Trimarni Coaching and Nutrition

For several decades, extensive scientific research has focused on what and when to eat before, during, and immediately after exercise to enhance the adaptive response to exercise. For example, prolonged exercise depletes muscle glycogen storage and breaks down muscle tissue, which increases the risk for fatigue and immunosuppression (greater risk for sickness). Consuming carbohydrates and protein within ~30-minutes after a workout can help you build muscle, store energy, and minimize tissue damage. Unfortunately, nutrient timing is a confusing nutrition topic because most strategies conflict with the “healthy” nutrition advice given by experts regarding weight loss and management. As an example, a fitness enthusiast may be told to restrict dietary carbohydrates around exercise to lower insulin levels. This can help with fat loss. However, insulin is a powerful anabolic hormone and with the help of carbs, it plays a vital role in transporting amino acids, fatty acids or glucose from the...

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...

  Since December 5th, we have been extremely lucky with our weekend weather. We have been able to ride outside every Saturday morning for the past two months. Although a few of those rides were rather cold, drizzly and windy, the weather seemed to always be in our favor.  This past weekend was a different story. On Saturday morning, it was cold and rainy. Although the trainer is always available for a weather-controlled indoor ride, I craved a change in the routine. Maybe it was meant to be.  Instead of staring at the wall for a few hours, I decided to start my workout with 30 minutes of mobility and strength (with EC Fit On Demand) and then headed out in the light cold rain for a run on my favorite long run loop. Although I wasn't quiet sure how to dress, I found myself comfortable and happy running in the light cold rain. I listened to two triathlon podcast interviews during my run and found delight in dodging the puddles and feeling the wind in different directions as ...

  Should we be surprised in our diet crazed, body image obsessed society? Research shows that almost 75% of athletes do not eat enough calories to fuel workouts and to perform to full capabilities on event day. Some of this is unintentional as many athletes underestimate how much food/calories are needed to keep the metabolic processes functioning well with the added load that exercise brings to the body. But undereating is not always unintentional. For a large number of athletes, undereating is intentional and purposeful.  Asking your energy-deprived body to perform doesn't make much sense but sadly, far too many athletes intentionally restrict food intake (specifically carbohydrates) - often to lose weight, become more metabolically efficient or to change body composition.  Although it's clear that committing to adequately fuel your body can improve performance, reduce the risk for injury and enhance well-being, far too many athletes are more motivated to undereat - tha...

  Do you use food as a tool? From a very young age, diet tricks, hacks and tips are introduced as a way to change the way that you look, to improve health or to gain control over eating. While some of these strategies can be helpful, many are unhealthy and sometimes hazardous to your health and well-being. Your thoughts about food matter. In our diet-crazed society, eating too little, eating too much and never eating with pleasure can be harmful for the body. Both undereating and a cycle of restriction and binging can have serious effects, especially when this style of eating becomes a way of life. Feeling “fat” can make you more obsessed and preoccupied with food – making you more irrational about how you really look and more inflexible with your food choices. Because under or overeating can cause many psychological and physiological effects, shifting the way that you look (and speak about) food is critical. The effects of poor nourishment on the brain can lead to difficulty in ma...

GI (or gastrointestinal) issues are no fun. GI issues are one of the most commonly blamed reasons for underperforming on race day. In some cases, gut related issues can result in athletes not finishing the event.  Many athletes have come to me expressing great frustration and discomfort from nausea, bloating, gas, bloody diarrhea, loose stools, cramping, stomach pain, abdominal distention or vomiting during training and competition. While these complaints can have a negative effect on performance, they have an even bigger impact on physical and mental health.  Thankfully, several research studies have discussed the reasons why endurance athletes are at great risk for GI issues. There is also good research discussing how to mitigate these issues during exercise - especially in the heat, at high intensity or during long duration.  Reduced blood flow to the intestines during exercise is one of the main contributors to GI symptoms. These issues are only exacerbated when the b...

Karel recently got into gravel riding and his immediate response was "why didn't I find this earlier?"  This past year has really taught us to embrace the current moment and to take advantage of every moment. With such an incredible triathlon playground in and around where we live, we have kept our love for nature alive by finding different ways to use (and improve) our cycling fitness. Most recently it was the GVL WBL 8-week group ride series and now I've ventured into gravel riding.  My first and second gravel ride was in Dupont State Forest. The first ride include snow, ice, mud and everything else - Karel didn't take it easy on me. Let's just say I learned a lot over 28 miles and 2.5 hours. My second ride was mostly gravel with a mix of roots, leaves and dirt. My third ride was on Friday (a few days ago), when Karel took me on a gravel ride adventure just outside our front door. We made our way to part of the Furman Cross Country course and then on the o...