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Nutrition Plan - Triathlete & Physical Therapist - Annemarie Alf

Author:FTM
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Annemmarie Alf triathleteIn this Q&A, Physical Therapist and Strength and Conditioning Specialist - Annemarie Alf - shares with us her nutrition and hydration recommendations she gives her athletes and uses personally during triathlons. 

Do you have a health condition or allergy (ex: gluten intolerance) that requires you to have a special nutrition plan?
Over the recent years, I have found that I have become somewhat gluten and lactose intolerant. For a few years, I tried to limit the amount of gluten and dairy in my diet, BUT in 2014, after my knee injury, I decided to completely eliminate gluten and dairy completely, knowing that gluten specifically causes inflammation in the body.

Do you follow a specific diet (ex: vegetarian, paleolithic etc…). If so, describe it and explain how is it benefitting you?
My thought process is: Eat Clean and Lean. For the most part, I follow the principles of the Paleo diet about 90 percent of the time, but am 100% gluten and dairy free.

Do you supplement daily with nutrients like vitamins, minerals, omega fatty acids, amino acids etc…?
Yes, as a multi-sport athlete and full time Physical Therapist/ Performance Coach and New Business owner, I often don't get to train as much as I should or want to.  So my focus has to be on quality over quantity and making sure I am fully recovered and ready for all training and racing, when I can fit it into my schedule.  My daily regime consists of - multi-vitamin (Sportmulti), fish oil (Klean Athlete), amino acids (Recovery Amino Power), recovery protein (Revive RX Recover), adaptogens (MDrive Elite), and joint repair (MDrive Joint and Hammer Tissue Rejuvenator).

 
What’s your pre-workout/competition nutrition and hydration plan? Be specific about the foods, hydration (water, electrolyte, other liquids), and sports supplements/fuels you use?
Overall, I eat a regular diet, high in protein and healthy fats, with focus on carbs coming from green leafy vegetables.  Prior to any race more than 2 hours in length I will add in sweet potatoes or quinoa, or an occasional treat of Acai. Typical pre-workout is SFH Push and MDrive ATP for normal training days.

On race days and longer duration training days- I do beet juice, VO2 max Endurance, and MDrive ATP.  On a daily basis, I hydrate with at least one serving of NUUN.

What’s your during workout/competition nutrition and hydration plan? Be specific about the foods, hydration (water, electrolyte, other liquids), and sports supplements/fuels you use?
For longer training days, over 2 hours: I love B-line Natural Energy gels as my #1 go to - the 5 clean natural ingredients are the best and they do not upset my stomach. I also use VO2 max Endurance and MDrive ATP every hour to keep up my energy. For hydration - I always have 1 bottle of Nuun, and my new favorite, Tailwind. I'll also switch it up with Scratch and CarboPro mixed. I drink as needed, but this way I am sure to keep my electrolyetes balanced and have enough carbs throughout my training. 

What’s your post-workout/competition nutrition and hydration plan? Be specific about the foods, hydration (water, electrolyte, other liquids), and sports supplements/fuels you use?
Immediate post- workout is always Revive Rx Recovery - the strawberry mixed with water is to die for! Sometimes I will make a full smoothie with almod butter, almond milk, chocolate Revive RX Rebuild and a banana. 

 
Do you compete in different types of events (ex: different distances or formats)? If so, is your nutrition/hydration plan different for each event?
I do compete in many different types of events, so I always need to strategize the night before a race or competition how much fuel I'm going to need.  I very rarely will ever take anything from an aid station.  I am very set in my training to racing program and don't like to make many changes.
 
Any other nutrition/hydration secrets you’d like to share?
Without FTM, I wouldn't have any of the knowledge and secrets I've already shared.  Cyril, will find what works for you!

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