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Sports Nutrition News You Can Use

Staying on top of the latest sports nutrition news can be a full-time job. Between conferences, webinars, and journal articles, I learn a lot of information that I like to translate into practical tips to share with athletes, like you! Enjoy this news you can use! (The research was presented at the International Sport & Exercise Nutrition Conference in the UK.)

If you try to “stay away” from peanut butter, deeming it to be fattening, think again! Peanut butter—and peanuts in any form—contribute to no more weight gain than the same number of calories from carbohydrate-rich snacks. In a 10-week weight-gain study that included lifting weights three times a week, 28 athletic women and men (average age, 25.) consumed:
— an extra 500 calories of peanuts and peanut butter-based snacks, or
— an extra 500 calories of peanut-free carb-based snack foods (such as pretzels, fruit chews, bagels).

The carb-snackers gained about 6 pounds; the peanut eaters gained only about 3.5 pounds. How could this be?

One explanation is the fiber and fat in peanut butter is satiating. That means, it keeps you feeling fed for longer than fat-free foods, such as pretzels. Peanut butter can curb your appetite, so you end up eating fewer calories overall for the day.

This study helps confirm why I vote peanut butter to be one of the best sports foods around (assuming you are not allergic to it)! Peanut butter requires no refrigeration, is anti-inflammatory, nutrient rich, inexpensive, and most importantly, yummy. How about enjoying more peanut butter on bananas for your morning and afternoon snacks?

When an athlete goes on a low-carb / low-calorie diet, their bones also go on a diet. In a study with 327 runners (ages 18-35) who trained 8 or more hours a week, those who restricted carbs and/or trained without having first eaten, experienced 1.5 times more bone injuries More research is needed to learn how carbs and calories can influence bone health. In the meantime, enjoy carb-based grains, fruits and veggies at every meal.

With global warming, athletes who exercise in the heat should take steps to prevent problems related to elevated body temperature. One tip is to pre-cool your body prior to exercise. Try drinking ice water or slushies, or suck on ice chips. Doing so might help you have greater endurance.

A study of professional female soccer players reports they burned about 2,900 calories per day. Of that, about 1,400 calories supported their resting metabolic rate (calories needed to be alive) and about 1,200 calories were burned during exercise, the rest supported general daily activities. This equates to about three 700 to 800 calorie meals per day plus two 200 to 300 calorie snacks. That’s a lot of food! For athletes who may wonder, Why do I feel hungry all the time?, the answer might be because your body is hungry!

When female athletes undereat, they commonly stop having regular menstrual periods. When male athletes undereat, they experience hormonal changes that can lead to loss of sex drive. In a study with 10 healthy, active males (25 years.) who strictly dieted for five days—they ate less food and exercised more—the calorie deficit caused significant physiological changes. The men lost about 6 pounds (losing more muscle than fat, as happens with quick weight loss). Their thyroid hormones dropped, as did their testosterone levels.

Restrictive dieting not only reduces calorie intake, but also intake of protein, calcium, iron, zinc, and many other valuable nutrients needed to maintain optimal health and performance. Don’t consciously restrict your eating and stop eating at meals just because you think you should. Listen to your body; stop eating because you feel content, not just because the food is gone.

Athletes in endurance sports (such as runners, triathletes) and jumping sports (such as basketball and volleyball players) prefer to be light to enhance their performance. The problem is long-term restrictive eating can contribute to health issues. In a study comparing weight-conscious male athletes (age 24.) to a group of fitness exercisers, the athletes were leaner, but they had lower levels of thyroid hormone (a sign they were conserving energy). They also had weaker bones. If you skimp on food to be lean, your best bet is to seek guidance from a registered dietitian (RD) who specializes in sports dietetics (CSSD). This professional can help you healthfully achieve your weight goals. Use the referral network at eatright.org to find your local sports dietitian.

Personal trainers commonly believe they should have a “perfect” physique to achieve success in their careers. This can put them at high risk for developing eating disorders and disordered eating. Among personal trainers who responded to recruitment messages on Twitter and Instagram, 15% reported high levels of disordered eating behaviors (binge-eating, restrictive dieting, over-exercising). Sadly, these trainers are seen as role models. We need authentic fitness leaders who represent a variety of sizes and shapes the average exerciser can attain and maintain. Don’t be fooled; a “perfect body” generally comes with a high cost.

Some women gain “belly fat” at the time of menopause. This might be related to midlife lifestyle changes and aging, as well as to hormonal shifts. Peri-menopausal women who had big dinners and snacked frequently at the end of the day tended to have more belly fat than those who front-loaded their calories. One suggested weight management solution (for both women and men) is to eat less at night. A satiating high-protein breakfast can help reduce the urge to overeat at the end of the day. Peanut butter on a bagel with a side of Greek yogurt, anyone?


Nancy Clark MS RD CSSD counsels both fitness exercisers and competitive athletes in the Boston-area (Newton; 617-795-1875). Her best-selling Sports Nutrition Guidebook is a popular resource, as is her online workshop. Visit NancyClarkRD.com for info.

sugar strawberry

Sugar, Health and Performance

Of all the questions athletes ask me, “What about sugar…?” is at the top of the list. You likely have been bombarded with messages that sugar is evil, feeds cancer, causes obesity, ruins health, and should be avoided at all costs. Yet, athletes also hear that sugar fuels muscles during exercise, is the main ingredient in commercial sports foods, and enhances recovery from hard workouts. Let’s look at some sugar myths and misconceptions, as well as new technology that can measure your personal response to sugary foods.

Is sugar addictive?
No. While sugar lights up pleasure centers in the brain, sugar is not an addictive drug like cocaine. Sugar cravings can often be curbed by preventing hunger. Hunger triggers cravings for sugary foods and the urge to overeat. Hungry athletes can easily devour a lot of gummy bears or Oreos in the blink of an eye.
If you believe you are addicted to sugar, do this experiment: rearrange your eating patterns to enjoy a king-sized high protein breakfast (3-egg cheese omelet + Greek yogurt + fruit + granola) followed by a satisfying protein-rich lunch (peanut butter & banana sandwich + glass of milk), and you will quickly notice your afternoon and evening sugar cravings dissipate (that is, unless you are eating to manage stress and smother feelings—as opposed to enjoying food for fuel).

Is sugar fattening?
No. Excess calories of any type are fattening. Many athletes tell me that despite eating only “healthy” foods (i.e., no sugary sweets), they are not losing weight. They could simply be swapping 100 calories of gummy bears for 100 calories of grapes or 100 calories of nuts. No calorie deficit there.
Take note: the conversion of excess calories of sugar into body fat is actually a tough conversion (as compared to the conversion of excess calories of dietary fat into body fat). Sugar often comes with fat (cookies, ice cream, chocolate) Hence, overeating gummy bears could be less fattening than overeating fatty chips. (But first, curb the urge to overeat sugary-fatty foods by enjoying a king-sized breakfast!!!)

I’ve heard sugar feeds cancer cells. Should I avoid sugar to reduce my risk of getting cancer? No. Sugar feeds all cells, not just cancer cells. Giving sugar to cancer cells does not make them grow faster, nor does depriving them of sugar curb their growth. A diet rich in fruits, veggies, and whole grains reduces the risk of cancer—even though these foods all end up as sugar in your blood. (Yes, all grains and plant-foods—“carbs”—digest into sugar.) Sugary foods can be linked to obesity, and obesity can be linked to cancer. Cancer patients who are prescribed prednisone as part of their treatment may need to limit sugar because the medication can elevate blood sugar, but that is a different story.

Does sugar cause diabetes?
No. Diabetes-Type 1 happens when the pancreas makes inadequate insulin to transport sugar out of the blood and into the muscles. Diabetes-Type II happens when the muscles do not respond normally to insulin. This often happens with people who are overfat and underfit. In comparison, most athletic people maintain normal blood glucose levels.

Should athletes be concerned about “sugar spikes”?
Generally, not. After you eat any type of carb (fruit, veggie, grain, sugary or starchy food), your blood sugar (blood glucose) will rise as the sugar moves from your gut into the blood stream. Blood glucose gets used by brain, muscle, liver, and organs. This “spike” is normal, and the body has a complex system of checks and balances to keep it within a normal range (>70 and <180 mg/dL)-After hard exercise, a spike in blood glucose is a normal physiological response. 

Will monitoring my blood sugar level help me perform better?
Some endurance athletes are measuring their sugar levels with a continuous glucose monitor (CGM). The device is sort of like a fuel gauge that can help them figure out if they are under-fueled. This knowledge might inspire athletes who under-eat to fuel better to perform better, but we need much more research to validate this hypothesis.

Most research with CGMs has been done on people with diabetes. They need to know if their blood glucose is too low (causing shakiness and hypoglycemic sweats) or too high (causing damage to tiny blood vessels in the eyes, kidneys and other organs—with long-term complications of organ failure and blindness, among other health issues). For them, CGMs can be health-saving, whereas for athletes, the data is more of a matter of curiosity.

How does a CGM work?
The athlete sticks on the back of the arm a small circular patch (a sensor) which has a very thin filament that painlessly goes under the skin and measures glucose between cells. The sensor connects to a cell phone app that handles the data. The technology can help validate if fatigue is related to low glucose and inadequate fuel.

While a CGM can help you learn about your body’s response to carbs, listening to your body’s messages—not looking at numbers on your cell phone—is the better way to go. Simply pay attention to how you feel: Are you droopy? Edgy? Unable to focus on the task at hand? If yes, you are likely low on fuel and your glucose is low.

I enjoy technology: heart rate monitors, sleep trackers, GPS watches. Where can I buy a CGM?
Search online or go to a drug store. Two popular brands are FreeStyle Libre and Dexcom. SuperSapiens.com offers abundant info.

Before FOMO (Fear of Missing Out) nudges you to jump on the bandwagon, my advice is be sure this would be a smart choice for you. Some athletes feel driven to obsessively monitor their glucose levels. They can easily feel stressed and become glucorexic. CGMs are best used for one to two weeks by athletes who have a specific performance problem they want to resolve, such as, why do I bonk 15 miles into a 26.2 mile marathon? A CGM can identify a need to adjust food intake. Will this enhance performance? Stay tuned for more research with athletes!


Nancy Clark MS RD CSSD counsels both fitness exercisers and competitive athletes in the Boston-area (Newton; 617-795-1875). Her best-selling Sports Nutrition Guidebook is a popular resource, as is her online workshop. Visit NancyClarkRD.com for info

Prescription for good health diet and exercise flat lay overhead with copyspace.

Sam: A Case Study

Question from Sam, age 84: Hi Pat! Sam, here. I appreciate your ‘real people’ common sense approach to this aging thing. Your 7S Buckets resonated with me, and I would like to report that I am doing my darndest to keep them ALL full and robust.

supplements-vitamins

The Nutrition Debate: Enough is NEVER Enough

A recent issue of the Annals of Internal Medicine tried to put a nail in the coffin of nutritional supplements. “Unregulated, not safe, harmful, and no benefits” shouted the authors of the Letter to the Editor of the journal. Yet another attempt by physicians and the pharmaceutical industry to put a damper on the use and sale of vitamins and minerals.

trainer-and-senior-male-client

Men: Let’s Take Back our Health! Five Simple Steps to Be Healthier Right Now!

It is no secret that we, as men, have failed miserably when it comes to our health. According to The Men’s Health Network (MHN), we die at higher rates than women from the following top 10 causes of death: heart disease, cancer, stroke, chronic obstructive pulmonary disease, accidents, pneumonia and influenza, diabetes, suicide, kidney disease, and chronic liver disease and cirrhosis. If you examine the list above closely, you will notice that most of them are preventable

meal-at-gym

Sports Nutrition Updates from ACSM, Part 2

At the May 2023 American College of Sports Medicine Annual Meeting (ACSM; acsm.org), more than 3,000 sports medicine professionals and researchers from around the globe gathered to share knowledge. Several sports nutrition presentations offered updates that might be of interest you. Here are summaries from a few of those presentations.

Body Composition

• Historically, sports teams would routinely have their body fat measured, with the data posted for all to see. Many athletes experienced intense pressure both internally and externally to have a lean physique. Often, the measurements were not even used to assess for extreme leanness and under-nutrition.

• Today, we know that athletic performance is not dictated primarily by an athlete’s percent body fat but rather by volume of training, mental state, adequacy of sleep, and sufficient food intake—among other factors.

• Today’s recommendations state measurement of body fat should only be done if 1) the athlete consents, 2) the measurement is done in private by a trained measurer using the most reliable method for that particular athlete, 3) the information is discussed in confidence with the athlete and health care team, and 4) the mental and physical health of the athlete is top priority.

• Athletes, please understand you will perform better if you focus on getting stronger and gaining power, as opposed to restricting food. If the cost of losing body fat is having to train for long periods of time with poorly fueled muscles, your performance will suffer and your risk of injuries will increase.

Ultra-Processed Foods and Athletes

• About 95% of athletes enjoy ultra-processed foods (UPFs) such as instant oatmeal, boxed mac ‘n cheese, chips, etc.. The average American consumes about 60% of total calories from UPFs; they are readily available, easy to prepare, have a long shelf-life, and can save time.

• What do athletes need to know about UPFs? First, let’s define what they are: UPFs contain substances that are rarely used in home cooking—emulsifiers, thickeners, protein isolates, etc. You’ll find those substances in breakfast cereals, energy bars, fruit yogurts, commercially baked breads, and many grab-and-go foods that busy athletes commonly consume.

• UPFs also include sport drinks and protein powders. They are not only convenient, but also digest easily. During extended exercise, when athletes need quick and easy carbs, a gel, chomp, or sports drink can easily do the job. Energy bars can effortlessly get tucked into pockets. While a swig of maple syrup or a banana can be equally energizing, UPFs are generally easier to deal with.

• In the general population, UPFs are linked with obesity. The more UPFs consumed, the greater the risk for weight gain. In a carefully controlled study with menus matched for carbs, protein, fat, fiber, and palatability, the UPF-menu led to weight gain. The UPF-eaters consumed about 500 additional calories a day when compared to when they ate from the whole foods menu—and they gained about two pounds in two weeks. Yikes! Why did that happen? Are UPFs easier to overeat because they require less chewing? Can be eaten quickly? Are super-tasty so you want to keep eating more of them?

The answer is yet to be determined. Until such time, your better bet is to consume homemade foods whenever possible. The less packaging in your grocery cart, the better for your waistline (most likely) and if not, the better for the environment (less trash in landfills).

That said, balance & moderation pave a prudent path. There’s a time and a place for UPFs. If you have a low protein intake, grabbing a protein bar on the run can help you hit your 20-to-30-gram protein target for the meal. If you consume little red meat, an iron-enriched breakfast cereal like GrapeNuts can fill that gap. For traveling athletes, carrying bars, gels, and carb-based recovery drinks are “safe” (uncontaminated). Safety matters!

Protein

• Muscle is constantly being broken down into amino acids and then rebuilt into new muscle tissue. Resistance exercise, such as weightlifting, stimulates the synthesis of new muscle during the 24-hours post-exercise. Including ~0.15 grams high-quality protein per pound of body weight (0.3 g/kg) per meal maximizes muscle protein synthesis. That comes to about 20 grams protein for a 120-lb (54.5 kg) athlete and ~30 grams for a 180-lb (82 kg) athlete. Athletes can easily consume that amount in (chocolate) milk, eggs, or tofu.

• Protein’s food matrix, with all the bioactive compounds that accompany the amino acids in natural foods, has a positive influence on the muscle-building effectiveness of the amino acids. For example, eating a whole egg, not just the egg white, more effectively builds muscle tissue. Hence, your best bet is to choose protein rich foods in their natural state, such as nuts, yogurt, tuna, beans & rice, etc. Whole foods are preferable to the protein isolates in powders and bars.

• Including protein at each meal and snack also offers benefits. Many athletes eat too little protein at breakfast and lunch, then devour 2 to 3 chicken breasts at dinner. They’d be better off enjoying eggs along with oatmeal at breakfast, lentil soup with the lunchtime salad, and peanut butter with the banana for afternoon snack.

• Vegan athletes can indeed consume adequate protein if they are responsible. A vegan meal with just pasta and greens doesn’t do the job. How much protein from plants is enough? The goal is ~1 gram plant-protein/lb (2.1 g/kg) body weight per day. For a 120-lb (54.5 kg) athlete this comes to about 30 grams per meal plus 10 to 15 grams in each of two snacks.

The information on food labels tells the grams protein/serving, as does a quick google-search (protein in a 1/2 cup of hummus). Don’t be among the many athletes who comment “most Americans consume way too much protein” and make little effort to replace chicken with enough beans. A big dollop (1/2 c) of hummus with 8 grams of protein does not equate to the 35 grams of protein in a small (4 oz) chicken breast. Vegans, educate yourself!


Nancy Clark MS RD CSSD counsels both fitness exercisers and competitive athletes in the Boston-area (Newton; 617-795-1875). Her best-selling Sports Nutrition Guidebook is a popular resource, as is her online workshop. Visit NancyClarkRD.com for more info.

Sports-Nutrition

Hot Topics in Sports Nutrition: Updates from ACSM

The American College of Sports (ACSM.org) is a professional organization for sport science researchers, exercise physiologists, dietitians, doctors, and athlete care-providers Each year, at ACSM’s Annual Meeting, more than 3,000 sports medicine professionals and scientists from around the globe gather to present their latest research. At this year’s meeting (May 30-June 2, 2023, Denver, Colorado), a lively 10 Questions / 10 Experts session hosted by Professionals in Nutrition for Exercise and Science (PINESNutrition.org, a global organization for sport nutritionists) addressed some current hot topics. Below is a summary of the key points that might be of interest.

Continuous Glucose Monitors

Continuous glucose monitors (CGM) can help athletes determine the best fueling tactics to maintain their blood glucose levels within an energizing range and ideally reduce needless bonking. This can be very helpful during endurance exercise such as long runs or cycling events. Unfortunately, CGMs have yet to be perfected for athletes. The monitors can easily get dislodged from the body and some studies show a >15% failure rate. The sport of cycling has banned CGMs during races, but many cyclists use them during training to learn how to “read” body signals.

Pre-sleep protein

While extra evening protein is unlikely to offer a winning edge, it also will not cause harm, nor will it convert into body fat. Research to date shows that pre-sleep protein simply allows another opportunity to meet daily protein goals. More research is needed to determine if consuming pre -sleep protein will help enhance muscle recovery, tissue repair, sleep, or performance.

Free amino acids and bioactive peptides

When compared to the protein in whole foods, free amino acids are slightly less effective for muscle protein synthesis. Consuming protein within its natural food matrix is best. Plus, free amino acids taste terrible (although they have improved over the years).

Bioactive peptides (2-3 amino acids linked together) are available to purchase but they lack research to validate any potential benefits. Why bother…?

Bicarbonate supplementation

With high-intensity sports, sodium bicarbonate might offer a 1% to 2% improvement in performance. The standard dose is 0.3 to 0.5 g/kg body weight; the higher the dose, the greater the increase in performance—as long as the athlete can tolerate it. Capsules that bypass the gut help resolve gastro-intestinal issues, and potentially sodium bicarbonate encapsulated in a gel may help even provide further protection from side effects. Another option that bypasses the gut is sodium bicarbonate in the form of a lotion. The athlete applies it 20 minutes before high intensity exercise. The lotion feels nice, but the specific dose that actually gets absorbed is unknown.

Lighter, leaner = Faster, better

While lighter and leaner “works” to a certain extent to enhance performance, the cost of being too light and too lean can take its toll. The less food an athlete consumes, the less protein, carbohydrate, fat, vitamins, and minerals the athlete consumes. This can hurt performance and recovery, while enhancing the risk of getting injured.

A study with elite race walkers reported no performance benefits (nor detriments) among the dieting athletes in a training camp who lost about 4.5 lbs (2 kg) the two weeks before a 10K race. The dieters and the non-dieting control group both carb-loaded in the 24-hours pre-race. They both performed similarly, with no significant benefit gained by having lost weight pre-race. Ideally, athletes should fuel well to support optimal performance, instead of diet to be lighter.

Carbohydrates

Despite popular belief, hungry athletes who consume a sports diet rich in quality carbohydrate do not “get fat” nor become diabetic. The advice to limit carbs might be appropriate for unfit people, but fit athletes preferentially metabolize carbs and convert them into a winning source of muscle fuel.

Iron supplements

Iron supplements are better absorbed at 6:00 a.m. than 11:00 a.m. Therefore, taking iron first thing on an empty stomach appears best. That said, iron is known to contribute to stomach upset, and some athletes cannot tolerate iron if taken without food. For them, the best time to take iron is either prior to, or 30 minutes after exercise, before the post-exercise elevation in hepcidin (a hormone that hinders iron absorption) triggers a negative effect. If an athlete takes an iron supplement two hours after a hard exercise session, the elevated hepcidin concentration can reduce iron absorption by about 36%.

Sustainable sports diets

To perform well, athletes need access to good food and clean water, both of which depend on a healthy biosphere. We all need to honor the global dietary guidelines that integrate the UN Sustainable Development Goals. To living a sustainable lifestyle means: eat adequate, but not excessive, protein; consume at least one-third of protein from plants, minimize food waste (for example, after team buffets, take home leftovers for the next day’s lunch), eat locally-grown foods (to reduce transportation emissions), and choose foods with minimal and bio-degradable packaging. (No Styrofoam!) Ann athlete does who advocates for a sustainable environment not need to be vegan but does want to be mindful about dietary choices.

Vegetarians

Do vegetarians have a reduced risk of chronic disease because they eat less red meat—or eat more plants? Uncertain. Plants are rich in phytochemicals (reduce inflammation), dietary nitrates (improve blood flow), and many other performance-enhancing nutrients. A vegetarian diet imparts no obvious benefits (nor detriments) for athletic performance. Meat-eaters looking for a path towards vegetarianism can honor Meatless Mondays and enjoy a plant-based diet with smaller meat portions the rest of the week. Small steps can indeed have an environmental impact!

Alcohol

BORG (Blackout rage gallon) drinking, in case you are not familiar with this trend, is a mixture of water, alcohol, sweet flavorings, and electrolytes (which supposedly offer the hangover remedy) in a one-gallon plastic jug. The concoction is popular on some college campuses, easy to drink, and easy to overconsume. An ounce of alcohol takes about one hour to breakdown; too many ounces can hinder training and performance, as well as sleep. BORG drinking is only good if the other team is doing the indulging.


Nancy Clark MS RD CSSD counsels both fitness exercisers and competitive athletes in the Boston-area (Newton; 617-795-1875). Her best-selling Sports Nutrition Guidebook is a popular resource, as is her online workshop. Visit NancyClarkRD.com for more info.