Training, a tip, a plug

For those interested in Thursday’s group ride, we will be performing some extensive intervals out on the frontage road near Kelly Canyon.  We’ll meet at Bogert Park and ride from there.  More details before we start on Thursday.  Please arrive promptly!  If you are later than you like, ride out toward Kelly Canyon turnoff on the frontage road.

As a reminder, please come prepared for the weather!

Hydration Tip:

  • drink around 12 – 16 ounces 1 hour before your workout
  • immediately before your workout, relieve yourself and have a few sips of fluid
  • then drink every 15 – 20 minutes

This is all dependent upon your length of activity.  Also, practice with different concentrations of your electrolyte to see if something works better, or just use plain water.  If you have further questions, please let me know.  Thanks. 406 580 7987

Also, if you are need for some massage/bodywork please let me know. Tritons receive a special member rate!

Matt

Fat Confusion

trans-fat-free-zone

Confused about all the different types of fat?  What is good and what is bad?

Good and limited fats can fight inflammation and help to prevent the onset of heart disease while also providing our body with essential vitamins and minerals needed for daily living.  Bad fats have little to no role in our health, and while they may not be prevented totally, they should only be consumed on a limited basis. 

Below is an easy to decipher low-down on the good, the bad and the ugly and what you should or shouldn’t eat.

GOOD FATS

Monounsaturated Fats: Best sources are olive oil and canola oil.  Olive oil should be used for cooking, while canola oil should be used in baking.

Polyunsaturated Fats: This includes the much heard about omega 3 and omega 6 fatty acids.  Most people get plenty of omega 6 through the commonly refined oils available in the grocery store such as corn and soybean oil. 

Omega-3 oils and products: Omega 3 rich foods are walnuts, flaxseed and flaxseed oil and fatty fish products including salmon, sturgeon and striped bass.  Try to increase your intake of these products to balance out the intake of omega-6 products.

FATS TO LIMIT

Saturated Fat:  These are most commonly found in animal products, such as milk, cheese and ice cream.  The calcium and minerals available in these products are essential for optimal health, however, choose skim or low-fat/non-fat versions to limit the saturated fat intake.

UGLY FAT

Trans Fat: These are found in commercially prepared products, especially baked goods.  To avoid these, look at the ingredients list of commercially prepared products and if partially hydrogenated oils are listed, look for a comparable food item without this item. 

The most important thing to remember is not to deprive yourself of food items to avoid, just limit your intake and enjoy the ‘real’ thing on occasion.

Smoothies

raw_smoothies

One of the best post- (or pre) workout carbohydrate replacement drinks you can sip is a smoothie made with low-fat milk, fruit and juice.  Its all natural, high in protein and carbohydrates and cheap on your wallet compared to traditional sports drinks.  Use your imagination to create exciting and fun flavors or check out the link below for hundreds of smoothie recipe ideas and suggestions.

 http://allrecipes.com/Recipes/Drinks/Smoothies/Main.aspx

Its always great to get ideas from other people.  If you would like to share your favorite recipe with other Tritons post it on our blog. 

Happy & Healthy Eating!

Sherri

Nutrition News Coming Soon!

nutrition

Hi fellow Triton members!  I am up and going on our exciting new blog.  Please bear with me as I am not familiar with blogging and twittering.  I am planning on posting nutritional tidbits once a week and I am excited to help any of you out if you have any nutrition related questions, whether it be general or sports specific.  I will begin posting next week (once I am sure I can get this one on the site), so please be sure to check back regularly for the newest and latest nutritional information.

Portion Sizes

Many people are unaware of correct portion sizes for foods.  Nutrition fact labels generally list a “serving size” which is the amount of nutrients available in a specific amount of the food.  But a portion size is the healthful recommended intake of a food item at a meal or snack.  The following are correct protion sizes for some foods: A 3 oz portion of meat (typical serving sizes are 6-12 oz) is the the size and width of a deck of cards, a medium apple or peach is the size of a tennis ball, 1 cup of vegetables is about the size of your fist, 1 oz portion of cheese is equivalent is size to 4 dice stacked and 1 tsp of butter is about the size of the tip of your thumb to you first knuckle.  Portion sizes are really quite a bit smaller than people are aware of. 

Winter Hydration

With winter setting in (hopefully not quite yet!), don’t forget about hydrating during your workouts.  During the winter people tend to drink less when they work-out outdoors because they don’t have as much of the thirst sensation or are not sweating.  However, you are still losing fluids despite a lack of sweat.  Take a swig of liquids at least every 15 minutes during training, whether thirsty or not,  to help offset dehydration.

Carbs!!

Worried about eating too many carbs?  A recently published study found that individuals who ate a high carbohydrate diet, meaning that 60% of their calories came from carbohydrate rich foods, weighed less and were healthier than those who ate low carbohydrate diets (40% or less of daily calories from carbs).  Scientists believe this is because the individuals within the high carbohydrate group were eating more fruits and vegetables than the low carbohydrate group.  Eat up your 5-9 servings a day!

Nature’s Sweets!

Have a sweet tooth that you really want too satisfy, but you also want stay on the healthy eating track?  Fruits are natures version of candy!  They are high in vitamins and minerals, low in calories and are sure to satisfy that sweet craving.  The sweetest and best fruit to eat is the fruit that is in season.  The best fruits in the fall include apples, grapes, dates, mandarin oranges and cranberries.  Start snacking.

Nutrition for the Off-Season

During the off-season of training remember to cut back on calories if your activity level is lower than normal to prevent weight gain.    Eating a variety of fruits and vegetables, whole grain pastas, breads and rices and using low-fat meats and cheeses will keep you on the track of good health. 

Your Daily Needs

After being out of town and a few weeks of getting back to normal, I will be updating the log once again.  This week is how to figure out your daily caloric needs.

 There are several equations for figuring out your daily calorie needs, but an easy one to use and understand takes into account your body weight and activity level.  Be honest about your activity level, because this is where people tend to gain weight-when they overestimate how much they are really doing. 

 Less active= little or no activity, recovery from injury or illness : Body weight in pounds x 13.5-15 calories/pound

Light to moderate activity= 45-60 minutes of purposeful activity at a moderate intensity: Body wt (lbs) x 16-20 cals/lb

Very Active= 60-120 mins activity most days of the week: Body wt (lbs) x 21-25 cals/lb

Extremely active= training for an ultraendurance event (Ironman): Body wt (lbs) x 25-30 cals/lb

In general, women should use the lower end of the equations due to theeir smaller body mass and men the mid to upper range. 

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