Trimarni Coaching and Nutrition

Peanut Butter Protein Balls Featured in  Essential Sports Nutrition Vegetarian, Vegan, Gluten Free Yield: ~30 balls [1 ball = 1 serving] / Prep Time: ~ 20 minutes These no-bake peanut butter energy bites make for a perfect energy-boosting treat when you are exercising, traveling, at the office or in school - they are easy to wrap and bring with you. Super easy to assemble, they offer a satiating combination of protein, carbs and fat, which is the perfect fuel during low intensity exercise or when you need to re-charge during a busy work day. Although most kids don’t need to supplement with protein powder, parents shouldn’t be worried about making these protein balls for young athletes/kids as they are a great fuel source to maintain energy levels during training and games, and a much healthier alternative to heavily sweetened, processed snacks. Ingredients 1 cup old fashioned rolled oats, dry (gluten free if needed) ¼ cup chia seeds 1 teaspoon of cinnamon ...

Question:  There is a lot of talk right now about going Vegan and Plant Based - and how this can improve athletes performances. Obviously with the Game Changer Documentary being a big influence on this. As a sports dietitian and vegetarian, what are your thoughts about a plant based diet for athletes? If an athlete decides to go down this route, what are some of the biggest things they should be aware of in terms of macronutrients, in particular protein? My response: As a 27.5 year lacto-ovo vegetarian, you'd think that I may be a strong advocate of vegetarianism/veganism and would encourage everyone to rid the diet of animal protein. When I was around the age of 10, I returned home from school and told my parents that I had become a vegetarian. I have always loved animals/creatures and this was my way of respecting the lives of animals. I can't exactly remember the root of this decision but every since that day, I have not consumed any type of meat or fish for the p...

Thank you to everyone who has helped to get the word out about my new book Athlete to Triathlete . I was so shocked to hear that my book received an endorsement by Gerry Rodrigues of Tower 26. Here's the link to the podcast (episode #70, ~18:15 into the episode). If you pre-ordered the print copy, it should be on its way to you very shortly! I can't wait for you to get it in your hands. I feel like it's an easy-read but packed with a lot of useful, practical and helpful information, tips and guidelines. After you have had a chance to read through the book, if you could take a few minutes to write a review and post it online at on Amazon , I'd greatly appreciate it. Even just a few sentences can make a big difference in the success of the book. And when you receive your copy, I'd love to see a picture of you with the book (or just the book if you are camera shy). Be sure to tag Trimarni and #AthletetoTriathlete with your picture. Also, if you live in or around...

Recently we received the Garmin Varia RTL510 . I've always felt safe riding my bike on our country roads in and around Greenville as we live in a very bike friendly community where the cars respect the cyclists. But now cycling has become much safer for us. While the roads haven't changed, we can now ride more attentive and aware to the cars around us.  Sold online at a reasonable price of $199 (check out your local run/bike/tri store to shop locally), here are some of the specs:  Provides visual and audible alerts to warn of vehicles approaching from behi nd up to 153 yards (140 meters) away. Tail light offers daylight visibility up to a mile away and is visible within a 220-degree range, so drivers can see you well before the radar sees the vehicle. Sleek vertical design easily mounts to most road-use bicycles, including racing, touring and commuter styles. Requires a dedicated radar display unit or wirelessly integrates with compatible Garmin devices (sold...

Picture  Source At the end of 2019, you probably saw a lot of "year in review" stats floating around social media from your fitness-fanatic friends. While a great way to celebrate all that your body has accomplished over the course of a year, it's not uncommon to hear things like “I only need 50 more miles to make it to 5000 miles of biking for the year, I need to run 8.37 more miles to reach my yearly goal or I didn't reach my swimming goals." Not too long ago, GPS watches didn't exist. The website MapMyRide.com (or run) didnt exist until around in 2005. Unless you measured a distance by a bike computer, ran around a track (or marked course) or drove a specific distance in your car, there was no easy way to know your running miles. To track your workouts, you kept a written log in a journal . There was no Strava or Training Peaks to  accumulate your swim, bike or run total distance.  In many ways, life was actually a lot more simple without all of...

This Kale, Broccoli, and Sesame Noodle Salad is bursting with flavor. The veggies and homemade dressing fancy up those inexpensive packages of ramen noodles (no need to use the soup base flavor packets as they are packed with sodium and not needed in this recipe). Serve this salad at room temperature or make ahead, refrigerate, and serve chilled (the leftovers are even more flavorful!). Add your favorite protein and you have a flavor-bursting balanced meal. Kale, Broccoli, and Sesame Noodle Salad By Joey Mock, RD, LD, CLT Shopping list Head of broccoli  Garlic cloves (2) Sweet chili sauce Red wine vinegar Canola oil  Kosher salt Black Pepper Scallions (3) Ginger  Kale (large bunch) Dried ramen noodle packages (2) Optional: Mint, sesame seeds for garnish  Ingredients 1 large head of broccoli, cut into medium sized florets with some stalk attached 2 garlic cloves, minced, divided 1½ teaspoons sweet chili sauce 1 tablespoon plus ½ cup red ...

Over the past few weeks, Joey and I have dedicated our free weekly Trimarni newsletter to the topic of lifestyle changes - specifically meal planning. You can have all the best intentions to eat a more nutritious diet and you may even have a variety of nutritious foods at home. But a busy schedule is one of the top reasons for not staying consistent with nutritious eating habits. Thus, the perfect reason to become better at meal planning.  Imagine the scenario where you are exhausted, hungry and crunched for time and within a few minutes of walking through the door, you have a delicious home-cooked meal (or brown bag lunch) ready for you. If it sounds too good to be true, with a bit of planning you two can make this a dream come true. One of the most common reasons why most people struggle with meal planning is that there are many different types of meal prepping strategies. With so many different methods, you want to consider your grocery shopping style, work/life schedule,...