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D3 University is our library of articles and videos from the D3 coaches and other experts to help you train and race your best.
The Triathlon Minute, Episode 87, Replenish Fatty Acids
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. D3 Nutritionist Megan Forbes brings to light the importance of replenishing fatty acids during…
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…
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…
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…