Nutrition

  • Winter Nutrition for Athletes

    Winter nutrition is as important as race season nutritionThere is, rightfully so, a lot of focus on nutrition during the racing season. What should you eat to prepare for a race; what should you eat during a race; and what should you eat to recover from racing and training? But what about winter nutrition? Let's take a look at eating and drinking during the off season!

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  • Why Protein for Endurance Athletes

    by Eric Bockelman, Dietitian

    Why Protein for Endurance AthletesWhether you are a swimmer, cyclist, or runner, endurance- and cardio-oriented athletes typically fuel their bodies with carbs and skip over one of the most important building blocks in an athlete’s diet: protein. Whether you are a bodybuilder or a marathoner, it is important to integrate adequate amounts of amino acids/protein into your diet. These nutrients are necessary not only for muscle formation but for muscle repair.

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  • Avoid Holiday Weight Gain with 5 Easy Tips

    by Eric Bockelman, Dietitian

    Avoid holiday weight gainThe days have been growing shorter and the nights getting longer, and as we get further and further into the winter months it gets harder to be active and exercise. A difficult issue most endurance athletes run into during this time of year are those unwanted holiday pounds. Whether you intend to overeat or not, the average American consumes consumes around 4000–4500 kcals in a given day. This is a far cry from what the vast majority of us need simply to maintain our current weight. With proper planning it is possible to avoid holiday weight gain and still enjoy the season.

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  • Prevent Sports Anemia

    by Eric Bockelman, Dietitian

    Spinach has ironAs endurance athletes we constantly challenge our bodies through sport on a daily basis. These increased demands often can cause specific deficiencies that compromise our bodies' normal processes.

    One specific and very common level that is often compromised is iron. When this mineral is low it can lead to a condition known as anemia. This is when your body has a significant decrease in the number of red blood cells, more specifically a decrease in the hemoglobin concentration in the blood. Iron plays an important role in this process because it is what binds oxygen for transport in the body. A deficiency in iron can lead to a few symptoms.

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  • On-The-Go Snacks

    by Dietitian Ellen

    On The Go SnacksPicture this: You are in between a bike test and a meeting with the boss in 45 minutes. The bike test has left you famished, and the probability of passing out (or a less dramatic hunger growl) during the meeting is great. What do you do?

    At this point it might seem impossible to resist the golden arches on your way into the office, because it is quick and easy and that is all you have time for. This is where you need a back-up plan at all times. I hate to say it, but if you fail to plan, you can plan to fail. Of course, there are endless amounts of sports nutrition products available, but here are a few more natural food options to add variety, not junk, to your repertoire. Throw these items in a purse, murse, or gym bag and always be prepared.

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  • Whole Wheat Bread vs White Bread

    by Dietitian Ellen

    Whole Wheat BreadThere is a great debate taking place at the world headquarters of Discount Tri Supply in Ankeny, Iowa. Any guesses as to the topic of discussion?

    Maybe we’re debating the optimal head/neck angle to achieve the most aerodynamic position for a 70.3 race?

    Or possibly the most favorable brand of goggles to allow for the best peripheral vision to check out the guy in the lane next to you at the YMCA, without having to make it obvious that you’re staring at him?

    Wrong and definitely wrong (but we probably have the goggles you are looking for, if this interests you).

    The somewhat unsuspecting debate is also a long standing debate in the nutrition world. What is the difference between white and whole wheat bread? Is one really that much better for you, nutritionally, than the other? Read on, my friend, and find out.

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