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Active Expert: Nancy Clark RD CSSD

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Nancy—

I’m training for amarathon and get annoyed by having to stop to urinate during my training runs. I drink a lot the day before, and I drink about 8 ounces 45 minutes before I start. I then have to pee at mile 2, then mile 5. The urine is a light color.  I’m tempted to not drink anything…


My answer—

The kidneys need about 45 to 90 minutes to process liquid; nerves might hasten the process! Try drinking earlier, void the excess, and then tank up again. For example, if have a long run on Sunday at 8:00 am. Drink well the day before (stopping by 7:00 p.m, so you don't wake up 5 times during the night to go to the bathroom), then in the morning, have a good drink by 6:00-6:30. That should give you time to get rid of the excess water.

 

Alternatively, if drink well the day before and are well hydrated, you could drink 8 to 12 ounces right before you start the run, so the water will be in your system and not in your kidneys.

 

Experiment and learn what works best for your body!

Best wishes,

Nancy

 


For more information on fluids and hydration:

Nancy Clark's Sports Nutrition Guidebook

Food Guide for Marathoners: Tips for Everyday Champions

1,481 Views 0 Comments Permalink Tags: hydration, fluids, nancy_clark, urinate_during_exercise

Could eating beets or beet juice before daily training help athlete strain harder and thereby enjoy better competitive outcomes?

 

Speaking at a international sports nutrition conference organized by PINES (Professionals in Nutrition for Exercise and Sport), AndyJones PhD of  Exeter University in the UK reported that consuming nitrate-rich beetroot juice boosts blood levels of the nitric oxide precursor, nitrite, and this helps reduce the amount of oxygen needed during constant-work-rate exercise.

 

Hence, for the same oxygen uptake, athletes who consume beetroot “shots” (concentrated beetroot juice) might be able to exercise at a higher intensity; for example, a runner might improve by 5 seconds per mile.  In general,athletes see about a 1.5% improvement in performance.


However, some athletes respond better to beetroot juice (and other nitrate-rich foods) than do others. Perhaps the initially “strong responders” tend to have a low intake of all nitrate-rich fruits and vegetables and as a result have a lower nitrite baseline?

 

To boost your nitrate intake, consume not only beets, but also strawberries, rhubarb, arugula, and spinach.


Note: Athletes who take beetroot juice should avoid using mouthwash. Mouthwash kills the bacteria in the mouth initiate the converion of nitrate into nitrite and then nitric oxide.

1,027 Views 0 Comments Permalink Tags: juice, nancy_clark, beets, beetroot, beet, improve_performance

Most dieters want to lose weight quickly. The problem is that plan tends to backfire. You can lose weight fast or lose weight forever—but not lose weight fast and forever. Most dieters regain about two-thirds of their weight loss within a year and all of it within 3 to 5years.

 

If you have lost weight quickly, your body will fight for food as a response to having been starved. You’ll have to white-knuckle the situation for as long as you can (but you’ll unlikely win the war against extreme hunger).

 

If you have lost weight slowly, here are some tips to help you maintain that loss of undesired body fat:

--exercise regularly

--eat fewer fatty foods

--watch less TV

--have strong social support

--sleep more than 5 hours a day.

 

Chewing gum can help lean people consume fewer calories, but that is not the case for obese gum-chewers. (Perhaps the act of chewing increases their desire to eat?)

 

To stay on track, successful dieters should plan ahead by predicting everything that could possibly go wrong with their eating plan and develop strategies to deal with the unexpected. For example, if the waiter serves the salad soaked with dressing (the dressing is not served on the side, as requested), the dieter knows he or she can

1) send it back,

2) not eat it, or

3) eat less of it.

 

Eat wisely ad be well,

Nancy

 

For more information on weight management:

My Sports Nutrition Guidebook has a strong section on how to lose weight, maintain energy for exercise, and keep the weight off.

1,580 Views 0 Comments Permalink Tags: diet, weight_loss, nancy_clark, sports_nutrition_guidebook, maintain_lost_weight

Even if you can not (or choose not to) eat wheat, you can still carbo-load!

The following 3,200 calorie high-carbohydrate diet provides about:

--3.5 grams carb per pound for a 150-lb endurance athlete (8 g/kg) .

 

The menu includes adequate protein (1 gram/lb or 1.8 g/kg) to maintain muscles.

 

The only “special” gluten-free food would be gluten-free oatmeal.

(Standard oatmeal can be contaminated with gluten if processed in a factory that processes wheat.)

 

For help creating your own carbo-loading menu using your favorite foods,

go to https://www.supertracker.usda.gov

 

FOOD

 

CALORIES

 

Breakfast

 

 

 

Oatmeal, Gluten-free, 1 cup dry, cooked in

 

300

 

Milk, 1%, 160z (480 ml)

 

200

 

Raisins, 1.5 oz (small box)

 

130

 

Brown sugar, 1 tablespoon

 

55

 

Apple cider, 12 oz (360 ml)

 

170

 

 

 

 

 

Lunch

 

 

 

Potato, large baked, topped with

 

275

 

Cottage cheese, 1%-fat, 1 cup

 

160

 

Baby carrots, 8 dipped in

 

40

 

Hummus, ½ cup

 

200

 

Grape juice, 12-oz (360 ml)

 

220

 

 

 

 

 

Snack

 

 

 

Banana, extra large

 

150

 

Peanut butter, 3 Tablespoons

 

270

 

 

 

 

 

Dinner

 

 

 

Rice, brown, 2 cups cooked

 

430

 

Chicken, 5 oz, sauteed in

 

250

 

Olive oil, 2 tsp

 

80

 

Green beans, 1 cup

 

50

 

 

 

 

 

Dessert

 

 

 

Dried pineapple, ½ cup (2.5 oz.)

 

220

 

 

 

 

 

Total

 

3,200

 

 

For more information on carbo-loading:

Food Guide for Marathoners: Tips for Everyday Champions

Nancy Clark's Sports Nutrition Guidebook

 

Eat well, run well, and have fun!

 

Best,

Nancy                                                                                                                                                                       

1,704 Views 0 Comments Permalink Tags: marathon, boston_marathon, nancy_clark, food_guide_for_marathoners, carb-load, carbohydrate-load

If you are experiencing amenorrhea and are no longer getting regular menstrual periods, take note. This is abnormal and unhealthy!

 

Amenorrhea commonly happens in women who struggle to balance food and exercise. You are likely eating too few calories, as noted by feeling hungry all the time and thinking about food too much. You can achieve energy balance by exercising a little less (add a rest day) and by eating a little more (add a healthy snack or two).

 

Your goal is to consume about 15 calories per pound of body weight that you do not burn off with exercise. That means, if you weigh 100 pounds, you my need to eat ~1,500 calories to maintain your weight PLUS another 500 to 800 calories to replace the fuel you burned while training. That totals 2,000-2,300 calories for the entire day, a scary amount of food for some women.

 

The most important change required to resume menses includes matching your energy intake with your energy output, so you eat enough to support both exercise and normal body functions. Historically, doctors gave the birth control pill to women with amenorrhea; this forced menstrual bleeding. But taking the birth control pill is a “Band-Aid approach” and does not resolve the underlying problem. 

 

I highly recommend you get a nutrition check-up with a sports dietitian as well as a medical check-up with your doctor or gynecologist. To find a sports dietitian in your area, use the Academy of Nutrition and Dietetics referral networks at www.SCANdpg.org or www.eatright.org.

 

For more information: www.FemaleAthleteTriad.org

                               Nancy Clark's Sports Nutrition Guidebook

1,892 Views 0 Comments Permalink Tags: nancy_clark, amenorrhea, female_athlete_triad, women_runners, no_monthly_period

With the Boston Marathon right around the corner, thousands of runners are doing their last long training runs. This is the time to practice your fueling so you know what to eat during the marathon. Here are some tips from guest blogger Sarah Gold.

 

When exercising for more than 60-90 minutes,you want to consume easily digested carbohydrates to keep your blood sugar and energy levels stable throughout your run. The following recommendations on what and when to eat during long runs and race day can keep you from hitting the wall.

 

How much to consume?

The amount of carbohydrates needed will vary from person to person (body size, speed, intensity, and training will all effect this), but aim for between 200 to 300 calories of carbohydrates per hour. This can be from a mix of sports drinks like Gatorade and food like Gu, candy, or dried fruit. Worry not about eating sugary candy. We're talking survival, not nutrition! You'll have plenty of time to consume quality calories after the run.

 

What to consume?

The goal is to consume food that is primarily made up of carbohydrates. When running for many hours, such as during the marathon, you will want to vary your food choices to keep you from getting tired of eating the same thing for 4+ hours. It’s easy to get through a half marathon relying only on Gu, candy, or dried fruit, but it’s difficult to keep that up for twice the time. You’re likely to get “sugared out,” meaning your taste buds or stomach may not tolerate the same food for that many hours. Varying both flavor and texture can help you get through the race without feeling like you can’t eat as much as your body needs. So, try out a few different options during your longer training runs to see what your stomach and GI tract tolerate and what gives your body the most energy.

 

Engineered vs. Real Food

The big advantage to engineered food such as Gu, Chomps, Sport Beans, and the like, is convenience. Most come in pre-packaged 100-calorie servings, and they are easy to carry with you. However, real food can work just as well, particularly for slower marathoners who will be pounding the pavement for more than four hours. Here are some common choices among runners:

 

-       Raisins,dates, dried cranberries—or any dried fruit

-       Swedish fish, jelly beans, gummy bears, or other chewy candy

        M&Ms, mini candy bars, Whoppers

-       Pretzels

-       Sugar cookies, energy bars, granola bars

-       Peanut butter and jelly (or honey) wrap*

* If you choose foods that aren’t convenient to carry in your pocket, ask friends or family to stand along your race-day route at points when you know you will need fuel.

 

If you drink Gatorade or other sports drinks, remember that this contributes to your carbohydrate intake. Just pay attention to how much you are consuming so you can adjust your food intake. Diluted fruit juice can work well for some too.

 

When to consume?

Your breakfast will likely get you through the first hour to hour and a half of the race. So, most runners like to start consuming carbohydrates whether it’s from a sports drink or food beginning at 45 minutes to an hour into the race. But, pay attention to how you feel during your long training runs to figure out when is a good time for you to start fueling. Some runners choose to start slightly earlier or later. Earlier signs of hunger (or fuel needs) include thinking about food, reduced energy, mood change, or tired legs.

 

As noted above, plan to consumer 200 to 300 calories per hour.You can spread this out over 15-30 minute intervals, and mix it up between drinks and food.

 

Remember that it’s important to test this out during your long training runs to avoid any race-day surprises!

 

What’s your favorite fuel during your long runs?

 

For more information:

Food Guide for Marathoners: Tips for Everyday Champions

1,538 Views 0 Comments Permalink Tags: boston_marathon, nancy_clark, eating_during_exercise, food_for_a_long_run

Each year, I present a workshop series on "Nutrition and Exercise: From Science to Practice” along with exercise physiologist William Evans. We invited members of AND, ACSM, NATA, NSCA, ACE, and NCHEC and offer 10 hours of CEUs. Athletes and fitness exercisers are also welcome to attend!

 

 

The dates and cities for our upcoming Friday-Saturday workshops are:

 

Sept 20-21, 2013 - New York City - Columbia Teacher's College
October 4-5, 2013 - Boston -- Yawkey Specail Olympics Training Center in Marlborough
October 11 (one day only) - Providence -- URI Downtown Campus

 

January 24-25, 2014 - Philadelphia -- LaSalle University
February 7-8, 2014 - Pittsburgh -- Allegheny General Hospital

 

Hope you can come! A good time is had by all.

 

Best,

 

Nancy

www.sportsnutritionworkshop.com

963 Views 0 Comments Permalink Tags: nancy_clark, sports_nutrition_workshop, workshop, continuing_education, ceus

If you train for a marathon or triathlon, surely your body fat will melt away. Correct?


Wishful thinking. If you are an endurance athlete who complains, “For all the exercise I do, I should be pencil-thin,” take a look at your 24-hour energy expenditure. Do you put most of your energy into exercising, but then tend to be quite sedentary the rest of the day as you recover from your tough workouts?

 

A study with of male endurance athletes who reported a seemingly low calorie intake indicates they did less spontaneous activity than their peers in the non-exercise parts of their day. Yes, it's really easy after a long run to lounge around and eat bon-bons because you "deserve" them...

 

Even when you are marathon training, you need to keep taking the stairs instead of the elevators, and keep moving in non-exercise parts of your day. Again, if weight is an issue, you should eat according to your whole day's activity level, not according to how hard you trained for an hour or two that day.

 

 

Happy training!

 

Nancy

 

For more info:

 

Food Guide for Marathoners: Tips for Everyday Champions

 

Thompson, J., M. Manore, J. Skinner, E. Ravussin, M. Spraul.Daily energy expenditure in male endurance athletes with differing energy intakes. Med Sci Sports Exerc27::347-54, 1995.

2,329 Views 0 Comments Permalink Tags: weight, body_fat, nancy_clark, marathon_runner, long-runs, lose_weight_when_running

This is the season when folks training for the Boston Marathon start to ramp up their runs. Having just talked this morning to a Team in Training group, I know that many runners have questions about how to best recover after runs that last longer than 12 miles.  Hence,I am reposting this blog that a student of mine wrote last year at this time.

 

Boston Marathon Bound - Recovery foods

What to eat or drink after a long run is a hot topic among runners. What you do or don’t consume can effect how you feel later in the day, as well as at your next workout.

 

Rehydrate

After a long run, your biggest priority should be to replace fluids lost from sweat. Hopefully you drank some water or sports drink on your run, but you will still need to replace some fluid. The best way to determine how much to drink is to weigh yourself before and after your run (without clothes). For every pound lost, drink at least 16 oz of water; better yet, 24 ounces. At this point, there is little need for sports drinks, as long as you’re planning to eat something shortly. Your next meal or snack will replenish the lost sodium and glucose. However, sports drinks can be a good option if your stomach isn’t ready for food. Chicken broth, cola, or gingerale are other popular options that may help settle a queasy stomach.


Remember to continue to drink fluids throughout the day to continue to stay hydrated. You can monitor your hydration by the color and amount of your urine. When properly hydrated your urine will be a pale yellow (unless you take supplements, in which case, the color may be brighter), and you will urinate every 2-3 hours.

 

Refuel

In addition to properly hydrating, you will want to eat shortly after a long run to replenish your glycogen stores. Make sure this meal or snack is a mix of carbohydrates (to refuel) with a little protein (to repair). While many runners strive for a ratio of 4 to 1 or 3 to 1 carbohydrates to protein, the exact ratio isn’t mandatory. Just be sure you fill-up with more carbs than protein. That is, don't have just a protein shake!

 

Some easy to prepare carb-protein recovery meals include:

-       Fruit smoothie made with yogurt or milk

-       Turkey sandwich with a piece of fruit

-       Yogurt with berries and granola

-       Bowl of beany soup such a minestrone, with whole grain crackers and low fat cheese

-       Oatmeal with milk, raisins, and slivered almonds

-       Peanut butter (or other nut butter) and banana sandwich

-       Vegetable omelet with toast

 

If you aren’t ready for a meal after your run, make a small snack such as a glass of chocolate milk, a bowl of cereal with milk, or an apple with peanut butter.

 

Rapidly refueling by eating immediately after a run is most important for people who will be running again in the next 4 to 6 hours. Most of us can simply eat within an hour after running and will recover well. Yet, a benefit to eating shortly after your run is to keep the cookie monster from showing up!

 

Even if your stomach doesn’t feel hungry post-run, your muscles want fuel. Feed them! Signs of hunger include irritability and fatigue. Eating even just a small snack post-run and then your meal a few hours later can keep you from becoming ravenous and overeating later in the day. You will also likely feel more energized and recover faster.

 

Happy eating and running!

 

Written by guest blogger Sarah Gold.

 

For more information:

Food Guide for Marathoners: Tips for Everyday Champions

2,177 Views 0 Comments Permalink Tags: boston_marathon, nancy_clark, long_runs, recovery_foods, what_to_eat_after_a_long_run

Being injured is one of the hardest parts of being an athlete. If and when you do get injured, you’ll likely wonder how to eat better to heal better. My motherly advice is: Don’t treat good nutrition like a fire engine!

 

Rather than shaping up your diet when you get injured,strive to maintain a high quality food intake every day. That way, you'll have a hefty bank account of vitamins and minerals stored in your liver, ready and waiting to be put into action. For example, a well-nourished athlete has enough vitamin C (important for healing) stored in the liver to last for about six weeks. The junk food junkie who gets a serious sports injury (think bike crash,skiing tumble, hockey blow) and ends up in the hospital has a big disadvantage. Eat smart every day!

 

The fear of gaining weight plagues most injured athletes.Here are two myths, debunked!

 

MYTH: Muscle turns into fat.

Wrong. If you are unable to exercise, your muscles will shrink, but they will not turn into fat. Have you ever seen the scrawny muscles on a person who has just had a cast removed when the broken bone has healed? Those muscles did not get fat!

 

MYTH: Lack of exercise means you'll get fat.

Wrong. If you overeat while you are injured (as can easily happen if you are bored or depressed), you can indeed easily get fat. I know of many frustrated athletes who have quickly gained weight because they continued to eat lumberjack portions. But if you eat mindfully, your body can regulate a proper intake. Before diving into meals and snacks, ask yourself, “How much of this fuel does my body actually need?” Eat for fuel, not entertainment.

 

When injured, some underweight athletes do gain to their genetic weight. For example, a 13-year-old gymnast perceived her body was “getting fat” while she recuperated from a knee injury. She was simply catching up and attaining the physique appropriate for her age and genetics.

 

Whatever you do, don't skimp on protein and calories when injured ... that will delay healing.

 

With best wishes for good health,

Nancy

 

For more information:

Nancy Clark's Sports Nutrition Guidebook

2,748 Views 0 Comments Permalink Tags: weight, injury, athlete, nancy_clark, weight_gain_while_injured

Why is childhood obesity is on the rise?

Why are thin people “fatter” than they used to be?

Why is morbid obesity, type 2 diabetes—and even sex reversalis fish species—becoming common?

…Is something pervading our environment that is making us fatter?

 

Traditionally, we look at overeating and underexercising as the main contributors to the obesity epidemic. Diet and exercise are deemed to be the solutions to the problem. Maybe we are overlooking other factors? Do we need to pay attention to new research on “obesogens”?

 

Obesogens are chemical compounds found in food, drugs, and industrial products (like plastics) that may alter metabolic processes and predispose some people to gain weight. These compounds may contribute to more and bigger fat cells. Exposure to these compounds in utero may explain (in part) why childhood obesity is on the rise, why even thin people are “fatter” than they used to be, and why morbid obesity, type 2 diabetes, and sex reversal in fish species is on the rise.

 

Clearly, we need to explore all possible factors that contribute to weight issues, not just diet and exercise. Some of these factors include looking at ways to reduce potential environmental obesogens that might be in plastics, canned goods, nonstick cookware, air fresheners, laundry products, and personal care products. Obesogens may be yet another reason to eat less processed foods, particularly those that come packaged in plastic or cans. The research is in its infancy, so stay tuned—and until we know more, start eating more foods that are minimally processed!

For more information:

http://en.wikipedia.org/wiki/Obesogen

http://www.medscape.com/viewarticle/758210

1,700 Views 0 Comments Permalink Tags: weight, obesity, body_fat, nancy_clark, plastic, obesogens, processed_foods

Restricting food intake to lose weight is the common approach to becoming leaner. Yet, research consistently tells us that reducing diets are often unsuccessful and contribute to weight gain in the long run, to say nothing of depression and disordered eating behaviors. A growing body of research suggests that intuitive eating is a healthier alternative to current strategies of dieting to lose weight.

 

Intuititve eating is a sustainable approach that focuses on trusting your body to tell you how much to eat so you will stopping eating when you are full. Intuitve eaters eat for physical, not emotional, reasons.This is how normal-weight people tend to eat.

 

We were all born with the ability to eat when hugnry and stop when content. Unfortunately, our society’s food environment and lifestyle easily derail intuitive eating behaviors. We are often too busy to eat when hunger arises or fail to have food available. Many dieters even keep food “out of the house” due to lack of trust regarding their ability to stop eating when they are full. Fatigue and stress, in addition to the denial and deprivation associated with dieting, further compound the drive to overeat.

 

As a society, we need to step away from encouraging both young people and adults to diet and instead focus on—

1. teaching them how to eat mindfully (i.e., to connect with body signals: Does my body need this food?),

2. improving the food environment (such as having salad, not French fires, be the default side dish on menus), and

3. making sleep more of a priority.

As an adult, you can take steps to reclaim this innate behavior  and teach yourself how to eat intutively so you can better invest in your health and well-being.

 

For more information, enjoy reading Intuitive Eating by EvelynTribole and Elyse Resch.

 

With best wishes for a happy and healthy 2013.

 

Nancy

1,804 Views 0 Comments Permalink Tags: dieting, nancy_clark, intuitive_eating, how_to_get_off_the_diet_roller_coaster, evelyn_tribole

   Quinoa is becoming maintream among many health-conscious athletes, many of whom are vegetarians or vegans. They may choose to eat quinoa because it is said to be a protein-rich grain. (Technically speaking, quinoa is a seed, but we eat it as a grain-food.) Quinoa is also touted as containing all the essential amino acids. 

 

But as you can see in the chart below, quinoa is not really a protein powerhouse. Be sure to eat it along with tofu, beans, yogurt or other protein-rich foods to reach the target of 20 to 30 grams protein per meal.

 

Quinoa is also expensive: $6 per pound, as compared to brown rice at $1.50 per pound.

 

Here's how some grains compare:

 

Grain

1 cup

cooked

Calories
Protein
Fiber
Iron
Pasta, white2 oz. dry2007 g2 g2 mg
--whole wheat2 oz. dry200862
Rice, white1/3 c dry225412
Rice, brown1/3 c dry225521
Quinoa1/3 c dry200853

 

 

 

If you are a quinoa consumer, please let me know your reasons for choosing quinoa.

Thanks!

1,882 Views 0 Comments Permalink Tags: grains, nancy_clark, quinoa, vegan_diet, vegetarian_diet

Looking for 10 hours of continuing education credits? Keep reading!

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

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

• Exercise physiologist WilliamEvans 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 health professionals as well as 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 for 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 I thought I knew so well.”

            --Registered dietitian/personal trainer, Seattle

 

Sept 20-21, 2013  NEW YORK CITY at Columbia Teacher's College

Oct 4-5   BOSTON at Yawkey Special Olympics Training Center in Marlborough

Oct 11   PROVIDENCE (Friday only) - at URI Downtown campus

 

Jan. 24-25, 2014   PHILADELPHIA atLaSalle University

Feb. 7-8    PITTSBURGH at Allegheny General Hosital Conference Center

 

ONLINE:  Every day!

You’ll listen to the speakers’ voices and see their PowerPoint presentations. Almost as good as being there in person!

 

Please visit http://www.sportsnutritionworkshop.com for more details.

 

 

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.

2,879 Views 0 Comments Permalink Tags: ace, nancy_clark, acsm, sports_nutrition_workshop, nsca, ceus, nata, afaa, sports_nutrition_ceu, ches

Question:

I just finished reading an article you write about protein for athletes and you did not mention nuts at all.

I thought nuts were a good source of protein?

 

Answer:

Nuts are indeed a healthful food and offer a nice array of vitamins and minerals.

People who eats nuts (including nut butters) two or more times a week reduce

their risk of heart disease by more than 20%! And despite popular belief, nut-eaters

are not fatter than people who refrain from eating nuts.

 

That said, nuts are a good, but not great, source of protein.

Nuts are called an "incomplete" protein, because they lack

some of the essential amino acids needed to build muscles.

But you can solve that problem by eating nuts with beans/legumes,

whole grains, and dairy foods. Think toast with peanut butter and

a yogurt for breakfast. Or soynuts mixed with almonds.

 

You have to eat a lot of nuts to get a hefty dose of protein:
--2 tablespoons of peanut butter has only about 8 or 9 grams of protein.

--25 almonds (two lady-like or 1 macho handful) has only about 5 or 6 grams of protein.

 

If your goal is 20 to 30 grams of protein per meal, you'll likely want a

tall glass of milk with your PB sandwich or cottage cheese with the almonds!

Or just go nuts over nuts!

 

Nancy

 

For more protein info:

Nancy Clark's Sports Nutrition Guidebook

894 Views 0 Comments Permalink Tags: protein, nancy_clark, peanut_butter, almonds, nuts, protein_in_nuts
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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