Blog Posts From Active Expert: Nancy Clark RD CSSD Tagged With sports_nutrition

Essential amino acids: chocolate milk vs supplements

guest — Thu, 20 Sep 2012 12:29:45 GMT

Nancy, which brand of amino acids should I buy? On amazon.com, there are 16 brands, ranging in price from $18 to $40. Help…!”

Answer: What makes you think you even need to buy essential amino acids? You can easily get them in protein-rich foods like eggs, yogurt, milk, chicken—any animal-based protein has all the essential amino acids your body needs.

The protein supplement industry has done an excellent job of making consumers believe they need to buy essential amino acids. Wrong! If you fuel-up your workouts with a protein+carb combination, such as a yogurt and banana, and then recover afterwards with another protein+carb combination such as lowfat chocolate milk followed by real foods at the next meal, you’ll be doing a fine job of getting all of these building blocks of protein. Rest assured, you could more wisely spend your money on protein-rich foods, not amino acid supplements, and get the results you want from your workouts.

Just to define the “lingo”: Proteins are made from many amino acids, just like words are made from many letters. Some of these amino acids— the essential amino acids—need to come from food, because the body cannot make them.

Here are a few ways to get two of the essential amino acids, isoleucine and leucine. Because pure amino acids taste nasty, I’ll get mine from yummy chocolate milk and real foods at meals any day!

Protein source Isoleucine Leucine

grams grams

Chocolate milk, 16 oz 1.2 1.9

Tuna, 6 oz can 2.0 3.5

Cottage cheese, 1 cup 1.6 2.9

Met-Rx Whey Protein, 1 scoop 1.4 2.3

For more information, refer to the chapter on protein in: Nancy Clark's Sports Nutrition Guidebook

Phoenix sports nutrition workshop--need CEUs?

guest — Thu, 16 Feb 2012 14:12:09 GMT

NUTRITION &EXERCISE WORKSHOP: From Science to Practice

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 www.sportsnutritionworkshop.com 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

CEUs: ADA, ACSM, AFAA, ACE, NATA, NSCA, CHES

Formore information and to register: www.sportsnutritionworkshop.com

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

Simply enjoy the online course at www.sportsnutritionworkshop.com.

E-mail: NClarkRD@aol.com

Phone: 501-952-2947

Soccer—where did those ladies get their energy?!

guest — Tue, 19 Jul 2011 13:07:04 GMT

If you watched the USA Women’s World Championship Soccer Games, you couldn’t have helped but see nutrition in action and marvel at the strength, power, and stamina of the talented women. They played for 90 minutes, followed by another 30 minutes of overtime. Talk about the importance of sports nutrition in supporting that effort!

There’s no question that soccer (like most team sports) is a “nutrition sport.” That is, soccer players need to eat well to get the most from their game time efforts. They have to--

--show up at practices and games well hydrated and well fueled,

--have carbs and fluids readily available during halftime to boost their dwindling stores,

--be prepared to play an additional half-hour if the game is tied.

You can’t do all that on a hit or miss sports diet.

I happen to know these ladies fuel their bodies well because many of them shared their nutrition tips for success in Food Guide for Soccer: Tips and Recipes From the Pros by myself and Gloria Averbuch. You can even find yummy date bars that Abby Wambach enjoys. And could you have guessed that one of Homare Sawa’s favorite foods is sushi? The helpful food tips from the nations’ top soccer players make the Food Guide for Soccer a book that not just interesting to read but is also helpful on the field, after the game, and when eating on the road.

Eat well, play well!

Nancy

My APP with recipes for hungry athletes!

guest — Tue, 19 Apr 2011 23:35:36 GMT

If you’re looking for a quick and easy way to find recipes to fuel you for high energy and good health, check out my new app: Nancy Clark’s Recipes for Athletes. The information will help you create meals that make you feel and perform better.

The app offers 71 recipes, searchable by calories, carbohydrate, protein, and fat. You can further sort the recipes by recommendations for what to eat pre- and post-exercise, as well as for vegetarian, vegan, gluten-free, and dairy-free recipes.

Each recipe comes with a colorful photo of the prepared dish accompany the recipes as well as additional nutrition information for each recipe so you know the exact health value for each prepared meal.

The app also includes a quick reference listing of the most popular protein and energy bars, sports and energy drinks, and protein powders.

If you live outside the States, you can select imperial or metric measurements.

All this for only $2.99!

Eat wisely and feel great,

Nancy

Available at the App Store:

http://itunes.apple.com/us/app/nancy-clarks-recipes-for-athletes/id429672418?mt=8&ls=1

Contents

I. Recipes

Breads and Breakfast

Pasta, Rice, and Potatoes

Vegetables and Salads

Chicken and Turkey

Fish and Seafood

Beef and Pork

Beans and Tofu

Beverages and Smoothies

Snacks and Desserts

II. Quick Find

Calories

Carbohydrates

Protein

Fat

Nutrient Timing

Special Diets

III. Advice

Sports Drinks

Electrolytes

Endurance Food Recovery Drinks

Energy Drinks

Energy Bars

Protein Bars

Protein Powders

Carbs by the grams

guest — Wed, 16 Mar 2011 12:41:31 GMT

This past weekend I attended a state-of-the-art sports nutrition conference sponsored by SCAN, the Sports and Cardiovascular Nutritionists practice group of the American Dietetic Association. I had the pleasure of listening to the top researchers offer their latest sports nutrition news. Here’s what researcher and registered dietitian Louise Burke, PhD, Director of Sports Nutrition at the Australian Institute of Sport, had to say about carbohydrates.

DAILY CARBOHYDRATE NEEDS

• Don’t try to calculate a diet according to “percentage of carbohydrates”—such as a diet with 60% of the calories from carbs (a typical recommendation for athletes). Rather, define your daily carbohydrate needs in terms of grams per pound (or kilogram) body weight. The guidelines developed by the International Olympic Committee are:

Low intensity exercise: 1.5 to 2.5 g Carb/lb (3-5 g Carb/kg)

Moderate exercise (~1 hour/day): 2.5 to 3 g Carb/lb (5-7 g Carb/kg

Endurance exercise (1-3 hours/day): 2.5 to 4.5 g Carb/lb (6-10 g Carb/kg)

Extreme exercise (>4-5 h/day): 3.5 to 5.5 g Carb/lb (8-12 g Carb/kg)

Hence, if you are a serious athlete who weighs 150 pounds and trains for 2 hours a day, you’d need about 375 to 675 g carbohydrate per day. One grams of carbohydrate offers 4 calories, so this equates to 1,500 to 2,700 calories of carb to fully fuel (and refuel) your muscles. This is more carbohydrate than many endurance athletes tend to consume when eating on the run.

• By hitting your carbohydrate targets, you can restore depleted glycogen stores within 24 to 36 hours post exercise.

CARBS DURING EXERCISE

* If you will be exercising for less than 45 minutes, you have no need to consume carbs (such as a sports drink) during exercise. What you eat pre-exercise will carry you through the workout.

• If you will be exercising for 1 to 2.5 hours, you should target 30 to 60 grams carbohydrate per hour. Your pre-exercise snack should carry you for the first hour, and then you’ll want to target 120 to 240 calories of carbohydrate per hour thereafter. This equates to 120 to 240 calories from carbohydrate.

• If you will be exercising for more than 2.5 hours, you should target 60 to 90 grams of a variety of carbohydrate per hour (as tolerated). That’s 240 to 360 calories from sports drinks, dried pineapple, gels, gummi bears, and other carbs that taste good and settle well. Be sure to practice fueling during training, so you know what foods and fluids work well – and what ones don’t!

Fuel wisely and perform well!

For more information:

www.SCANdpg.org

Nancy Clark's Sports Nutrition Guidebook

Does a hungry dog fight harder?

guest — Tue, 25 Jan 2011 18:44:54 GMT

“I don’t eat much before I compete because my coach told me a hungry dog fights harder. Right?” asked this high school cross-country runner who had made an appointment with me to figure out how to enhance his performance. The simple answer was: a hungry dog might fight harder, but a hungry teenage runner will drag through events and be in a bad mood. He agreed.

Too many people think exercising on empty is a smart idea. I have yet to see research that supports that belief. The studies consistently indicate that pre-exercise fuel enhances performance. Just as your car runs better with fuel, your body runs better when appropriately fed. Pre-exercise food boosts your energy, enhances your ability to focus and concentrate on the task at hand, enhances stamina and endurance—to say nothing of puts you in a better mood. Why be tired and grumpy when a pre-run granola bar, banana or pretzels could boost your energy and your spirits?

Granted, some people have trouble difficulty tolerating a full meal pre-run, but most active people can enjoy 200 to 300 calories of some fruit, bread or energy bar. Give it a try? Experiment, observe the benefits (or costs), and tweak your diet accordingly.

Nancy

For more information on fueling pre-exercise: Chapter 9 in Nancy Clark’s Sports Nutrition Guidebook.

Ft. Lauderdale Jan 14-15 Sports Nutrition Workshop

guest — Thu, 09 Dec 2010 11:48:45 GMT

Whether you are a health professional who works with active people or an athlete, here’s your chance to learn how to eat to win!

Sports Nutritionist Nancy Clark MS RD CSSD and exercise physiologist/protein researcher William Evans PhD will share their knowledge and experiences with helping active people of all ages enhance their performance, health, and weight management skills.

Location: Broward General Hospital

CEUs for health professionals

For details: www.sportsnutritionworkshop.com

“I got what I wanted, plus more, from this exceptional workshop!”

The workshop is also available online, everyday.

IOC Sports Nutrition Concensus Statement

guest — Tue, 07 Dec 2010 11:57:38 GMT

Here's the International Olympic Committee's official statement about sports nutrition. Eat wisely; perform well!

Nancy

IOC Consensus Statement on Sports Nutrition 2010

Diet significantly influences athletic performance. All athletes should adopt specific nutritional strategies before, during and after training and competition to maximise their mental and physical performance. Evidence-based guidelines on the amount, composition, and timing of food intake have been defined to help athletes perform and train more effectively, with less risk of illness and injury. Athletes will benefit from the guidance of qualified sports nutrition professionals who can advise on their individual energy, nutrient and fluid needs and help develop sport-specific nutritional strategies for training, competition and recovery.

Energy demands depend on the periodised training load and competition program, and will vary from day to day and across the season. A diet that provides adequate energy from a wide range of commonly available foods can meet the carbohydrate, protein, fat and micronutrient requirements of training and competition. An appropriate diet will help athletes reach an optimum body size and body composition to achieve greater success in their sport. Careful selection of nutrient-rich foods to reduce the risk of developing nutrient deficiencies that impair both health and performance is especially important when energy intake is restricted to reduce body and/or fat mass.

During high-intensity training, particularly of long duration, athletes should aim to achieve carbohydrate intakes that meet the needs of their training programs and also adequately replace carbohydrate stores during recovery between training sessions and competitions. Dietary protein should be consumed in daily amounts greater than those recommended for the general population, but a varied diet that meets energy needs will generally provide protein in excess of requirements. Foods or snacks that contain high-quality proteins should be consumed regularly throughout the day as part of the day’s total protein intake, and in particular soon after exercise, in quantities sufficient to maximise the synthesis of proteins, to aid in long-term maintenance or gain of muscle and bone and in the repair of damaged tissues. Ingestion of foods or drinks providing 15-25 g of such protein after each training session will maximise the synthesis of proteins that underpins these goals.

For events lasting an hour or more, the athlete should aim to begin competition with body carbohydrate stores sufficient to meet their needs by consuming carbohydrate-rich foods in the hours and days beforehand. Ingestion of even small amounts of carbohydrate during exercise can enhance cognitive and physical performance in competition lasting one hour. As the duration of the event increases, so does the amount of carbohydrate needed to optimise performance. To achieve the relatively high rates of intake (up to 90 g/h) needed to optimise performance in events lasting more than about 3 hours, athletes should practise consuming carbohydrate during training to develop an individual strategy, and should make use of sports foods and drinks containing carbohydrate combinations that will maximise absorption from the gut and minimise gastrointestinal disturbances. Dehydration, if sufficiently severe, can impair performance in most events, particularly in warm and high-altitude environments. Athletes should be well hydrated before exercise and drink sufficient fluid during exercise to limit dehydration to less than about 2% of body mass. Chilled fluids may benefit performance in hot conditions. Athletes should not drink so much that they gain weight during exercise. Sodium should be included when sweat losses are high, especially when exercise lasts more than about 2 hours. During recovery from exercise, rehydration should include replacement of both water and salts lost in sweat. When athletes must compete in several events in a short time-period, strategies to enhance recovery of fluid and fuel are important.

Low energy availability should be avoided, as it can impair performance and adaptation to training and may be harmful to brain, reproductive, metabolic and immune function, and to bone health. Dieting in young athletes should be discouraged. Robust immunity and reduced risk of infection can be achieved by consuming a varied diet adequate in energy and micronutrients, ensuring adequate sleep and limiting other life stress. Athletes should be particularly aware of their needs for calcium, iron and Vitamin D, but the use of large amounts of some micronutrients may be harmful. Athletes at risk of disordered eating patterns and reproductive disorders should be promptly referred to a qualified health professional for evaluation and treatment.

The use of supplements does not compensate for poor food choices and an inadequate diet, but supplements that provide essential nutrients may be a short-term option when food intake or food choices are restricted due to travel or other factors. Vitamin D may be needed in supplemental form when sun exposure is inadequate. Of the many different dietary ergogenic aids available to athletes, a very small number may enhance performance for some athletes when used in accordance with current evidence under the guidance of a well-informed professional. Athletes contemplating the use of supplements and sports foods should consider their efficacy, their cost, the risk to health and performance, and the potential for a positive doping test. Supplement use in young athletes should be discouraged, and the focus should be on consuming a nutrient-rich, well-chosen diet to allow for growth while maintaining a healthy body composition.

To enjoy all the benefits of sport, athletes, whether they compete at the elite level or exercise on a recreational basis, should adopt specific nutrition strategies that can optimise mental and physical performance and support good health.

Lausanne 27 October 2010

For a pdf version:

http://www.olympic.org/Documents/Reports/EN/CONSENSUS-FINAL-v8-en.pdf

I’m coming to Nashville TN Sept 24 and Durham NC Oct 1!

guest — Wed, 08 Sep 2010 14:40:44 GMT

If you’ve always wanted to attend a workshop that presents the latest sports nutrition research and offers tips to help you fuel better, perform better and invest in a long and healthy life, here’s your chance!

Exercise physiologist and protein researcher Dr. William Evans PhD and I will be teaching a two-day workshop on Nutrition & Exercise: From Science to Practice:

Friday-Sat

Sept 24-25 – Nashville, at Lipscomb University

Oct 1-2 - Durham, NC at the Duke Center for Living

The workshop is geared towards health professionals but serious athletes are also welcome.

CEUS are available for ADA, ACSM, NATA, NSCA, CHES, AFAA, ACE and NASM.

Please see out website for more details: www.sportsnutritionworkshop.com

Hope to see you there!

Nancy (and Bill)

Fueling for training

guest — Wed, 08 Sep 2010 14:24:38 GMT

Athletes of all sports and abilities commonly ask me what they should eat before, during and after a competitive event:

When should I eat the pregame meal: 2, 3 or 4 hours beforehand?

How many gels should I take during a marathon?

What’s best to eat for recovery after a soccer game?

The same athletes who worry about event-day fueling often neglect their day to day training diet. Hence, the real question should be: “What should I eat before, during and after I train?” After all, you can only compete at your best if you can train at your best.

As you prepare for each workout, remember you should be training your intestinal tract as well as your heart, lungs and muscles. To get the most out of each workout, you need to practice your pre-, during- and post-event fueling as well as your sports skills. Then, come day of the competition, you know exactly what, when and how much to eat so you can compete with optimal energy and without fear of bonking nor intestinal distress.

For help with personalized advice on optimizing your training diet, find a local sports dietitian by using the referral network at www.SCANdpg.org. (SCAN is the Sports and Cardiovascular Nutrition Dietary Practice Group of the American Dietetic Association.) Alternatively, many active people have found my Sports Nutrition Guidebook to be very helpful.

Fuel wisely and enjoy training faster, stronger and longer.

Nancy

What about energy drinks…?

guest — Tue, 27 Jul 2010 15:50:14 GMT

What about energy drinks…??? That’s the Big Question I get asked by high school kids, coaches, parents and other active, under-thirty year olds. They want to know if guzzling drinks such as Red Bull and Full Throttle are OK for energy boosters.

My response to being asked “What about energy drinks?” is to reply, “Why are you lagging on energy? Did you consume an adequate sports diet earlier in the day?” Undoubtedly not.

Generally, the desire for an energy drink is the symptom of a bigger nutritional problem: skipping breakfast, barely eating lunch and now at 3:00 p.m. needing help to get through the afternoon, including a workout.

You’re naïve to think that a can of caffeinated sugar-syrup will optimize performance. While it may stimulate you enough to make the workout seem easier, it will not replace a health-promoting, energy enhancing foundation of wholesome meals and pre-exercise snacks. No energy drink will compensate for poor nutrition.

Energy drinks should really be called “stimulant drinks.” They are the equivalent of a small cup of coffee (energy drinks typically contain between 80 to 140 mg of caffeine) with two heaping tablespoons of sugar (or 7 packets of sugar @ 110 calories). That’s enough to get anyone wired!

Many athletes also question if energy drinks are bad for their health. While I have less concern about the occasional energy drink, I am concerned about over-consumption, especially in small children. I read a medical report about a teenage basketball player who drank four cans of an energy drink and died, likely due to heart problems. The dose is the poison.

Fuel wisely, play well.

Nancy

For information on how to choose a high energy sports diet:

Nancy Clark's Sports Nutrition Guidebook

The American College of Sports Medicine

guest — Mon, 26 May 2008 11:19:06 GMT

The American College of Sports Medicine is not the typical college (with a campus and buildings and students) -- but rather an orgaization that brings together health professionals (sports medicine doctors, sports nutritionists, physical therapists) and exercise scientists and researchers. Every year, they have an annual meeting. This year, it is in Indianapolis and I am leaving tomorrow for the week. This is one of my favorite meetings because this is where I learn the latest sports nutrition information. The researchers will be presenting the studies they completed in the past year. I'll look forward to sharing with you what I learn. If you want more information about ACSM, take a look at their website: www.acsm.org.

For athletes who try to "stay away from carbs"

guest — Wed, 21 May 2008 21:59:40 GMT

When I counsel either casual exercisers or competitive athletes, I ask them what they typically eat in a day. I then do a more thorough food intake, gathering details of all that they eat, More often then not, they “try to stay away from” bagels, crackers, pasta, juice, bananas, and other “carbs.” I ask them “Why?” With embarrassment, they mumble, “Because they’re fattening.” The athletes know in their intelligent minds this is not true, but somehow they have fallen victim to fad diets.

If you are among those who “try to stay away from carbs”, think again. Remember that carbs are NOT fattening (excess calories are fattening) and that carbs (such as whole grains, fruits and vegetables) should be the foundation of each meal because they fuel your workouts. I invite you to enjoy whole grain bagels, sandwiches, and pasta – and also enjoy higher energy during your workouts.

Do you really want to never enjoy potato or pasta again.....???

Nancy

For more information about carbs/weight, please read the chapter on how to lose weight and have energy to exercise in my Sports Nutrition Guidebook (www.nancyclarkrd.com).

Losing weight is just part of the process

guest — Sat, 17 May 2008 16:34:34 GMT

Yesterday I received a phone call from a writer for Backpacker magazine. He talked about “dieters’ hikes” (sort of like “fat camps”) for people who want to lose undesired body fat. He participated in one of the hikes, and said he lost weight — that is, until he returned to civilization and immediately stuffed himself with an over-sized Mexican dinner.

While he raved about the dieters’ hike, I reminded him losing weight is just part of the process. Dieters have to keep the weight off—and that means learning how to manage the American Food Supply, not just be denied and deprived while restricted to the wilderness.

The bottom line is: If you want to lose undesired body fat, please think about learning how to EAT, instead of embarking on a food program you really don’t want to maintain for the rest of your life. (Do you really want to never eat bagels, potato, or pasta for the rest of your life?)

Your best bet if to get personalized nutrition advice from a board certified specialist in sports dietetics (CSSD). You can find your local sports nutrition expert by using the referral network at www.SCANdpg.org.

Sports dietitians are an under-utilized coach. You’ll wish you hadn’t waited so long for profesional food help. You can also find helpful information in my Sports Nutrition Guidebook (2008; www.nancyclarkrd.com )

Here’s to success with food and exercise!

Nancy Clark MS RD CSSD