Wheat Ridge, CO -- High-performance athletes, and those who aspire to achieve this distinction, now have a nutritious and great-tasting option to help them train longer and harder with the launch of reGen™ recovery beverage. The first of-its-kind muscle recovery drink is designed to harness the antioxidant benefits found in natural cocoa with the nutrients athletes need to recover their muscles following a grueling workout.

The creation of reGen™ recovery beverage was inspired by several peer-reviewed research studies demonstrating natural cocoa's role in improving blood flow. Produced by Apure Foods Company of Wheat Ridge, CO, reGen™ has been clinically shown to help speed muscle recovery and increase exercise endurance.(1)

reGen™ is powered by natural cocoa, with more than two tablespoons (12 grams) in each 200-calorie, 11-ounce serving to provide more antioxidant power than that of many superfruits. Research shows that consuming natural cocoa can help maintain healthy blood flow, which may enhance the delivery of carbohydrates and protein during muscle recovery, and may enable a more efficient removal of the "waste" products produced during exercise that can lead to post-training muscle soreness.(2)

Many chocolate-flavored beverages utilize alkalized cocoa, for improved flavor, color and solubility; however, alkalization can significantly reduce cocoa's antioxidant power. Scientists from the Hershey Center for Health and Nutrition™ worked with the reGen™ team to develop a unique patent-pending process that incorporates the large amount of natural cocoa found in each serving of reGen™ without resorting to the use
of alkalized cocoa.

reGen™ also contains the scientifically-recommended 3:1 ratio of carbohydrates to protein, optimal for recovery.(3) Each serving contains 35 grams of carbohydrates to 11 grams of protein from whey and casein. (reGen Nutrition Factsheet)

"Nutrition for recovery is one of the most important, yet misunderstood, elements of a committed training program," said Dr. Amy Griel Preston, Ph.D., R.D., senior nutrition scientist for the Hershey Center For Health & Nutrition. "reGen™ is designed to give committed athletes the right nutrients, in the proper ratio, at the right time, to pursue their athletic goals."

"Several research studies have shown the potential benefits of natural cocoa over the years, so it was exciting to observe the results that athletes using reGen™ generated in this clinical study," said Douglas S. Kalman PhD, RD of Miami Research Associates. "These new findings may just reset the game in post-workout muscle recovery."

Consuming reGen™ within the first hour after a workout maximizes its benefits; however, nutrition for muscle recovery goes beyond the first 60 minutes.(5) It is important to consume the correct amount of carbohydrates and protein approximately every two hours, for up to four to six hours, after training.(6) These needs can be met either by drinking a second reGen™ muscle recovery beverage two hours post-workout or by eating a well-balanced meal that contains both carbohydrates and protein.

reGen™ is 99.9 percent lactose-free and will be initially released in the Northeast region
of the U.S. beginning in June 2010. reGen™ is compliant with NCAA guidelines for
nutrition for collegiate athletes.

Each single-serve, 11-ounce shelf-stable container has a suggested retail price of $2.99 to $3.49. reGen™ will be available at local health clubs, gyms and specialty cycling and running retailers, as well as online at www.regen2recover.com.

For more information, and to learn more about reGen™ recovery beverage and the
science of recovery, please visit www.regen2recover.com

Apure Foods Company:
Apure Foods Company was launched in April 2010 to develop and deliver food and beverage products with enhanced nutritional and wellness benefits. It is a wholly owned subsidiary of The Hershey Company.

1 (Kalman DS, Feldman S, Krieger, DR, Antonio J., et al. Data on File, Manuscript in
Preparation, 2010).
2 Faridi et al. AJCN 2008; Njike VY, et al., Int J Cardiol. 2009; Hooper L, et al., Am J Clin Nutr. 2008; Heiss C, et al., J Cardiovasc Pharmacol. 2007; Fisher ND, et al., J Hypertens. 2003
3 Ziegenfuss TN et al., Strength Cond J 2010; 32(1): 65-70)
4 (Kalman DS, Feldman S, Krieger, DR, Antonio J., et al. Data on File, Manuscript in Preparation, 2010).
5 (J Am Diet Assoc., 2009;109:509-527).
6 (J Am Diet Assoc., 2009;109:509-527).

TIP #1 Meet your daily energy demands

It is not uncommon for athletes to underestimate their energy demands during training. Unfortunately, with inadequate fuel in your tank, you will never reap full benefit from your training and actually can heighten your risk for injury. Depending on daily training volume and intensity, most triathletes require a range of 16-30 calories per pound of lean body weight, with male triathletes training for long course triathlons requiring the latter end of these requirements. If you are looking drop a few pounds of body fat, you should never restrict by more than 1,000 calories per day as this causes muscle breakdown. To avoid an energy drain associated with restrictive eating patterns, a smaller restriction of 250-500 calories each day will help you lose ½-1 pound of fat mass a week. On the flipside, if you need to gain body weight, boost your calorie intake by 250 calories daily.

Aim at a balance of 55-60% healthy carbohydrates (fruits, vegetables, whole grains, beans), 15-20% lean protein (soy, low-fat dairy, chicken breast, fish, round steak, turkey), and 20-25% healthy fats (avocado, nuts, seeds, olives), spreading out your total calorie needs into 4-6 smaller meals throughout the day. Be sure to avoid dietary plans that entail avoidance or restriction of major food groups (e.g., carbohydrate-restricted diets), as they are not balanced and can lead to performance declining nutrient deficiencies as well as potentially serious health consequences.

To give you an example of what a nutritionist eats: As a 110 pound female with ~15% body fat, I generally consume ~2,500 calories during Ironman training which does not include calories that I consume during or immediately after training. I split my 2,500 calorie daily intake into 4-6 400-600 calorie meals consisting of combinations of carbohydrate and protein and a whole lot of colorful fruits and vegetables. A typical day of eating for me includes 1) Breakfast: Oatmeal blended with granola, berries, almonds, and milk along with Naked Juice, 2) Lunch: Vegetarian turkey sandwich with lettuce, tomato, cheese on whole grain bread, vegetable soup or salad, a piece of fruit, and low-fat chocolate milk, 3) Afternoon snack: Fruit smoothie prepared with yogurt, juice, and frozen fruit or an energy bar and piece of fruit, 4) Dinner Large salad plus a pasta dish prepared with soy-meat, 5) Evening Snack: Small bowl of granola with almonds and nonfat milk.

TIP #2 Stay hydrated

Aim at drinking half your body weight (pounds) in fluid ounces each day. This does not include your morning cup of Joe or any other caffeinated beverage but it does include any fluid you consumed at rest that is liquid at room temperature (e.g., juice, milk, broth). In the 1-2 hours prior to your workouts, tap off your fluid tank by finishing one water bottle full of fluid (~16-24 ounces). During your workouts, aim at drinking 5-12 ounces of fluid intake every 20 minutes. Carry a water bottle or fuel belt with you if going on routes where no water fountains are available. Opt for a sports drink containing electrolytes when your training extends beyond 90 minutes. Rehydrate with a sports drink after a workout if you find your urine color tending towards a bright yellow color rather than clear or you have lost a significant amount of weight (1 pound or more)!

To ensure optimal energy levels during high intensity or long duration (>90 minutes) training, aim at consuming ½ your lean body weight in carbohydrate grams for every hour prior to starting your workout. For most female triathletes, this equates out to be 45-60 grams of carbohydrates (~200-250 calories) for every hour prior to starting; an energy bar or a piece of whole grain toast spread lightly with peanut butter and topped with 1 sliced banana would be sample snack ideas for 1 hour prior to your workouts. For most male triathletes, this equates out to be 60-75 grams of carbohydrate (~250-300 calories) for every hour prior to starting; a banana and an energy bar or a small bowl of Special K cereal topped with strawberries and nonfat milk and a glass of orange juice would be sample snacks 1 hour prior to starting your workouts. Make sure to minimize the amount of fiber, protein, and fat in the meal, as these three nutrients will slow down digestion and potentially cause gastrointestinal problems (e.g., diarrhea) during your workout. Also, make sure to drink fluids with your meal to ensure optimal absorption of the nutrients.

TIP #4 Be sure to refuel when training longer than >90 minutes

To optimize fuel usage (burn fat, spare your limited carbohydrate stores), be sure to start refueling after 90 minutes of training. For every hour beyond 90 minutes, aim at ½ gram of carbohydrate (essential in all races lasting longer than 90 minutes) and up to 1/8 gram of protein (desirable when training for Half Ironman and Ironman distance races) per pound of lean body weight. Again, for most females, this equates out to be 45-60 grams of carbohydrate, which could be replenished by consuming 1 energy gel with electrolyte enhanced water every ½ hour beyond 90 minutes of training. For male triathletes, an hourly dosing of 60-75 grams of carbohydrates is generally warranted. This could be fulfilled by consuming an energy gel with electrolyte enhanced water plus 8 ounces of a sports drink every half hour beyond 90 minutes of training. Opt for sports foods containing small amounts of protein (Accelerade, Perpetuem, energy bars) when training for long course t riathlons.

TIP #5 After hard training efforts, eat a carbohydrate-protein combination

Within 30 minutes after finishing, aim at consuming ½ gram of carbohydrate and 1/8 gram of protein per pound of lean body weight. For most female triathletes, a 200-250 calorie snack is appropriate whereas most male triathletes will require closer to 300+ calories for post workout replenishment. At this time, you could opt for a sports food or you can go for real food. Some of my favorite post-workout recovery foods include low-fat chocolate milk, smoothies with a protein boost, peanut butter/honey/banana sandwiches, salted pretzels dipped in yogurt, and cottage cheese/fruit combinations. Meal replacement shakes like Boost and Ensure also provide a convenient nutritional punch when time is at a minimum.

by Kim Brown, INFINIT Staff Nutritionist

Source: Infinit Nutrition
 
 
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There is an art to burning water. An art so delicate, so precious that I'm not even going to tell you what it is. I'm just going to say I've burned it three times in my life.

Suffice it to say, I stink in the kitchen, or better put - I stink up the kitchen with my lack of culinary skills. Unfortunately I think I've passed this curse onto my children, but we won't digress into subtle mentions of melted spatulas or black, coal pancakes of cardiac death and such...

For those of us who are not wizards in the kitchen, I wanted to share a couple of simple recipes that do not require much talent but do hold a lot of nutritional value. They may appear somewhat difficult at first glance but trust me, don't over think it, just do it, and you'll have an easy meal in no time flat.

Stir Fry For Two, or Dinner & Lunch the Next Day

What You Need:
 • 3 Chicken Breasts
 • 1 Package of Frozen Veggies (I like Asian medleys, but pick your poison), or fresh if you are skilled enough to know how to cook them
 • 1 Bottle of Stir Fry Sauce (I like to use many different flavors. I prefer thicker soy based sauces)
 • 2 Cups of rice (I prefer Jasmine rice)
 • Sesame Seeds

First things First:
 • Cook rice in rice cooker, or on stove top according to directions.

While rice is cooking:
 • Heat a large pan or Wok to High. I use non-stick, but you may need a small amount of oil for a regular pan. No more that 2 Tablespoons of Olive Oil! Let the oil heat up with the pan. DON"T BURN THE HOUSE DOWN!!!
 • Microwave Vegetables according to the package
 • Cut Chicken Breasts

Ready to cook:
 • Place chicken in hot pan.
 • Stir fry on High for 2-3 minutes until chicken is brown. No pink!
 • Add Veggies, stir fry another 2-3 minutes until veggies are hot
 • Bring heat down to medium-low and add in sauce. (I like to cover all the chicken in sauce with a little left to pool in the pan)
 • Sprinkle in Sesame Seeds to taste
 • Simmer until rice is cooked.

Ready to Eat!
 • Fill a bowl with a scoop of rice
 • Add stir fry to the top
 • Enjoy!

What You Need:
 • 3 Chicken Breasts
 • 1 Package of frozen or 2 cups of fresh vegetables
 • 1 small Jar of salsa (Thicker sauces work better.)
 • Tortillas (I prefer the sun dried flavor or whole wheat.)
 • Reduced Fat shredded cheese
 • Low Fat or Non-fat Sour Cream
 • Cilantro (Unless you think it tastes like soap....)

Prep Work:
 • Heat a large pan or Wok to high. I use non-stick, but you may need a small amount of oil for a regular pan. No more that 2 Tablespoons of Olive Oil! Let the oil heat up with the pan. DON"T BURN THE HOUSE DOWN!!!
 • Microwave Vegetables according to the package or cook the fresh ones however you see fit such as in a steamer.
 • Cut Chicken Breasts into 1-2" strips
 • Place 1 tortilla on a plate and cover it with ½ cup of cheese

Ready to cook!
 • Place chicken in hot pan.
 • Stir fry on High for 2-3 minutes until chicken is brown. No pink!
 • Add Veggies, stir fry another 2-3 minutes on High until veggies are hot
 • Bring heat down to medium-low and add in Salsa
 • Simmer for about 5 minutes or until Salsa is nice and hot.

While simmering the good stuff...
 • Microwave each tortilla with cheese until cheese is melted

Ready to Eat!
 • Put a scoop of the chicken mix in middle of cheese covered tortilla
 • Add sour cream and cilantro to taste
 • Roll up the tortilla and...
 • Enjoy!

As an endurance athlete I need to eat but what I don't need is having to cook something that eats up my precious time or requires many skills. Try the aforementioned recipes. You may like them and hey, what's the worst thing that could happen? Your dog gets fed.

In sports and health,
Bonnie

Eat2Win Sports Nutrition Services
 • Comprehensive Training Diet Analysis
 • Training Fuel Strategies (Sprint, Olympic, Half, Iron)
 • Race Day Preparation
 • Meal Planning Solutions
 • Weight Management for Peak Performance

This $100 off promotion is applicable to any new clients limited to the first month of any Eat2Win monthly services. This offer expires at midnight on March 12, 2010.

At Trismarter.com, we celebrate the journey along with our clients from start to finish.

Inquiries please contact:
inquiry@trismarter.com
917.825.1451

Heavy training and racing fuel
A triathlete has about 2-3 hours worth of stored energy to fuel hard training or racing. During intense exercise, the triathlete utilizes this pool of stored carbohydrate for energy. Depending on intensity and duration, the triathlete will also utilize stored fat and protein for energy. The process of utilizing fat or protein as a source of energy is considerably less efficient than using carbohydrate. Unless there is a continued supply of the preferable carbohydrate, the triathlete will eventually reach the point of glycogen depletion, termed “hitting the wall.” The triathlete will “hit the wall” after 2-3 hours of racing or when the supply of stored or in-race ingested carbohydrate is depleted. At this point the body will only work at about 50% of maximum capacity. It is clearly advantageous to maintain adequate intake and stores of carbohydrates for exercise and optimal performance.

Carbohydrates
The primary fuel for exercise, defined above as carbohydrate, is strictly vegetarian. Endurance athletes should eat 60-70% of their calories from carbohydrates, which means that all triathletes should be at least 60-70% vegetarian. Carbohydrates come from many sources, including grains, cereals, rice, pasta, beans, fruit, vegetables, soy, yogurt, and milk. These vegetarian foods are high in the healthy complex carbohydrates and fiber, while low in the unhealthy saturated fat and cholesterol. Carbohydrates can also come from sports bars and other products, which are also strictly vegetarian. If you are adequately fueling your body for exercise, you are likely consuming a mostly vegetarian diet.

Fats
Fat remains an essential macronutrient for the triathlete, as it provides fuel for low to moderate intensity activity. However, not all fats are created equal. The healthy unsaturated fats are found mostly in vegetarian foods, such as nuts, seeds, avocados, and olive oil. However, these healthy oils can also be found in fish and grass-fed beef. Alternatively, the unhealthy saturated and trans fats tend to clog arteries, raise cholesterol, lower the body’s level of good cholesterol, and slow the emptying of the stomach. These unhealthy fats are primarily found in meat, such as beef, sausage, bacon, deli meat, skin from poultry, and fried meats. But these unhealthy fats can also be found in vegetarian food, such as high-fat dairy, fried vegetables (French fries), chips, candy, some energy bars, and most processed/packaged food. It is interesting that both the vegetarian and omnivore can choose healthy or unhealthy fats. The triathlete must choose healthy fats to properly fuel the body, and this can be done as either a vegetarian or omnivore.

Vegetarian versus omnivore
The decision to be a vegetarian or omnivore is deeply rooted in ones values and beliefs. It is not the intention of this article to sway the reader towards a vegetarian diet. Rather, it is the intent to note that the fundamental principles of a healthy diet for triathletes are based on the vegetarian diet: mostly carbohydrates, healthy oils, and high-quality lean protein. Nonetheless, both the vegetarian and omnivore triathlete can obtain essential nutrients from high-quality vegetarian and animal-based foods to optimally fuel the body.
 
 
Bill Nadeau, MS, RD, is a member of the Eat2Win Sports Nutrition team with http://www.trismarter.com. When Bill’s not working with athletes on their diets, he can be found training or in the kitchen. Visit http://www.trismarter.com to learn more about their personalized coaching options such as Tri4Life and Tri2Lose as well as innovative Eat2Win sports nutrition services. Contact: info@trismarter.com or call 917.825.1451 for more information.

References:
Barr SI and Rideout CA. Nutritional considerations for vegetarian athletes. Nutrition 2004 Jul-Aug;20 (7-8):696-703

Food and Nutrition Board, Institute of Medicine. Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. National Academy Press, Washington, DC; 2002

Nieman DC. Vegetarian dietary practices and endurance performance. Am J Clin Nutr. 1988 Sep;48 (3 Suppl):754-61

Nieman DC. Physical fitness and vegetarian diets: is there a relation? Am J Clin Nutr. 1999 Sep;70 (3 Suppl):570S-575S

Venderley AM and Campbell WW. Vegetarian diets: nutritional considerations for athletes. Sports Med. 2006;36 (4):293-305

Wardlaw GM, et al. Perspectives in nutrition. McGraw-Hill, New York; 2004
 
 
Trismarter.com strives to provide the highest quality internet-based triathlon coaching and sports nutrition services for the everyday triathlete and novice. These services are based on an understanding of the sport and tailored to the expectations and needs of each and every client. Our services address every aspect of triathlon preparation: Tri4Life personalized coaching, Tri2Lose weight loss and Eat2Win sports nutrition. At Trismarter.com, we celebrate the journey along with our clients from start to finish.
 

A 2009 study found that three out of four endurance athletes are concerned about their weight and half are dissatisfied with how much they weigh. Yet these same athletes ranked weight loss dead last when asked about their motivations for participating in endurance sports. Endurance athletes pursue weight loss as a means to better workouts and faster racing. Fitzgerald's own efforts to reach his racing weight for distance running led him to discover that there were no comprehensive weight-management resources designed for endurance athletes.

Using Racing Weight, endurance athletes can find and attain their fastest body weight and composition. The Racing Weight program offers 5 strategies based on the latest advances in the science of weight management. After finding their ideal off-season and racing weights, athletes will learn how to improve their diet quality; balance their intake of carbohydrate, protein, and fat; time meals and snacks; manage appetite; and train for lean body composition.

Racing Weight is grounded in the science of healthy nutrition and exercise physiology. Packed with findings from recent studies on weight loss and endurance sports performance, Racing Weight explodes myths about fat and weight gain, protein and muscle building, macronutrient ratios, calorie counting, glycemic index, and weight gain during the holidays and off-season. Athletes will learn the truth about sports drinks, supplements, and recovery nutrition. The book includes daily food logs from 14 elite pro athletes and 21 healthy recipes from nutritionist Pip Taylor.

Racing Weight will help endurance athletes reach new levels of performance-and become satisfied with their body weight.

Racing Weight: How to Get Lean for Peak Performance by Matt Fitzgerald
Paperback, 6" x 9", 296 pp., $18.95 | 978-1-934030-51-6

VeloPress is an endurance sports and fitness publisher with books on cycling, triathlon, running, swimming, nutrition and diet, yoga, and the histories and personalities of our sports. VeloPress authors are highly qualified, trusted experts. Our training books help both serious athletes and beginners to build skills and fitness, and our human-interest books inspire greater appreciation of our sports. VeloPress is the book publishing division of Competitor Group, Inc., publisher of VeloNews, Triathlete, Inside Triathlon, and Competitor magazines and producer of the Rock 'N' Roll marathon and half-marathon series and the Muddy Buddy adventure series. For more information, please visit velopress.com.

Media review copies, author interviews, sidebar content, and recipes:
Dave Trendler, Marketing and Publicity Manager, (303) 245-2138, dtrendler@competitorgroup.com

Retail ordering information:
Jen Soulé, Sales Manager, (800) 811-4210 x169, wholesale@competitorgroup.com
 
 
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