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Swim, Bike, Run--Eat: The Complete Guide to Fueling Your Triathlon Kindle Edition
It's race day and you have your quick-closure running shoes, sleek suits, bikes, goggles, and watches, but if you haven't been training with the proper nutrition, you'll be left in the dust in the third mile. Enter Swim, Bike, Run--Eat to guide you from day one of training to the finish line and help your body perform at it's peak of fitness. In this book, author Tom Holland joins up with sports dietitian Amy Goodson to cover race-day essentials, food choices to complement your training regimen, as well as recovery nutrition. Learn how to determine what to eat; what to drink; how many calories to consume each day; whether or not to carry snacks while training; the difference between taking in calories from solid foods, semi-solids, and liquids; and whether or not to take electrolyte or salt tablets.This books is the ideal companion to Holland's The 12-Week Triathlete. Casual and core triathletes alike require a nutrition guide that is easy to understand with expert advice that is easy to implement. Look no further and get ready to take your triathlon to a new, healthier level.
About the Author
Tom Holland, author of The 12-Week Triathlete and Marathon Method is an exercise physiologist who has coached thousands of people to reach their fitness goals; from losing weight to climbing mountains, running marathons and completing Ironman triathlons. He received his BA in Communications from Boston College and his Master's Degree in Exercise Science and Sports Psychology from Southern Connecticut State University.Tom designed and stars in the fitness videos Tom Holland's Total Body Workout, Tom Holland's Total Body Workout II & Tom Holland's Total Ab Workouts. He is the host of the new 11-DVD fitness program Supreme 90 Day as well and the Abs Diet Workout. He has sold more than 1 million fitness DVDs to date. Tom writes for various media and has been published in such magazines as Self, Fit, The Journal of the American Athletic Association, Inside Triathlon, Running Times and IDEA Personal Trainer. Tom has appeared as a fitness expert on NBC, CNN Headline News, and ABC's Good Morning America. He is a highly sought-after presenter, lecturing on various fitness topics for such organizations as the Gatorade Sports Science Institute, The American Medical Athletic Association, and More Magazine. Tom is on the advisory board of Oxygen magazine and is a frequent contributor to magazines including Self, Fitness, Hers, More, Cosmopolitan, Family Circle, Bride's, Men's Health, Newsweek, Men's Fitness, Muscle Media, Oxygen, Organic Style, and Cooking Light.
Amy Goodson, MS, RD, CSSD, LD is a board-certified specialist in sports dietetics. She is the sports dietitian for Ben Hogan Sports Therapy Institute and TCU Athletics. She has been sports dietitian for the Dallas Cowboys, Texas Rangers, and FC Dallas, and has worked with star athletes from multiple sports. Goodson obtained her Masters in Exercise and Sports Nutrition in 2006 while also obtaining her registration and license to become a registered dietitian. Goodson joined the TCU Team in August of 2006 as the first sports dietitian for TCU and works with all teams. She gives sports nutrition talks, consults with individual athletes, plans pre/post-game meals for teams, writes training table menus, and is working on a variety of sports nutrition resources for athletes. As a member of the Ben Hogan Sports Therapy Institute team Goodson works with high school athletes, speaks to community groups and booster clubs, and works with adult athletes. She also teaches undergraduate nutrition courses for Texas Woman's University in Denton, TX. Goodson is a member of the American Dietetic Association, Texas Dietetic Association, and SCAN (Sports, Cardiovascular, and Wellness Nutritionists).--This text refers to the paperback edition.
Swim, Bike, Run, Eat: The Complete Guide to Fueling Your TriathlonSmoothie-Making Tips
If you’re trying to get extra calories (as in the high-calorie shakes), add a high-calorie protein powder that includes carbohydrate and protein because those contain more calories than whey isolate protein powder. Also, If you are not a vegetable lover, you can experiment with mixing spinach into the smoothies with fruit.
If you’re looking to reduce calories, you can opt for skim (fat-free) milk. If you’re lactose intolerant, you can substitute Lactaid milk for regular milk for an exact protein and nutrient exchange minus the lactose. If you have a milk allergy, you can sub out milk for soy milk for similar protein and calories. However choosing milks such as rice, almond, and coconut do not provide the same protein as regular milk, so you need to add more protein powder (soy, hemp, pea, egg white, etc. ) to get in adequate protein. If you would like to get more carbohydrate and a little less protein in your smoothie, you can sub 100 percent fruit juice for milk.
- 1 cup (236.6 ml) 2 percent milk
- 1 scoop whey protein powder
- 1 banana
- 1 tablespoon (20 g) honey
- 1 tablespoon (16 g) peanut butter
- ASIN : B00I0DNMRC
- Publisher : Fair Winds Press (July 15, 2014)
- Publication date : July 15, 2014
- Language : English
- File size : 17234 KB
- Text-to-Speech : Enabled
- Screen Reader : Supported
- Enhanced typesetting : Enabled
- X-Ray : Not Enabled
- Word Wise : Enabled
- Print length : 250 pages
- Lending : Not Enabled
- Best Sellers Rank: #1,298,080 in Kindle Store (See Top 100 in Kindle Store)
- Customer Reviews:
About the author
Top reviews from the United States
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The real gem is the final part Eat. Tom breaks it down and made it easy for this Age Grouper Dad with a family. I've developed my pre race eating strategy using this book and it hasn't let me down after completing 10 Sprint and 1 Olympic triathlons this year I have to say hands down this is probably one of the best investments you'll make (other than the bike, the wet suit, the.......)
Top reviews from other countries
Very good advice on what to eat whilst training and during the race. Furthermore they look at the importance of eating afterwards so you can 'look and feel like you haven't just done a triathlon.'
It also includes recipe ideas.
They answer all sorts of questions on what to do during race.
It also has diet plans for people running further for example Iron man. So if you were thinking of racing further it would last the course.
The only downside I could find was they do bang on about ironmans quite a bit. ( but that's probably because I'm just jealous I couldn't do one!).
The author is clearly an experienced triathlete and helps you learn from mistakes that have been made in the past which may have stopped people completing the course.
I don't normally write reviews...but wanted people to enjoy it as much as I have.