Blog

Talking About Food…

Talking About Food…

 

Food is fuel and food is medicine. Food brings people together and is supposed to be one of life’s pleasures. Shared meals are a vehicle for building relationships, enjoying conversations, and nourishing the soul.

Unfortunately in today’s society, too many athletes and fitness exercisers alike report they have no time to enjoy meals. Sports parents struggle to gather their student athletes for a family dinner; practices and games inevitably interrupt the dinner hour. And even when seated at the same table, some family members may be eating just salad while the rest of the family enjoys steak. So much for eating out of the same pot.

Today’s food conversations commonly refer to good food, bad food, clean food, fattening food. We all know athletes who don’t do sugar, gluten, white flour, or red meat, to say nothing of cake on birthdays, ice cream cones in summer, or apple pie on Thanksgiving. We live with abundant food, but we have created a fearful eating environment with our words. This article invites you to pay attention to how you think and talk about food. Perhaps it is time to watch your mouth, so you can start to change the current culture that makes food a source of fear for many athletes.

Continue Reading

For people who teach sports nutrition…

For people who teach sports nutrition…

If you are asked to give a sports nutrition talk, don’t panic —and don’t re-invent the wheel. You can use my tried-and-true, readymade sports nutrition teaching materials. They are available on my website at an affordable price and will make your job easier.

A nice part about my ready-made presentations is you have my permission to tweak the content to suit your audience. That is, if you are giving a talk to the women’s cross-country team, you can insert photos of female runners. When talking to the football players, you can change the photos to football players. You can use school colors, insert some of your own slides, delete slides that may not fit for your audience, etc. You get a ready-to-use program with flexibility. Continue Reading

Why am I not getting leaner…

Why am I not getting leaner…

“I religiously track my food and exercise. I’m eating 1,300 calories (the number my tracker told me to eat if I want to lose 2 pounds a week). I’ve been following a strict diet and the scale hasn’t budged. My friends tell me I am eating too little. I think I must be eating too much because I am not losing weight. I feel so confused… What am I doing wrong?”

I often hear this complaint from weight conscious people who don’t know if they are eating too much or too little. They believe fat loss is mathematical. Exercising 500 calories more, or eating 500 calories less, per day will result in losing 1 pound (3,500 calories) of fat per week, correct? Not always. Weight reduction is not as mathematical as we would like it to be. Continue Reading

If you believe butter is back, think again

The American Heart Association closely follows the vast amount of research related to heart disease and provides authoritative and evidence-based information on dietary patterns that reduce cardiovascular risk. Here is a brief summary of 4 key points from their newly released advisory on Dietary Fats and Cardiovascular Disease (Circulation, June 2017). Continue Reading

What exactly are carbohydrates…?

What exactly are carbohydrates…?

Nancy, I hear so much talk about carbohydrates—and I’m not even sure that they are. My doctor said I should eat a low carbohydrate diet to help with a medical issue. I don’t know what to eat. Thanks for answering this embarrassingly basic question…

Answer: While your question “What are carbs?” may seem very basic, you are not the only person who is confused. Case in point, a client who said he had stopped eating carbs – but then reported he ate oatmeal for breakfast and whole wheat bread with his lunch. Both of those foods are “carbs.” He was actually trying to say he had given up eating refined white flour and sugar.  Continue Reading

2017 Sports Nutrition News from the American College of Sports Medicine

2017 Sports Nutrition News from the American College of Sports Medicine

In this era of highly competitive sports, more and more runners, cyclists, soccer players and other serious athletes are eagerly seeking information on how to fuel optimally. Performance nutrition is also of interest to Marines, special operations troops such as the Navy Sea, Air and Land (SEAL) teams, and others in the military who need to perform at a very high level to both survive and to carry out their missions. Hence, effective fueling practices are a topic of great interest and research for the US Armed Forces.

At this year’s annual meeting of the American College of Sports Medicine (the nation’s largest group of sports medicine professionals, exercise scientists, and sports nutrition researchers; www.acsm.org), civilian as well as military exercise scientists presented the results of their recent nutrition research, some of which I have highlighted below. This information might be of interest to you, whether you are a competitive athlete or soldier who trains for hours in the summer heat, winter cold, at high altitude, or for in preparation for a strenuous event—be it a military mission, Ironman triathlon, or an adventure race. Regardless of your reason for exercising, fueling your body wisely and well can greatly impact your ability to perform optimally today as well as invest in your future health and well-being.

Highlights of research on nutrition for military performance:

  • To become a Navy SEAL, you have to go through SEAL Qualification Training. A survey of 264 of these serious “military athletes” indicates their diets rated only 56 out of 100 on the Healthy Eating Index. This is slightly lower than the score of 59 for the general US population. To the disadvantage of these trainees, their dietary patterns were low in health-protective fruits, vegetables, whole grains and fish, but high in health-eroding refined foods with added sugar, fat and alcohol. This type of eating pattern promotes inflammation. By improving their food choices (more colorful fruits, vegetables, whole grains, healthy fats), they could reduce systemic inflammation, which could enhance recovery from training, boost immune response, and help them maintain better health. As you know, an injured or sick soldier or athlete is not an asset to any team.
  • Marines in training for acceptance to Special Operation Forces exercise extremely hard during their training program. One might think they would suffer from long-term undesired weight loss. Not the case. After each period of intentional severe food deprivation, the trainees manage to restore the significant amount of weight they lost. For example, in the toughest part of the 261-day training program (days 115-123), the men burned about 6,400 calories a day. They had access to only 2,400 calories of food. That’s about 4,000 calories a day less than they needed! They lost, on average, 11 pounds (4.9 kg). The Marines intuitively returned to their baseline weights after that training period, when they had access to adequate fuel. As an athlete who has dropped weight, only to regain it, you may have seen first-hand how the body works hard to defend a genetic weight. Weight is more than a matter of willpower.
  • Speedy recovery from strenuous exercise is of key interest to military personnel. Beta-hydroxy-beta-methylbutyrate (more commonly called HMB; a natural by-product of protein/leucine metabolism) has been shown to enhance muscle recovery from high intensity exercise. Would HMB with supplemental probiotics (gut microbes that enhance protein absorption) be a way to enhance soldiers’ muscle recovery? To find the answer, soldiers took HMB + probiotics during 2 weeks of intense military training (carrying ~77 pounds (35 kg) of equipment while marching 16-19 miles (25-30 km) per night in tough terrain). Results of this study suggest that HMB supplementation reduced the inflammatory response to intense training. Combining HMB with the probiotic Bacillus coagulans was even more beneficial than HMB alone in maintaining muscle integrity during the intense military training.

The question now arises: Can athletes who eat a high quality diet with leucine-rich food (meat, fish, chicken, cheese, whey) + probiotic-supporting fiber-rich food (vegetables, fruit whole grains) reap the same benefits? Sounds like a winning combination to me!

 

  • Staying healthy is important for soldiers and athletes alike; neither have time for illness due to upper respiratory tract infections (URTIs) such as colds. Would taking a high does of Vitamin D, which has been shown to improve immune function, offer protection? To answer that question, Marines in basic training received daily for 12 weeks either 1,000 IUs of Vitamin D-2 (the RDA is 600 IU) or a placebo. The majority (72%) of recruits reported getting a URTI during the 12 weeks. The high dose of Vitamin D did not offer a protective effect in this highly stressful environment. Perhaps you could instead focus on having clean hands and getting adequate sleep.
  • Now that women can perform combat duty, a question arises: How well can the women perform physically compared to the men? To find the answer, 302 marines underwent comprehensive testing including strength, flexibility, balance, power, agility, and physical fitness tests (pull ups, push ups, sit ups, bench press, 2-mile run, etc). They then were stratified into three groups according to the test results, regardless of sex or body fat: best (all men), middle (mostly men), worst (mostly female).

When compared by sex, the men, understandably, tended to have less body fat—except when compared to the best performing women. The amount of the male or female marines’ muscle-mass determined athletic performance more so than their body fatness. The best-performing men and women in groups one and two had significantly more muscle than the men and women in group three. The researchers concluded that muscle mass may have a stronger association with performance during strength, aerobic, and anaerobic tests than does percent body fat. This is a good example of how the leanest athlete is not inherently the best athlete. For some athletes, building more muscle might be more important than losing body fat.

 

Sports nutritionist Nancy Clark MS RD CSSD has a private practice in the Boston-area (Newton; 617-795-1875), where she counsels both fitness exercisers and competitive athletes, teaching them how to eat to win. Her popular Sports Nutrition Guidebook, and food guides for marathoners, cyclists and soccer are available at www.nancyclarkrd.com, as well as information about her online workshop and teaching materials.

 

 

Questions about chocolate milk

Questions about chocolate milk

Dear Nancy,

I have a lot of questions about chocolate milk as a recovery drink. Thank you for your answers.

Continue Reading

Bread: Good, Bad — or Yummy?

Bread: Good, Bad — or Yummy?

Many athletes and recreational exercisers are staying away from bread these days: It’s a waste of calories. … It’s fattening. … It’s inflammatory. These active people often struggle with denying themselves of this pleasurable food: I tell the waiter to remove the breadbasket so I don’t devour the whole thing. … No more sandwiches for me; I eat just salads. … On Sundays I cheat and eat a bagel! …

Perhaps you are feeling confused about the role of bread in your sports diet? After all, eating (white) bread these days is commonly viewed as nutritionally incorrect. Here are some facts to resolve some of the bread confusion. Continue Reading

Suggestions for Summer Reading

Suggestions for Summer Reading

If you have time to kick back and read a few books this summer, here are a few recommendations that might suit your fancy. Of course, these are new nutrition books!

  1. The Protein-Packed Breakfast Club by Lauren Harris-Pincus MS, RDN http://nutritionstarringyou.com/protein-packed-breakfast-club/
  2. The Mom’s Guide to a Nourishing Garden by Jen Haugen RDN http://www.jenhaugen.com/book/
  3. Gluten Free: The Definitive Resource Guide by Shelley Case RD https://shelleycase.com/book/
  4. Food Truths from Farm to Table: 25 Surprising Ways to Shop & Eat Without Guilt by Michele Payn https://causematters.com/books/
  5. 365 Snacks for Every Day of the Year by Sarah Koszyk MA, RD http://www.sarahkoszyk.com/store/
  6. Body Kindness: Transform Your Health from the Inside Out – and Never Say Diet Again by Rebecca Scritchfield, RDN http://www.bodykindnessbook.com/the-book/
  7. Diabetes Meal Planning Made Easy 5th Edition by Hope Warshaw MMSc, RD, CDE http://www.hopewarshaw.com/books/diabetes-meal-planning-made-easy
  8. Expect the Best: Your Guide to Healthy Eating Before, During, and After Pregnancy 2nd Edition by Elizabeth Ward MS, RD  https://betteristhenewperfect.com/books/

These new titles have been read, reviewed and recommended by Melissa Dobbins RD. She is the host of Sound Bites podcast. If you can’t sit still long enough to read a book, you can at least listen to her excellent nutrition information: http://www.soundbitesrd.com/podcast-2/

With best wishes for a happy, healthy and yummy summer,

Nancy

PS, Of course, you might also want to read Nancy Clark’s Sports Nutrition Guidebook. It’s a best-seller and winner that can help you reach your food, weight and exercise goals.

Peanut Butter: Why it’s an excellent sports foods

Peanut Butter: Why it’s an excellent sports foods

Peanut butter (PB) is a popular sports food that is not only yummy but also health-promoting.  I routinely choose to enjoy two (!) PB sandwiches a day: one for lunch and the other to curb late-afternoon hunger.

If you try to stay away from peanut butter because it is fattening or too fatty, think again and keep reading (as long as you are not allergic to peanuts, that is). The purpose of this article is to educate you about the value of PB in a diet for sports-active people of ages and athletic abilities—as well as their parents and grandparents. Continue Reading

Subscribe to Blog via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Archives