Eat To Win
This nutrition tip is courtesy of Sydney Jacobson, registered dietitian at Hy-Vee in Windsor Heights, IA.
Breakfast: Meal of Champions
Ninety-three percent of adults agree that breakfast is a key component of a healthful diet, however only 44 percent of Americans eat breakfast daily. Especially for athletes, there is no better way to start your day than with a healthy breakfast. Many people skip breakfast because they want to lose weight or are not hungry in the morning. However, eating a nutritious breakfast actually helps jumpstart your metabolism and promotes satiety throughout the day, which is a helpful strategy in managing weight.
Here are some tips:
Start with whole grains
Whole grain carbohydrates provide energy, fiber and lots of vitamins and minerals. In order to add healthy carbs to your breakfast, try oatmeal and whole-grain products such as bread, cereal, muffins or waffles.
Proteins contain amino acids that build, maintain and replace tissues throughout the body. Try lean proteins like an egg, slice of cheese, Greek yogurt, kefir, nut butters, cottage cheese, Canadian bacon or a sprinkle of wheat germ atop just about anything.
Remember fruits and vegetables
Fruits and vegetables are loaded with antioxidants, fiber, vitamins and minerals. It’s easy to incorporate fruits at breakfast since Mother Nature packages many of them in a ready-to-go container. Before heading out the door, grab a banana, pear, apple, grapefruit or other seasonal selection. Frozen berries and tropical blends can be whipped into a smoothie. Chopped vegetables like spinach, broccoli, carrots and tomatoes can be added to your morning omelet or served up raw in a juice.
- Fiber One chewy bar; drinkable yogurt.
- Peanut butter spread on toasted waffles or Fiber One crackers; chocolate milk.
- Hard-boiled egg; tomato juice or spicy V-8 juice
- Western bagel with Laughing Cow cheese; orange or orange juice.
- Erin Baker’s breakfast cookie; single-serve milk.
- Breakfast-in-a-bag: whole almonds, dried cherries or cranberries, Kashi Heart to Heart cereal and chocolate Chex. Mix and pre-portion ahead of time in snack-size bags.
Hot and Healthy Breakfast Items at Hy-Vee
- Oatmeal topped with walnuts or almonds, fresh fruits and kefir.
- Whole wheat muffin sandwich, made with Egg Beaters, Canadian bacon and reduced-fat cheese.
- Greek yogurt with fresh berries; whole wheat toast with almond butter.
Sydney Jacobson earned a dietetics degree from Iowa State University and is a member of the Academy of Nutrition and Dietetics. She is also a marathoner with an interest in sport nutrition. Contact her at email@example.com
This information is not intended as medical advice. See a medical professional for individual consultation.
Matt Zepeda, head coach, Zoom Performance.
Three ways to be like a pro
Very few of us are lucky enough to live the life of a professional triathlete. They get to spend their days training, racing with the best gear, traveling around to exotic locations, being the most fit athletes in the world, racing for money and maybe one day making the front of a Wheaties box.
But just because we can’t be professional triathletes doesn’t mean we can’t follow their lead when it comes to race preparation. Here are three ways to be like a pro:
1) Preparation: We all do the training, but there is much more to being ready on race day. Several things can make a difference. Have a race plan. This not only includes strategy but knowing the course. Make sure to read the athlete guide if available. And make sure your gear is in proper working order.
2) Recovery: A professional triathlete will tell you that recovery is a major key to racing at your best. Every athlete needs to include one day each week that is completely off, as well as other lighter intensity days mixed in with the hard or long-distance days. Each month should have a recovery week where intensity and time spent working out is cut back.
To recover after an intense workout, try a recovery drink, such as chocolate milk. Take an ice bath and/or use recovery compression tights. Proper sleep is also important. An athlete should shoot for 8 to 10 hours per night.
3) Nutrition: The key is to be properly hydrated going into race day. An athlete should aim for half of his or her body weight in ounces of water daily (You weigh 160 pounds; drink 80 ounces of water) and 16 to 24 ounces per hour during workouts. You also want a balanced diet on a daily basis. This would include 60 percent complex, healthy carbohydrates, 20 percent lean proteins and 20 percent good fats. Also, have a nutrition plan for race day. Know what will be served on the race course and practice with it in advance.
Zoom Performance is a professional endurance coaching company that is devoted to ensuring your experience exceeds expectations. The Zoom Performance team of coaches is committed to providing the knowledge and support athletes need to be successful. Our USAT-certified coaches provide customized programs along with metabolic testing, bike fitting, one-on-one analysis, clinics, camps, as well as sports nutrition programs. From beginners to elites, Zoom Performance coaches specialize in getting you to Reach the Next Level! Find out more at www.getzoomperformance.com.
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And You Are?
Hannah Lubis, has been competing in triathlons for four years. The former high school swimmer loves endurance sports such as cross country and trail running.
I am Hannah Lubis, age 20 out of Overland Park, Kansas. I have one year left at Kansas University where I have studied sociology and history.
My parents put my sister and I on a swim team at a young age and I ran cross country and track in high school. My high school swim coach, Elizabeth Weidling, introduced me to triathlons and coached myself and a couple of teammates in a local one. After that I was hooked and started signing up for longer distances.
When I was 14, I won the 200 IM at my summer swim club championships, although I was seeded 9th.
Looking at the numbers swimming looks to be my strength, but I’m more comfortable with the run because that is where my confidence lies.
At Hy-Vee I just hope to finish! I will be competing in IM Louisville the week before so it will be a rough couple of weeks.