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NUTRITION

Cycling around the breathtaking landscapes of Sicily with my dog has been a remarkable journey that perfectly blends my passion of cycling, travel, fitness, adventure and food. As we pedal through the scenic routes, we savor the incredible bounty of the land, particularly the fresh produce from the slopes of Mount Etna and the delicious seafood from the Ionian Sea. Each meal features vibrant fruits and vegetables grown in the fertile volcanic soil, along with freshly caught fish that embodies the flavors of the region. The combination of daily cycling and mindful eating has invigorated my body, allowing Bolt & I to fully embrace the stunning beauty of Sicily while cultivating a deep appreciation for its rich culinary heritage.

 

I've incorporated these elements in my daily eating habits, and I now refer to my nutritional lifestyle as "Etnaonian." The Etnaonian way is more than just about food; it embodies fitness, lifestyle, reading, adventure, and, most importantly, the art of slowing down and savoring life.​ Incorporating Etanonian into my performance nutrition was seamless as I eat what I want but make a few simple changes based on training hours and goals. 

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Etna

Standard "Etnaonian" Day

Why Etnaonian? Top 10 reasons.

10. Eat everything fresh. If it’s fresher than your last excuse for skipping your workout, it’s on the menu.

9. Smaller portions—think “child-sized” but with adult-level flavor. Plus, slow down! You’re not racing yet; there’s no podium for inhaling your food.

8. Lunch is the heavyweight champion. It’s like the main event of your culinary day. Bring on the feast!

7. Only water! Soda with meals is like wearing socks with sandals—just…no. Keep it classy.

6. Remember, sugar is like that friend who overstays their welcome. Check the label; it’s probably hiding in there.

5. Enjoy a glass of wine with dinner. Italians know that vino is the secret ingredient to any great meal. Just don’t let it have all the fun.

4 Dessert? Absolutely! A simple biscotti with an espresso is the Italian way of saying, “I’m fancy, but I’m not trying too hard."

3. Sundays are for flexibility! Especially when training—embrace the pasta and feast! It’s like a pre-game for the week ahead. Fuel up, future triathlon finisher!

2. Learn to twirl! Twirling your pasta will slow your eating down, so you eat less. Coaching twirl sessions available!

1. Etanonian makes you sexier, happier and faster!  It's a lifestyle, not a diet. Time to pull down those "just in case" jeans from the back of the closet!  Do it, they'll fit!

Finally; eat less, seasonal, smart, and don't eat late!  And last but not least, never feel guilty about indulging in a massive Italian cannoli! Life is short and those pastry shells are too!

 

Here is my standard day of eating (mangiare).  I add or substact portion size or eliminate a snack or two to regulate nutrition based on training day, intensity and phase.  Hope this guide helps.  

Brown Eggs

Breakfast

- 3 eggs

- a little salt

- whole bread or wrap

- espresso

- water

- multivitamins

CALORIES: 370

FATS: 16g

SODIUM: 550mg

CARBS: 28g

SUGARS: 4g

FIBER: 2.1g

PROTEIN: 26g

Raspberries Shake

Snack #2

- scoop of protein

- half a banana

- hemp

- water

CALORIES: 330

FATS: 9g

SODIUM: 140mg

CARBS: 44g

SUGARS: 15g

FIBER: 9g

PROTEIN: 34g

Berries and Oatmeal Yogurt

Snack #1

- cottage chz

- granola

- berries

- small scoop of protein

- chia seeds

- water

CALORIES: 367

FATS: 11g

SODIUM: 621mg

CARBS: 35g

SUGARS: 15g

FIBER: 8g

PROTEIN: 23g

Baked Fish

Dinner

- fish baked or grilled

- grande salad

- bit of oil/vinegar

- roasted italian potatoes

- fruit

- water

CALORIES: 500

FATS: 12g

SODIUM: 761mg

CARBS: 70g

SUGARS: 22g

FIBER: 13g

PROTEIN: 30g

Chicken Breast

Lunch

- baked chicken

- lots of veggies

- rice

- espresso

- water

- fruit

CALORIES: 804

FATS: 6g

SODIUM: 86mg

CARBS: 61g

SUGARS: 12g

FIBER: 6.7g

PROTEIN: 50g

Green Board

Summary

All 5 meals are included in these totals. I adjust based on daily training hours.

CALORIES: 2371

FATS: 54g

SODIUM: 2158mg

CARBS: 238g

SUGARS: 68g

FIBER: 39g

PROTEIN: 163g

Etnaonian
mangia
Calorie Chart
Breakfast

Average Calories Burned Per Sport

Just a quick note about calories: when exercising at a moderate intensity (around 65-80%) for one hour in neutral conditions, this information can serve as a helpful guideline. Think of it as a starting point to help you figure out your daily and race nutrition needs. Happy training!

120lbs

150lbs

180lbs

SWIM  

BIKE

RUN

STRENGTH

330

460

590

200

718

560

420

276

490

650

840

389

4th Leg

4th Leg Of Triathlon

Nutrition for triathlon is critical for optimal performance and endurance. Athletes should focus on carbohydrate loading in the week leading up to the race to maximize glycogen stores. On race day, a high-carb breakfast is essential to fuel the body. During the event, it's important to maintain hydration and consume easily digestible carbohydrates, such as energy gels and sports drinks, starting early and continuing throughout the swim, bike, and run segments. Post-race recovery should include a mix of carbohydrates and protein to replenish energy stores and support muscle repair. Practicing this nutrition strategy during training is vital to ensure it works effectively on race day.​ So, my mission here is to connect with you—not just about performance nutrition, but about every single day, every meal, and every glorious sip that graces your lips.

Periodization

➢ Nutrition is the most commonly overlooked component in an athlete’s training program

➢ Most athletes concern themselves with nutrition a week or a few days prior to an event

➢ Doing this may allow completion of the event, but an athlete will not achieve peak performance

➢ Proper nutrition throughout the year will not make an athlete stronger or faster by itself, but it will provide correct amounts of nutrients to:

     ▪ support training and health

     ▪ prevent illness

     ▪ change body weight and composition

     ▪ improve performance

Periodization

➢ Nutrition is the most commonly overlooked component training and lasts until well after completion of last event

➢ Reflects same principles of traditional physical periodization

     ▪ Macrocycle (Training year)

     ▪ Mesocycle (Several weeks to several months)

     ▪ Preparation

     ▪ Competition

     ▪ Transition

     ▪ Microcycle (focus on daily and weekly trainin variations)

➢ Each period of the macrocycle (training year) has different levels of training intensity and

volume

➢ The athlete needs to have slightly different eating plans for each period to meet goals that

may include:

     ▪ Matching energy expenditure

     ▪ Create a negative balance for weight loss

     ▪ Create a positive energy balance that focuses on

        carbohydrates to increase glycogen storage

Periodization

Preperation Cycle

➢ Training intensity begins low and gradually increases

➢ Training volume begins at a moderate level and slowly increases

➢ Most athletes are coming off of their transition cycle, or off-season/active recovery and are slowly building up their volume

➢ Physiologic goals: improve cardiovascular endurance and function in preparation for the later, more intense training cycles

➢ Some athletes may be trying to lose weight during this 

Carbohydrates

➢ Carbohydrate is (CHO) the predominant (and efficient) fuel for exercise intensities at 65% of maximum oxygen consumption (VO2max) or more

➢ Most common dietary forms: complex and simple

➢ All CHO source broken down into glucose, and when entering bloodstream can be used as fuel or stored as muscle or liver glycogen

➢ If CHO consumed in excess of daily energy needs → converted to stored body fat

➢ Muscle glycogen (CHO) is the primary energy source for a working muscle

           (Performance Cycle)​

➢ Fuels the brain and nervous system

➢ Preserves protein

➢ Aids in fat metabolism

Carbohydrates: Daily Guidelines

Preperation Cycle

➢ 5 to 7 g/kg (moderate-duration, low-intensity training)

➢ 7 to 12 g/kg (moderate to heavy training)

➢ 10 to 12 g/kg (extreme training 4+ hrs/day)

(*take weight in lbs and divide by 2.2 to get kg)

➢ Base of the daily diet should be complex CHO. Whole grains breads/cereals, fresh fruits and vegetables

Protein

➢ Primary role = support growth, maintenance, and repair of muscle tissues

➢ Can be used as a fuel source after it’s converted to CHO (gluconeogenesis)

➢ Body can supply up to 15% of its energy from the breakdown of body protein when glycogen stores become depleted

➢ The body does not store excess dietary protein

➢ Dietary protein has yet to be established as a performance-enhancing nutrient

Protein: Daily Guidelines

Preperation Cycle

➢ Athletes needs are based on:

     ▪ Lean body weight

     ▪ Activity level

     ▪ Overall calorie intake

     ▪ Needs fluctuate depending on periodization phase

➢ 10-20% of daily calories should come from protein

➢ Protein intake 1.1 to 1.8 g/kg

     ▪ < 60 minutes daily activity → 1.1 g/kg

     ▪ 1 - 2 hours daily activity → 1.3 g/kg

     ▪ 2 - 3 hours daily activity → 1.5 g/kg

     ▪ > 3 hours daily activity → 1.8 g/kg

FAT

➢ Fat is a significant fuel source for the body at rest and during low-intensity, long duration training sessions

➢ Many athletes restrict fat intake to aid in body fat reduction, but this is not advised as it is important to health and performance

➢ Three main fats:

     ▪ Saturated

     ▪ Monounsaturated

     ▪ Polyunsaturated

Fat: Daily Guidelines

Preperation Cycle

➢ Most endurance athletes perform best when their diet is 20-30 % of total calories, with 10% from saturated fats

➢ Fat intake should range from 0.8 to 1.0 g/kg (0.5 grams per pound of body weight)

Pre-Training

Preperation Cycle

➢ GOAL = “top off” carbohydrate stores, optimize hydration, provide energy for the start of the workout and delay glycogen depletion

➢ Consume a low-fat, moderate protein, high carbohydrate meal/snack 1 to 4 hours prior to training session ▪ 0.5 grams of carbohydrate per pound for each hour prior to activity

➢ Drink 17 to 20 oz of fluid 2 hours before training

➢ Drink 7 to 10 oz of a sports drinks 10 to 20 minutes before training

During Training

Preperation Cycle

➢ GOAL = maintain blood glucose, minimize risk of dehydration and electrolyte imbalance, and minimize GI distress

➢ Athletes cannot (and should not attempt to) completely replace losses during exercise

➢ 30 - 60 g of carbohydrate per hour during training (liquid or solid/semisolid sources)

➢ Drink 7 to 10 oz of fluid every 15 to 20 minutes during training

Post Workout Nutrition

Preperation Cycle

➢ Nutrition and sleep are top two factors that can accelerate the recovery process

➢ GOAL of post-training nutrition = replenish muscle and liver glycogen stores, restore fluid and electrolyte balance, and stimulate protein synthesis

➢ Drink 20 to 24 oz of fluid for every pound of body weight lost after training

➢ Within the first 30 minutes after training and at 2-hour intervals thereafter, eat 1.0 to 1.2 g of carbohydrate per kg of body weight

➢ Eat 6 to 20 g of protein if the training session is longer than 90 minutes (within 30 minutes)

Training Nutrition Ranges

Preperation Cycle

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Eating Guidelines

Preperation Cycle

➢ Eat a minimum of 6 to 9 servings of fruit & vegetables to ensure adequate intake of vitamins, minerals, and fiber.

▪ (1 serving = 1 medium fruit; 1/2 cup chopped, cooked or canned fruit; 3/4 cup 100% juice)

▪ (1 serving = 1 cup of raw leafy vegetables; 1/2 cup of other veggies, cooked or chopped raw; 3/4 cup of veg juice)

➢ Choose high-fiber foods such as fruits, vegetables, whole grains, beans, and oats.

➢ Try new foods and experiment with a variety of different foods and nutritional supplements such as energy bars, gels, and sports drinks to identify those preferred (taste and physical response)

➢ Choose foods that have antioxidant properties or activity that contain beta carotene, vitamin C, vitamin E, and zinc

➢ Find out what nutritional products will be used at the competition events in the upcoming season and try them to see if they are tolerated

➢ Consider environmental conditions and adjust fluid intake accordingly

➢ Increase variety! Rotate through different foods and menus to get more variety and balance in eating plans and avoid food ruts.

Daily Needs Based On Cycles

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30 - 60g Of Carbohydrates

1 Banana -- 30 grams

Power Bar bites -- 33 grams

¼ bagel or 1 slice of bread -- 15 grams

2 Fig Bars -- 21 grams

8 oz Gatorade -- 15 grams

12 oz Accelerade -- 26 grams

1 Gu packet -- 20 -25 grams

1 Hammer Gel -- 20 grams

1 Energy Bar -- 45 grams

HYDRATION

➢ Average sweat rate is 1 Liter per hour (32oz)

➢ May reach 1.5+ Liters per hour for some athletes

➢ Dependant on several factors

     ▪ Genetics

     ▪ Environmental conditions

     ▪ Aerobic conditioning

     ▪ Acclimatization

➢ Can be determined with a “sweat test”

➢ Goal = to replace weight lost to sweat during exercise

➢ NEVER end workout/race with a 2% or greater weight loss

     ▪ Ex: 150 lb preà147 lb post

     ▪ Ex: 125 lb pre à 122.5 lb post

➢ Monitor pre and post training weight and environmental conditions

➢ Adjust fluid intake until weight is stable during training

Determin Sweat Rate

➢ Weigh yourself (naked) before a one-hour moderate intensity bike or run

➢ Consume NO liquid and weigh yourself again (naked) after the workout

➢ Calculate the weight change

➢ Every pound lost is equal to 16 oz (240 ml) of fluid

➢ Remember to add in the amount of liquid consumed during the workout

Energy Fuels

➢ Sports Drinks

     ▪ Provide carbohydrates & fluid

     ▪ Specialty formulas contain electrolytes, protein

     ▪ Used pre, during (bike & run) and post

➢ Energy Gels

     ▪ Provide rapidly absorbed carbohydrate source

     ▪ Electrolyte content varies

     ▪ Some contain caffeine and/or protein

     ▪ Must be taken with water

     ▪ Used prior to and during activity (bike & run)

➢ Energy Bars

     ▪ Good source of CHO

     ▪ Also provide some protein and fat

     ▪ Used before, during (bike & run), and after events

➢ Real Foods

     ▪ Can provide CHO, protein, fat

     ▪ Used before, during (bike, run), and post activity

     ▪ Ex: PB & J sandwiches, crackers, pretzels, fig bars

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