Skip to main content


Showing posts from November 25, 2018

Pre-workout: To eat or not to eat?

One of the greatest challenges for an endurance athlete is translating the fitness gained in training into a great race day result. Interestingly, far too many athletes don't compete based on repeated training-related decisions. As an example, many (if not most) athletes tend to underfuel in training and overfuel before and during race day. To feel confident for race day, you need to feel confident with your training-related nutrition decisions. Therefore, train like you want to compete. It seems obvious that if you want to excel on race day, you should make repeated decisions in training that help you prepare for your upcoming race. Rushed and busy schedules, poor planning, misguidance from social media "experts", a complicated relationship with food and the body and unhealthy lifestyle habits make it easy to check off workouts without making significant gains in performance. Unfortunately, athletic success doesn't occur when you are a dedicated exerciser wh

Are you struggling with pre-workout fueling?

Pre-workout nutrition advice is confusing. The main reason for so much conflicting advice and recommendations (to eat or not to eat) relates to conflicting research studies. Because of the many different study designs, using trained, untrained and elite athletes, it's nearly impossible to compare results to prescribe one general pre-exercise fueling strategy. Interestingly, most athletes will perform better when eating a small snack before an early morning workout - regardless of the intensity and duration of exercise. However, there are reasons why athletes will struggle when eating before an early morning workout - specifically digestive issues and reactive hypoglycemia. As a Board Certified Sport Dietitian, my practice revolves around helping athletes eat in a way that fosters improved performance in training and on race/event day. At Trimarni, our focus is to help athletes experience athletic excellence without compromising health. Therefore, when prescribing strategies

A Greenville Thanksgiving

I have a lot of great memories of Thanksgiving with my family. Being with my dad, mom and brother (and often extended family) was a special time for it wasn't that often that we would all be together at the table. Since my dad passed away in May 2014, I find myself thinking of all the laughs, good food and memories that we made together as a family on Thanksgiving. This year was low key for me and Karel. With my mom out of town, we joined the family of my friend (and swimming partner) Kristen for delicious food, stories and laughs. Kristen use to race as a professional Ironman triathlete back in the late 90's so I had a lot of fun scrolling through her scrap books as she reminisced about her past Ironman/triathlon days.  I yummed over my Thanksgiving plate - it was filled with color and just enough (but not too much) food to leave me satisfied and feeling good in my belly. Pictured above is mashed potatoes, roasted vegetables, a wild rice mix with cranberries and my

Pomegranate Kale salad with Lemon Tahini dressing

If you are looking for tips to eating healthier or getting your diet back on track after overeating, I have one best tip for you: Meal Prep. Before you start another busy week of life, set aside time today to prepare a few meals (or meal components). Let's get real - when you are completely exhausted, pressed for time, hungry and tired, the last thing you want to do (and will do) is spend time preparing a meal. This is why prep is key. Do the extra work now so that later, it's easy to properly nourish and fuel yourself. I prepared a delicious salad for Thanksgiving and thought it would make the perfect prep/plan ahead salad for your upcoming week. The best part is the dressing! Pomegranate Kale salad with Lemon Tahini dressing Ingredients Salad 6 cups rinsed and chopped kale Seeds of 1 pomegranate 1 large mango, chopped (or 2 small pears) 1/2 cup chopped pistachios Dressing 1/4 cup lemon juice 1/4 cup apple cider vinegar 1/2 cup tahini 3 tbsp GF tamari sauce 3 small cl