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Save the dates: March 10 (NYC) and March 31 (Boston)

 

Please come join me at Multisport World NYC and Boston. These annual events bring together everyone in the triathlon and running communities to learn, have fun, and meet each other. I am participating in both events and would love for you to come be a part of it too!

 

These are some of the highlights:

 

1)     More than 25 lectures and panel discussions on all aspects of running and triathlon health and fitness

2)     Local and national experts speaking on injury prevention, performance enhancement, and nutrition

3)     A huge expo with more than 60 vendors with cool stuff to try out

4)     An indoor bike time trial and indoor triathlon with awesome prizes

5)     A really fun day

 

Entry to the expo is free, as are the general sessions. There are more specialized workshops that can be purchased (including running and swimming technique sessions and video analysis). Check out the website:


 

http://www.multisportworld.com

 

 

I look forward to seeing you there!

 

Nancy

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What’s the right ratio of carbs and protein? I was on a high protein, low carbohydrate diet to try to lose weight but my workouts sucked. I know carbs are important for athletes -- but what’s the right balance?

 

 

The good news is carbohydrates are NOT fattening so you have no need to cut back on them as a part of a weight reduction plan. Excess calories are fattening, in particular,excess calories of fat. People lose weight when they give up carbs because they actually give up the dietary fat that accompanies the carbs:

--butter on the potato,

--mayo on the sandwich,

--cheesesauce on thepasta.

Initially,the dieters also lose water-weight, because for each one ounce of carb stored in your muscles as glycogen, your body stores about three ounces of water. When you deplete the carbs by exercising, you lose the water (weight).

 

The carbohydrates in fruits, vegetables and grain-foods are important for athletes because only carbs convert into muscle glycogen, the fuel that keeps you from “hitting the wall.” Glycogen depletion is associated with fatigue. You'll have trouble doing hard exercise with a low carb diet.

 

You should plan a sports diet that includes quality carbs as the foundation of each meal, such as

--cereal for breakfast,

--sandwich bread with lunch, and

--starch(rice, noodles, pasta, potato) with dinner.

Round out the meal with more carbs from fruits and veggies.

 

You want more grams of carbs than grams of protein. Include at least 200 to 300 calories of grain-food per meal—about 1/3 of your plate. Protein should take up about ¼-1/3 of the plate and be the accompaniment to the carbs, but not the main focus of the meal. Choose additional “quality carbs” from fruits, vegetables and whole grain breads to round out the meal. These are preferable to the sugary carbs (sweets and treats) that can also fuel your muscles but fail to invest in optimal health.

 

Fuel wisely and feel great!

Nancy

 

For more information: Nancy Clark’s Sports Nutrition Guidebook has chapters on protein, carbohydrate, and weigh loss.

1,461 Views 0 Comments Permalink Tags: protein, carbohydrates, nancy_clark, weight_reduction, ratio_carb_protein, balanced_diet, sports_deit

NUTRITION & EXERCISE:  An intensive workshop
 
LOS ANGELES  Jan 27-28, 2012 at Cal State University - Long Beach
SAN FRANCISCO  Feb 10-11 at San Francisco State University
PHOENIX   Mar. 2-3 at Arizona State University -Downtown campus
 
ONLINE (home study)     Every day!                                          
 
“I was surprised to learn new information on a topic I thought I knew so well.”
            --Registered dietitian/personal trainer, Seattle
 
Here’s your chance to learn how to enhance your sports performance while 
enjoying an information-packed workshop with two internationally known experts:
• Sports nutritionist Nancy Clark MS, RD, CSSD is renowned for her work with counseling athletes and exercisers.
• Exercise physiologist William Evans PhD is respected for his research with protein, weight, and aging. 
 
They will be offering a 1.5-day program that is designed to help health professionals (sports nutritionists, personal trainers, 
coaches, athletic trainers, exercise physiologists, and sports medicine specialists) learn how to effectively teach a 
winning nutrition message. 
Athletes themselves are also welcome, and will find answers to their questions about--
-eating for health, enhanced performance, and longevity 
-balancing carbohydrates, protein, and sports supplements
-managing weight and eating disorders.
 
See  www.sportsnutritionworkshop.com for more details.
The workshop is available as a home study if you cannot attend in person.
                                                                                                                                                
Topics include: 
Exercise physiology, exercise and aging, weight control,
sports nutrition, counseling tips for eating disordered athletes,
ergogenic aids, creatine, case studies, hands-on information.
 
Cost:   $229; $134 full-time students and dietetic interns
 
CEUs for health prodessionals (10 hours of education):
            ADA, ACSM, AFAA, ACE, NATA, NSCA, CHES
 
 
For more information and to register:    www.sportsnutritionworkshop.com
E-mail:   NClarkRD@aol.com                        
Phone:  501-952-2947
 
“Nancy Clark and Bill Evans present a nice balance of science and practical information. I got what I wanted—plus more!”
 
734 Views 0 Comments Permalink Tags: san_francisco, phoenix, nancy_clark, sports_nutrition_workshop, continuing_education, ceus, bill_evans
 

I’m on the Paleo diet and am not eating grains. My muscles feel tired a lot. How many carbs do I need?

 

According to the International Olympic Committee’s Nutrition Recommendations, adequate carbs means:

 

Header 1Header 2Header 3
Amount of exerciseGrams carb/lbGrams carb / kg
Moderate exercise (~1 hour/day)2.5 to 35-7
Endurance exercise (1-3 h/day)2.5 to 4.5

6-10

Extreme exercise (>4-5 h/day)3.5 to 5.58-12

 

 

Example, a 150-lb triathlete doing extreme exercise should target ~500 to 800 g carb/day (2,000-3,200 carb-calories). That’s about 500 to 800 g carbs every 4 hours during the daytime.

 

For optimal performance, your recovery meals and snacks should include a foundation of carbohydrate-rich foods (such as breads, cereals, grains, fruits, and vegetables) plus a smaller amount of protein (about 10-20 grams per recovery snack or meal). This can be hard to do on a Paleo Diet, unless you eat a lot of  “heavy” fruits and vegetables (such as bananas, mango, dried fruits, beets, winter squash, and sweet potato).

 

For your recovery meal, do not consume just protein, as in a protein shake or protein bar. Protein fills your stomach and helps build and repair muscles, but it does not refuel your muscles. Your muscles want three or four times more calories from carbs than from protein. If you like the convenience of protein shakes, at least add carbs to them. That is, blend insome banana and frozen berries.

 

For more information on how to balance carbs and protein, refer to: Nancy Clark’s Sports Nutrition Guidebook.

2,656 Views 0 Comments Permalink Tags: recovery, nancy_clark, paleo_diet, carbohydrate_needs, balancing_portein_and_carbs

Nancy, what are some suggestions for snacks mid-workout, such as after running for 45 to 60 minutes and before lifting? I think my lifting would be better if I could refuel a bit after the run.

 

Answer: Having a snack between your run and lift is a smart choice. A small energy boost (100 to 300 calories) can help you lifter harder—and you’ll better enjoy the workout.

 

What do YOU want to consume?  Only you know what your body will be able to tolerate. Some athletes want only liquids mid-workout. Others are able to tolerate solid foods (plus water). Some may have little interest in anything (in which case, they should make the effort to eat a substantial breakfast the hour or two before the workout and at least sip on some water.)

Some
"healthy options" include:

Chocolate milk (low fat or skim)

Yogurt, flavored

Orange juice or any kind of fruit juice

Banana

Melon chunks

Applesauce

Canned peaches or fruit cocktail

Dried fruit (raisins, dates, dried pineapple)

Fruit smoothie

Pretzels, Crackers


What the body really wants is sugar, water, and yes, some caffeine (makes the effort seem easier). Sweetened iced tea might be popular, as would Coke or Pepsi. Not sure I'm recommending these choices, but they would do thejob!


Other (not necessarily recommended but popular options) are sugary foods: sports drinks, gels, bloks, gummy candy, sports beans, any kind of sugary candy, marshmallows, swig of maple syrup, or a spoonful of honey—plus water. Given that 10% of daily calories can appropriately come from sugar, a mid-workout sugar-snack can be balanced into an overall wholesome diet. Sugary snacks just don't don’t support the “health” message; so if you go that route, please choose primarily “quality calories” at other times throughout the day.


Hope this helps.

Nancy

 

For more information: Nancy Clark’s SportsNutrition Guidebook

1,498 Views 0 Comments Permalink Tags: nancy_clark, sports_snacks, sports_snack, fueling_during_workout, boost_energy

'Tis the season for nutrition resolutions. My advice is: be realistic!

 

I have a lot of clients who resolve to eat the perfect sports diet (no sugar, white flour, red meat, processed foods, etc.). These are the same athletes who then scold themselves for “cheating” when they eat a cookie or “being bad” if they sneak a French fry. Sometimes they let their bodies become ravenously hungry because “there was nothing healthy to eat” at an event. Somehow eating a white bagel would negate all other efforts to choose whole grain foods.

 

As you make your New Year’s Nutrition Resolutions, I suggest you think about enjoying a diet that averages out to be at least 90% “quality calories” and about 10% “whatever.” That is, you need not eat a perfect diet to have a good diet. And remember: there are times when eating any food is better than eating nothing.  (Yes, getting “too hungry” is abusive. Don’t do that!) On the afternoon when you get stuck without any trail mix or "healthy" snacks, I’d rather see you munch on a candy bar than abuse your body with lack of fuel.

 

What are your New Year's Nutrition Resolutions? Are they sustainable?

 

With best wishes for a 2012  filled with enjoyable meals and balanced food choices,

 

Nancy

 

For help learning how to choose a balanced diet, refer to Chapter 1 in my Sports Nutrition Guidebook.

929 Views 0 Comments Permalink Tags: nancy_clark, hunger, nutrition_resolutions, eating_well, sustainable_diet, good_snacks
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