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Showing posts from January 11, 2015

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 m…

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!!

THE LAST DAY TO ORDER IS TODAY!

THE TRIMARNI KIT DESIGN 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…

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!

source

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,…

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 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. 
He…