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08 09, 2017

Flavored Milk: A Nutrient Powerhouse

By |September 8th, 2017

14 08, 2017

Dairy Farmer, Registered Dietitian, AND Ironman!

By |August 14th, 2017

Well folks it’s me here, your dairy farmer-dietitian…. and…. Ironman! After taking a few weeks to recover and absorb the feeling of being an IRONMAN, I wanted to recap my race day thoughts and reflections of this Ironman Lake Placid journey… Thank you for all the support and well-wishes – they really helped push me to the finish line!

Pre-Ironman Jitters
Considering how much can happen in the 14 hours and 4 minutes it took me to complete Ironman Lake Placid, I made it through race day with only a few minor hiccups.

Heading up to Lake Placid was a mixture of […]

Dairy farmer Ironman completing her race
14 07, 2017

High Time for Tri Time: Tapering for Success

By |July 14th, 2017

Well folks, it’s about that time!

Ironman Lake Placid is only days away and I’m experiencing every stage of race day jitters; anxiousness, nervousness, excitement and… the inevitable second-guessing of my life decisions.

In the spirit of race day preparation, I want to fill you in on my training status (most importantly re-capping Ironman 70.3 Syracuse) and how I plan to  get ready for race day.
Warm Up Race: Ironman 70.3 Syracuse:
A few weeks ago, my sister and I put our training and race strategy to the test at Ironman 70.3 Syracuse (a half-distance Ironman). It was a challenging day with a […]

Chocolate Milk swimming
05 06, 2017

Hydration Nation

By |June 5th, 2017

Just a quick recap for new readers/followers that are not familiar with my audacious adventure, I’m a dairy farmer and dietitian training for Ironman Lake Placid in July 2017 (that’s a 2.4 mile swim, 112 mile bike and 26.2 mile run triathlon). I teamed up with the American Dairy Association North East to blog on my experience (if you haven’t read my past blog post free feel to check them out here or check out my video:

Originally when I planned on writing a blog about hydration I was going to tell you about all things hydration…. but so much […]

01 06, 2017

Celebrate #WorldMilkDay !

By |June 1st, 2017

03 05, 2017

Planning for Ironman Success

By |May 3rd, 2017

Growing up, my incentive to cook tasty recipes and crush some laundry was driven by getting home early from farm chores.

As a grown-up farmer, triathlete, and business owner, my incentive to plan meals, make lists and think ahead is driven by better recovery and satisfied bellies (let’s be honest – a fed hubby is a happy hubby 🙂 ).

Devoting a whole blog post on planning probably earns me “super boring adult” status, but it’s a risk I’m willing to take. Here are 3 areas of planning that triathletes focus on (or should focus more on) for ironman success:
Ironman Training […]

16 03, 2017

Ironman Nutrition: It’s All About The Food

By |March 16th, 2017

Greetings faithful readers!!!

February was amusing; I had the opportunity of training in 10° and 60° weather… sometimes in the same weekend! I’m a month into training and it happens to be “National Nutrition Month”, so I figured the most appropriate topic for this month would be fueling the body. After all, everyone needs to eat!

Picture overload disclaimer:  I may have been a bit picture-happy with this blog. It’s food… I promise you will thank me.
Ironman Nutrition: A Full Fridge
It’s one thing to coach someone on what to eat before, during, and after training. It takes a whole new set […]

Ironman Abbey from New York on Dairy Farm
08 02, 2017

Dairy Farmer and Future Ironman

By |February 8th, 2017

Introducing (future) Ironman – Abbey Copenhaver! 
Hello curious readers, future friends, and fans,

My name is Abbey Copenhaver, I’m a dairy farmer and Registered Dietitian (otherwise known as the “dairy farmer RD”). I’m also a triathlete, dog mom, aunt, sister (to 7 awesome siblings), graduate student, and current Ironman pursuer. I consider myself a pioneer of combining my passion for farming, food and fitness into a career and lifestyle.
The Challenge:
Last August, I announced my ambitious plan to race in the Ironman Lake Placid 140.6 (IMLP) this upcoming July. As I prepare to test my mettle with a 2.4-mile swim, 112-mile bike […]

22 06, 2015

Q: When I stop at the store after a workout to get my chocolate milk, I see many other post-game protein recovery drinks available from sports beverage companies. What’s in them that’s different from chocolate milk, what’s not in them and are they worth the price?

By |June 22nd, 2015

Ideal 3:1 ratio of carbohydrates to protein. Science has proven this is the most effective combination to promote muscle recovery following endurance exercise.
Whey protein. Milk contains whey protein, which is digested and absorbed quickly. It also enhances the building and repair of muscle. Twenty percent of the protein in milk is whey protein.
Casein protein. Milk also contains casein protein, which is digested and absorbed more slowly. It is thought to reduce the amount of muscle breakdown.

When comparing nutrition and cost, below is a comparison of chocolate milk to other recover drinks:

And there are several other considerations:

What tastes better? Most […]

Hunger 5K Run
15 04, 2015

7 Ways to Get Ready for Your Next Race

By |April 15th, 2015

24 02, 2015

REFUEL WITH CHOCOLATE MILK SPONSORS 2015 B’MORE HEALTHY EXPO!

By |February 24th, 2015