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Showing posts from February 23, 2020

Optimize your diet

When it comes to sport success, diet is a big piece of the puzzle that many athletes fail to master (or appreciate). Creating a healthy diet to optimize sport performance is not as confusing as many people make it out to be. Although intense and prolonged training increases energy, carbohydrate and fluid needs, the essential nutritional needs of active individuals are very similar to sedentary people in order to help maintain a healthy weight, reduce risk for disease, improve physical and mental health and live a longer, healthier life. Despite the strong relationship between good nutrition habits and athletic success, many athletes overlook consistent nutrition habits in favor of training harder or longer. However, it’s only when you supply your body with optimal nutrition can you perform at optimal levels. With many strong opinions on nutrition, it’s easy to fall victim to extreme dogmatic nutrition approaches. But the truth is that every human being responds differently to diff

Instant Pot Lentil Soup

Whether working, running around, or training in the cold weather, there is nothing better than a bowl of soup to warm you up and thaw you out after your chilly outdoor endeavors. This Instant Pot Lentil Soup is not only healthy, hearty, and meat-free but also delicious. Leftovers reheat well. Refrigerate or freeze leftovers in freezer safe mason jars. Reheat gently, adding a little extra water or broth to thin if needed, for a quick lunch or dinner meal. Instant Pot Lentil Soup By Joey Mock, RD, LD, CLT Ingredients 2 tablespoons extra-virgin olive oil ½ medium yellow onion, small diced 4 medium carrots, peeled and diced 3 stalks celery, diced 4 sprigs fresh thyme, leaves removed and stems discarded 1 teaspoon kosher salt ¾ teaspoon smoked paprika ½ teaspoon black pepper 1 ½ cups dried lentils (green or brown), rinsed 4 cloves garlic, minced 1 (8 ounce) container fresh baby portobello mushrooms, chopped 1 can (~26-30 ounces) crushed or finely chopped tomatoes 6 cu

Fuel your body in motion

There will come a point in your athletic journey when your daily diet will no longer provide all the energy that you need to support your workouts. Failure to nutritionally adjust your caloric/macro intake to an increase in training volume and/or intensity increases the risk for injury, sickness and burnout. Sport nutrition recommendations can be confusing as most tips conflict with healthy-eating advice. For example, many athletes workout with a goal of losing weight. Asking an individual to eat before a morning run may conflict with the belief that a fasted workout will burn more body fat. Additionally, nearly all sport nutrition products – like gels, energy chews and sport drink powders – are rich with added sugar. And as we all know, our society already has a problem with over-consuming sugar-sweetened beverages. However, the nutrition consumed before, during and after specific training sessions is designed to fuel your training sessions, whereas your daily diet supports yo

The never-ending race weight discussion

Within certain sports (ex. triathlon, running, cycling, etc.) it’s not uncommon for athletes to manipulate the diet in order to achieve a lower body fat percentage - believing that a body that weighs less will lead to athletic success. Whether for aesthetics, competitive leanness, body dissatisfaction, or in pursuit of an ideal “race weight,” what may start as an innocent attempt to lean-up or to lose a few pounds, can easily spiral out of control - undermining health, training, recovery, performance and mental well-being. Although there are safe and healthy ways to change body composition, it’s not uncommon for athletes to engage in unhealthy weight loss methods, resulting in great emotional and physical consequences. Disordered eating is a general term describing harmful, obsessive or extreme eating behaviors that are used in attempt to achieve a lower than normal body weight. Examples include rigid or righteous eating, fasting, anxiety, control or preoccupation with certain foo

Stretch your comfort zone

In six months, I will be doing something that I've never done before. From August 22-28th, I'll be riding my bike for seven consecutive days, covering over 500 miles and 65,000+ feet elevation gain. My bike will take me from Megeve, France to Nice, France as part of the Haute Route. Oh yeah, and Karel will be joining me for this "fun". Although I love the sport of triathlon and I still feel challenged by training and racing, there is a sense of familiarity and certainity after 14 consecutive years of long-distance triathlon racing. When I started the sport, I was stepping outside of my comfort zone by doing things with my body that I have never done before. Today, triathlon is where I feel most at home. Psychologically, triathlon is my comfort zone. Although staying within my comfort zone has resulted in consistent training and performance improvements, I feel it's necessary to find ways to step outside of the comfort zone with a new challenge. I'm c