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When you are hungry and are in an unfamiliar town, you can waste a lot of time looking for someplace ‘good’ to eat. The alternative to driving up and down unknown streets is to use your iphone and look up You’ll get a handy list of the (primarily chain) restaurants in the area. Click on the restaurant-of-choice, and you’ll get a list of the healthiest menu options, as well as the calories and grams of carb, protein and fat in each menu selection. What a helpful tool when you are traveling to an event! No more fretting about how to optimize pre-event carbo-loading or enhance post-event refueling....


Nancy Clark MS RD CSSD

Certified Specialist in Sports Dietetics

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Q. I want to bulk up while getting leaner. How can I gain muscle and lose fat at the same time?


A. It’s difficult for the body to build muscle and lose fat at the same time. Building muscle requires calories. If you are restricting calories to lose undesired body fat, your body does not have the fuel it needs to create new muscle tissue. Instead, the body breaks down muscle to use for fuel.


A dieting athlete can minimize muscle loss with—

1) a small calorie deficit that contributes to slow fat loss.

Knock off 200 to 400 calories a day (not 800 to 1.000 calories!).


2) an adequate protein intake (i.e., enjoy a protein-rich food at each meal and snack).

A reasonable target is about 0.7 to 1.0 gram protein per pound body weight, or about 100 to 150 g protein for a 150-pound person. That equates to 1 quart of milk (32 g), 1 can tuna (35 g) and 6 ounces chicken breast (45 g), plus the protein you get in other foods (bread, cereal, vegetables). Protein supplements tend to be needless; food can supply what you need.


3) frequently eaten meals that offer a constant supply of protein and fuel.

Eat at least every three or four hours, and have a small protein-rich bedtime snack, such as some cottage cheese.


4) strength training to help protect against muscle loss.

Your body protects the muscles you use, but breaks down the muscles that are less active and uses them for fuel.


For more information on how to lose fat and maintain energy for exercise, see

my Sports Nutrition Guidebook.


Nancy Clark MS RD CSSD

Certified Specialist in Sports Dietetics

2,802 Views 0 Comments Permalink Tags: build_muscle, lose_fat, sports_nutrition_guidebook

Here’s your chance to learn from two internationally known experts at this intensive workshop on Nutrition & Exercise.

--Sports nutritionist Nancy Clark MS, RD is reknowned for her work with counseling athletes and exercisers.

--Exercise physiologist William Evans PhD is highly respected for his research with protein, weight, and aging.

They will be offering a 1.5 day program in Providence and Boston, as well as other cities (see below), that is designed to help coaches, athletic trainers, exercise physiologists, sports nutritionists, sports medicine professionals as well as athletes themselves find answers to their questions about--

     -eating for health, enhanced performance and longevity

     -balancing carbs, protein and sports supplements

     -managing weight and eating disorders.


Please see for more details.


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

     --Registered dietitian/personal trainer, Seattle


Upcoming workshop dates:


PROVIDENCE          Aug 21-22, 2009

BOSTON/Peabody          Oct 2-3

TORONTO               Nov 13-14


BALTIMORE               Jan 15-16, 2010

NEWARK               Jan 29-30

PITTSBURGH          Feb 26-27

NEW YORK CITY          Mar 5-6

PHILADELPHIA          Mar 12-13


ONLINE HOME STUDY  Every day!                                         


The workshop is available as a home study if you cannot attend in person.

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Drinking is “just a part of the culture” for many college athletes. The result is hung-over students who fail to train and compete at their best. To address the problem of alcohol abuse among student-athletes, many college campuses are educating students about social norms—the beliefs about what is normal and expected in social situations. For example, despite popular belief, “everyone” does not drink nor do “most students” get drunk all the time.


A 1999 survey at Southern Methodist University asked these four questions to students on a Friday about alcohol use on the previous night:

Did you drink last night?

Did you get drunk last night?

What percentage of SMU students do you think drank last night?

What percentage of SMU students do you think got drunk last night?


The answers showed major misperceptions about alcohol norms:

-Only 20% of students surveyed reported drinking the previous night, yet they believed that over half drank.

-Only 8% reported getting drunk, yet they believed at least one-third got drunk.

-Of students who drank, most reported consuming only a few drinks per week. Yet they believed most students were drinking 10 to 15 drinks per week.

-35% reported abstaining from alcohol, but very few believed that many of their peers were non-drinkers.



With ongoing social norm education, students will actually change their drinking practices. For example, a three-year social-norm education program targeted Division III athletes in a NY State college. It contributed to a 30% drop in both excessive alcohol consumption and the negative consequences of drinking. Among student-athletes with the highest exposure to the program, personal alcohol misuse dropped 50%. (1) Given that athletes are often role models, this change can have a positive impact on the entire campus and potentially (eventually) our entire sports society.


The bottom line: You can abstain from alcohol and not be the only one who does so!


Nancy Clark MS RD CSSD



1. Perkins H and Crais D. 2006. A Successful Social Norms Campaign to Rreduce Alcohol Misuse Among Collge Student-Athlets. J. Stud Alcohol 67:880-889.

1,407 Views 0 Comments Permalink Tags: alcohol, college_students, getting_drunk, binge_drinking, social_norms
Nancy Clark RD CSSD

Nancy Clark RD CSSD

Member since: Jul 8, 2007

Hi! I specialize in nutrition for exercise, and help active people figure out how to manage food, weight, exercise, energy and enjoyment of eating. Let me know if you have any questions!

View Nancy Clark RD CSSD's profile