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Showing posts from January 13, 2019

Building your team of experts

When browsing a popular forum page not too long ago, I came across a thread of an athlete looking for nutrition assistance. One of the comments had me thinking about the overwhelming number of experts that an athlete can choose from when it comes to assistance with health, body composition, mental skills, fitness and performance. This certainly extends to doctors, physical therapists, massage therapists, strength coaches, etc. I believe that there's someone out there for everyone BUT you do have to do your due diligence. What is it that you need from your professional and does she/he have a similar belief structure as your own?  Today, it's easy to turn to the internet and social media for health advice but the WWW isn't the best place to get information as it relates to your personal situation. As it relates to finding the best "expert" to assist in your health, performance and/or body composition goals, here are a few of my tips: Credentials -  T

Sport Nutrition Myth or Fact??

You can get dehydrated in the cold or when swimming. FACT When exercising in cold environments, respiratory water loss increases because of the low humidity and increased ventilation rate. Additionally, under all your clothing keeping you warm, it’s possible for sweat rates to exceed 33 ounces per hour. When swimming, if internal body temperature exceeds the sweat threshold, you will sweat (even if you don’t feel it because you are already wet). You may also find yourself needing to urinate more often when swimming due to the increase in plasma volume that occurs during immersion from high pressure baroreceptors. This may increase risk for dehydration. Make sure to stay up with your hydration intake in cold weather and while swimming by bringing a water bottle with you (or a sport drink when appropriate).  Caffeine causes dehydration.  MYTH Athletes have been cautioned to avoid caffeine (ex. coffee) before and after exercise due to association with dehydration or electrolyt

Triathlon Night Event

Calling all new, future and current triathletes in and around the Greenville area!!! To kick-off 2019, we invite you to show support for our amazing Greenville triathlon community by attending "Triathlon Night" at Carolina Triathlon. When: January 27th, 2018 Time: 5:30-7:30pm Where: 123 Welborn Street Suite 102 Greenville, SC 29601 We look forward to the opportunity to connect you with other triathletes in and around the Greenville area who also love the swimbikerun lifestyle. If you are new to the area or new to triathlon or you just love triathlon, come meet several of the local "experts" who work with triathletes (Coaches, PTs, Massage Therapists, Strength Coaches, Race Directors, Store owners, etc.). After a meet and greet, we will have a Q&A with the local triathlon coaches and professionals for you to ask questions. Every coach/professional is welcomed to provide information about his/her services and sell gear/services.

Recipe: Sweet Potato Protein Pancakes

Athletes love pancakes! Therefore, I knew that I needed a pancake recipe in my book  Essential Sports Nutrition . However, I didn't want just a simple pancake recipe. When I make pancakes, I typically keep it super simple (basic ingredients) or I use a box of Kodiak cakes  (which also works great for traveling) but I wanted something a bit more nutritionally complete to help meet the needs of an active individual. Joey mentioned to me about her sweet potato pancake recipe that included cottage cheese. At first I was skeptical.....I love cottage cheese but in pancakes??? But these pancakes came out amazingly well! Satisfying, protein-packed and a perfect option for an on-the-go snack or for breakfast. Enjoy! Sweet Potato Protein Pancakes Yield 10 (4 1/2 inch pancakes) Prep: 15 minutes Cook: 15 minutes Ingredients 2 sweet potatoes 1 cup gluten-free rolled oats 1 cup 2% cottage cheese (my favorite brand is Daisy Brand ) 2 large eggs 4 large egg whites 1 tsp baking

Don't forget the small things

It's a common occurrence. The injured athlete is dedicated to physical therapy in order to get back to training and once the athlete is "healed," daily rehab exercises are pushed aside. Little does the athlete consider that these rehab exercises are now beneficial as prehab exercises - to reduce the risk of a future injury (or re-injury). With this being my 13th consecutive season of endurance triathlon training and racing, I won't lie - I've made my fair share of mistakes and very stubborn decisions during my early years. Triathlon has been an incredible hobby for me because it's taught me a lot about patience, hard work, time management and structure. In today's society, epic workouts and big results are easily highlighted. We often see the highlight reel instead of the behind the scene moments. This often leaves us feeling like results are easy to achieve so long as you work hard. As I train for my 15th (IM Canada) and 16th Ironman (Ironman Wo