Monday, March 4, 2019

Athletes: Meatless Meals for the Win!

For many people, the term "meatless meals" makes them cringe while they imagine a block of tofu slapped between two pieces of bread. But going "meatless" doesn't have to mean sacrificing on flavor. Read on to get some great ideas to make meatless cooking delicious.

Wednesday, December 5, 2018

FUELING soups and chowders for the winter season


There is nothing like a warm bowl of soup on a cold winter day. Here is a collection of recipes from across the internet. These soups and chowders are not only delicious but performance-enhancing too.

What makes a good soup?...A source of protein, complex carbohydrate and a bit of healthy fat too - plus don't forget lots of veggies! I have noted any healthy modifications to a recipe below each recipe link. Stay warm!

White Bean Chicken & Chili - Giada De Laurentiis
http://www.foodnetwork.com/recipes/giada-de-laurentiis/white-bean-and-chicken-chili-recipe/index.html

This soup is loaded with inflammation-fighting fat, lean protein and antioxidants. Love! Yes I know it has a lot of ingredients, but that is where you get the flavor. I recommend you cut out the added salt (you'll get enough in the broth). If you are a spicy wimp like me, cut out the red pepper flakes as well. Pair with a salad and a piece of fruit and you have a yummy meal.


Friday, June 29, 2018

How To: Creating a Plan for Hydration During Workouts

While athletes are often aware of the importance of hydration, few have a plan for how they will hydrate based on their individual needs. What I observe is that the majority of athletes either only drink when they are thirsty or take a few sips when the coach tells them they can. But, the thirst mechanism lags behind the body's hydration level. This means that by the time an athlete feels thirsty, he/she is already 1% dehydrated. At 2% dehydration, performance can be decreased by as much as 10%. Thirst is also often stunted during activity due to the intensity of the training. Luckily, there is an easy way for every athlete to get an idea of where their fluid needs range...

Tuesday, May 8, 2018

HOW TO: Competition Nutrition for Triathlon/Marathon

One of the top mistakes I see endurance athletes make is trying products or a fueling regimen for the FIRST TIME during a race. This is a horrible idea, as this can lead to GI distress, underfueling and bonking. Instead of waiting until race day, start thinking now about your race-day nutrition. When planning fueling, address each of the following nutrients. 

If you want a more personalized plan, find a sports dietitian who can create a race nutrition plan for you, or email me to help you out at RDKate@RDKate.com. 

Carbohydrates:
Competing less than 3-4 hours = 30-60gm carbohydrate/hour of competing
Competing over 4 hours = 60-90gm carbohydrate/hour of competing --> carbohydrates need to contain varied sources of sugar to decrease the chance of GI distress

Common carbohydrate amounts in race fuel:
8 oz sports drinks: 15gm
1 gel pack: 24-28gm
3 shot blocks: 24gm
1 medium banana: 30gm

Monday, March 5, 2018

5 things you should do now before your next marathon or triathlon



Marathon and triathlon training takes time and commitment. If you are asking your body to do this type of training, you must fuel it well. Even though it is only March, it isn't too early to get going with your nutrition plan. Here are 5 things you should do NOW before you step on the starting line.

1. Increase your fuel to cover your training
Every day, you need to cover for what you run, bike or swim. This is not just during the workout (though that is important too), but at meals and snacks outside of your workouts as well. Many endurance athletes do not eat enough to cover for their training, which makes it hard for the body to recover and prepare for the next run. This can lead to injuries or illness during training. A rule of thumb is that you burn about 100 kcal per mile you run. Add this number to a base of 1500-1800 kcal daily for metabolic functions and daily activities outside of running. This is the total you should be eating each day.