Nutrition

Caloric intake versus expenditure

tracy@transitionsmultisport.com — Tue, 18 Dec 2007 04:10:27 GMT

So, in an attempt ot get my point across about eating and metabolism I am going to show you something private...my bank account.

Actually, my CALORIC BANK ACCOUNT which shows expenditures and deposits leaving me in the red or in the black. If I'm in the red then Im going to lose weight and glycogen stores will be used up leaving me empty for the following day...

Lets see what happens on a typical day. Do this on your own. Simply set yourself up a check ledger. Calories you take in are "deposits" while anything that burns calories is a withdrawal!

A typical day looks similiar to this:

Item	deposit	withdrawal
1. great grains cereal	170
Soy Milk	220
2. blueberry muffins x 2	400
Oh Henry's Breve	750
SWIM 2400 yds		1100
3. Moe's Triple Lindy, no chips	450
5 waters
1 water bottle Calories	260
4. Enures x 2	500
SPIN class		800
Power bar	240
5. Thia Noodle bowl	650
BASIC METABOLIC RATE		1100
totals	3650	3000
Left over calories	650

Okay great, so I'm up 650 calories...however, how many calories do you think I'll burn while training for an IRONMAN and

training regimens will exceed 5 hours of swimming, riding and or running per day?

The big problem is this;

If I go into the red then I'll start burning a higher percentage of lean mass/ muscle, than I want to leaving me feeling fatigued....but, if my glycogen/ fuel stores are up then I can perform better and wattage out put is easier to maintain.

If I am trying to increase my POWER : WEIGHT ratio, (watts produced per lb of body weight) then I need to be careful about burning the wattage producing muscle. At the same time, I need to monitor my total weight : power production and reduce my weight as much as possible without suffering the power loss.....

For me thats a total weight of about 185 - 188 lbs AT THE END of the day after my account has been checked...

Sweat rates and electrolytes

tracy@transitionsmultisport.com — Sat, 01 Dec 2007 02:31:27 GMT

How to figure how much sodium you need

Top 10 must-have foods

tracy@transitionsmultisport.com — Sat, 01 Dec 2007 01:44:51 GMT

The following energy- and immunity-boosting foods can keep you feeling great all year long.

ACID ZAPPER

tracy@transitionsmultisport.com — Sat, 01 Dec 2007 01:38:12 GMT

Akalizes the acids generated internally by sustained or intensive physical activity

Facts on Water

tracy@transitionsmultisport.com — Fri, 30 Nov 2007 03:35:17 GMT

75% of Americans are chronically dehydrated this includes athletesâ€¦

What Are 'Antioxidents' and 'Free Radicals'

tracy@transitionsmultisport.com — Fri, 30 Nov 2007 03:33:43 GMT

Antioxidants are directly involved in the prevention of cellular damage.

Nutrition

tracy@transitionsmultisport.com — Fri, 30 Nov 2007 03:29:10 GMT

Here are some basic guidelines to help you in your quest for more energy, less body fat and faster timesâ€¦What I am about to explain has been simplified and serves as a template for you to use. This information is for the ATHLETE who places higher than average demand on their body and requires more than the RDA.