Tag Archives: triathlon nutrition

Nailing race day nutrition

Race performance is not only about the fitness you have gained through training but it is also about nutrition on the day. Nutrition plays a significant role—get it wrong and all the fitness in the world won’t result in a good race.

Nutrition seems to be a major stumbling block for many athletes come race day, yet is rarely a problem in training. Considering how much we train and how many of our sessions are race specific, it is crazy that nutritional problems are so common in races. Continue reading

How To Stack Nutrition Supplements Pre-Race – Live Workshop Now Available For Download!

With so many supplements on the market that claim to help you in a variety of ways its hard to know what is fact and what is fiction, never mind how to stack them going into a race.

The fact of the matter is there are supplements out there that will help your performance. Knowing what to take and when to take them, is key not only every day but also leading into your race.

In this call, you’ll learn:

-What works
-What to eat right when you wake up (with breakfast)
-What to eat 45-60 minutes before the race
-What to eat 5 minute before the race
-What to eat during the race

To listen now or download for later, keep reading!
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“How To Carbohydrate Load or Carbohydrate Taper” – Live Workshop Now Available For Download

Nutrition the week leading into a race is often ignored by many athletes. The myths and rituals around carbohydrates specifically, can make it hard for an athlete to know what to do. Should you stuff your self at the pasta dinner the night before a race? Do you need to eat tons of carbs the week leading up to your race?

Ben & Kerry dispel all the myths around carbohydrates and racing and teaching you what you need to know so you can be optimally fueled going into your race.

Keep reading to listen now or download for later!

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What Energy Drinks Are Really Made Of

The world of nutrition is one of the most complex and most controversial subjects. I have lost count of the number of manufacturers producing energy drinks, electrolyte replacement drinks, gels, bars, and any number of other variations that have appeared in the last 12 years.

All manufacturers claim that their products are the best for various reasons—but who is actually right?

I have never backed a brand of energy drink purely because I get the same effect from a large percentage of them, and because some are absolutely horrid. However, my experiences don’t mean that yours will be the same; I have had upset stomachs, nausea and vomiting while riding my bike with some of the stuff.

The latest one I tried gave me a headache that felt like I had gotten myself quite intoxicated the night before! That happened not just once, but three times, each after rides following the same route, riding the same intensity at set stages BUT changing the mix from 100%—as indicated on the container, to 60% of the recommended mix.

For any person to say that their drink is the best in the world for you must be someone who knows every single little thing about each athlete; their sleeping & eating patterns, work, family and social responsibilities and stresses, and how their bodies function with certain foods all rolled into one. It ain’t happening is it? Continue reading

“How To Eat A Healthy Triathlon Diet” Now Available For Download!

Diet is one the most underlooked aspects in triathlon performance. Fueling for a triathlon is done before, during and after training and racing. Being deficient or not taking advantage of ideal timing of nutrients can impact your training, racing and recovery in massive ways.

This can be a very complex topic but the coaches at Rock Star Triathlete are going to break it down so it appears simple and doable.

You can listen or download this call below!

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“What To Eat During Your Triathlon” – 9PM EST/ 6PST

Nutrition is an enormous part of racing especially when you get to doing longer distances. You can come into half ironman and ironman races in the best shape of your life but if you fail to dial in your nutrition then it will all be for nothing.

This is can be a very complex topic but Ben & Kerry will be breaking it down for you so you can go out and rock with all your nutrition at all races you do. Keep reading to download now!

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What To Eat During Your Triathlon

In this video, Ben Greenfield explains to you what to eat during your triathlon, and helps you navigate the confusing array of energy powders, gels and bars.

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Triathlon Nutrition Teleseminar With Expert Bob Seebohar!

At the bottom of this post, you can download the Bob Seebohar audio file to listen to at your computer OR while you swim, bike or run!

seeboharbobIn this triathlon nutrition teleseminar from the Rock Star Triathlete Academy at https://rockstartriathlete.com, triathlon nutrition expert Bob Seebohar addresses listener questions, including:

Alex Moher – Kitchener, Ontario – Do you have a “top 5” list of everyday snacking foods? Before or after workout meals?

Christine – Salem – When it comes to steamed vegetables, can I eat as much as I want? As long as I’m getting all my other nutrition as well?

Kelly Wissolik – Monclova – Hello Bob I read both of your books- Nutrition Periodization and Metabolic Efficiency – they are excellent. I am still a little confused on ways to drastically reduce whole grains. Can you provide suggestions of how to fuel an elite age group triathlete training 20 to 30 hours a week? thanks so much!

Ed – Toronto – What is the relationship between muscle cramps (ie. pain in the quads during running) and diet? – Is that higher dose of Fish oil taken in the morning of a hard training day, if training scheduled in the morning should it be taken the night before?

Jeremy – Saint Johns, MI – Is there any specific type of fish oil that is more beneficial than another? Specifically Cod Liver oil vs others?

Patrick – Murfreesboro, TN – I train in a gym that offers free coffee. I’ve heard that caffeine may help promote recovery, and that the Aussies do the whole post-ride coffee break religiously. I like coffee but more or less never drink it, lest I become addicted to it. Speaking simply from a recovery ergogenic aid perspective, should I start drinking coffee after my gym workouts? Will it help nutritionally, or are its mainly psychological?

Kelly Wissolik – Monclova – What if you are allergic to all seafood? How else can you get those Omega 3s without supplementation?

Jen – Los Angeles – You said for long course you like to teach athletes to rely more on fat stores. Is there a percentage of body fat that you recommend a novice long course triathlete to maintain for the race?

Jeremy – Saint Johns, Michigan – On metabolic efficiency – I understand the basics of 2 hours of glycogen storage. But for those of us who have those killer early am workouts, and just came out of a basic 8 hour fasting state, what should we focus on for basic nutrition. OR, is the 2 hour base consistent after a night’s sleep?

Brian Zobel – Haddonfield NJ – How correct is it that you need to drink your recovery drink, such as R4, within 30 minutes of finishing your workout? Kevin – Chelsea, MI – I tend to burn more calories than average when sedentary. Does this mean I will need to injest more than average in an endurance event.

Rick – Victoria, TX – food the night before is always an issue, complete in sprints, age 62, I take liquid hi carb anytime after 3pm the day before. Concern is not digesting food and eliminating before the race, any suggestions

Susan – Ocean Springs, Mississippi – I’m curious about which ‘state’ are fruits and vegetables their most ‘potent’? E.G., fresh blueberries, frozen blueberries, dried blueberries, canned blueberries…..which form of blueberries is most chock-full of the ‘goodies’? Thanks

Ron – Schenectady, NY – I’m asking this question on behalf of one of my middle school students. He’s 13, weighs 85 pounds (still hasn’t hit his growth spurt yet) and is a phenomenal runner (just ran under 5 minutes for an indoor mile). His goal is to become an Ironman when he’s older. We are studying nutrition in class and he asked me what percentage of his diet should be protein. (He already knows that at his age and weight and activity level, he needs to consume over 3,000 Calories per day to start gaining weight.)

Doug – Midlothian Virginia – Even skim milk, low fat yogurt and almost everything it seems has sugar in it. How can I eat nutriously and stay away from too much sugar? Esther – Reisterstown, MD – What’s your opinion on fish oil supplements? How much is needed for a woman vs man & how frequently should they be taken?

Suzy – Madison – I am trying to find a good nutritional protocol for IM WI. For my first HIM last year, I relied on Perpeteum on the bike, but found it very hard to digest even though I practiced with it all summer. I ended up with GI issues (bloating) early in the ride and eventually resorted to drinking nothing but water. That became a problem for the run. I knew I was undercaloried, but could not stomach the thought of using my Hammer Gel. It mad the run very difficult to complete. Are there altnerates proteins I could be using? do I even need protein for HIMs or IMs?

Kathryn – Terryville – Having listened to your webinar on metabolic efficiency, I’ve been follwoing your guidelines to improve fat burning. As I usually train first thing in the a.m. do you have any recommendations for pretraining/during training fueling? Typically 1-2 hour sessions, some are shorter with high intensity. I’ve been training with only water at other times and am pleased with the results

Keep reading to download the full audio file! Continue reading