Posts Currently viewing the category: "Sport fueling"

I’m re-posting about sweat trials again this year. The weather is heating up in most of the country. I’ve gotten emails from clients about higher than normal sweat rates and that they’re losing more salt than ever before (getting crusty on their faces and white rings on clothes). Remember, to watch…(Read More)

Simple Race Nutrition


Whenever someone hires me to do a race nutrition plan, I explain that my underlying principle is simplicity. If your race nutrition is simple, there are fewer things to go wrong. Here’s an example of complex and simple race nutrition to make it more clear.  In 2009, I ran the Paris Marathon with a…(Read More)

Ironman Texas was this past weekend (Saturday, May 18, 2013). It looked to be a beautiful, if warm day in the days leading up to the race. We’ve had a very cool spring for Southeast Texas. We’ve had bouts of low’s in the 40’s and highs in the 50’s, 60…(Read More)

Triathletes are fun to work with. They are intelligent, love to learn, like to work hard, and follow instructions. One character trait that makes working with triathletes both fun and frustrating is what I call “shiny ball syndrome.” Triathletes love to get the latest-and-greatest, newest thing on the market – a new gadget, new…(Read More)

The last four posts have involved determining how many calories, protein, fat, and carbohydrates you need each day. This post will describe how to pull all of this information together into a plan for you. First, determine how many calories you need. Sandy, our marathoner, has an estimated Resting Metabolic Rate of 1337 calories. We…(Read More)

On May 18, I participated alongside the “REFUEL | “got chocolate milk?TM” Campaign during Ironman Texas in Woodlands, TX. I was excited to see so many athletes taking a carton…or two…or eight…at the REFUEL tent at the Finish Line! I have been a big believer of lowfat chocolate milk as an effective…(Read More)

Protein Needs


In the last post, I talked about determining how many calories you need on a daily basis. The second step in determining the composition of your diet is to determine protein needs. The recommendations for protein for athletes needs vary widely. The recommendation for sedentary people is 0.8 grams per kg of body weight…(Read More)

This post is the beginning of a series on determining how many calories, carbohydrates, protein and fat you need per day. Enjoy! Determining how many calories you need can be tricky. If you google “how many calories do I need” you get hundreds of results with all sorts of different calculators. How do you know…(Read More)

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Dr. Penny

My goal is help you take control of your triggers so you can lead a normal life. I’ve had Irritable Bowel Syndrome for over 14 years. I’ve been told, “It’s all in your head.” And, “You just need to figure out what’s causing your symptoms” without being provided any help to figure it out. I’ve finally gotten my symptoms under control. I want to help you do the same thing. I want to help you get your life back.

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