May 17, 2017

Supplements I Take on a Daily Basis: Ironman Edition

 

Ironman training is tough. Mentally tough, physically tough…just tough. It’s important to keep your body healthy and strong during nine months of pretty rigorous workouts, and supplements can help with that! Here’s a look at what I take on a daily basis during peak training months.

Cherry Juice

Gone are the days of  tequila shots, bring on those cherry juice shots! Cherry juice has a higher concentration of anti-inflammatory nutrients than whole cherries, so the research has been focused on the juice. Studies conducted over the past five years have found that regular consumption of tart cherry juice may accelerate post-workout recovery, increase overall training capacity and enhance performance in races by reducing muscle pain. I don’t necessarily take this every day, but definitely on a weekly basis after super strenuous rides or runs.

Bone Broth

If you’re suffering from a common ailment like inflammatory injuries, stress fractures, or digestive stress, broth is a lifeline. Bone broth is a mineral rich tonic that decreases inflammation, supports healthy bones, and aids recovery. You can make your own, but I just buy mine from Whole Foods and warm a cup of it up a day, usually at night.

Collagen

Collagen is a natural and healthy ingredient that has been used for centuries, is the most abundant protein in the body and is a key component of all connective tissues. The intake of collagen ensures the cohesion, elasticity and regeneration of skin, hair, tendon, cartilage, bones, and joints. My favorite brand is Vital Proteins Collagen Peptides because it is sourced from pasture-raised, grass-fed bovine hides and is Non-GMO. Just mix a scoop of this in your tea and coffee and you’re good to go!

Adora Calcium Disks

After my stress fracture last summer, my doctor stressed (get it?) the importance of calcium in my diet. I quickly realized that even though I try and maintain a healthy diet, sometimes that isn’t enough. These Adora disks are little pieces of chocolate (that I dip into peanut butter obviously) and deliver 500 mg of calcium, 250 IU of vitamin D3, and 40 mg magnesium. A treat, really! 

Probiotics 

Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of bacteria as something that causes diseases, but your body is full of bacteria, both good and bad. Probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy, boost the immune system, prevent urinary tract infections and fight food-borne illnesses. I have a grouchy stomach and digestive system, and I swear these help!

SFH Recovery Protein Powder

If you are going to use protein powder, pay the extra money and do your research for a legit brand! I love SFH because it is made using free range grass fed cows, contains amino acid blend, tastes good and mixes easily- all important factors! The recovery blend is designed to re-energize your cells by increasing your ATP levels (Adenosine Triphospate- the energy powerhouse of the cell). I mix up a protein shake or smoothie within an hour after working out to help re-energize tired muscles and help them recover and maintain joint health and flexibility.

Bulletproof Brain Octane Oil

Healthy fats for the win! Brain Octane is naturally found in coconut oil in small quantities, and this brand concentrates it to provide you with the purest energy source possible. Coconut oil and butter are my two favorite fats because it’s high in fat-soluble vitamins, including vitamins A, E and K (which helps absorb calcium in the body preventing stress fractures).  These healthy fats also are a fab source of CLA, a fatty acid proven to help muscles recovery faster. I add a teaspoon of this to my coffee every single morning and it’s delish!

Flintstones Multivitamin 

This actually has nothing to do with Ironman training, but I thought I would include it anyway. I laughed too when my doctor told me I should start taking a daily Flintstones multivitamin, don’t worry. I’m certainly not trying to get pregnant now or in the near future, but she did recommended to start taking a multivitamin that included Zinc and Folic Acid both of which are needed by the young fetus before you can even detect pregnancy, and a deficiency in these nutrients could cause serious birth defects. A multivitamin with Iron can also help with a deficiency that has been linked to lack of ovulation.

So there’s that! Do you take any supplements on a daily basis?

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July 20, 2016

What I Ate in a Day

 

With Ironman training, I often get asked questions like:

“What do you eat to stay energized?”

“Aren’t you always hungry?”

“How do you refuel after a long training day?”

The simple answers to those questions would be that I try to eat a healthy balanced diet, get enough sleep and drink plenty of water…and yes, I am always hungry. No day is the same in terms of training and hunger levels, but here is a look at a day that included a brick workout of a two hour bike ride followed by a 20 minute run. Please don’t judge my (lack of) food photography skills 😉

Breakfast 6:30AM:

  • Cup of black coffee
  • Protein pancake: one banana, one egg, scoop of protein powder, cooked and topped with peanut butter and a little bit of maple syrup

breakfast

During Workout 10:15AM-12:45PM(2 hour bike ride, 20 minute run): 

  • 1 PROBAR Bite (190 calories)
  • 2 Scoops Infinit Performance mixed with water (270 calories) p.s. I am SO SO happy I found this powdered nutrition/drink mix since Gatorade and other sports drinks don’t sit well with me. I have been using the Trimarni mix, and I’m loving it!

bike bike2

Lunch 1:30PM:

  • Smoothie Bowl: One banana, one cup of frozen strawberries/blueberries, one scoop protein powder, one tbsp peanut butter. Topped with Watusee Cinnamon Toast Chickpeatos and coconut flakes.

lunch

Snack 3:30PM:

  • 1/2 cup cottage cheese
  • A handful of carrots and broccoli (because I realized I hadn’t eaten a single veggie all day)

snack

Dinner 6:30 (I ate A TON of this):

  • Marinated grilled chicken breast
  • Grilled onions, peppers and sweet potatoes

dinner

Snack 8:00:

  • Unpictured~ glass of white wine and a handful of trailmix and pretzels

And there you have it!

Keep in touch with me:
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