sports nutritionist / coach

Rikk Morales

Teamon Coach Rikk

About Me

coach rikk

“A good training program is only half the story. Equally important is rest, recovery and proper nutrition. Synthesizing a cutting-edge, dynamic and scientifically sound diet and nutrition regimen will radically increase the effectiveness of your exercise training sessions. As a certified specialist in this area, I can help you reach your performance goals faster than you’d previously imagined possible.”

An athlete asked me if taking in whey protein is recommended. I would like everyone to keep in mind that these products like whey protein powders are called supplements. The role of supplements is to supplement what cannot be fulfilled by the food you are taking in. As much as possible it is ideal that we get our protein sources from natural and un-processed food sources (high quality foods). I personally have a jar of whey protein in my kitchen, but I only use it if the food available to me for the day doesn’t meet my protein requirements and for convenience.
Another thought to keep in mind is that compared to other athletes, we do not need as much protein as they do. Take for example two similar sports, track & field (sprint runners) and long distance runners (marathoners). 
For the sprint runner, the recommend percentage of daily protein intake is 30% of their daily food consumption, while long distance runner is only 15% – this is in-season nutrition. Why the difference? Put a sprint runner and long distance runner side to side and you will see the difference, muscle mass. Sprint runners rely heavily on massive fast twitch muscles to propel them as quick as possible, on the other hand there’s us endurance athletes which mostly use slow twitch muscles which are smaller, burning fewer glucose compared to the sprint runner allowing us to go further.
Moreover, if we focus on protein powder as our protein source, we only get the protein, where’s the other nutrients such as vitamins and minerals that come in animal and plant sources? Nutrient density is another important idea. Take sardines for example, great sources of protein, omega-3 fatty acids and calcium!
So, a quick answer is both a yes and no.
Yes, if you are short on time and need to top tup your protein for the day.
No, if you are able to consume the protein you need from food.

“A good training program is only half the story. "

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Location Preferred Athlete Levels Sport Types Languages
United Arab Emirates
Beginner, Intermediate, Advanced, Professional
Triathlon, Road Cycling, Running, IRONMAN, Swimming, Corporate Wellness
English

My Services

Race-Stuff & Racing Nutrition Plans

RACE-STUFF Nutrition Package

LEVEL I – 40 USD (per month)

  • Basic initial evaluation based on current and previous level of activity and dietary habits.
  • Basic nutrition plan, calories per day and macronutrient splits based on athlete’s body composition, activity level and training sessions
  • Suggested daily meals based on sustainable food sources
  • Basic supplementation and hydration strategy for training and races.
  • Basic supplementation and hydration strategy for athlete’s races while enrolled.
  • Sweat rate testing.
  • Weekly communication via online video streaming, messaging, or email

LEVEL II – 60 USD (per month)

  • Detailed initial evaluation based on current and previous level of activity and dietary habits.
  • Detailed nutrition plan, calories per day and macronutrient splits based on athlete’s body composition, activity level and the current training plan/volume.
  • Detailed meal planning based on athlete’s accustomed food and pantry stock.
  • Detailed supplementation and hydration strategy for training.
  • Detailed supplementation and hydration strategy for athlete’s races while enrolled.
  • Sweat rate testing.
  • Unlimited communication via online video streaming, messaging, or email.

Choose Your Plan:

 

Racing Nutrition Plan

What do you get?

a) 2 week meal plan (2 weeks before the “A” race)
b) Taper week and carb loading plan
c) Pre-Race Specific meal
d) Race day Hydration and Nutrition Plan
e) 20min free initial consultation
f) assistance with specifying what to purchase

Requirements (to be submitted 2 months before the “A” race

a) Athlete’s meal log (3 day minimum) or typical meals that athletes prefers, or access to myfitnesspal diary if being used by athlete.
b) Athlete’s height, weight and (if available) body composition
c) A list of race nutrition the athlete has been taking or what he is used to, with nutrition labels if available.
d) Training and race experience. (Number of years and races participated in.)

Cost:

Triathlon:
Sprint and Super Sprint – $25.00
Olympic and 70.3 – $30.00
140.6 – $35.00

Run Specific Races:
Half Marathon – $20.00
Marathon – $25.00

Choose Your Plan:

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Pre-training Questionnaire

Answer the questions in this form in as much detail as possible for your coach to review and help you choose your best option for you.

Privacy Policy

Last updated: October 22, 2021

TeamOnTri (“us”, “we”, or “our”) operates the TeamOnTri website (the “Service”).

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Changes To This Privacy Policy

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Terms and Conditions

Last updated: October 22, 2021

Please read these Terms of Use (“Terms”, “Terms of Use”) carefully before using the https://teamontri.com website (the “Service”) operated by TeamOnTri (“us”, “we”, or “our”).

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You are responsible for safeguarding the password that you use to access the Service and for any activities or actions under your password, whether your password is with our Service or a third-party service.

You agree not to disclose your password to any third party. You must notify us immediately upon becoming aware of any breach of security or unauthorized use of your account.

Intellectual Property

The Service and its original content, features and functionality are and will remain the exclusive property of TeamOnTri and its licensors.

Links To Other Web Sites

Our Service may contain links to third-party web sites or services that are not owned or controlled by TeamOnTri.

TeamOnTri has no control over, and assumes no responsibility for, the content, privacy policies, or practices of any third party web sites or services. You further acknowledge and agree that TeamOnTri shall not be responsible or liable, directly or indirectly, for any damage or loss caused or alleged to be caused by or in connection with use of or reliance on any such content, goods or services available on or through any such web sites or services.

We strongly advise you to read the terms and conditions and privacy policies of any third-party web sites or services that you visit.

Termination

We may terminate or suspend access to our Service immediately, without prior notice or liability, for any reason whatsoever, including without limitation if you breach the Terms.

All provisions of the Terms which by their nature should survive termination shall survive termination, including, without limitation, ownership provisions, warranty disclaimers, indemnity and limitations of liability.

We may terminate or suspend your account immediately, without prior notice or liability, for any reason whatsoever, including without limitation if you breach the Terms.

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All provisions of the Terms which by their nature should survive termination shall survive termination, including, without limitation, ownership provisions, warranty disclaimers, indemnity and limitations of liability.

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Your use of the Service is at your sole risk. The Service is provided on an “AS IS” and “AS AVAILABLE” basis. The Service is provided without warranties of any kind, whether express or implied, including, but not limited to, implied warranties of merchantability, fitness for a particular purpose, non-infringement or course of performance.

Governing Law

These Terms shall be governed and construed in accordance with the laws of United Arab Emirates without regard to its conflict of law provisions.

Our failure to enforce any right or provision of these Terms will not be considered a waiver of those rights. If any provision of these Terms is held to be invalid or unenforceable by a court, the remaining provisions of these Terms will remain in effect. These Terms constitute the entire agreement between us regarding our Service, and supersede and replace any prior agreements we might have between us regarding the Service.

Changes

We reserve the right, at our sole discretion, to modify or replace these Terms at any time. If a revision is material we will try to provide at least 30 days notice prior to any new terms taking effect. What constitutes a material change will be determined at our sole discretion.

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Contact Us

If you have any questions about these Terms, please contact us.

Oppps!!! we have a problem!

We are currently fixing some issues. For enquiries, kindly send us a mail at teamontri.admn@gmail.com

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