My Triathlon Journey, Living the Dream!: PERFORMANCE NUTRITION 101

NUTRITION

Once again, I am not a nutrition expert. This is what works for me. I can guarantee you that once you get in the habit and lifestyle of eating healthy; you’ll never look at food the same way. Your body becomes a temple, and putting anything in it that does not provide quality nutrients and nourishment for the “machine” is just not an option. The following is excerpts from my coaches’ emails; I have a few websites and my own two cents along the way.

The morning “lemonade” and the post work out smoothie are the cornerstones of my nutrition. Believe me, you drink a 64oz loaded smoothie you are not hungry for a while. There are a few other rules I have for myself:

-I Buy organic whenever possible, especially soft shell fruits and veggies, pesticides equals toxins in your body.

-If it’s in a can or jar its probably not good for me.

-If I cant pronounce the ingredients, I put it back on the shelf.

-Eliminate as much of, if not all dairy from my life, it’s poison.

-The only bread I eat is Ezekiel bread.

-If I’m eating a complex carb it’s quinoa or Ezekiel bread.

-Italian Almond butter over any other type of nut butter.

-I eat bananas like they are going out of style 15-20 daily

-At least one pure fruit shake a day (usually with lunch)

-I cook as little as possible; the heat takes away nutrition from the food.

I know there are a few others that I can’t think of right now, but that’s why this is a work in progress. I do my best to adhere to these principals, we all have our day of cheating or a sweet tooth, but the more I stick to fueling my body with quality the less I even crave foods I once dreamt about. At least this has been my experience so far.

I will post some of my new favorite foods in a few days if you have any questions email me direct.

After I wake up the first thing I do before anything is drink the following:

1-Lemon

2-Pinches of Celtic Sea Salt

4-Droppers of Stevia

Add 20oz-30oz of Water

POST WORK OUT SMOOTHIE (Omarto Email Excerpt)

It is crucial that you begin your recovery process within 30-40 minutes of finishing your training. The process of recovery depends on very particular nutrients, so it can not begin until you put them in your body. The sooner you eat and drink, the faster and more thoroughly you will recover and the sooner you will be ready to perform well in your subsequent workout. This process WILL happen more rapidly during the first hour after exercise than at any later time, provided you ingest the proper nutrients. Exercise-related muscle damage can actually continue for some time after you finish exercising unless you quickly consume carbohydrate and protein to lower cortisol levels and initiate protein rebuilding. CONSIDER YOUR RUNS INCOMPLETE UNTIL YOU HAVE BEGUN TO CONSUME YOUR RECOVERY NUTRITION.

FOUR GOALS OF RECOVERY NUTRITION:

1. REHYDRATION. [WATER + ELECTROLYTES)

Plain water is not absorbed by the body as well as electrolyte solutions. Mixed water with a pinch of Sea Salt, Lemon, Stevia, and Ola Loa

http://www.vitacost.com/compareProducts.aspx?Nr=OR(P_ProductID:40333,P_ProductID:40337,P_ProductID:40338)&qs=x%3d0%26Ntt%3dola%2bloa%2bsport%26ss%3d1%26previousText%3dola%2bloa%2bsports%26Ntk%3dproducts%26y%3d0

2. REPLENISHING MUSCLE GLYCOGEN (Energy store in your muscles from carbohydrates). [BANANAS, BERRIES]

Run duration affects the total amount of carbohydrate used. Legs suffer the greatest carbohydrate losses. Carbos consumed immediately after your run result in twice the amount of Glycogen synthesis as the same amount consumed 3 hours later. The highest rate of glycogen synthesis is achieved when carbohydrate is consumed with a modest amount of protein, because amino acids stimulate additional insulin release, resulting in faster transport of glucose and amino acids to the muscles.

3. REDUCING SECONDARY MUSCLE DAMAGE (Inflammation). [BIOASTIN, ZYFLAMEND, BERRIES]

In order to limit muscle damage you need to take in nutrients that limit inflammation and free radical damage. Antioxidants, vitamin C and E along with Omega-3 fatty acids are powerful anti-inflammatory substances. (BIOASTIN, ZYFLAMEND from Vitacost.com)

4. REBUILDING MUSCLE PROTEINS [SUNWARRIOR PROTEIN, SPIRULINA, CHLORELLA, MACA,]

Cortisol damages muscle cells during exercise by making the body use aminoacids for energy. Cortisol levels remain high after exercise keeping the assault on muscle aminoacids. To limit post-exercise muscle damage and accelerate the repair process you need both protein and carbohydrate. Protein (is made of aminoacids) is the most important nutrient for rebuilding. The fastest rates of post-exercise muscle protein synthesis are achieved when a modest amount of protein is consumed with a fairly large amount of high-glycemic carbohydrates. Just as carbohydrate facilitates muscle repair, protein facilitates muscle replenishment after exercise.

MY POST TRAINING RECOVERY DRINK AND SMOOTHIE:

POST HYDRATION:

1/4 GALLON OF WATER WITH OLA LOA SPORTS, CELTIC SEA SALT, STEVIA, LEMON, HONEY

POST SMOOTHIE:

2 CUPS OF ORGANIC FRESH SQUEEZED OJ

1 SCOOP OF SUNWARRIOR PROTEIN

1 TBS OF SPIRULINA, CHLORELLA, MACA, BEE POLLEN,

¼ CUP OF RAW HONEY

2-4 CUPS OF MIXED BERRIES (ORGANIC KIRKLAND SIGNATURE COSTCO)

4-6 BANANAS

FILL THE GAPS WITH ALMOND OR RICE MILK

2 BIOASTIN AND 3 ZYFLAMEND