sports nutrition

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.

What’s new in nutrition for athletes?

What’s new in nutrition for athletes?

More than 3,000 research studies were presented at the American College of Sports Medicine’s Annual Meeting in Boston, 2016 (www.ACSM.org). Here are just seven nutrition-related highlights that might be of interest:

Protein and muscle

  • As we age, we lose muscle. Eating protein prior to sleep is a nutritional strategy that helps curb overnight muscle loss. When healthy 71 year-old men added resistance exercise in the evening, and then consumed 40 grams of bedtime casein, the overnight muscle-building response increased 31% compared to men who did not do evening exercise. Sounds like we should lift weights at night and then eat casein-rich cottage cheese?
  • Soldiers who ate a protein-rich diet but not enough calories lost muscle during 4 days of hard military training. If you are training hard, you want to be sure to consume not only adequate protein but also adequate calories if you want to maintain your muscles.

Weight

  • If you think the more you exercise, the more weight you will lose, think again! Overfat middle-age adults who participated in a 12-month study saw no additional weight loss if they exercised for 250 minutes/week, as compared to those who exercised for 150 minutes. This suggests a compensatory response that thwarts fat loss.
  • Do you burn many more calories by standing at a desk instead of sitting at your desk? No. Just standing increases energy expenditure by less than 10 calories per hour. But you might be less likely to gain weight if you include a brief 2-minute walk every 30 minutes. For example, you could walk to a printer down the hall, or take the stairs to use the upstairs bathroom.
  • If you plan to go “on a diet,” you want to focus not only on eating less and exercising more, but also getting adequate sleep. Being sleep deprived can reduce your desire to exercise and eat well.
  • The hulky body valued by football linemen may predispose them to sleep apnea—with the associated risks of heart disease and diabetes. If you are a heavy athlete who thinks you might have a sleep disorder, you might want to get a sleep assessment…
  • A survey with college women reported exercise helped them feel strong, energized, more powerful, determined, balanced, content, inspired, and unstoppable. Yes, those are the right reasons to exercise—as opposed to exercising just to burn off calories.
Taking Your Diet to the Next level

Taking Your Diet to the Next level

 

Some athletes are still on the “see-food diet”. They see food and they eat it. Others are a bit more mindful about how they nourish their bodies; they put thought into selecting high-quality foods that invest in good health, quick healing, and top performance. They commonly report they have taken their diets to the next level. For some disciplined and dedicated athletes, the next level is a perfect diet with no sugar, no processed foods, no desserts, and no “fun foods.” Continue Reading

Wanted: Host sites for my sports nutrition workshop

Wanted: Host sites for my sports nutrition workshop

Our 2016-17 Fall-Winter workshop series is over; exercise physiologist John Ivy PhD and I are now taking a break from organizing more workshops. However, if YOU want to organize a workshop, we would be glad to talk to you about having us be the speakers!

“Nutrition for Sports, Exercise & Weight Management: What Really Works and Why” has been popular at medical facilities, health clubs, colleges and universities alike.

The standard 1.5 day workshop can easily be held on a Friday from 9:00 to 4:00 and a Saturday from 8:00 to 12:30. We are flexible, and can offer sorter or longer formats, with one or both of us, depending on your interests. For more details, please visit:

 

www.NutritionSportsExerciseCEUs.com

Thanks for letting me know if you want any more information!

Nancy Clark

nclarkrd@rcn.com

Super Foods vs Standard Foods: Is one better?

Do you ever get tired of reading yet-another headline about The 10 Best Super Sports Foods, only be instructed to buy exotic fruits, ancient grains, and other unusual items?

Do you really need to spend a lot of money on chia, spelt, and quinoa?

Is anything wrong with old-fashioned peanut butter, broccoli and brown rice?

Continue Reading

If you eat tons of protein, will you gain muscle?

True or False: College athletes who want to bulk up during the summer should eat slabs of roast beef and drink large protein shakes?

False.  Because the body can utilize only about 20 to 25 grams of protein at one dose, you won’t build bigger muscles by eating a slab of beef for dinner or by downing a hefty protein shake for breakfast. Continue Reading

Upcoming workshop in Pittsburgh Feb 7-8

SPORTS NUTRITION WORKSHOP: From Science to Practice

Friday Feb 7th and Saturday Feb 8th, 2014

Here’s your chance to learn how to effectively teach the sports nutrition message! I’ll be presenting this intensive workshop on nutrition & exercise along with exercise physiologist William Evans PhD, known for his cutting-edge research with protein, muscles, and exercise that delays the aging process.

This 1.5 day program is designed to help registered dietitians, athletic trainers, coaches, exercise physiologists, personal trainers, sports medicine professionals as well as athletes enhance their counseling skills regarding how to:

-fuel to delay fatigue, enhance performance, and enjoy lifelong health.

-find the right balance of carbs, protein, and sports supplements.

-lose weight, resolve eating issues, and find peace with food.

Everyone has a good time, so I hope you can come if you live in the Pittsburgh area.

Location: Allegheny General Hospital Conference Center; hosted by the Nutrition Department

10 hours of education for CEUs: AND, ACSM, AFAA, ACE, NSCA, BOC, CHES

Cost:   $250; $145 full-time students and dietetic interns

For more information and to register:    www.sportsnutritionworkshop.com

E-mail: NClarkRD@aol.com                         Phone:  501-952-2947

“I was surprised to learn new information on a topic I thought I knew so well.”

–Registered dietitian/personal trainer, Seattle

If you cannot attend in person, the workshop is also available online for CEUs. See www.sportsnutritionworkshop.com for details.

 

When you know how to eat well, but just don’t do it…

Why don’t you eat what you know you “should” eat? Perhaps because you don’t know what you don’t know! A new client, an avid exerciser, wasted no time telling me, “I already know all about nutrition. I know what to eat and I eat very healthfully. I’m just wondering what you can teach me.”

Her thoughts are common; many active people have no idea how a sports nutritionist can help them. (More correctly, how a sports dietitian who is both a registered dietitian (RD) and a board certified specialist in sports dietetics (CSSD) can help them.) Athletes who have never met with a sports dietitian just don’t know how valuable a personalized consult can be to help take them to the next level. Performance, after all, actually starts with fueling—and not with training. Continue Reading

Fueling during exercise: how to enjoy long workouts

Fueling during exercise: how to enjoy long workouts

Do you have an upcoming marathon, century bike ride, triathlon, tennis tournament or other endurance event?Perhaps you feel confused about how to maintain energy during extended exercise sessions?

This handy guide can help you figure out your calorie targets. Because your body’s response to food during exercise is unique to you, please experiment during training, observe the benefits (or costs), and tweak accordingly!

Exercise duration: :   Less than 45-60 minutes

Carbohydrate intake during exercise: nothing other than pre-exercise snack

Examples:   A pre-exercise meal (oatmeal) or snack (banana) will do the job to keep you adequately fueled during the workout

Continue Reading

Want Sports Nutrition CEUs? Upcoming workshops…

Upcoming Sports Nutrition Workshops with 10 hours of CEUs for ACSM, AND-CDR, NATA-BOC, NSCA, AFAA, ACE, CHES.

Here’s your chance to update your sports nutrition knowledge while enjoying an information-packed workshop with two internationally known professionals:

• Sports nutritionist Nancy Clark MS, RD, CSSD is respected for her skills with helping athletes and exercisers enhance their performance and achieve their desired physiques.

• Exercise physiologist WilliamEvans PhD is renown for his research on protein, exercise, and aging—plus his ability to translate that information into “how to” tips.

Continue Reading

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