MAX NUTRITION

The Ironman
PHOTO BY JAMESPATRICK.COM

Inside Fuel the athlete in you

no matter the level!
BY SUSAN IRBY

AVOCADO SMOOTHIE AN ENTIRE DAY dedicated to competition. Six months or more

(Makes 1) of your life dedicated to intense training, burning as many as
INGREDIENTS 10,000 calories and then some, consistently pushing your body
cup cashews soaked in water to the edge beyond what you believe are the limits. This is the
for 5 hours or overnight
medium avocado Ironman athlete. This is the Ironman in you.
to cup almond milk What drives you to hit the gym at five in the morning or five oclock in the
tablespoon manuka honey afternoon after a grueling workday? Only you can decide that. Only you can
to cup ice determine the why behind the action. And, that why is the most important
Optional: cup frozen berries question of your life.
Whether it is deciding to overcome a severe health condition like Type II
DIRECTIONS diabetes, an aggressive cancer, obesity, an addiction such as smoking, or just to
For basic smoothie, blend all
live a healthier lifestyle as many so commonly place on their to-do list, the why
ingredients in a blender until
is the key motivating factor in the success of your efforts. The why is what
smooth. Enjoy!
gets you through training on days when you dont feel like it; the why keeps
your mind focused and keeps the drive alive inside to keep going.
NUTRITION INFORMATION An Ironman competition takes place over 2.4 miles of swimming often
Serving size: 1 cups in cold, tumultuous waters an all-out high speed bike ride for 112 miles,
356 calories, 28.2g carbs, 8.3g protein,
culminating in a grueling run of 26.2 miles. Some of the fastest completion times
27.1g fat, 4.9g sat. fat, 7.7g fiber, 13g sugars,
92 mg sodium, 489 mg potassium on record are 7 hours, 44 minutes, and 29 seconds for men, and 8 hours, 52
minutes, 14 seconds for women. In a competition like this, glycogen stores have
20 WWW.MAXMUSCLE.COM SEPTEMBER/OCTOBER 2017
never been more important, even
during training. During competition,
as many as 8,000 to 10,000 calories
will be burned; during training, that
number ranges from 500 to 1,000 to
2,000.
As much as the body needs physical
training for an Ironman competition,
nutritional training is equally
important. Emphasize a consistent diet
of 20 percent lean proteins like simple
baked chicken and broiled salmon
without heavy sauces, 30 percent
joint soothing fats from foods like
avocado and coconut, and 50 percent
energy restoring carbohydrates from
vegetables, some fruits, such as
broccoli, kale, apples, kiwi; and grains
like quinoa and brown rice.
Make recovery meals count by
adhering to the balanced 20:30:50
guideline above; drink a restorative
smoothie like the Avocado Smoothie
(recipe on previous page) immediately
following training. The oils in avocado
help heal joints, fats replenish needed
caloric energy, and vitamin C keeps
immunity strong.
Make snacks count by having
nutrient-dense foods on hand such
as the Coconut Macaroons (recipe
on the right), which provide energy
and also boost circulation and athletic
performance with maca root powder
and cinnamon. Consider adding
something like Max Muscle Nutritions
Joint Relief to your diet to ease joint
pain, if needed.
During training, train the body
nutritionally by having set meal
times, eating nutrient-balanced meals
according to the 20:30:50 guideline,
and being consistent with nutritive
energy-replenishing snacks. Before
race day, dont over think the food.
Stick to what you trained on. Avoid
eating too much fiber the morning of
and avoid eating start line snacks that
have not been a part of your regular
diet during training. Take your own
snacks to the start line.
During the race, consume all-natural
nutrient gels, orange slices, or other
quick energy-boosting food every 30
minutes on average and drink lots of
water. A well-conditioned body, inside
and out, will take you all the way to
the finish line with strength and vigor
as you celebrate the Ironman inside.
MS&F
COCONUT
MACAROONS
(Makes 12)
INGREDIENTS
4 large egg whites
3 cups shredded unsweetened
coconut
cup plus 2 tablespoons maple
syrup
2 teaspoons vanilla extract
teaspoon sea salt
Fine zest of 1 small lemon
1/8 teaspoon cinnamon
3 tablespoons maca root powder
DIRECTIONS
Preheat oven to 325 degrees F.
Line baking sheet with parchment
paper. Beat the egg whites in
a standing mixer or using hand
mixer until they just come
together, about 3 minutes. NOW AVAILABLE!
In a separate bowl, stir together
Sinfully
S
Delicious
remaining ingredients and fold
into egg whites. Let rest for
10 minutes. Spoon heaping
tablespoonfuls onto prepared
baking sheet about 1 inches
apart.
Bake for 10-12 minutes or until
coconut tips begin to color. Let
cool completely before removing
from baking sheet. To remove,
gently peel away parchment
paper. Store macaroons flat or
very loosely stacked in an airtight
container.
NUTRITION INFORMATION
Serving size: 2 macaroons
132 calories, 14g carbs, 2.2g protein,
7.8g fat, 6.9g sat. fat, 2.6g fiber, 10.4g
Locations nationwide. Find yours @ www.maxmuscle.com
sugars, 56mg sodium, 161mg potassium
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