What does it take to fuel your engine like a champion? If you’d like get the 'real deal' on nurturing success and live a day in an athlete’s shoes (and food pantry), read on… Here’s a sneak peak at some feeding rituals that allow fellow sport enthusiasts to savour the benefits of an athletic lifestyle and sound nutrition!
When asked about the must-haves in the fridge and lunch box, our panel of interviewees responded (in order of importance) : greek yogurt, oatmeal and bagels, bananas and dried mangoes, veggies and rice crackers with hummus and tofu dip, fish, peanut butter and maple syrup, caffeine (!), dark chocolate and fruit chews (!!). What are your favorite items at the grocery store?
In sharing advice with regards to eating/exercise, the group suggested: not being fearful of eating to give the body what it needs to excel, breaking down barriers and going beyond the limits we may set for ourselves (nothing is impossible…) and considering consulting a professional dietitian get tips to support training and everyday life. Are you optimizing your chances for success?
As for tracking down credible and user-friendly information on sports nutrition, this select sample of clients recommended: going straight to the source and finding a dietitian to team up with, websites (www.active.com, www.ironman.com), magazines (Triathlon Magazine Canada), amongst other sources. What are your favorites?
In order to give in to their guilty pleasures without giving up and keeping hunger under control, these gurus tend to: make sure not to skip meals nor snacks and keep to a tight routine, treat themselves only after events (as a reward!), have nutritious foods at arm’s reach, consume foods in moderation, maintain adequate hydration… Readers: do you have any tips to share?
Finally, with regards to sports supplements, the athletes gave 5 stars to the following products : bars (Clif, PowerBar and Kronobar were the favorites), protein powder (Vega came in first), chews (Clif and Power Bar were worthy of their attention), gels (Honey Stinger was the first choice) and brews (such as First Endurance EFS). Check out the wide selection of sports nutrition products on athleti.ca!
Let yourself get carried away in the health-nut craze: it’s worth a taste! You’ll feel better and optimize your performance. Every bit and each bite matters, your body should be treated as a temple. Eating sensibly is contagious, spread the word!!!
*Special thanks to Bruno Langevin, Marc Bonds and Jimmy Gosselin for their insight, their time and trust as well as their inspiring stories.
The world’s leading GPS bike computers just got even better.
New for 2013, Garmin announced the Garmin Edge 510
and the Garmin Edge 810 GPS Bike Computers.
Now both the Edge 510 and Edge 810 feature a glove-friendly
touchscreen, 17-20 hour battery life, real-time weather, custom activity
profiles, personal records, and are waterproof to IPX7.
With new Bluetooth wireless connectivity, both the Garmin
Edge 510 and the Garmin Edge 810 can wirelessly connect to a Mac,
PC, iOS device, or Android device, anytime, with no additional hardware.
With the new LiveTrack feature, your friends and family can
follow your progress in real-time on a Garmin Connect tracking page. They can
even see your stats and location on a map.
The Edge 810 includes a built-in basemap with basic
navigation capabilities, plus it’s compatible with optional detailed street or
topographic maps for navigation and guidance on and off-road.
Both the Edge 510 and the Edge 810 are
available in standalone models and performance bundle editions. The bundles
include speed/cadence sensor, heart-rate monitor, and out-front mount. The Edge
810 Performance and Navigation Bundle also includes North America city maps.
This holiday season Garmin is introducing the Garmin Forerunner 10 — a very affordable, and very capable GPS watch for the runners, walkers, and fitness enthusiasts on your shopping list. Garmin did a great job at making this watch very easy to use, yet very versatile. The Forerunner 10 is available in 3 different color combinations, including pink and white, green and white, and black and red.
The Forerunner 10 has a very handy run/walk feature, which is perfect for those just getting started with running. This feature allows you to set a run duration, followed by a walk duration, and the Forerunner 10 will alert you when it is time to switch. Run/walk fitness programs have grown in popularity over the years, and are now commonly used by beginners training for their first marathon or half-marathon.
There are a number of other exciting and useful functions included with the Garmin Forerunner 10, such as Virtual Pacer, Auto Pause, and Auto Lap. The Virtual Pacer compares your current pace to a target pace, to either motivate you to speed up, or remind you to slow down. Auto Pause automatically pauses the recording function when you are stopped, for example at a traffic light, and restarts when you start moving again. The Auto Lap feature records a marker at pre-determined distance intervals, as defined by you. With Auto Lap, for example, you can set markers for every kilometer, so that you can evaluate your progressive performance on Garmin Connect.
Garmin Connect is a free online service provided by Garmin for monitoring and analyzing the data captured with your Garmin fitness devices. With Garmin Connect, you can view your running route on a map, view all your past runs on a calendar, analyze any given run, and share your best runs and routes with your friends. Connecting the Forerunner 10 to Garmin Connect is very simple, using the included USB connector and free software from Garmin.
Also, just in time for the holiday season, are the Garmin Forerunner 610 multicolor watch, and the Garmin Forerunner 210 multicolor watch. The Forerunner 610 is available in white and blue with green highlights, and the Forerunner 210 is available in white and green with blue accents. The Forerunner 610 is one of the best-selling Garmin running models. It features touchscreen control, advanced training functions, heart rate, GPS based speed and distance, cycling support, vibration alert, and support for Garmin Connect.
With the Christmas holiday season approaching, there is no better time to consider adding a Garmin Fitness product to your holiday shopping list, and to your personal wish list. Just in time for the holidays, Garmin has introduced new fitness products that are perfect for runners, walkers, and fitness enthusiasts of all ages and calibers.
TRX is quickly becoming one of the most popular ways to
build strength and flexibility, and for good reason. TRX was invented by former
US Navy Seal Randy Hetrick, who wanted to keep in top shape when he was in the
field. The TRX Suspension Training system is a portable, lightweight unit, made
from heavy-duty nylon webbing that attaches to a fixed anchor such as a door, a
tree, or an outdoor swing (a permanent installation is not required).
Resistance Training
The TRX Suspension Training system uses your own bodyweight
with ‘resistance’ exercises. Resistance is a very low-impact form of strength
training, which makes the TRX perfect for anyone, in any physical condition.
Balance and agility are required for resistance exercises, and these skills are
developed progressively in TRX fitness training programs. Exercise routines
based on resistance training can result in increased power and agility, and
reduced risk of injury in all your physical activities.
Because of its portability, low impact, and focus on
muscular endurance, TRX is the ideal strength training solution for runners,
swimmers, triathletes, cyclists, cross-country skiers, and endurance athletes
of all types. TRX Suspension Training resistance routines typically incorporate
high repetition, low weight exercises, which are perfect for building power and
agility, and increasing your muscles’ ability to withstand fatigue.
TRX for Athletes
The cyclists on Team RadioShack Nissan Trek, and many other
top professional athletes, are using TRX as a key element in their training
routine. Injury prevention is a key selling point for top athletes. According
to elite-level physical therapist Chris Nentarz, TRX “will enhance stability
and core strength, ultimately improving the foundation from which cyclists generate
and sustain their power".
The portability of the TRX Suspension Training system is
another key benefit for pro athletes, who need to keep up their training
routine when they travel to compete. Even mountain bikers see the benefits of
TRX. James Wilson, owner of MTB Strength Training Systems, says that using a
TRX “allows you to take exercise that you have grown strong on and add a degree
of instability, which increases the core and body control demands”.
TRX Suspension Training Models
There are three models from TRX to choose from. The most
popular model is the TRX Pro Kit, which includes the TRX Suspension Trainer, a
door anchor for attaching the TRX to any door, a carrying case, a 65-minute workout
DVD, and a 35-page workout guide. The TRX Rip Trainer utilizes a lever bar and
resistance cord to provide a simple method for adding rotational movements to your
TRX training program. The Rip Trainer and Pro Kit can be purchased together in
a bundle.
The TRX FORCE Kit: Tactical is the military version of the
TRX Pro Kit, but it can be used by anybody. It has everything that is included
with the TRX Pro Kit, but it comes in military green colours instead of black
and yellow, and also includes an anchor Xtender. Instead of the basic training
DVD, the TRX FORCE Kit: Tactical includes a 12-week comprehensive training
program, and a waterproof and tearproof workout guide.
Many of you are getting
ready for D-day, the event that you wouldn’t want to miss for anything in the
world. You train hard, putting in time and effort, and thus you deserve to reap
the rewards. Nutrition plays a huge part both in your success and your health. It’s
known that you are what you eat and this is true not only during exercise but
between bouts of physical activity. Follow these 3R’s to keep going without
running low on fuel or hitting any roadblocks!
Rethink everyday meals and snacks to make
sure they offer their fair share of nutritive carbohydrates (such as couscous,
whole-wheat pasta, multigrain bread, fresh fruits with edible peels) and
quality protein (lean meats and poultry, low-fat dairy or soy products, fish
and seafood, eggs and legumes). Although carb-loading can be useful prior to
race day, carb-depletion is never a good idea, causing fatigue and muscle
wasting. As for protein, endurance athletes (meat-lovers and vegetarians alike)
need to take in adequate amounts of precious amino acids for tissue repair and
immune function.
Reduce the oxidative stress and acidic burden caused by
exertion (without meaning to take away from the benefits of working out…).
Exercise increases the need for certain vitamins (C and the B family), minerals
(iron and zinc particularly) and electrolytes (sodium, potassium, calcium and
magnesium) as these nutrients are lost in sweat and urine. Also, levels of
acidity rise (corresponding to a drop in pH…) with effort, which can cause bone
loss and other minor ills in the long run. Checking labels and ingredient lists
is a smart way to load up on antioxidants and alkaline foods, either in edible
or supplement form.
Refrain from consuming too much alcohol (a
predictable statement!), fat and fiber (this one may come as a surprise?!), as
these can become a nuisance to athletes. The first substance will not only blur
physical and mental alertness but also slow lipolysis (the use and burning of
body fat for energy) and contributes empty calories. A second possible offender
is fat, especially if predominant in the diet, which slows digestion and
affects weight management. Finally, too much fiber (although important for digestion/
elimination) overstimulates the intestinal tract and causes bloating, cramping
and diarrhea.
Once this is tried
and tested, there’s one last rule of thumb : Repeat! If the formula feels right and the shoe fits, all that’s
left to do is go out and play. Cheers to a great training season!!!
The Montreal Esprit Triathlon (September 8th, 2012) is held on ÎLE
NOTRE-DAME, the beautiful man-made island in the St-Lawrence River
created for Montreal's EXPO 67'. The magnificent facilities of the
OLYMPIC BASIN were the site of the Olympic rowing events during the
1976 Olympic Games.
The CIRCUIT GILLES-VILLENEUVE is the site of Montreal's FORMULA 1
GRAND PRIX. The MONTREAL CASINO on Île Notre-Dame rounds out
this island as Montreal's playground. The location and facilities
on Île Notre-Dame are all proven WORLD CLASS venues.
Family, friends and spectators can watch triathletes continuously, thanks to a course designed for spectating. Those who want to have that personal accomplishment will enjoy the ESPRIT experience.
One can’t help wonder if the nutrition information provided
by fitness gurus, nutrition companies and healthcare specialists is
trustworthy. There is a sea of contradictory news on the best fuels for our
hard-at-work bodies. At the end of the day (or training session), how are you
supposed to know what to believe? Here are 3 common myths, and the real truth
you need to know:
MYTH #1: Protein is for gym
fanatics rather than endurance athletes.
This statement makes no sense at all. Everybody
needs their fair share of amino acids (the building blocks of protein), even
those people who are inactive. All cells are made up of protein (including skin,
organs, muscle, hair, nails and other tissues), which means that every kilogram
of body weight requires at least one gram of protein. Active individuals who average
30 minutes of exercise on a daily basis need more protein (roughly 1.4 grams
per kilo of weight) and endurance athletes will require as much as 1.6 grams of
the precious nutrient per kilogram body weight. Don’t skimp on protein at meals
and snacks, and read labels carefully to choose foods with at least 10 grams of
protein per serving. Add sports supplements composed of protein or amino acids
(such as protein powders and bars, for example) after 2 hours of continuous
physical effort to heal muscular wear and tear during a longer training, and to
starve off hunger.
MYTH #2: Drinking too much water is risky business.
This statement is running wild and making sports
magazine covers. Of course, drinking many gallons of water is useless and can
cause a burden on your kidneys and other organs. Also, excessive water intake
can lead to hyponatremia, a case of over-dilution of sodium in the blood, with
unpleasant symptoms like weakness and confusion. The bottom line, however, is
that most sports enthusiasts don’t drink enough water throughout the day and
during training. This is worrisome considering that a 1% drop in body hydration
(which amounts to just a few ounces of water) can decrease alertness, bring on
fatigue and impair physical performance. H2O is a must to replace
sweat and urine, keep the body cool (or warm in colder weather) and increase
endurance. I swear by the following rule-of-thirst : 10 millilitres per minute
of exercising, in addition to the recommended 2 liters daily if you are a woman
and 2.5 liters a day if you are a man. When you feel thirsty, it’s usually too
late, so drink up ahead of time!
MYTH #3: Multivitamins are heal-alls and energy
boosters.
Rumour has it
that industrial processing is impacting our food sources, and putting us all at
risk of nutritional deficiencies. No doubt, our forks are quite far from the
farms and fields, but this doesn’t justify our collective vitamin and mineral
addiction. Some individuals have greater-than-usual nutritional needs: this is true
for athletes, vegans, and people with allergies or other food restrictions, and
those with very low-calorie diets, for example. Since any lack of one or
another nutrient can cause immune deficiency and fatigue in the long run,
supplementation with a multivitamin may be useful in some cases (speak with
your doctor and/or nutritionist to evaluate your own specific vitamin/mineral
profile). It is important to
realize however that multivitamins do not provide calories, therefore they are
not sources of energy. Rather, they serve as metabolic aids for bodily
functions, such as energy metabolism and tissue repair. Smart eating and wise
fueling are the pillars of healthy living and productive training, so learn to
recognize fact from fiction, and consult a professional when in doubt.
The Kronobar Team have been hogging-up the podium at Spartan events this year. They are undefeatable, and they need a challenge!
Come try to beat Rose-Marie and Team KRONOBAR at a Spartan Race. If you are tough enough to beat them, you will win a free Kronobar prize pack, full of delicious all-natural energy bars & protein bars!!
Visit the Spartan Race website and learn more about the Kronobar Challenge,
Many athletes swear by the added
value of sports drinks, to supplement water intake during training. These
liquid brews fuel physical effort and help maintain blood sugar and glycogen
stores during exercise, and can provide precious calories and key nutrients
before and after an intense workout. There are more than a few choices of sports
drinks on the market, all trying to grab your attention and their place
on your fitness grocery list. Here are the essential features you should look for in order to ensure that the sports drinks you buy are useful, nutritious and adapted to
your endurance needs :
The
beverage in question should provide at
least ½ litre (500 millilitres or 2 cups) of water for the suggested
serving size to satisfy your thirst and ensure optimal hydration.
If
you are expecting your drink to provide an energy boost, it should contain carbohydrates
in concentrations of 4 to 8%, which corresponds to about 20 to
40 grams of carbs per half-liter (500 millilitres or 2 cups) of brew. You can
also use gels, chews, energy bars or tablets to get your carbs. Look for different
kinds of carbohydrates, each with a specific speed of absorption and ease of
digestion; there are simple sugars (the –ose family: glucose, fructose,
dextrose…) or complex ones (maltodextrins or starches).
The
ideal product would also include electrolytes in sufficient quantities to allow
you to take in 100 to 400 milligrams each
of sodium and potassium in the offered format.
Certain
versions have caffeine (or guarana, maca,
etc.) for increased alertness and performance, although its stimulating effects
can cause a rise in blood pressure, an increase in heartbeat and some
nervousness; be aware that individual tolerance may vary.
A
few kinds of sports drinks have glutamine,
branched chain and other amino acids (they are the building blocks of
protein) to nourish your muscles that undergo micro-tears during physical
activity, this can be of added value when training lasts more than 2 hours.
Give sports drinks a chance, they
may be the secret to assisting you in performance, fighting fatigue and preventing
the infamous bonk! Once thirst and hunger set in, it is already too
late… Better off planning ahead! Have fun training and cheers to your health!!!
Louis Garneau Energy Gel is a surprisingly tasty quick hit of energy.
I was curious to try LG Energy Gels because creator Louis Garneau makes these with real fruit juice.
“Each gel packet is a serving size of 41 g and contains 100 calories with 25 grams of complex carbohydrates and just 4 grams of simple sugars that make it easy to digest and quickly replenish energy,” the company says on its product page. “LG Energy contains no artificial flavoring or colors and delivers 100% DV of antioxidant vitamins C & E which are used by the body as protection from free radicals produced during normal metabolism.”
So it’s good for you, but does it taste good? Verdict: Yes.
I tried the strawberry dragonfruit flavor and was pleasantly surprised to find that the gels do indeed taste like fruit. The texture is smooth and not as thick as other gels, making it easy (and tolerable) to throw back in one shot. Last weekend during a 50-miler I took 8 of these over a 10-hour period and my only complaint was I hadn’t packed two or three more.
The circular tab at the top does indeed make the gel packs amazingly easy to tear open, even with end-of-race swollen fingers.
If you need an extra boost, look for the two of the six flavors that are caffeinated: citrus has 50 mg and tropical fruit has 25 mg.
(Reprinted from Military Times, with permission from Louis Garneau)
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athleti.ca is an honest-to-goodness mom and pop shop. It's a labor of love, to fuel our collective appetites for pushing our bodies to the limits.
We are a sports family; we're out there every chance we get, running, b...
Athleti.ca est une entreprise familiale honnête. C'est un travail d'amour, pour faire le plein d'un appétit collectif pour pousser nos corps à leur limite.
Nous sommes une famille sportive: course, vélo, natation, canotage...
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