Whether you are gunning for a PR, podium placement or toeing the line at your first IRONMAN or marathon, the one thing that links all athletes is the desire to be in the best shape while feeling good in our own skin. Because of our heavy training load, it’s crucial to follow a nutrition plan that matches activity level while supports health and performance. But this is where things get tricky and body composition can easily be confused for fitness.[Read more…]
Part III of The Female Athlete’s Guide to Fueling & Hydration. In this blog, we discuss the role of recovery, how to optimize and accelerate recovery, and the best options and strategies for female athletes.
The post workout/event recovery fuel is designed to speed up the repair of damaged muscle tissue, replace glycogen/energy stores, and promote physical adaptation. Immediately following a training session, muscle cells are open, insulin sensitivity elevated, and the body is primed to absorb simple sugar and protein, so the quicker you refuel, the better.[Read more…]
Part II of The Female Athlete’s Guide to Fueling & Hydration. Part I covers Pre-Workout Fueling. Here, we address how a female athlete can best fuel and hydrate in a training/race environment to ward off GI distress and perform to their full potential.
There is a lot of confusion around what brands and types of fuel are best–and for a good reason. The market is flooded with a variety of sports nutrition products, and what works for one athlete won’t necessarily work for another. This is all the more reason to test drive the products for yourself. The end goal being that come race day your fuel plan is ironclad.
What a Woman Should Eat During…[Read more…]
Imagine you are preparing for a long road trip. How often do you pack the car, check for missing essentials, hit the bathroom, and fill the gasoline tank with water before heading out of town? Never, I hope! Why, because cars don’t run on water. Automobiles use gasoline as fuel and depending on the vehicle, they require a specific octane rating for optimal performance. Similarly, an athlete, specifically a female athlete, should take the same approach to her fueling plan.[Read more…]
The holiday season is upon us, and while this is a fun and festive season, it can also be challenging to stay on track with healthy eating and training, which can lead to weight gain and loss of fitness. Read on for my top 11 tips for holiday eating for athletes.
It’s true that endurance athletes require more protein than their sedentary counterparts. And while many athletes meet or exceed the recommended daily protein requirement, they may not be distributing their protein intake appropriately. Consuming too much protein can be as risky as not having enough. Excess protein increases the production of ammonia (as a waste product), which the body eliminates via urine and sweat. As a result, ridding the body of ammonia requires adequate hydration to process the waste. Alternatively, inadequate protein intake can negatively affect the formation of hormones and enzymes and hinder muscle recovery/repair post workout.
Whether you’re a seasoned athlete or new to the 140.6 scene, nailing your IRONMAN bike fueling/hydration plan can be tricky, with a lot riding on getting it right. With the numerous sports nutrition products on the market today, figuring out how to fuel for 5-7 hours can be daunting, and there’s no one-size-fits-all solution. What works for one athlete doesn’t necessarily work for another, and no matter how appealing it might sound, the “rolling buffet” approach—eating and drinking everything in sight along the race route—will do more harm than good.
There’s no denying that endurance triathletes put themselves through intense training loads—all for a good cause, of course, but at what health cost? The purpose of a heavy training load is to improve aerobic endurance, muscle adaptation, and strength, but it also increases oxidative stress, better known as inflammation. Many people don’t realize how much they can reduce inflammation with food!
Inflammation is a bit of a buzzword in health these days but in reality, [Read more…]