Sports Supplements: Buyer Beware?

Definition of Sports supplement: A food, food component, nutrient, or non-food compound that is purposefully ingested in addition to the habitually consumed diet with the aim of achieving a specific health and/or performance benefit. The global sports nutrition supplement market (including sports foods, drinks and supplements) accounted for $28+ billion in 2016 and, with the help of rigorous advertising, is expected to almost double by 2022. How many of the

Breakfast is for Champions

I don’t have time, I’m not hungry in the morning and I’m on a diet are three common excuses for missing breakfast. Unfortunately, athletes who skip breakfast generally suffer needless fatigue. They tend to have trouble concentrating later in the morning, and they work or study less efficiently. They can easily overeat at night and gain undesired body fat. Clearly, breakfast is a very important meal of the day! If

Eating for Endurance

What’s the best way to fuel for the Boston Marathon? Should I eat a high fat diet to train my body to burn more fat and less glucose?    What percent of calories should come from carbohydrate? protein? fat? When it comes to eating for endurance, today’s athletes are confronted with two opposing views: Eat a traditional carbohydrate-based sports diet, or Eat a fat-based diet that severely limits carbohydrate intake. What

How To Gain Weight Healthfully

“No matter what I eat, I can’t seem to gain weight…” “What about those weight gain powders … do they work?” “How much more protein should I eat to help me bulk up?” Although two-thirds of Americans are overweight or obese, a handful of skinny people—including many athletes—feel very frustrated by their seeming inability to gain weight. Their struggle to bulk up is on par with that of over-fat folks

Weight: Is It a Matter of Willpower?

Is weight simply a matter of willpower? You might think so, given the number of dieters who add on exercise, subtract food, and expect excess fat to melt away. But it does not always happen that way. Older athletes notice the fat that creeps on year after year seems harder to lose. And others who have slimmed down complain how easily they regain lost body fat. The Endocrine Society (www.EndocineSociety.org) took a

Are you training your gut?

Athletes tend to do a good job of training their muscles, heart and lungs. But some of them (particularly endurance athletes and those in running sports) commonly fail to train their gut. As one marathoner reported, “I was so afraid of getting diarrhea during long training runs that I did not eat or drink anything beforehand. I really struggled after 14 miles…” A high school soccer player admitted, “I’m so afraid I’ll throw

Updates from the Academy of Nutrition & Dietetics

Nutrition misinformation and food confusion surrounds today’s health-conscious athletes. To arm myself with knowledge to better educate my clients, I (along with 10,000 other registered dietitians) attended the Academy of Nutrition & Dietetics annual convention to learn the latest food and nutrition updates. Here is some information that might help you on your health journey. Stress fractures are a common sports injury. Among 42 Division-1 cross-country runners, 35% of the

Chocolate and Your Sports Diet

The Chocolate Season is here and I can already feel the tension rising. “Between Halloween and New Year’s Eve, I feel surrounded by chocolate. It’s everywhere!!!” reported a self-proclaimed chocoholic. “I try so hard to not eat it, but I inevitably succumb, and I inevitably gain weight. Thank goodness for January First!!!”  If you share the same love-hate relationship with chocolate, keep reading. And be thankful this so-called “bad food” offers benefits. The Good

Why Am I Not Getting Leaner…?

“I religiously track my food and exercise. I’m eating 1,300 calories (the number my tracker told me to eat if I want to lose 2 pounds a week). I’ve been following a strict diet and the scale hasn’t budged. My friends tell me I am eating too little. I think I must be eating too much because I am not losing weight. I feel so confused… What am I doing

Talking About Food

Food is fuel and food is medicine. Food brings people together and is supposed to be one of life’s pleasures. Shared meals are a vehicle for building relationships, enjoying conversations, and nourishing the soul. Unfortunately in today’s society, too many athletes and fitness exercisers alike report they have no time to enjoy meals. Sports parents struggle to gather their student athletes for a family dinner; practices and games inevitably interrupt