The Part II: Clarifying Protein Needs by Gender and Carbohydrates by Race Distance

In the article 3 Nutrition Must-Haves for Triathletes I shared information about protein, carbohydrates and hydration needs for endurance athletes. That generated two important questions about protein intake by gender and carbohydrate needs for different race distances. This Part II…

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Smart Eats For Spring Training

As spring approaches, I hope many of you are able to get outside rather than being stuck on a trainer or treadmill.  As this happens training loads often increase, and therefore, so does your nutrition intake. Some people make the…

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THE OFF-SEASON IS ENDING, NOW WHAT?

This is your alarm clock, the off-season is ending!   From Thanksgiving through the New Year, many of us are in the “off-season” and with that comes a license to eat, drink and not train as much.  While I am a…

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Nailing Your Daily Nutrition

Now is the time to think about your sports nutrition. As you start to build into your base phase, add miles, or gear up for your races, it’s important to take note of the fourth discipline in triathlon, nutrition. I…

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How Much Protein Do You Really Need?

The human body is made up of about 45% protein.  It is a vital macronutrient to your overall health with primary functions in movement contracting muscles, immunity (antibodies), structure (collagen), transport (hemoglobin), the list goes on and on.  Proteins are…

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4 Goals of Recovery Nutrition

The 4 goals of recovery nutrition include: Restore fluid and electrolytes (sodium and potassium) lost in sweat; weigh before and after exercise and replenish what was lost Replace muscle fuel (carbohydrate) utilized during practice, some people need more fat and…

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Looking for Redemption?

As we approach fall, many triathletes have completed their “A” races for the season – or at least the first of them. Maybe you had a great day and are working to identify those minor tweaks to make your next…

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3 Nutrition Must-Haves for Triathletes

What are my protein needs as an endurance athlete? Protein needs for athletes are 1.7-1.9 grams of first-class protein per kg bodyweight per day. This will help build lean body mass as well as recovery in terms of muscle building…

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Pre and Post Workout Recipes

These muffins are best enjoyed as a snack or pre-workout Banana Muffin  2 medium bananas 5 eggs 1/4th tsp salt 1/4th cup honey 2 tsp baking powder 1/3rd cup ghee or coconut oil ½ cup coconut flour Yields 10 muffins Blend…

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Flourless Pancakes

As we hunker down in the midst of winter, I thought I would share one of my favorite recipes for pancakes. These are easy to make with very little prep time and perfect for a post workout breakfast.  They also…

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The Triathlon Minute, Episode 91, Maintaining Protein in the Off-Season

D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know.   Protein matters to your immune system and to your body’s ability to detoxify. Nutritionist…

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The Triathlon Minute, Episode 87, Replenish Fatty Acids

D3 Multisport is proud to release the video series, ‚ÄúThe Triathlon Minute‚Äù. Invest 1 minute each Friday and you may learn something you didn‚Äôt know. D3 Nutritionist Megan Forbes brings to light the importance of replenishing fatty acids during the…

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The Triathlon Minute, Episode 44, Nutrition on Race Day

D3 Multisport is proud to release the video series, ‚ÄúThe Triathlon Minute‚Äù. Invest 1 minute each Friday and you may learn something you didn‚Äôt know. Nutrition (and other factors) on race day can make or break your outcome. Learning what…

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Dangers of Taking in too much Protein

Protein is a vital and essential nutrient for an endurance athletes‚Äô diet that is used to help build proteins in our body we need to function. There are 20 different amino acids that if assembled into various chains will create…

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Protein and the Endurance Athlete

Q: I train 5-6 days a week for triathlon and consider myself well trained. I am having increased in soarness; how much protein does an endurance athlete need? A: As we head into pre-season training, the questions arise: how much…

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