Your Complete Knowledge Center
D3 University is our library of articles and videos from the D3 coaches and other experts to help you train and race your best.
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…
World’s Most Complicated Oatmeal Recipe
I think about my nutrition a lot. My philosophy is that sometimes you have to eat for nutrition and not just for taste. My goal is to make something taste good and keep it‚Äôs nutritional integrity. However, sometimes I will…
Optimal Sports Nutrition for Endurance Athletes
Are you looking for that ‚Äúsomething‚Äù to help take your health and athletic performance to the next? Below, I provide you with latest in nutrition & exercise science to help optimize health and achieve peak run performance. #10 IMPLEMENT CARBO-LOADING…
Food, not Supplements
Nutrition research generally focuses on the effect of individual nutrients or food components on health and disease. To understand mechanisms, it‚Äôs necessary to use single nutrients or dietary constituents so that complex interactions don‚Äôt make the interpretation of experimental results…
The Glycemic Index in Sport
The glycemic index (GI) provides a way to rank carbohydrate-rich foods according to the blood glucose response following their intake. The GI is calculated by measuring the incremental area under the blood glucose curve following ingestion of a test food…
High Octane Pancakes
In one bowl mix: 1 cup oatmeal, 1 cup flour (I have experimented with white and wheat, but you must use AT LEAST 1/2 white), 1/2-3/4 cup of brown sugar, 1/2 tsp. baking soda, 1 1/2 tsp. baking powder, cinnamon…
Meal Timing, Composition and Amount
Proper meal timing, meal size, and meal composition is critical to provide even blood glucose levels throughout the day to train and work. Proper fueling throughout the day (distributing calories evenly throughout the day) is also essential for weight control.…
Winterize your Hydration Plans
Cold weather is upon us and as you begin to bundle up for your outdoor exercise please make sure you don‚Äôt become dehydrated! You might think ‚Äì dehydration, in cold weather, really? Yes ‚Äì really. Basically, you do not feel…
Iron Defficiency and Endurance Athletes
Every endurance event is a challenge beginning with your training and being able to make it to the starting line 100% healthy. Throughout your training you may come across constant fatigue (abnormal amounts), increased heart rates during exercise that (abnormal…
Peanut Butter Beast Bars
Here in California, spring is in full swing, which means that weekends are filling up with big training rides, runs, and adventures in preparation for summer efforts and events. I‚Äôm sure that all of you athletes around the country can…
Calories Decisions: Using your BMR Effectively
For individuals looking to lose weight or lean out, and add healthy lean muscle mass, knowing and understanding one‚Äôs BMR (Basic Metabolic Rate) is a critical value as a starting point. In general terms, BMR is the energy expenditure associated…
Vegetarian Diets and Athletic Performance
Vegetarian diets have been continuously gaining popularity due to numerous studies reporting an assortment of healthy benefits. Naturally, most endurance athletes are health conscious and take notice, but also pose the question ‚Äì could this improve my performance too? That…
Smart Snacking on the Road
Have you ever found yourself away from home, hungry and settling for greasy fat food? Reaching for sugary sweets and fatty fast food chain options can be damaging to your diet, messing with your mood, and hindering productivity. We‚Äôve all…
Nutrition Strategies for your Triathlon Training
Begin with the end in mind! You don‚Äôt have to be a professional athlete, just do what they do. Read on to learn how! The bike leg of your race is done and you‚Äôve made great time, but your body…
3 Pillars to Sports Nutrition
There are 3 pillars to sport nutrition that will give you the best chance at success. Stay hydrated. Provide fuel for your muscles. Promote optimal recovery after exercise. Apply these principles correctly and you can consistently maximize the gains from…