Trimarni Coaching and Nutrition

I've heard some recent talk by athletes of their concerns of a post-workout smoothie containing berries and greens. Athletes are hearing that they should avoid berries and greens for at least 4 hours post workout in order to optimize recovery. The case for avoiding antioxidant rich foods immediately after exercise is based on research saying that "antioxidant supplements seem to be working against the beneficial effects of exercise: Promoting, rather than reducing, oxidative stress." In other words, antioxidants can actually increase inflammation, rather than decreasing it. As a Board Certified Sport Dietitian, I'd like to share my thoughts on this topic. But first I'd like to say that this is a topic that needs much more quality research before we (nutrition experts) can make a general recommendation to apply to all athletes. A free radical is an unstable molecule that’s missing at least one electron in its outermost orbit, which causes it to be negatively c...

April 2014 issue of  Triathlete magazine Knowing what foods to eat to fuel your training is important, but to reap the benefits of the nutrients, it’s the when that really matters. Before and during a workout, your goal is to increase the delivery of nutrients to your working muscles to maintain glucose levels, postpone fatigue and improve your hydration status. After you’re done training, the focus shifts to replenishing glycogen stores and initiating tissue repair and muscle growth so you can bounce back even stronger for future workouts. With the following fueling suggestions, I will help you reduce risk for GI distress and help you find yourself gaining a competitive edge. How To Fuel Before Workouts Eating something before a training session is critical, as it will better prepare your gut for race day and help you to become more aware of how your body absorbs and metabolizes fuel in varying intensity levels, durations and weather conditions. Note : For an ind...