Click here for the Sports Nutrition  Pyramid

"What have you always dreamed of doing?

Who have you always dreamed you could be?"

Proper Nutrition

Why eat right?

• To improve the results of exercise
• To improve performance
• To decrease the risk of disease and illness
• To increase energy levels
• To improve body composition

The 8 food groups for athletes

Fluids (amount dependent)
      Water
      Sports drinks
      Fitness drinks
      Juices
Whole grains (8-15 servings/day)
Vegetables* (4-6 servings/day)
Fruits* (3-5 servings/day)
Protein (6-12 0z/day + 2 servings fish/week)
Calcium-rich (2-3 servings/day)
Healthy fats** (3-4 servings/day)
Snack foods (1-2 servings/day)
 

*Anti-oxidants (Vitamin E, C, Beta-carotene)

Important: when you exercise, you breathe harder; take in more oxygen; this oxygen may become unstable in your body and oxidize. Oxidation may damage your muscle cells (promoting inflammation and soreness) and may increase the risk for cancer and heart disease.

Vitamin E

Spinach, apples, apricots, nectarines, peaches, whole grains, nuts, seeds, wheat germ, vegetable oils, avocados

Vitamin C

Citrus fruits, strawberries, cantaloupe, cauliflower, potatoes, broccoli, cabbage, peppers, tomatoes

Beta carotene

Yellow, orange, and dark-green leafy vegetables and fruits.

 

**Healthy fats are Monounsaturated and Omega-3 fatty acids

Monounsaturated

Avocado, oil (canola, olive, and peanut), olives, nuts, sesame seeds

Omega-3 fatty acids

Most fish (best sources are mackerel, salmon, herring, anchovy, bluefish, white fish, lake trout. Also flax seed and hemp seed.

For more information, I welcome you to contact me.

"Life is good and it can be great!"

If you want to live your life wholly, and change your "I wish I had's to Wow! I did's, I am the perfect coach for you.

I will help you prepare for and compete in a triathlon, coach you not only in nutrition, but also coach you in keeping the rest of your life in balance while you train! Don't just dream of being a triathlete, be a Dream Achiever! I did it-and YOU CAN TOO!

Schedule your complimentary assessment interview
by clicking the link below:

 or call me at 810-231-1743.

I would LOVE to hear from YOU!