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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, what are some suggestions for snacks mid-workout, such as after running for 45 to 60 minutes and before lifting? I think my lifting would be better if I could refuel a bit after the run.

 

Answer: Having a snack between your run and lift is a smart choice. A small energy boost (100 to 300 calories) can help you lifter harder—and you’ll better enjoy the workout.

 

What do YOU want to consume?  Only you know what your body will be able to tolerate. Some athletes want only liquids mid-workout. Others are able to tolerate solid foods (plus water). Some may have little interest in anything (in which case, they should make the effort to eat a substantial breakfast the hour or two before the workout and at least sip on some water.)

Some
"healthy options" include:

Chocolate milk (low fat or skim)

Yogurt, flavored

Orange juice or any kind of fruit juice

Banana

Melon chunks

Applesauce

Canned peaches or fruit cocktail

Dried fruit (raisins, dates, dried pineapple)

Fruit smoothie

Pretzels, Crackers


What the body really wants is sugar, water, and yes, some caffeine (makes the effort seem easier). Sweetened iced tea might be popular, as would Coke or Pepsi. Not sure I'm recommending these choices, but they would do thejob!


Other (not necessarily recommended but popular options) are sugary foods: sports drinks, gels, bloks, gummy candy, sports beans, any kind of sugary candy, marshmallows, swig of maple syrup, or a spoonful of honey—plus water. Given that 10% of daily calories can appropriately come from sugar, a mid-workout sugar-snack can be balanced into an overall wholesome diet. Sugary snacks just don't don’t support the “health” message; so if you go that route, please choose primarily “quality calories” at other times throughout the day.


Hope this helps.

Nancy

 

For more information: Nancy Clark’s SportsNutrition Guidebook

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'Tis the season for nutrition resolutions. My advice is: be realistic!

 

I have a lot of clients who resolve to eat the perfect sports diet (no sugar, white flour, red meat, processed foods, etc.). These are the same athletes who then scold themselves for “cheating” when they eat a cookie or “being bad” if they sneak a French fry. Sometimes they let their bodies become ravenously hungry because “there was nothing healthy to eat” at an event. Somehow eating a white bagel would negate all other efforts to choose whole grain foods.

 

As you make your New Year’s Nutrition Resolutions, I suggest you think about enjoying a diet that averages out to be at least 90% “quality calories” and about 10% “whatever.” That is, you need not eat a perfect diet to have a good diet. And remember: there are times when eating any food is better than eating nothing.  (Yes, getting “too hungry” is abusive. Don’t do that!) On the afternoon when you get stuck without any trail mix or "healthy" snacks, I’d rather see you munch on a candy bar than abuse your body with lack of fuel.

 

What are your New Year's Nutrition Resolutions? Are they sustainable?

 

With best wishes for a 2012  filled with enjoyable meals and balanced food choices,

 

Nancy

 

For help learning how to choose a balanced diet, refer to Chapter 1 in my Sports Nutrition Guidebook.

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Commercial sports candies are nothing but pure sugar. If you prefer an “all natural” alternative, think about dates. Yes, those bite-sized brown fruits that appear in holiday date-nut breads are actually great fuel for during endurance exercise! During hikes, winter snowshoe treks, bike rides, and even long runs, snacking on dates provides a highly nutritious source of carbs for fuel, while providing your body with wholesome goodness. Dates are a very rich source of anti-oxidants and bioactive compounds that help fight inflammation. They also offer potassium, calcium, magnesium, and many other vitmains and minerals.

 

If you choose Medjool dates (a specific variety of dates), they have a creamy texture that is not too dry. The moistness can translate into“sticky fingers”; to avoid that inconvenience, simply shake some raw oatmeal (or blenderized oats, made into oat flour) into the baggie in which you carry the dates. Solves the problem!

 

In general, when choosing fruits, you want to think about eating a variety of colors. (You know, red apples, blue berries, orange oranges, etc.) Each color offers different bioactive compounds. Dates fulfill the “brown” color. Give ‘em a try! Diced dates are yummy on cereal, in salads, as a part of trail mix, and combined with peanut butter for pop-in-your-mouth bliss.

 

Disclosure: I recently attended a yummy dinner sponsored by Medjool Date growers. (www.medjooldates.com).They didn’t have to work hard to convince me these are great sports foods. I’d just made some date-nut bread earlier that day!

 

Fuel wisely and feel great,

Nancy

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Do runners and body builders need the same amount of protein?

Yes—when you calculate protein needs based on body weight. A more-than-adequate intake for both types of athletes is about 0.75 grams protein per pound body weight (1.5 grams protein per kilogram). While this need will be slightly higher if the athlete is restricting calories or in a growth spurt, 1 gram protein per pound (2.0 g pro/kg) is the maximum needed per day.

 

Let’s do some math:

 

140 pound runner = 106 g protein per day

 

240 pound body builder – 180 grams protein per day

 

Either of these amounts of protein is easily obtained by enjoying a protein-rich food with each meal. Here are three easy ways to meet your protein needs:

 

Cottage cheese, 1 cup           30 g

Tuna, 6-ounce can                35-40 g protein

Chicken breast, 6 ounces       50 g

 

Because a 240-pound body builder can easily devour a 16-ounce (two cup) tub of cottage cheese, a few cans of tuna (for a mere snack), and two chicken breasts, he’ll match his protein requirements without needing supplements.

 

For more information:

Nancy Clark’s Sports Nutrition Guidebook, Chapter 7. Protein to Build and Repair Muscles

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Are you struggling to find a helpful gift for your active friends? Here are a few suggestions (admittedly self-serving)!

 

For your friends who like to bicycle:
     Cyclist's Food Guide: Fueling for the distance (hot off the press!)

 

For new runners:
    Food Guide for New Runners: Getting it right from the start

 

For novice and experienced marathoners:
     Food Guide for Marathoners: Tips for everyday champions

 

For soccer parents and players:
     Food Guide for Soccer: Tips and recipes from the pros

 

For anyone who loves nutrition books:
     Nancy Clark's Sports Nutrition Guidebook

 

For hungry athletes who need quick and easy recipes:
     For iPhone recipe app: Recipes for Athletes

 

If you are a health educator and want to yourself a present, consider these ready-made teaching tools. There’s no need to re-invent the wheel!
Ready-made PowerPoint Presentations (with script)
            SportsNutrition for Student Athletes NEW!
            EngineeredSports Foods
            SportsNutrition: Fueling for Performance
            Dieting,Weight & Exercise: Finding the Right Balance

 

Ready-made sports nutrition handouts - set of 16 popular topics for activepeople

 

For CEUs for ADA, ACE, ACSM, NATA, NSCA, CHES:
     Online Sports Nutrition Workshop --or take a trip to LA, San Fran, or  Phoenix for the live workshop
     For RDs: 25 homestudy credits for Nancy Clark's Sports Nutrition Guidebook

 

Please see my website for more information and to place your order:

 

www.nancyclarkrd.com

 

With best wishes for a happy holiday season, a healthy 2012--and many thanks for your support of winning with good nutrition,

 

Nancy

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As the holidays approach with their plethora of calories, I invite you plan your holiday eating so that you will enjoy some treats. A once-a-year Thanksgiving dinner will not ruin your waistline nor your health forever. Nor will a few Christmas cookies. After all, you need not have a perfect diet to have a good diet. If you end up overeating, your body will naturally compensate IF you listen to your hunger and satiety signals.

 

Rather than fretting about holiday foods, please pay more attention to your daily eating habits and food choices. Choose your calories by the company they keep. That is, on a  daily basis,

• Choose foods that are nutrient-dense: vegetables and fruits, low fat yogurt and milk, lean meats, whole grain foods.

• Eat “closer to the earth” with less reliance on processed foods that come in plastic or paper wrappers.  Instead grab that banana, apple, or orange that comes pre-wrapped in its own peel.

• Crunch on a handful of toasted nuts, a nutrient-rich alternative to crunchy chips, cookies, or crackers.
• Target a daily diet that is 85% to 90% quality foods, but don’t miss out on the fun foods. Doing so can easily end up with sneak-eating and food binges. Not good.

 

How do you plan to manage your holiday eating? Please share your tips!

 

With best wishes for an enjoyable holiday season,

 

Nancy

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With Thanksgiving just around the corner, you might be looking for a tasty munchie to bring to the festivities. This snack has everything your taste buds could possibly want: sweet, spicy, salty, and crunchy. Plus, nuts are very health-protective. The fat in nuts has an anti-inflammatory effect; it helps heal the tiny injuries that occur during exercise.

 

Despite popular belief, nuts are not inherently fattening. That is, nut eaters are not fatter than people who avoid nuts. I happen to consider nuts to be a good snack for dieters because nuts are satiating and keep you feeling full for a while. Better than yet-another pretzel!

 

If you are thinking about making some food gifts for the holidays, this recipe works well. Toast up a batch, put them in jars, tie on ribbons. Voila, a gift worth fighting over!

 

The recipe is reprinted with permission from: No WhineWith Dinner bythe Meal Makeover Moms, aka Janice Bissex RD and Liz Weiss RD. (www.MealMakeoverMoms.com). Enjoy!

 

Sugar and Spice Pecans

 

1                         egg white

1 teaspoon           water

1 pound               pecan halves (about 4 1/2 cups)

1/2 cup               sugar

1 teaspoon          cinnamon

1/2 teaspoon       salt, preferably kosher

1/4 teaspoon       allspice

1/8 teaspoon       cayenne pepper

 

1. Preheat oven to 325 degrees F.

2. Lightly coat a rimmed baking sheet with cooking spray.

2. Whisk together the egg white and water in a large bowl until well blended. Add the pecans and toss to coat evenly.

3. In a separate bowl, whisk together the sugar and spices, then sprinkle it over the nuts. Toss until well coated.

4. Spread the pecans in a single layer on the baking sheet, and bake until the glaze is crisp and golden brown, 15 to 18 minutes. Cool completely and store in an airtight container.

 

16 servings (1/4 cup) Total calories: 3,500

220 calories per serving,  10 g Carb, 3 g Pro, 20 g (healthy) fat

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Do you often feel like you are needlessly fatigued?

Maybe you cannot run up hills like you used to be able to do? 

Are you dragging yourself through your workouts?


If this sounds familiar, you certainly want to consult with your doctor and get your blood tested to rule out anemia. Because you are an athlete, ask your doctor to measure your serum ferritin. That’s your stored iron. The iron in your blood can be at a normal level but if your iron stores are depleted, you can feel needlessly tired during exercise.

 

• An estimate 50% of female athletes have iron-deficiency, as indicated by low serum ferritin stores. (In the general population of women, about 14% are iron deficient.)

• A study with college-age male runners suggests that 21% of male cross-country and distance runners had low serum ferritin.

 

Just think how much better all of these athletes could perform if they were not iron-deficient!

 

These days, many athletes are avoiding red meat (an excellent source of iron), and they have stopped eating iron-enriched breakfast cereals. That is, they have traded their Kellogg’s Raisin Bran (enriched with iron) for an “all natural” brand of cereal, such as Kashi, that has nothing added to it—including no iron. No wonder their iron stores are low!


To prevent anemia, you want to enjoy iron-rich foods on a daily basis. Red meat is one of the best sources of iron, but if you are a non-meat eater, other common sources of iron include dark meat chicken (legs, thighs) and iron-enriched breakfast cereals. Include a fruit and/or vegetable (rich in vitamin C) with each meal to enhance iron absorption. Taking supplemental iron (as in a multi-vitamin/mineral pill) can help reduce the risk of becoming anemic if you do not eat red meat or iron-enriched breakfast cereals.

 

Be wise, eat well,

Nancy

 

For more information: Nancy Clark's Sports Nutrition Guidebook

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If you live near any of those cities, please help me spread this announcement to coaches, athletic trainers, personal trainers, dietitians, nutrition educators, and yes, serious athletes themselves:

 

Upcoming Nutrition & Exercise Workshop: From Science to Practice--

 

SAN FRANCISCO:  Feb 10-11 at San Francisco State University

 

PHOENIX:  Mar. 2-3 at Arizona State University-Downtown Campus

 

Is nutrition your missing  link? Here’s your chance update your sports nutrition skills while enjoying an information-packed workshop with two internationally known experts:

 

Sports nutritionist NancyClark MS, RD, CSSD is respectedfor her skills with helping athletes and exercisers enhance their performance,weight management, and long-term health.

•Exercise physiologist William EvansPhD is renown for his protein, exercise, and anti-aging research –plus his ability to translate that information into “how to” tips.

This1.5-day program that is designed to help health professional looking for CEUS as well as serious athletes. You’ll find answers to your questions about how to--

--improve athleticperformance with a winning sports diet.

--manage weight issuesand resolve disordered eating practices.

--further your athleticand/or professional career.

 

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

            --Registered dietitian/personal trainer, Seattle

 

See  www.sportsnutritionworkshop.com for more details.

The workshop is available as a home study if you cannot attend in person.

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Football, tail-gating, beer … you know the scene. Parties with binge-drinking are a dangerous part of today’s culture. Scary.

 

Little wonder an estimated 1,700 college students succomb to alcohol-related deaths each year and an estimated one-third are “at risk for problem drinking.” Whether or not you are a college student, this AUDIT (Alcohol Use Disorders Identification Test) can help you assess if you have a drinking problem.

 

Be wise,

Nancy

 

Please circle the answer that is correct for you

1. How often do you have a drink containing alcohol?

  • Never •            Monthly or less •            2?4 times a month •            2?3 times a week •            4 or more times a week

 

2. How many standard drinks containing alcohol do you have on a typical day when drinking?

  • 1or2 3or4 5or6 7to9 •            10 or more

 

3. How often do you have six or more drinks on one occasion?

  • Never •            Less than monthly Monthly Weekly •            Daily or almost daily

 

4. During the past year, how often have you found that you were not able to stop drinking once you had started?

  • Never •            Less than monthly Monthly Weekly •            Daily or almost daily

 

5. During the past year, how often have you failed to do what was normally expected of you because of drinking?

  • Never •            Less than monthly Monthly Weekly •            Daily or almost daily

 

6. During the past year, how often have you needed a drink in the morning to get yourself going after a heavy drinking session?

1Never •            Less than monthly Monthly Weekly •            Daily or almost daily

 

7. During the past year, how often have you had a feeling of guilt or remorse after drinking?

  • Never •            Less than monthly Monthly Weekly •            Daily or almost daily

 

8. During the past year, have you been unable to remember what happened the night before because you had been drinking?

  • Never •            Less than monthly Monthly Weekly •            Daily or almost daily

 

9. Have you or someone else been injured as a result of your drinking?

  • No •            Yes, but not in thepast year •            Yes, during the pastyear

 

10. Has a relative or friend, doctor or other health worker been concerned about your drinking or suggested you cut down?

  • No •            Yes, but not in thepast year •            Yes, during the pastyear

 

Scoring the audit

Scores for each question range from 0 to 4,with the first response for each question (eg never) scoring 0, the second (eg less than monthly) scoring 1, the third (eg monthly) scoring 2, the fourth (eg weekly) scoring 3, and the last response (eg. daily or almost daily) scoring 4. For questions 9 and 10, which only have three responses, the scoring is 0, 2 and 4 (from left to right).

A score of 8 or more is associated with harmful or hazardous drinking, a score of 13 or more in women, and 15 or more in men, is likely to indicate alcohol dependence.

 

1Saunders JB, AaslandOG, Babor TF et al. Development of the alcohol use disorders identification test(AUDIT): WHO collaborative project on early detection of persons with harmful alcohol consumption — II. Addiction 1993, 88: 791–803.

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Now that the weather is cooler, many athletes are ramping up their training for Fall endurance events such as a marathon, century bike ride,or tennis tournament. If you feel confused about how to maintain energy during extended exercise, use this handy guide as a tool to figure out your target intake. Because each person’s body responds differently to food during exercise, experiment during training, observe the benefits (or costs), and tweak accordingly!

 

Header 1Header 2Header

Exercise

Carbohydrate intake

during exercise

Examples
<45-60 minutes--

A pre-exercise meal (oatmeal) or snack (banana) will do the job to keep you adequately fueled during the workout

Exercise 1-2.5 hours30 to 60 grams carb/hour

Consume 120 to 240 calories of carbs in the form of sports drinks, gummy candy, gels, dried pineapple, banana, and other commercial or standard foods

Exercise >2.5 hours60 to 90 grams carb/hour

For long events like an 100 mile bike ride, Ironman triathlon, or trail run, target 240 to 360 calories per hour from a variety of carbohydrates, including fruit, chocolate bars, and cookies, as tolerated. 

 

To avoid “flavor fatigue”, include not only sugary sweets (sports drinks, candies and gels) but also peanut butter and honey sandwiches, beef jerky, granola bars, chicken broth, cheese sticks, and other foods that offer savory and salty flavors. Be sure to experiment during training to figure out what you can tolerate!

 


Fuel wisely and have fun. There's no need to hit the wall!

 

Nancy

 

For more information: Nancy Clark’s Sports NutritionGuidebook, Food Guide for Marathoners, or Cyclist’s Food Guide.

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If you are among the estimated 1% of the population that has celiac disease and 6% that has non-celiac gluten sensitivity, you’ll feel better if you eliminate wheat, rye, and barley from your diet. While this can be managed relatively easily at home, eating becomes more difficult when traveling and ordering restaurant food. Here are a few tips for successful gluten-free dining on the road:

 

• When traveling, always carry “emergency food” that doesn’t spoil, such as dried fruit, nuts, and gluten-free energy bars (such as Lara, KIND, Odwalla).

 

• When eating in a restaurant, you'll have to quiz the staff and carefully order your food.

Ask:

--Is the omelet made on the same grill as the pancakes?

--Is the gluten-free toast made in the same toaster used for wheat breads?

--Does the salad come with croutons?

--Can the gluten-free sandwich be prepared on a paper towel or surface not used for wheat breads (to prevent cross-contamination)?

--Has the turkey been injected with flavor enhancers?

--Is the hamburger 100% beef (with no fillers) and not cooked on the same surface as the toasted buns?

--Are the French fries cooked in the same oil as the breaded chicken?

--Are the steak tips marinated in a gluten-containing sauce?

--Is the rice cooked in broth with unknown gluten-containing seasonings?

 

As you can imagine, this all requires a patient waiter and an understanding chef. But the good news is, more and more restaurants are offering a gluten-free menu. Plan ahead and google “restaurants with gluten-free menu Boston” (or whatever your city), and you’ll find several options. And to be 100% safe, you might want to travel with your own gluten-free pasta and request it be cooked in fresh water, in a clean pot, and drained into a clean colander.

 

For more information and a helpful book by gluten-free expert Shelley Case RD, visit www.glutenfreediet.ca

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When a dietitian volunteers to bring dessert to a dinner party, what does she bring? Here’s what I offered … and folks loved it! Peach & Gingersnap Sundaes are not only yummy, but also enjoyably “light” after a hearty meal and deliciously different. Give ‘em a try?

 

This is just one of 70 recipes from my Sports Nutrition Guidebook --and is also available on my app, Nancy Clark’s Recipes for Athletes http://itunes.apple.com/us/app/nancy-clarks-recipes-for-athletes/id429672418?mt=8&ls=

 

Peach & Gingersnap “Sundaes”:

Delightfully different and yummy-good, this is a welcomed snack for kids as well as an easy dessert for company dinner.

You can prepare the yogurt and gingersnaps ahead of time, and then add the warm peaches at the last minute.

The recipe can be easily adapted using different fruits and flavors of yogurt.

You can also easily cut the recipe and make a single serving just for yourself.

 

1 tablespoon margarine or butter

1 15-ounce can diced peaches, or 2 cups fresh or frozen peaches, diced

2 tablespoons brown sugar

¼ teaspoon cinnamon

12 gingersnap cookies

4 6-ounce containers vanilla or peach yogurt, lowfat or fatfree

 

1. Melt butter or margarine in a medium skillet over medium heat. Add the diced peaches, brown sugar and cinnamon. Cook, stirring occassionally, for 2 to 5 minutes, or until the peaches are hot. Remove from heat.

 

2. Meanwhile, place the gingersnaps in a sturdy plastic bag; seal the bag. Crush the cookies to course crumbs with a mallet or rolling pin.

 

3. To serve, spon the yogurt into the bottom of 4 dessert dishes. Sprinkle with gingersnap crumbs, dividing evenly. Top with the warm peaches, and enjoy.

 

Yield: 4 servings

Nutrition Information:

Total calories: 1,100

Calories per serving: 275

Carbohydrate 47 g

Protein  8 g

Fat  6      g

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If you are a health and fitness professional (or just an eager athlete who wants to learn more about nutrition for performance), here's your chance to further your career and get CEUs from ADA, ACSM, AFAA, ACE, NATA, NSCA, and CHES.

 

This popular "Nutrition & Exercise Workshop: From Science to Practice" is coming to these cities:


SALT LAKE CITY                         Oct 28-29, 2011            Latter Day Saints Hospital

SEATTLE                                    Nov 4-5                         University Washington - Tacoma

 

LOS ANGELES                            Jan 27-28, 2012            Cal State University - Long Beach

SAN FRANCISCO                         Feb 10-11                    San Francisco State University

PHOENIX                                     Mar. 2-3                       Arizona State University -Mesa

 

ONLINE as home study                Every day!                                      

 

 

We will be offering a 1.5 day program that is designed to help coaches, athletic trainers, exercise physiologists, sports nutritionists, sports medicine professionals effectively teach the nutrition message and grow their businesses. Athletes themselves are also welcome to attend and learn effective fueling strategies.

 

This helpful workshop offers:
• Sports nutrition updates
• Tactics to reduce aging issues
• Weight management strategies
• Effective counseling tips for:
—casual exercisers
—competitive athletes
—eating disordered athletes

 

 

You'll find answers to your questions about--

-what and when to eat for enhanced performance, lifelong health and weight control.

-how to balancing carbs, protein and sports supplements

-how to resolve weight issues and dieting gone awry.

 

 

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

            --Registered dietitian/personal trainer, Seattle

 

 

See  www.sportsnutritionworkshop.com for more details.

The workshop is available as a home study if you cannot attend in person.

 

Leaders:        

Nancy Clark, MS, RD

Sports Nutritionist, Author, Speaker

Author Nancy Clark's Sports Nutrition Guidebook

 

William Evans, PhD

Duke Univ Medical School, Protein researcher        

Author, AstroFit

 

For:                     

Registered dietitians, athletic trainers, exercise leaders, coaches, sports

medicine specialists, personal trainers, nurses, physicians and athletes.

 

Topics include:

Exercise physiology, exercise and aging, weight control,

sports nutrition, effective counseling tips for eating disordered athletes,

ergogenic aids, creatine, case studies, hands-on information.

 

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

 

CEUs:    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

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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