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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.

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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