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Easy and Cheesy

October 25, 2019 - With the holidays around the corner and the stress of family travel amidst Christmas shopping and training for your next race, it is imperative to have a couple quick and easy recipes on hand to help you navigate your fueling plan. And what makes everything, a sprinkle of cheese!


With the holidays around the corner and the stress of family travel amidst Christmas shopping and training for your next race, it is imperative to have a couple quick and easy recipes on hand to help you navigate your fueling plan. And what makes everything, a sprinkle of cheese! Many may opt-out of adding cheese to their dish due to extra “calories” that these flavorful shreds and slices that may dress up our meal. 



Thankfully, these extra calories come wrapped up in protein, fat, and calcium. For many non-dairy eating folk cheese maybe a delicious enemy. If you are someone who is lactose intolerant or follow a lactose-free diet it is your lucky day! Cheese, such as parmesan and cheddar, are low in lactose and may be tolerated in small portions in your diet. And if that still does not work for your body, try a lactose-free cheese or one of the many tasty vegan cheeses out on the market.



For the triathletes out there who love their meals with a sprinkle of cheese, keep it up! Cheese may help you fend off osteoporosis in the future. Some calcium may be lost during those sweaty workouts, so it is critical to consume a diet rich in calcium-containing foods. It may be more important for females, as postmenopausal women and females with amenorrhea (absence of menstruation) have an even greater need for calcium (1500mg/d).



Beyond calcium’s important role in building and maintaining healthy bones, the mineral also assists with muscle contraction. Feeling tired or more crampy than usual? This may be from inadequate calcium intake. If you are following a strict vegan, vegetarian or dairy-free diet, connect with our Registered Dietitian Nutritionist, Angie Dye, to ensure that you are fueling with enough calcium foods to meet your daily intake. It is recommended that adults consume 1000-1200 mg of calcium per day.





  1. https://journals.lww.com/acsm-csmr/Fulltext/2005/08000/Calcium_Requirements_for_the_Athlete.5.aspx






AJ Baucco Coaching is world class triathlon coaching for age group athletes of all ability levels. We specialize in Full Service Triathlon Coaching, but we also create Focused Training Plans for athletes that like a more hands off approach. Feel free to contact us with any questions or to set up an informational phone call.

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