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

More often than not, I talk with novice marathoners who assume they will lose weight once they start training for a marathon. After all, if they are running for miles and miles, how could they not lose weight???

Well, guess again, according to a study presented at the American College of Sports Medicine's Annual Meeting. In a survey of 64 participants in a three-month marathon-training program, only 11% of the runners lost weight and 11% actually gained weight. (The rest remained at a stable weight.) Of the 7 who gained weight, 6 were women. They got hungrier and ate more!

Among the entire group of runners, three-quarters of the women reported eating more while training, as compared to only half of the men. It seems that Nature works hard to defend women from losing weight! After all, in terms of evolution, a woman’s job is to be fertile.

Hence, if you are a woman who decides to run a marathon, be sure the primary goal of your training is to improve your endurance, not to lose weight. If you want to do both, you have to carefully manage your appetite. All too often, marathoners can convince themselves they deserve to eat several extra cookies because they just ran a few miles…

Eat wisely and run well!

Nancy

For additional information, see Chapter 15: Weight Reduction and Runners in Nancy Clark's Food Guide for Marathoners: Tips for Everyday Champions

There’s an interesting (to me, at least) debate going on at the FoodNetwork.com Healthy Eats blog (http://blog.foodnetwork.com/healthyeats/2010/06/22/14-foods-experts-do-not-eat/). Toby Amidor RD interviewed several registered dietitians (RDs) and then wrote a blog about what foods dietitians do NOT eat. The blog has generated a lot of responses: fake foods, high fructose corn syrup, margarine, frozen dinners, fried chicken....

While some RDs stay clear of, let’s say, artificial sweeteners, others respond the American Dietetic Association’s Position Stand says they are well tested, safe and a fine alternative to sugar….even professionals disagree on many topics! For me, the debate points out food is like a religion. You want to believe in the healthfulness and/or healing powers of what you put into your body. The placebo effect can also comes into play. That is, if you believe a food is good for you, it will (hopefully) conjure up positive health benefits.

My message to you, the confused consumer, is to take all the nutrition information that comes your way, digest it thoughtfully, and decide which foods fit into your value system—and which “nutrition religion” you want to follow. FYI, all the conflicting information also confuses me! I struggle to separate out the political leanings of the  “food conservatives” vs. the “food extremists.”  You know: “the commercial food supply is safe” vs. “eat only organically grown foods.”  I do know we will unlikely go wrong with “home cooked, locally grown.”  On that parting note, I encourage you to support your local Farmer’s Market this summer!

Nancy

“Since I’ve given up meat, I’ve been eating lots of nuts and peanut butter for protein” reported my client. She thought she was eating TONS of protein, but the reality is, nuts and peanut butter are not as protein-dense as many people think.

While nuts do offer protein, only about 5 to 10% of their calories come from protein and about 70% of their calories come from fat. (The good news is, the fat in nuts is health-protective so is a positive addition to a sports diet.)

Most athletes need at least 60 grams of protein. Two tablespoons of peanut butter offer only 8 grams of protein for 180 calories. You could get three times more protein—26 grams of protein—in the same amount of calories of Greek yogurt!

Beans (as in kidney beans or hummus) are also lower in protein than many vegetarians realize. Beans offer about 6 grams of protein in a half-cup. While they are a smart choice for athletes because they offer a hefty does of carbs and can both fuel the muscles and heal/build muscles, they only offer about 12 grams of protein per 180 calories.

You also have to eat big portions of tofu and garden burgers…

The trick to getting enough protein as a vegetarian is to read the food labels for protein information. You'll discover you need to consume generous amounts of plant proteins at each meal and snack. Yes, you can successfully consume a balanced vegetarian diet; you just need to educate yourself about the protein content of the foods you choose. More information is readily available in the protein chapter of my Sports Nutrition Guidebook.

Eat wisely and be well,

Nancy

In the flood of my daily emails, I often find some meaningful words of wisdom. The story below is from the MEDA newsletter (www.MEDAinc.org). MEDA is the Multi-service Eating Disorders Association, a helpful resource for people who struggle with balancing food and weight. I hope you enjoy this story about Invisible Victories. If you are a compulsive exerciser (perhaps disguised as a dedicated athlete), perhaps it will inspire you to add some gentleness to your day.

Invisible Victories

By Whitney Post, former World Champion and Olympic Rower

www.thebodyself.com

We live in a culture that is always looking for the shiny accomplishment.  We are taught to be good, to look good, to achieve more-and it never seems to end.  Yet I have found over and over again that the tasks and achievements that are most in line with my recovery are invisible, humble acts that won't take up space on my resume and that I probably won't want to tell anyone about at a cocktail party.  Each month in this column I will celebrate an invisible victory that I or one of my clients has accomplished.  My hope is that it will help you be better able to spot and celebrate your own.

I want to thank Rachel Bikofsky, our May 2010 Invisible Victory Contest winner for sharing her strength and growth in this essay about the Boston Marathon.  I believe it belongs on the medal stand because it articulates something so many of us feel when we see high level athletes, or witness events we think our "perfect" or "preferred" selves should be participating in.  The victory here comes in accepting her own body's truth about what is right and balanced, and releasing old ideas of who she should be.

My Invisible Victory – by Rachel Bikofsky

Today was the 114th Boston Marathon, and I didn't run it.  Nor did I run the 113th, or the 112th, or any marathon ever, at any time.  Every year in recent memory, I have used Marathon Monday as an excuse to berate myself endlessly for my lack of strength and discipline-obviously, if I possessed those qualities, I'd be running.  So this year, as the big event loomed once more, I approached it with my usual sense of trepidation...and was pleasantly surprised to be greeted not with self-hatred, but with acceptance and clarity.  Here's what I know:

            I did not run the Marathon, and this used to mean that I was weak.  But, I know I'm not weak, because I wake up at 5:45 every morning, get to work an hour later, and have energy enough to shepherd 25 rambunctious third graders through a full day of learning, five days a week.

            I did not run the Marathon, and this used to mean I was undisciplined.  But, I know I'm not undisciplined, I just save my discipline for things that matter to me, and running doesn't.  I work hard, I study meticulously, I make to-do lists and schedules and stick to them.  If I set a goal, I do my best to meet it, and I'm pretty sure that's what discipline is about.

            I did not run the Marathon, and this used to mean I'd never have the body I wanted.  Well, it does mean I'll never have a marathoner's body, but it doesn't have to mean I'll never have a body I'm satisfied with.  Also, it probably means for me I'll have a better chance of keeping my period, and won't have to endure the pain of running with stress fractures in my feet ever again.  It means I'll be gentler with my body, and my body and spirit will reflect that.

            I did not run the Marathon, and this used to mean I'd never get medals or have people cheer for me.  Okay, so it probably does eliminate one possible avenue for medal winning.  But last week, one of my students presented me with two tiny origami swans he had made for me in art class.  Better than a medal?  It was for me.

            I did not run the Marathon, and this used to mean I had no worth.  While it's true that I'm not a runner, I am a person who stops to touch wildflowers and exclaim over nature, who is intuitive to the needs of others, who loves her family, and who can soothe a crying child.  I am a thinker, a writer, and a person with a wicked sense of humor.  I am all of those things, so I can also accept what I am not.

            What not running the Marathon means is simply that I am not a marathon runner-and there is no longer a value judgment attached to that statement.  It's neither good nor bad, it's just what is.  And, I'm finally, finally okay with that, or at least more okay than I've ever been before. I did not run the race, or win a medal...., but I have earned an invisible victory, and I think the 114th Boston Marathon has been my best one yet. 

Thank you for passing this review along to soccer moms, athletes and coaches! Nancy

Review: Food Guide For Soccer

by: Steve Amoia

18 MAY 2010

“You are about to embark on one of the most wonderful aspects of your, or your child’s, soccer career. Understanding the principles of good sports nutrition (which is good nutrition for life), it is completely reasonable to expect a player and team to discover a whole new level of play, and of excellence.”

Authors Gloria Averbuch and Nancy Clark quoted in the Forward.

This extremely organized, entertaining, educational and practical book is themed around soccer nutrition for female athletes; however, readers from all backgrounds will benefit from its excellent dietary advice. Both authors have significant experience with health and nutrition at the amateur, university and professional level. If your knowledge about sports nutrition was limited before reading the book, you will receive a significant introduction about a vital topic.

Well-Organized with Quick References

This is a well-organized book that was compiled for easy future reference. There is a good blend of charts, images, quotes, text and website links. I liked how the authors color-coded dietary charts with a green background and food recipes in orange. They also provided separate sections for what to eat before and after practices, during travel and competitive games. Tips from professional players enhance the practical value of this guide.

Educational without Complications

The authors presented significant nutritional suggestions and standards; however, the information is displayed in easy-to-understand sections. They teach that eating healthfully doesn’t need to be expensive or time-consuming. For example, making the point that one banana and a glass of orange juice meet the daily U.S. recommended requirement for 2 cups of fruits. Or that the proper mineral-rich cereal can jump-start your day. Other interesting tips were how to eat a healthy lunch at fast food restaurants and the nutritional value of pasta sauces. Common sense examples such as these will be very helpful for parents, children and even professional athletes.

Knowledge of Professional Players

One area that stood out to me was the in-depth knowledge and appreciation of proper nutrition by the WPS players. Several were quoted in the book. For example, French international Sonia Bompastor of the Washington Freedom:

“I take iron because I’m anemic and I need that iron to perform on the field… A lot of soccer players need to take iron.”

Wide Variety of Recipes

The book contains over 40 recipes designed by WPS players from around the globe. From “Game Day Pancakes” by Karina LeBlanc of Canada to “Feijoada” by Rosana from Brazil and Japanese-style Hamburgers by Aya Miyama, you can experience the international flavor (no pun intended) of Women’s Professional Soccer.

My favorite? “Pasta with Chicken” by the all-time international caps leader, Kristine Lilly from the USA.

Photographs

A wide variety of high-quality images accompany each chapter. The pictures demonstrate the diversity of nutritional food groups and world-class players who compete in Women’s Professional Soccer.

For your next practice, game or road trip, pack the “Food Guide For Soccer: Tips & Recipes from the Pros.” It will provide you with the winning nutritional edge for increased athletic performance. Available at www.nancyclarkrd.com

How can you maintain good energy when you’re exercising for longer than 60 to 90 minutes? By eating enough calories of foods that settle well…!

The standard recommendation for fueling during endurance exercise has been to target 1 gram of carbohydrate per minute of exercise (60 grams of carb per hour, the equivalent of 240 calories for a 150 pound athlete). The research, originally done with just glucose, indicated consuming more than 60 grams of glucose per hour offered no additional benefits. The body has a limited number of glucose transporters and can carry only 60 grams out of the intestines, into the blood stream and to the muscles.

Recent research indicates consuming a variety of sugars (that is, more than just glucose) allows more fuel to become available per hour. That's because different types of sugars (carbs) use different transporters. Generally, athletes consume more than just glucose. (Sports drinks, for example, tend to be glucose+fructose.) Let's say you eat a banana that consists of many different types of sugars and uses many different transporters. Your muscles will have access to more fuel (up to 90 g carb/hour; 360 calories) than if you consume just one kind of sugar (as might happen with some engineered foods).

Variety is a wise idea—as is practicing yoru fueling during long training sessions so you can learn what works best for your body. Some people like engineered sports candy and gels, others prefer dried pineapple and gummy candy. Take your choice--just experiment during training to determine if 200 to 300 calories per hour is the right amount for your body.

Q. The label says 2 tablespoons of Skippy peanut butter has 3 grams of added sugar. Isn’t that bad?

A. Three grams of sugar equates to 12 calories of sugar. This is far less sugar than is in the jelly that comes along with a PB&J sandwich! It's also a fraction of the sugar in sports drinks, gels and jellybeans. I would not blink an eye at three grams of sugar for an active person (or even an inactive person, for that matter.)

A standard nutrition guideline is that 10% of calories can appropriately come from refined sugar. That equates to about 240 to 300 calories (60-75 grams) of added sugar per day for most athletes. You can choose how you want to spend those sugar-grams. Some athletes like frozen yogurt, others like sports drinks, and some like Skippy peanut butter along with some jelly. Take your choice! Sugar fuels your muscles; it is not bad for you nor will it negate the healthfulness of other food you consume.

If you prefer all-natural peanut butter with no added sugar, that's fine. But I wouldn't choose it because it has less sugar. You might just end up adding more jelly, jam or honey?

Nancy Clark