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Swim, Bike, Run, Eat: The Complete Guide to Fueling Your Triathlon Reviews

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Product Description

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.

Review

Swim, Bike, Run, Eat: The Complete Guide to Fueling Your Triathlon

Smoothie-Making Tips
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Smoothie-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.

Milk Theory

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.

500-Calorie Smoothie

• 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

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