Comments for Trismarter http://www.trismarter.com Triathlon Coaching and Sports Nutrition Services Tue, 21 Jun 2011 22:56:50 +0000 hourly 1 Comment on Glycemic Index: What Triathletes Need to Know by Regina Hammond http://www.trismarter.com/articles/glycemic-index-what-triathletes-need-to-know#comment-805 Regina Hammond Tue, 21 Jun 2011 22:56:50 +0000 http://www.trismarter.com/blog/?p=130#comment-805 Hi - Thanks for the question. This post was only an introduction to the full length article, you can find <a href="http://www.usatriathlon.org/resources/multisport-zone/fuel-station/why-be-concerned-with-the-glycemic-index" rel="nofollow"><strong>here.</strong></a> In the full-length article, Bill gives several examples of when high glycemic foods and low glycemic foods should be eaten. In general everyone should eat foods with low glycemic values. Eating a diet that consists mostly of low glycemic values, will maintain blood sugar levels, which means your energy levels throughout the day will remain constant. High glycemic foods spike blood sugar values, causing a quick increase in energy followed by a feeling of lethargy. This spike and drop in blood sugar levels, also causes us to crave sugary foods. This is when we grab a soda or piece of candy in an attempt to 'wake up' or feel energized. This is one of the worst things you can do. Athletes should eat foods with low glycemic values during regular daily living, but after exercise they should consume foods with higher glycemic values. This is because foods with higher glycemic values are easily absorbed by the digestive tract, and can immediately be used to replenish energy stores within the muscle (glycogen stores in the muscle). For more information about the Glycemic Index, go to the <a href="http://www.glycemicindex.com/" rel="nofollow">GlycemicIndex.com</a>. This web site is maintained by the Sydney University Glycemic Index Research Service. You can purchase books by Dr Jennie Brand-Miller, the Australian nutritionist who has been at the forefront of the glycaemic index (GI) revolution. Hi – Thanks for the question. This post was only an introduction to the full length article, you can find here. In the full-length article, Bill gives several examples of when high glycemic foods and low glycemic foods should be eaten.

In general everyone should eat foods with low glycemic values. Eating a diet that consists mostly of low glycemic values, will maintain blood sugar levels, which means your energy levels throughout the day will remain constant. High glycemic foods spike blood sugar values, causing a quick increase in energy followed by a feeling of lethargy. This spike and drop in blood sugar levels, also causes us to crave sugary foods. This is when we grab a soda or piece of candy in an attempt to ‘wake up’ or feel energized. This is one of the worst things you can do.

Athletes should eat foods with low glycemic values during regular daily living, but after exercise they should consume foods with higher glycemic values. This is because foods with higher glycemic values are easily absorbed by the digestive tract, and can immediately be used to replenish energy stores within the muscle (glycogen stores in the muscle).

For more information about the Glycemic Index, go to the GlycemicIndex.com. This web site is maintained by the Sydney University Glycemic Index Research Service. You can purchase books by Dr Jennie Brand-Miller, the Australian nutritionist who has been at the forefront of the glycaemic index (GI) revolution.

]]> Comment on Glycemic Index: What Triathletes Need to Know by tessa wu http://www.trismarter.com/articles/glycemic-index-what-triathletes-need-to-know#comment-803 tessa wu Thu, 16 Jun 2011 10:01:29 +0000 http://www.trismarter.com/blog/?p=130#comment-803 Does a triathlete need foods that are high or low in GI? Does a triathlete need foods that are high or low in GI?

]]> Comment on Fat Loading and Triathalons by William http://www.trismarter.com/blog/hello-world#comment-797 William Sun, 01 May 2011 00:21:35 +0000 http://www.trismarter.com/staging/blog/hello-world#comment-797 Most people overlook the importance of drinking plenty of water every day. It is amazing how this simple tip will improve a person’s health. Most people overlook the importance of drinking plenty of water every day. It is amazing how this simple tip will improve a person’s health.

]]> Comment on Heather W’s Ironman Louisville Race Report by sjshepard http://www.trismarter.com/clients/heather-wajers-ironman-louisville-race-report#comment-312 sjshepard Mon, 13 Sep 2010 19:05:45 +0000 http://www.trismarter.com/blog/?p=264#comment-312 TOTALLY forgot the "devil guy" - ha! Haven't seen any photos of him online now that you mention it! Great writeup! And super great to see you guys yesterday! What's next, woman? :-) TOTALLY forgot the “devil guy” – ha! Haven’t seen any photos of him online now that you mention it!

Great writeup! And super great to see you guys yesterday!

What’s next, woman? :-)

]]> Comment on Stay fit in the offseason: Cyclocross by Walter http://www.trismarter.com/blog/stay-fit-in-the-offseason-cyclocross#comment-290 Walter Thu, 03 Dec 2009 16:03:46 +0000 http://www.trismarter.com/blog/?p=105#comment-290 Great article Regina! Great article Regina!

]]> Comment on Triathlon Diet: Tri to Eat Like a Kenyan! by KattyBlackyard http://www.trismarter.com/blog/triathlon-diet-tri-to-eat-like-a-kenyan#comment-134 KattyBlackyard Mon, 15 Jun 2009 00:53:44 +0000 http://www.trismarter.com/blog/?p=20#comment-134 The article is usefull for me. I’ll be coming back to your blog. The article is usefull for me. I’ll be coming back to your blog.

]]> Comment on Triathlon Diet: Tri to Eat Like a Kenyan! by JaneRadriges http://www.trismarter.com/blog/triathlon-diet-tri-to-eat-like-a-kenyan#comment-132 JaneRadriges Sat, 13 Jun 2009 15:30:24 +0000 http://www.trismarter.com/blog/?p=20#comment-132 Hi, very nice post. I have been wonder'n bout this issue,so thanks for posting Hi, very nice post. I have been wonder’n bout this issue,so thanks for posting

]]> Comment on Triathlon Nutrition: Vegetarianism by Kelly Brown http://www.trismarter.com/blog/triathlon-nutrition-vegetarianism#comment-31 Kelly Brown Fri, 12 Jun 2009 19:17:31 +0000 http://www.trismarter.com/blog/?p=18#comment-31 The article is usefull for me. I’ll be coming back to your blog. The article is usefull for me. I’ll be coming back to your blog.

]]> Comment on What other clients are eating – lunch by Bill Nadeau http://www.trismarter.com/articles/what-other-clients-are-eating-lunch#comment-342 Bill Nadeau Mon, 11 May 2009 02:42:22 +0000 http://www.trismarter.com/blog/?p=54#comment-342 Kim, Thank you for the response. Portion control is extremely important and very individualized. MJ strives to consume between 2000-2500 calories per day based on her basal energy needs and exercise output, with rest days being under this range and long training days being over this range. She strives for 3 meals and at least 3 snacks daily, so as to never consume a large amount of food at one sitting. Spreading her calorie intake throughout the day has shown to improve her body composition while helping to maintain her energy levels for multiple sessions. Are you finding it to be a challenge meeting your energy needs while following a regimented training program? Bill Nadeau Kim,
Thank you for the response. Portion control is extremely important and very individualized. MJ strives to consume between 2000-2500 calories per day based on her basal energy needs and exercise output, with rest days being under this range and long training days being over this range. She strives for 3 meals and at least 3 snacks daily, so as to never consume a large amount of food at one sitting. Spreading her calorie intake throughout the day has shown to improve her body composition while helping to maintain her energy levels for multiple sessions.

Are you finding it to be a challenge meeting your energy needs while following a regimented training program?

Bill Nadeau

]]> Comment on What other clients are eating – lunch by Kim Dannies http://www.trismarter.com/articles/what-other-clients-are-eating-lunch#comment-341 Kim Dannies Fri, 08 May 2009 12:33:21 +0000 http://www.trismarter.com/blog/?p=54#comment-341 This salad look delicious! I am wondering, though, about the portion. After training for several hours a day this would be a starter or a snack for me...is this part of a 3-5 meal plan? How many calories is MJ consuming overall daily? thank you- Kim This salad look delicious! I am wondering, though, about the portion. After training for several hours a day this would be a starter or a snack for me…is this part of a 3-5 meal plan? How many calories is MJ consuming overall daily? thank you- Kim

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