Trimarni Coaching and Nutrition

Just because you can run fasted doesn’t mean you should.  The ongoing debate "to fast or not to fast" sparks passionate discussions within the running community, with proponents highlighting benefits like improved fat adaptation and weight loss, while opponents raise concerns about performance, health, and weight gain. Pro ultrarunner @kilianjornet has publicly discussed occasional use of fasting before easy, low-intensity runs to understand how his body adapts to running with depleted glycogen (carb) stores. Meanwhile, other elite ultrarunners, like @mountainroche attribute the “high carb revolution” as the primary catalyst for the increasing rate at which endurance running records are being broken.So, what’s the real story behind fasted running, and is it a strategy worth considering for your training? Check out my full article at Outside Run .

Source The media loves to make nutrition simple. Workout fasted and you burn more fat. If only it was this simple.  When it comes to the physiology of the body during exercise, nutrition is a complex topic. Researchers are still studying the different effects of nutrients, nutrient timing and supplements on exercise and exercise performance. This isn't to say that fat burning doesn't work (it does!) but it's not as simple as not eating carbohydrates before and during a workout.  There's a lot of debate about fasted training, training low, LCHF diets, keto and low carb. Unfortunately, with no middle ground, athletes tend to direct their energy and attention to what's most trendy and popular and for the past few years, carbohydrates have received a bad reputation from the media.  I am a proponent of carbohydrates in the diet. I feel strongly for nutrient timing (eating before/after workouts) and I believe that the use of sport nutrition is critical in optimizing healt...

Do you intentionally underfuel during workouts and/or on race day?  Intentional calorie/carb/fluid/sodium deprivation is not uncommon. As a Board Certified Sport Dietitian, I often work with athletes who struggle with their relationship with food and the body. There's a fear of consuming calories around/during workouts and often train and race with the mindset of "how low can I go??" In other words, the athlete tries to complete a given workout or event with the least amount of calories/carbs possible. Although many athletes learn the hard way through a performance or health decline, it's a wonderful "ah ha" moment when an athlete experiences what a body can do when it is well fueled.  For many athletes, the desire to lose weight and/or change body composition or to become more "metabolically" efficient are the primary motives for underfueling. Intentional insufficient fueling is often the result of a desire to lose weight (or to avoid gaining weig...

Picture Source Not every athlete trains to win a race but most athletes train to maximize the potential of performing well on race day. While your definition of race day success may be to simply complete the race distance and have fun along the way, there are a great number of athletes who pursue the many possible methods of getting the most out of the body through training, in order to meet performance standards on race day. One of those popular methods is metabolically efficiency, which in simple terms, means burning fat in order to preserve carbohydrate stores. As desirable as it sounds to an athlete to become more metabolically efficient, manipulating your diet and fueling strategies in an effort to become a better fat burner is not a requirement to be a better athlete.  The idea of marginal gains lies in the strategy (or method) of trying to gain the 1% competitive advantage. In other words, big successes from a small change.  With lots of confusion on...