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Nancy, I am training for a marathon. I know I should drink on my long runs but where I run, no water is available. Is there any way I can super-hydrate so I don't have to drink on the long runs?


No, you cannot super-hydrate. Your body is like a sponge and can absorb just so much fluid at one time. Then, it starts to seep. You can start your long runs fully hydrated by drinking plenty of fluids the day before. Drink enough so your urine is pale colored and you have to urinate at least every two to four hours.

On the day of the long run, drink plenty of fluids (water, juice, even coffee or tea are OK) up to 1.5 to 2 hours before the start of the run. Then stop drinking, so you’ll have plenty of time to eliminate the excess and hopefully avoid the need for an unwanted pit stop. Within 15 minutes before you start the long run, drink again to get water into your system.

To enhance fluid retention on the day of the long run, eat something salty with your pre-run breakfast. This will help keep water in your body.

     --Add some salt to your oatmeal.

     --Enjoy some chicken noodle soup.

     --Eat a bagel with peanut butter.

     --Have salted rice or potato.

These foods offer far more sodium than you will get from any sports drink. (Compare labels and you’ll discover 8 ounces of Gatorade has only 110 mg sodium, whereas a Thomas’s bagel has 400 to 500 milligrams sodium.)

I also suggest you hide bottles of sports drinks or water along the running route. Part of training is to train your intestinal tract. For you to go from drinking nothing during training to consuming fluid every 20 minutes during the marathon might be asking for transit trouble. Be wise and practice drinking during the long runs. You'll not only run better but will also recover better.

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Save the date: March 2-3, 2012 at Arizona State University-Downtown Campus


Here’s your chance to learn how to further your career while enjoying an information-packed workshop

with two internationally known professionals:

Sportsnutritionist Nancy Clark MS,RD, CSSD is respected for her work with counseling athletes and exercisers.

• Exercise physiologist William Evans PhD is renown for his research with protein, weight, and aging.

They will be offering a 1.5-day program that is designed to help sports nutritionists, personal trainers, coaches,

athletic trainers, exercise physiologists, and sports medicine professionals learn how to effectively teach a winning nutrition message.

Athletes themselves are 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.


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

            --Registereddietitian/personal trainer, Seattle



See for more details.

If you cannot travel, the workshop is offered online as home study.

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 – plus networking.


Cost:  $229; $134 full-time students and dietetic interns





Formore information and to register:

Ifyou cannot attend in person, the workshop can come to you.

Simply enjoy the online course at


Phone:  501-952-2947

1,220 Views 0 Comments Permalink Tags: nancy_clark, sports_nutrition, sports_nutrition_workshop, continuing_education, ceu, bill_evans

Q. I am using an app that tells me I need to lose weight by eating 1,400 calories. I am having a really hard time eating that little bit of food. What should I do?


A. Without knowing your height and weight, I can only take an educated guess at answering your question. My guess is: If you are having a hard time following the diet, don't even try! A 1,400-calorie reducing diet is lower than I would recommend for even a sedentary couch potato.

For many of my dieting female fitness exercisers, I recommend 1800 to 2,000 calories to lose weight and 2,000 to 2,400 for athletes who are doing hard training. While that may sound like “too much”, it is not! In order to lose weight, you only need to chip off 100 to 200 calories (from your weight-maintenance calories) at the end of the day. Theoretically, this will contribute to a loss of 10 to 20 pounds over the course of the year.

Slow weight loss, with a small calorie deficit, allows you to still have energy to exercise and function effectively in your daily life. Semi-starvation diets tend to backfire. While you may lose weight quickly by sheer will power and white- knuckling the hunger pangs, research suggests you will gain it back —plus more — in a short amount of time.
Weight loss is far more complex than any app can figure out, and not as simple as eating less and exercising more. After all, if weight loss were simple, than everyone who has ever been on a diet would be thin. Not the case! Rather than rely on an app, I highly recommend you get personalized help by meeting with a sports dietitian. To find this local nutrition professional, use the referral network at


Be wise,


1,453 Views 0 Comments Permalink Tags: weight_loss, nancy_clark, app, scan, sports_dietitian, calories_to_lose_weight, sports_nutritionist

Have you had a gastric bypass?

Are you now an avid exerciser?

If so, I hope you will take    the following survey.

The information will help contribute to the meager amount    of knowledge we have on that topic.


If you have any friends who are gastric bypass athletes, 
we'd appreciate if you could be so kind as to pass along
this survey. 

With thanks in advance,


2,657 Views 1 Comments Permalink Tags: gastric_bypass_athlete, survey_for_gastric_bypass_athletes

I recently received a rave review for these muffins. (“Yummy!!!) They are remarkably sweet and moist, despite having no added fat. The 3 grams of fat per muffin are from the health-protective fats in the ground flaxseed meal.

     Flax is a source of anti-inflammatory fats that have been shown to lower the risk of heart disease and cancer. Flax has a very mild taste and tastes good when mixed into muffins and breads, as well as sprinkled on cereal. This muffin recipe is one way to add the recommended daily one tablespoon of flaxseed to your breakfast and snacks.

The recipe is one of many on the app Nancy Clark’sRecipes for Athletes as well as her Sports Nutrition Guidebook.

     1 cup chopped dates

     1 egg or 2 egg whites

     1/3 cup molasses

     1 cup buttermilk (or 1 cup milk mixedwith 1 teaspoon vinegar)

     3/4 cup ground flaxseed meal

     1/2 teaspoon salt

     1 teaspoon baking soda

     1 1/2 cups flour, preferably half white, half whole-wheat

     Optional: 1/2 teaspoon cinnamon; 1 teaspoon grated orange rind; 1 teaspoon vanilla extract

1.P       1. Preheat the oven to 350 degrees F, and prepare the muffin cups with papers orcooking spray.

             2. In a large bowl, mix together theegg, molasses, buttermilk, flax, and salt and add the dates to the batter.

             3. In a separate bowl, mix together theflour and baking soda (and cinnamon).

            4. Gently stir in the flour mixture (andcinnamon, orange rind, and vanilla) into the egg mixture.

             5. Fill the muffin cups 2/3 full. Bakefor 18 to 20 minutes, or until a toothpick inserted near the center comes outclean.

Yield: 12 muffins

Nutrition Information:

Total calories: 2,000

Calories per muffin: 165

Carbohydrate 30 grams

Protein  4 grams

Fat  3 grams

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Women aren’t the only ones who complain about their body. Men also fret about body image. Like women, men want to look good. Negative body image is a serious issue among men and women alike. Negative body image is also a key risk factor in development of eating disorders. Men searching for the “perfect body” often find themselves sliding down the slippery slope into an eating disorder.


According to a recent study done by the Centre for AppearanceResearch at the University of the West of England, four out of five men confess to being unhappy about their body. The study involved 384 British men with an average age of 40. The biggest body issue was the “beer belly” followed by "lack of muscles." About 60% said that their arms, chests, and stomachs were not muscular enough.


Their solution? To eat a high protein diet! Sorry guys. Eating a steak for dinner will not create bigger biceps by breakfast. Hard exercise builds muscles. You need to go to the gym and lift weights. And in order to have the energy to lift weights, you need to fuel your muscles with carbs.


Eating a high protein diet will not lead to fat loss (unless you knock off calories when you knock off carbs). To get rid of the beer belly, you need to get rid of the beer – or at least some of it—and consume fewer calories each day (or most days of the week). By cutting out two beers a day (300 calories), you can theoretically lose 30 pounds a year. Cutting out just one beer a day (150 calories) theoretically contributes to 15 pounds of fat loss a year – assuming everything else if your diet stays the same.


Sounds simple? Yes. Fat loss should not be hard. But if you want professional help with sculpting your body, I suggest you consult with a sports nutritionist for personalized advice. To find a local sports nutritionist, use the referral network at


Be wise,



Other resources:


Nancy Clark's Sports Nutrition Guidebook

1,366 Views 0 Comments Permalink Tags: men, abs, nancy_clark, lose_weight, body_image, scan, beer_belly, six_pack, high_protein_diet
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