Nutrition is so crucial to the Ironman that the organization's website devotes extensive space to the topic. Every athlete, though, has a different idea of the best diet; some are vegans, some eat lots of meat; some swear by high carb diets, others swear by gluten-free.

So, when South Carolina-based triathlon coach Katie Malone hosted athletes from around the country at an Ironman Chattanooga training camp recently, she carefully researched local restaurants. And she chose to bring the 22 triathletes attending her camp to 212 Market.

"I needed to make sure that there was enough variety that it would satisfy everyone," she says. "I like really healthy, clean, and interesting food. I'm looking for an eclectic blend, things that are a little bit different, maybe more local flavor and healthy, which you can't find at every restaurant. So when I looked at the 212 Market menu, I thought okay, there are things here that I want to eat, and if I want to eat them, other people will want to eat them. And then with the gluten free and the vegan and the vegetarian options, there was just a nice collection of foods."

While the location of the restaurant is convenient, Malone says, it was the food that was the real draw: "Even if we had to drive to a restaurant that had a menu like this, I would have gotten everybody in the cars and we would have driven."

As it was, all of the triathletes walked from their downtown hotel to 212 Market for dinner on a Saturday evening after riding the entire 112-mile bicycle course through the North Georgia countryside earlier in the day.

"There are a lot of advantages to knowing what the course is like and what the terrain is like, and also how the roads are and where the turns are. It just gives you an advantage because you can visualize what you have ahead of you," Malone notes. Knowing about a great place to eat before arriving in town for the race is also an advantage, she agrees, "And I know for me, finding this restaurant, I'll be back here."

Energy Gels & Exercise

H�ma energy gels are specifically designed to help you get through tough exercise. How? Let's take a look at the science!

Your Body as a Power Plant

When your muscles need energy, the first source they go to is the glucose in your bloodstream. Glucose enters your bloodstream in one of two ways: by being digested from food, or from your body's glycogen stores (stored excess glucose). When you're sitting around after a meal, your blood glucose level is more than adequate to take care of your physical exertion. When you're exercising, however, it's not.

In order to keep your muscles operating at their best during exercise, your body dumps glucose into them. Most people have enough glycogen stores to sustain them for about 60-90 minutes. Once the glycogen stores are gone, your body is forced to turn to fat as an energy source. The problem with using fat as an energy source is that it's not a quick source of energy, so your body will be unable to sustain high levels of exertion (>60% VO2 Max). This is called "hitting the Wall."

For anyone trying to complete some difficult exercise, this is not a problem you want to face.

Energy Gels to the Rescue

H�ma energy gels are one of the best ways around this problem. By consuming H�ma's special carbohydrate blend before and during exercise, you supply your body with extra glucose through digestion. This allows your glycogen stores to last longer.

While there are many potential sources of carbohydrates, H�ma energy gels are a great balance between having a lot of liquid sloshing around in your stomach and eating solid food which can take too long to digest effectively.

H�ma energy gels pack a strategic carbohydrate punch of 100 calories/21g carbohydrates per pouch since the average person can digest 100-150 calories per 1/2 hour. On top of that, H�ma energy gels specifically use carbohydrates known to efficiently convert into glucose.

So whether you're playing sports with friends or 3 hours into a triathlon, H�ma is a great-tasting, all-natural way to get the energy you need!

When To Use?

Anyone planning on exercising can benefit from eating a H�ma energy gel. While everyone is different, here is a general guideline for use until you figure out what works for you:

• Less than 2 hours of exercise: eat one gel 30-45 minutes before exercise, and then one 45-60 minutes into exercise.
• More than 2 hours of exercise: eat one gel 15 minutes before exercise. Eat another gel 45-60 minutes into exercise. After that, eat an additional gel every 30-45 minutes of exercise.

Remember: WATER!!

Always drink water when you eat a H�ma energy gel! Your body can't process the gel effectively without it. Our recommendation is 8-10oz of water per gel.

For more information please visit: Huma Gel

For those of you working through nagging overuse injuries, muscular imbalances, or wanting a personalized strength/flexibility plan, Sarah is offering the following services:

1:1 yoga/Pilates private sessions where she will come to you in your home, $45/hour.

OR

Strength/Flexibility 3 month session:  includes postural analysis, a 1:1 session, and 3 individualized videos specific to your strengths and weaknesses.  Plans will be posted via email and Training Peaks.  This will cover 3 months of strength and flexibility training with open dialogue with Sarah via email/phone for follow up.  $100 or $125 to included one additional 1:1 follow up session

Sarah Oliver

Cell 864.270.3896

Pelham Commons - Greenville

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Greenville

242-1490

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2115 Old Spartanburg Road

Greer

322-5903

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Taylors

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855-4800

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595-3558

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Spartanburg

585-2300

(Coupon only valid at these locations)