018 Trimarni kits - ORDER NOW!

We are so excited that the time has finally come to open our store with our 2018 Trimarni team kits. 

We had so much positive feedback from our kit design in 2017 that we decided to keep with a similar design and to only slightly change the background of the kits for a slightly new and fresh look. And with much request, we will now offer my 2017 pink kit design to the ladies.
We are once again working with Canari Cycling for the 6th year in a row as we have been so pleased with their continued dedication to providing our team with quality, affordable and functional custom gear, never overlooking any detail. 
For the females, you can choose between the black/grey kit or pink kit.

For the males, you have the black/grey kit as your only option.
If you are interested in ordering, our kit store will only be open for two weeks (the store will close on January 12th, 2018). Don't miss this limited time to get your Trimarni kit for training/racing in your 2018 season.

The following kit options are available for purchase: 
 Short sleeve tri suit (featured in picture above)
 Short sleeve tri top
 Sleeveless tri top
 Long sleeve jersey
 Cycling jersey
 Cycling shorts
 Tri shorts
 Bib shorts

We will also have new Trimarni BOCO gear hats, visors and for the first time, headbands - which can be purchased anytime of the year.

As always, thank you for your continued support and we can't wait for you to sport your Trimarni gear in 2018!


If you have any questions regarding sizing, just send us an email with your gender, height and weight and we can give you our suggestions. From our experience, the kits run true to size. 

Here are some kit pics of our amazing athletes in action....