Competitor.com’s nutrition expert Dr. John Berardi offers up sound nutrition advice for active people. In this edition of Eat and Run, we learn that carbo loading is easier than advertised and some tricks to make the common pre-race practice even more effective. Click here for more editions of Eat and Run. To learn more about Dr. John
New Australian triathlon star Melissa Rollison will expand her racing experience this year as she further explores her vast potential in the sport. Rollison wants to gauge her abilities over longer and shorter distances as she looks at racing the Hawaiian Ironman and possibly trying to make the triathlon team for the 2016 Olympics. The 28-year-old from Brisbane has been a triathlon revelation over the past two years since a succession of injuries forced her to give away international track running. She has focused on long-course triathlons, winning last year’s world 70.3 title. Rollison is the favourite for Saturday’s women’s race at the Australian Long Course Championships (2/80/20) at Falls Creek in alpine Victoria, Australia, her first race of the season. She has been training at the ski resort to prepare for the March 3 Abu Dhabi triathlon, which she is using as a potential stepping stone to the Hawaiian Ironman. Abu Dhabi features a 3km swim, a 200km cycle and 20km run – on the way to the brutal Ironman distance. At the other end of the racing spectrum, Rollison will also contest two big Olympic-distance events in the United States this year to see if it might be feasible to target the 2016 Olympics. Read more: Ninemsn.com.au
Often it’s not the grueling distances of long-course triathlon that leave athletes flailing; it’s the lack of proper fueling along the way. But one person’s perfect nutrition plan might be another’s gastrointestinal nightmare. We polled a number of pros to learn their before-, during- and after-race eating and drinking habits. You may be surprised to learn the varied tactics, tastes and tolerances of some of our sport’s superstars. RELATED: Train Like A Pro The Day Before “I’ve heard stories of folks going out for KFC or other greasy meals the day before a race, but to me this can only be a recipe for disaster—an ‘Original Recipe’ for disaster, that is! That said, I have been known to scarf down a hefty portion of pizza two nights before the race, especially if I’m closing out a large block of training and my body might be deficient in calories. The day before, I tend to eat exactly what I eat on a day-to-day basis. My main goal is to eat an early dinner, which tends to consist of basic rice pasta with marinara sauce. I get around 1000 calories at 5 p.m., then later I’ll eat a snack of cookies or M&M’s so I don’t wake up hungry in the middle of the night.” Michael Lovato “I eat eggs with veggies for breakfast, fruit for a snack, a sandwich and salad for lunch and egg veggie surprise again for dinner. I guess I like eggs.” Mary Beth Ellis “For dinner I usually make a buffet of chicken, broccoli, salad, rice, bread and pizza because I never know what I will feel like eating depending on my nerves.” Chris Lieto “I eat my usual breakfast, a bagel with half peanut butter and half cream cheese, a sandwich of sorts for lunch, and something like white rice, sweet potato and a bit of protein for dinner. It’s usually two days before the race that I really chow down. I used to go by the mantra ‘A hungry fox hunts best,’ but I’m not sure that works for an Ironman—it’s too bloody long.” Julie Dibens “I like a big breakfast: three to four eggs, avocado, salsa, toast, coffee, potatoes and sometimes a nice pastry. Lots of snacking throughout the day: yogurt, granola, peanut butter and jelly, trail mix, peanut butter-filled pretzels. I like a big lunch as well: a turkey sandwich on wheat with Swiss, avocado and lots of veggies, a piece of fruit, chips and a chocolate chip cookie. I like a smaller dinner: grilled chicken breast, sweet potato with cottage cheese, grilled veggies, quinoa and some nice dark chocolate for dessert.” Linsey Corbin “I limit fiber 48 hours before a race. This helps keep the weight down and limits the toilet stops on the run. I eat a lot of rice-based foods and potatoes. I’ve been known to eat a pint of Ben & Jerry’s the night before, too!” Joe Gambles “Breakfast and lunch can vary, but dinner is always the same: yams, potatoes, carrots and rutabaga all mashed together, steamed spinach and fish (mahi mahi or trout) with added salt. I drink First Endurance Ultragen, EFS electrolyte drink and lots of water to stay hydrated.” Heather Wurtele “I start off with a bigger than normal breakfast (Denny’s!) and taper throughout the day. At my last race I had a First Endurance Cappuccino Ultragen shake mixed with almonds and two bananas for dinner.” Amanda Lovato “I eat a normal breakfast of toast and eggs, a sandwich and salad for lunch, Muscle Milk, and ham and pineapple pizza for dinner with water and Greek salad. I usually have a cookie or ice cream sandwich for dessert.” Matty Reed “I like this day. I have a good-sized breakfast: double toast with tahini and banana, coffee and then a mid-morning scone or muffin. Lunch is pasta with ketchup—it sounds disgusting but it is so good! Dinner is pizza—it has fat for fuel and carbs for my muscles.” Joanna Lawn
The various guises of meat provide essential amino acids necessary for muscle recovery, iron to energize working muscles and zinc to boost immune defense during intense training. But not all meats are created equal—here’s how to select the best products for your body (and the planet). Beef Choose: Grass-fed beef According to a 2010 study, grass-fed beef is a worthwhile splurge. Compared to their soy- and corn-stuffed brethren, grass-fed meat has higher levels of omega-3 fats, a beneficial fat called conjugated-linoleic acid (CLA), vitamins A and E as well as antioxidants such as glutathione. It also contains less saturated fats. Smart buy: Look for the label “100 percent grass-fed and finished.” Or better yet, the green American Grassfed logo, which guarantees no antibiotics or hormones. Cuts that say “loin” (as in sirloin) and “round” (such as eye round roast) are the leanest. Budget tip: Cuts on the bone are cheaper than options like tenderloin because processors charge extra for deboning.
This triathlon-friendly Caribbean island makes for a wonderful winter getaway. I never planned on racing a triathlon on Nevis Island, but how could I say no with Winston Crooke’s smile? My wife and I had come to his store looking to rent bikes and were greeted by Crooke—a tall, thin, athletic man with dreadlocks and a surprising British accent (he was raised in the U.K.). “We have a little local triathlon on Saturday if you want to race,” Winston said, pointing to a sign listing the monthly winter races of the FLY (Forever Live Young) Miniseries that lead up to the island’s major triathlon, TriStar Nevis (won in April last year by none other than Chris McCormack). Nevis is the smaller island of the two-island federation of St. Kitts-Nevis, just southeast of Puerto Rico. Its small airport receives some direct flights, but it’s easy and significantly cheaper to fly into St. Kitts on a major airline (American Airlines offers daily flights) and then take one of the frequent boat ferries to Nevis. Nevis offers a variety of lodging options, from a recently renovated five-star Four Seasons resort to private rental homes. The remains of the sugarcane plantations that drove the island’s economy during its early British colonial days are now home to upscale hotels including beachfront Nisbet Plantation and mountainside Golden Rock Inn. The island, which surrounds the often fog-covered mountain peak of an inactive volcano, is only 7 miles long and 5 miles wide, with a major 21-mile road that goes around its perimeter. Driving is on the left side on this former British colony, and though the road is narrow and the rules of traffic a bit improvisational, most island drivers are accustomed to watching the roads carefully for everything from bands of green vervet monkeys to sheep to the wild donkeys that roam the island, so cyclists are just part of the mix. Winston Crooke’s bike shop, Wheel World ( Bikenevis.com ) is the primary bike rental option on the island and it’s far better than your typical beachside bike rental shop. Remember to bring your cycling shoes because Crooke not only offers the typical bike rental platform pedals with cages, but can also set up a bike with Look or Shimano SPD pedals. Crooke and Reggie Douglass, a local triathlete known as the “Flying Rastaman” who qualified for the Ironman World Championship 70.3, lead regular road and mountain bike tours. If you want to get in some serious winter triathlon training, Nevis has two ITU-certified triathlon coaches—Crooke and James Weekes. Training can be arranged through Crooke’s Wheel World bike shop. One of the incredible things on Nevis is the number of young triathletes Crooke and Weekes are training. Expect to see some of these kids one day gracing the stage at Ironman 70.3 St. Croix and beyond. Nevis has several beaches, mostly associated with various resorts, but even if you are not staying at the resort, you’re usually welcome to access the beach, especially if you pay your dues at the bar. Nisbet Beach offers the whitest sands and the best water for swimming undisturbed by boats. After a swim or bike ride, relax at one of the island’s many excellent restaurants. Most of the resorts have good restaurants, but Golden Rock Inn stood out. The broiled lobster tail accompanied with mashed plantains made us pause over every bite. There are several excellent restaurants outside of the resorts that any visitor should certainly check out. Sunshine’s is on Pinney’s Beach and offers a great open-air dining experience. The lobster sandwich is a filling meal after a swim and with a side of conch fritters could easily feed two. Sunshine’s menu changes regularly with what’s just come in from the local docks. The Killer Bee, Sunshine’s version of rum punch, is a favorite. In Charlestown, the capital city, you can stop at the Jamaican Bakery to get a roti, a local favorite that resembles a savory stuffed crêpe. In those dark days of winter, when the whir of the bike trainer and treadmill are all too familiar, Nevis is a welcome break to up your vitamin D and get a solid start to your season. “An athlete can come to Nevis and indulge themselves in their sport without distractions,” Crooke says. On our last full day in Nevis, while temperatures were still below freezing back home, I raced my first triathlon of the year. There were only a handful of us, 20 or so, mostly locals, several of them the high-school-age kids Crooke is training. But there were also some other tourists, with Ironman T-shirts and new beach tans, who I’m sure were convinced as I was that a triathlon on a beautiful island, on a rented bike, with a group of friendly people, can be a wonderful way to start the season. If you want … A rainforest hike Try “The Source” trail. Named for the island’s freshwater spring, the trailhead starts at Golden Rock Inn. Expect to see monkeys and to climb an ancient rusty ladder. Golden-rock.com A beach-side massage Go to the Four Seasons Spa. A variety of massage therapies and other spa treatments are available. Fourseasons.com/nevis/spa An introduction to scuba Go with Ellis Chaderton’s crew to get a taste of reef life and a first-time scuba experience without having to go through a pool practice. Experienced divers can also get a great dive with sea turtles and rays abounding. Scubanevis.com Island-style pizza Eat at Mem’s. This is a local place, not visited by many tourists, but it has some of the best pizza we’ve ever had. Toppings range from lobster to pinneapple and ham (Island Style). (869) 469-1390 To visit Alexander Hamilton’s birthplace Tour the Hamilton estate. This Founding Father was born on Nevis, and the ruins of his family’s estate just outside Charlestown offer a wonderful view of the island. Nevis-nchs.org Take in breathtaking gardens Visit the Botanical Gardens of Nevis. The gardens mix the skill of British horticulture with the wonders of a tropical ecosystem. Botanicalgardennevis.com RELATED: Seven Scenic Fall Triathlons
