How To: Creating a Plan for Hydration During Workouts

While athletes are often aware of the importance of hydration, few have a plan for how they will hydrate based on their individual needs. What I observe is that the majority of athletes either only drink when they are thirsty or take a few sips when the coach tells them they can. But, the thirst mechanism lags behind the bodys hydration level. This means that by the time an athlete feels thirsty, he/she is already 1% dehydrated. At 2% dehydration, performance can be decreased by as much as 10%. ...


HOW TO: Competition Nutrition for Triathlon/Marathon

One of the top mistakes I see endurance athletes make is trying products or a fueling regimen for the FIRST TIME during a race. This is a horrible idea, as this can lead to GI distress, underfueling and bonking. Instead of waiting until race day, start thinking now about your race-day nutrition. When planning fueling, address each of the following nutrients. If you want a more personalized plan, find a sports dietitian who can create a race nutrition plan for you, or email me to help you ou...


5 things you should do now before your next marathon or triathlon

Marathon and triathlon training takes time and commitment. If you are asking your body to do this type of training, you must fuel it well. Even though it is only March, it isnt too early to get going with your nutrition plan. Here are 5 things you should do NOW before you step on the starting line.1. Increase your fuel to cover your trainingEvery day, you need to cover for what you run, bike or swim. This is not just during the workout (though that is important too), but at meals and snacks outs...


How to: Know how much you should drink during exercise

If you having been training for a least a while, you have probably heard that it is important to hydrate during training. What few athletes know, however, is how much fluid is adequate. What I observe is that the majority of athletes either just drink when they are thirsty or take a few sips when the coach tells them they can. But, the thirst mechanism lags behind the bodys hydration level. This means by the time an athlete feels thirsty, he/she is already 1% dehydrated. Make it to 2% and you ca...


Tasty treat recipes for the holidays that *gasp* are smart choices too!

Who says that desserts canít offer good nutrition The trick is to  make desserts that actually provide some nutritional benefit other than being low in calories, fat or sugar. Here are some sweet ideas that can be brought to any holiday gathering while also providing some performance-enhancing benefits!*Disclaimer: While better optoins, these treats should still be consumed in moderationPeanut Butter Mousse  With the only ingredients being tofu, peanut butter, and confectione...


What sports dietitians wish athletes knew (and aim to teach them!)

Every fall, I work with athletes brand new to me - whether at the college I consult with, the young Olympic hopefuls I work with or in my personal practice of athletes both young and seasoned. And while there are so many different things I teach depending on the need, at the core there are a few things I wish my athletes knew, that I aim to teach my athletes and that I hope my athletes truly believe.1. There is no one-size fits allI, too, wish that nutrition was black and white. I wish I could r...


Supplements News:

How To: Creating a Plan for Hydration During Workouts

While athletes are often aware of the importance of hydration, few have a plan for how they will hydrate based on their individual needs. What I observe is that the majority of athletes either only drink when they are thirsty or take a few sips when the coach tells them they can. But, the thirst mechanism lags behind the bodys hydration level. This means that by the time an athlete feels thirsty, he/she is already 1% dehydrated. At 2% dehydration, performance can be decreased by as much as 10%. ...


HOW TO: Competition Nutrition for Triathlon/Marathon

One of the top mistakes I see endurance athletes make is trying products or a fueling regimen for the FIRST TIME during a race. This is a horrible idea, as this can lead to GI distress, underfueling and bonking. Instead of waiting until race day, start thinking now about your race-day nutrition. When planning fueling, address each of the following nutrients. If you want a more personalized plan, find a sports dietitian who can create a race nutrition plan for you, or email me to help you ou...


5 things you should do now before your next marathon or triathlon

Marathon and triathlon training takes time and commitment. If you are asking your body to do this type of training, you must fuel it well. Even though it is only March, it isnt too early to get going with your nutrition plan. Here are 5 things you should do NOW before you step on the starting line.1. Increase your fuel to cover your trainingEvery day, you need to cover for what you run, bike or swim. This is not just during the workout (though that is important too), but at meals and snacks outs...


How to: Know how much you should drink during exercise

If you having been training for a least a while, you have probably heard that it is important to hydrate during training. What few athletes know, however, is how much fluid is adequate. What I observe is that the majority of athletes either just drink when they are thirsty or take a few sips when the coach tells them they can. But, the thirst mechanism lags behind the bodys hydration level. This means by the time an athlete feels thirsty, he/she is already 1% dehydrated. Make it to 2% and you ca...


Tasty treat recipes for the holidays that *gasp* are smart choices too!

Who says that desserts canít offer good nutrition The trick is to  make desserts that actually provide some nutritional benefit other than being low in calories, fat or sugar. Here are some sweet ideas that can be brought to any holiday gathering while also providing some performance-enhancing benefits!*Disclaimer: While better optoins, these treats should still be consumed in moderationPeanut Butter Mousse  With the only ingredients being tofu, peanut butter, and confectione...


What sports dietitians wish athletes knew (and aim to teach them!)

Every fall, I work with athletes brand new to me - whether at the college I consult with, the young Olympic hopefuls I work with or in my personal practice of athletes both young and seasoned. And while there are so many different things I teach depending on the need, at the core there are a few things I wish my athletes knew, that I aim to teach my athletes and that I hope my athletes truly believe.1. There is no one-size fits allI, too, wish that nutrition was black and white. I wish I could r...


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