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Save the dates:


MINNEAPOLIS:  Nov 2-3, 2012 at Woodwinds HealthCampus in Woodbury


ST, LOUIS:  Nov 16-17 at St. LouisUniversity


CHICAGO:  Nov 30-Dec 1 at Rush University


COLUMBUS:  Jan 25-26, 2013 at Ohio Health Riverside Campus


INDIANAPOLIS:  Feb. 8-9, 2013 at National Institute for Fitness and Sport


NOTE: If none of those dates or locations work, you can attend the workshop online, anytime.

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


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


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


This 1.5 day program is designed to help both healthprofessionals and serious athletes. You'll find answers to your questions about how to—

--improve athletic performance with a winning sports diet.

--manage weight issues and resolve disordered eating practices.

—invest in lifelong health and longevity

--further your athletic and/or professional career.

Ten hours of education for ACE, AFAA, AND, ACSM, CHES, NATA, NSCA,


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

            --Registereddietitian/personal trainer, Seattle


Please visit for more details.

The workshop is available online as a home study if you cannot attend in person. You'll hear the speaker's voice and see the PowerPoint presentation.


NOTE: If you live near any of the workshop locations, please share this announcement with coaches, athletic trainers, personal trainers, dietitians, nutrition educators, and yes, serious athletes themselves.

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I like to stop at a convenience store during my long runs and buy a cola. Everyone else is drinking water or sports drink. They give me a hard time for drinking soda. Is there anything wrong with drinking cola on long runs?


Soda is sugar water .. . just like a sports drink. To make soda into a sports drink, dilute it in half with water and add a dash of salt (or munch on a few pretzels alongside the soda). The sodium (salt) enhances fluid retention.

Soda such as cola offers 100 calories per 8 ounces; Gatorade offers about 50 calories per 8 ounces. Both have few nutritional merits. Because a sports drink is more dilute than cola, it is easier to absorb and will empty quicker from the stomach. Hence, during intense runs, or in hot weather, when rapid fluid absorption is important, you might want to drink water alongside the cola to dilute it.


The caffeine in cola may be one reason you prefer it over a sports drink. Caffeine, particularly in combination with carbohydrates (i.e.,the sugar in soft drinks), is known to enhance performance. Although once thought to have a dehydrating effect, we now know that it not true.


   As long as the cola settles well, without creating belching or stomach aches, you have my blessing to enjoy it during extended exercise. It is just one way to consume the 200 to 300 calories from carbohydrates you need per hour of running. The cola will help you maintain high energy and enjoyment of the run.


Granted, a wholesome breakfast or healthier pre-run snack to fuel the first hour is nutritionally preferable to relying on sugar-water. But during extended exercise, sugar in any form will help keep you from hitting the wall. The guidelines are to limit your sugar intake to 10% of your calories. That's 200 to 300 sugar-calories per day .... that means, one soda during a long run is OK but four sodas for meals and snacks is another story.

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How much protein does a weight-lifter need to get an optimal response from exercise? --Is it an absolute amount or grams per kilogram body weight?


Speaking at a symposium spononsored by PINES (, protein researcher Daniel Moore PhD of the University of Guelph in Canada reported that for generalized advice, 20 grams of post-exercise protein does the job for the average athlete. More is not better. In a study that compared 20 and 40 grams, the higher 40-gram dose offered minimal additional benefits for muscle protein synthesis. Don’t waste your money on supplements, and also don’t fill up on protein while ignoring your needs for carbohydrates to refuel your muscles. You want to consume three times more carbs than protein!


For more personalized advice, the best bet is to determine post-exercise protein needs according to body weight. Moore recommends targeting about 0.25 g protein per kilogram body weight (that’s about .11 gram per pound) to maximize muscle protein synthesis. This means:

-- a 50 kg (110 lb) female would need approximately 12.5 grams protein post-exercise

--a 100 kg (220 pound) man, would need about 25 grams protein post-exercise.

Any excessprotein primarily gets burned as fuel or stored as fat.


You want to offer your muscles a continous supply of protein, so enjoy repeated “doses” throughout the day. Most athletes do this naturally with meals and snacks.




For more information:

Nancy Clark's Sports Nutrition Guidebook, Chapter 7: Protein to Build and Repair Muscles

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For certain! At a recent meeting sponsored by P.I.N.E.S. (an international group of sports dietitians who met at the American College of Sports Medicine’s Annual Convention, June 1, 2012 in San Francisco), Dr. Stuart Phillips, PhD of McMaster University in Canada reminded us that rapidly-growing infants require 1.3 grams protein per kilogram, whereas the RDA for fully-grown adults is 0.8 grams protein per kilogram body weight. Adults need less protein because they simply are not growing as fast as infants and young children.


The same goes for novice athletes who are building muscle; they have higher protein needs than a sedentary person. The Recommended Dietary Allowance (RDA), according to Phillips, is really a minimal dietary allowance for athletes. Just as children have higher protein needs during growth periods, athletes also have higher requirements to 1) build muscles and 2) maintain a flow of amino acids for processes that may function at a higher rates in athletes than non-athletes (such as the synthesis of protein, neurotransmitters, and immune proteins).


Phillips supported the ACSM Position Stand on Nutrition for Athletes, citing their recommended daily protein intake of 1.2 g/kg body weight (0.5 g/lb) for endurance athletes and 1.7 g/kg body weight (0.75 g/lb) for strength athletes.


Most elite athletes eat 1.6 grams protein/kg/day, spread over 4 to 5 meals and snacks, so they already meet this higher protein recommendation without the use of supplements. Hence, the real answer to the question “do some people need more protein than others?” is yes, but they likely get that extra amount in their standard diet; they just have less excess. Them ore you exercise, the hungrier you get and the more protein you are likely to eat.


Fuel wisely!



For more information on estimating your protein needs and learning how to consume that from food, please refer to the chapter on protein in Nancy Clark’s Sports Nutrition Guidebook.

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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