The beginning of every new year is flooded with talk of resolutions. The clean slate associated with a brand new calendar often inspires us to make changes in our lifestyles. Typically, these resolutions are centered around health, and in many cases, the emphasis is on weight loss. For those who struggle with eating disorders, this time of year can be especially difficult.
Thanks to the Internet, we have abundant access to high quality, science-based nutrition podcasts. We also have access to a lot of questionable nutrition information. To help guide your nutrition education options, I have identified a few credible podcasts that focus on general nutrition, sports nutrition, dysfunctional eating, injury recovery, and other topics of interest to athletes who strive to improve their performance. In these podcasts, you’ll find trustworthy information about what, when, and how to fuel your body for optimal sports performance, good health, and high energy.
While you are spinning, running, walking the dog, or washing dishes, I hope you enjoy listening to these podcasts (some of my personal favorites). They offer an amazing opportunity to learn (for free!!!) from some top-notch researchers and clinicians.
SoundbitesRD.com/podcast, hosted by Melissa Joy Dobbins RD.
Posted twice a month; about an hour long. Melissa is among the first dietitians to jump into podcasting. She now has recorded more than 226 episodes and has thousands of listeners. Her information is popular with dietitians and the general public alike. You’ll learn about all things related to your daily diet, with a focus on current food topics and controversies. Melissa does an excellent job of delving into the science, psychology and strategies behind good food and nutrition. A few examples of topics covered include:
• Body Image and Your Relationship with Food
• The Science of Sweetness
• Difference Between Animal Welfare & Animal Rights
Spot On! Podcast, hosted by Joan Salge Blake RD.
Posted twice a month; about 30-45 minutes long. Joan teaches nutrition at Boston University. Hence, her podcast is geared towards college students, but is of interest to everyone. Joan’s lively, engaging style will hold your attention. She interviews top experts who offer accurate and practical health and wellness information on a variety of current topics and trends, including:
• What Really Is a Sustainable Diet?
• The Latest on Food Allergies
• Do You Need to Beef Up on Protein to Bulk Up?
The Long Munch – Nutrition for Runners, Cyclists & Triathletes, hosted by two Australian sport dietitians: Stephanie Gaskell has a special interest in gastro-intestinal nutrition and Alan McCubbin researches hydration and sodium for endurance sports at Monash University. Posted weekly, about an hour long
To familiarize yourself with the rich variety of topics addressed on The Long Munch, I suggest you listen to the Birthday Year in Review. You’ll hear a 3-5 minute summary of each weekly podcast. You then can go back for more in-depth information by listening to the episodes that interest you. Sample topics include:
• Should I get regular blood tests? If so, what should I test for?
• How much sodium should I replace during exercise?
• Are sports drinks and gels bad for my teeth?
Performance Nutrition Podcast, hosted by Dr, Marc Bubbs ND, CSCS.
Posted monthly; about 60 minutes long. Marc is Director of Performance Nutrition for Canada Basketball. In his podcast, he connects you with leading experts from around the globe and discusses nutrition topics related to performance. A sampling of topics:
• Nutrition & Training for Stronger Tendons & Ligaments
• Impact of Dehydration on Teams & Endurance Athletes
• The Misunderstood Science of Metabolism
Nail Your Nutrition Podcast, hosted by sports dietitians Marita Radloff RD & Sarah Schlichter.
Posted weekly; about 60 minutes long. Given the podcasters are athletes and moms, as well as registered sports dietitians, they handily address a variety of topics from many perspectives, such as:
• Nutrients of Concern for Plant-based Athletes
• What my Eating Disorder Took from Me
• Taper nutrition for the marathon
Voice in Sport hosted by Stefanie Strack, former athlete and advocate for advancing women in sports.
Posted weekly, about 45 minutes long. Stef interviews women who have excelled in sports, asking about their journeys. Her guests share untold stories on topics rarely discussed, such as their struggles with body image, dysfunctional eating, mental health, and nutrition. Young athletes will find hope and inspiration from this podcast by listening to how these women survived their tough journeys. Listeners will learn they are not the only ones having a hard time transitioning from high school sports to collegiate teams to pro sports. Sample episodes include:
• Andi Sullivan, soccer pro, talks about how she built confidence and improved her mental approach to sports.
• Elyse Kopecky, author of Run Fast, Cook Fast, Eat Slow, shares her experiences as a runner facing many injuries.
• Allie Ostrander, 3-times NCAA champion runner, shares her journey with disordered eating.
The Catalyst Health, Wellness and Performance Coaching Podcast, hosted by Brad Cooper.
About an hour long. Heath coach Brad Cooper interviews best-selling authors, world-renowned researchers, elite athletes, and respected coaches in an engaging format. The overall focus is on wellness; the varied topics will expand your self-care plans. A few episodes I really enjoyed:
• Conflict: Why We’re Trapped and How to Escape
• Redefining Rich: Keys to True Wealth
• Our Hungry Brain: Why We Choose Junk and How to Change
The Injured Athletes Club hosted by mental skills coach Carrie Jackson and health/fitness journalist and runner Cindy Kuma.
Posted weekly; about an hour long. Part of being an athlete includes being injured (boohoo). That’s why these two athletes joined forces to create a community that offers support and hope to help make the recovery journey easier. They interview athletes who have recovered from injury (and also injury after injury after injury…) Topics include:
• Surviving setbacks
• Recovery from RED-S
• Expanding your identity
I hope you find this list of easy-listening podcasts to be educational, helpful for enhancing your athletic performance and well-being, and hope-filled for facing the challenges presented to athletes of all ages and abilities. Listen-up!
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 information.
Health Coaches are trained to take an interesting approach in implementing a plan to help their clients. Successful Health Coaching programs have designs within that let the client set their own path to better health. That’s right. The client is often the one to determine which actions to take in obtaining, or retaining, the next level of better health that they hope to achieve.
Does this sound crazy? Well, if you think about the way things work in the world of sports, it makes great sense. Coaches coach and players play. The “player” in this instance is the client and the client is playing the game of life. It is their life. It is the client’s game to play. A coach’s role is to prepare the player (or person with the desire to improve their health) for action. A coach is there to guide. A great coach is one that asks the right questions; questions that bring awareness to the client’s needs and ultimately provide answers which will empower the client to proclaim their own path forward.
This is not to say a coach does not have a philosophy to which they adhere, or a knowledge base used to guide their clients. Nor does it mean that a coach will not step in and offer a more sensical path if the client chooses a step that clearly is not beneficial, or worse, potentially harmful. It simply means that the client can take the lead in determining the direction of their greatest gift, their own health. Instead of leaning on the coach like a crutch for support, the “player” stands on their own two feet.
Being told what to do and how to act is not a very effective way for making wholesale lifestyle and/or behavioral changes. The growth must come from within. The client must see and feel the importance of each step for themselves. Empowering the client to be aware enough to see the next possible, available, or achievable step is rewarding and the key to long-term growth.
It is common for a Health Coach, especially at the very beginning of the coach’s and client’s time together, to ask the client to simply observe their own behavior. As the great Yogi Berra once said, “You can observe a lot by just watching.” Seems simple, right? It is simple. The path to better health does not need to be complicated.
Pay attention to your own behavior and make note of what you observe. Or better yet, write down what you observe.
…And on and on. These are just a few observable daily occurrences that a coach may suggest keeping an eye on to prime the pump, so to speak.
Asking a client to be a witness to their own life, their actions and how it relates to their current state of health, to be a detective and gather evidence on their own behalf is a sure-fire way to have the client detect their own tendencies, positive and negative, invest in their own progress and unturn areas that can propel them towards improved health.
Brian Prendergast is the Founder and Head Coach of High Five Health and Fitness, and Co-Creator/Co-Host of The Two Fit Crazies and a Microphone Podcast. Brian is a Certified Integrative Nutrition Health Coach, Certified Personal Fitness Trainer and Group Fitness Instructor, and USA Track and Field (USATF) Level 1 Coach and Competitive Masters Runner.
An estimated 30% to 60% of female athletes struggle with food, as do 10% to 33% of male athletes. Many of these athletes believe they are not “sick enough” to seek treatment. Others are too ashamed to ask for help. And some believe getting treatment will hinder them from reaching athletic goals. They fear:
1) they will gain weight, and any added weight will impair their performance.
2) they will not be able to participate in training or competitions during treatment, hence will lose status with their team; and
3) they might displease their coaches and teammates.
But the questions they want to ponder are:
What do you think your future will look like with the eating disorder?
Are you satisfied with your current quality of life?
At the October 2022 Food and Nutrition Expo and Conference of the Academy of Nutrition and Dietetics (the nation’s largest group of nutrition professionals), sports nutritionist Page Love MS RD CSSD (nutrifitga.com) of Atlanta and psychologist Ron Thompson PhD of Bloomington IN (rthomps2@att.net) addressed the topic of Athletes with Eating Disorders. They shared insights from their years of professional experience. This article passes along some of their words of wisdom and offers insights into why some athletes struggle with food, body image, and weight issues. and hopefully will nudge athletes’ friends, family, and loved ones to encourage these athletes to seek help.
• When dieting goes awry and eating disorders take hold, relationships and quality of life suffer, to say nothing of longevity as an athlete. Athletes with eating disorders (ED) can easily believe they have more reasons to keep the eating disorder than they do to give it up. Eating disorders can distract from difficult emotions; offer a source of power and control; give a sense of security; provide an excuse for anything and everything; sustain an identity; offer a way to be angry, self-abusive, special, rebellious, and competitive inside and outside of sport.
• Given many athletes with EDs are in denial of the seriousness of this mental health disease, Dr. Thompson has asked his clients, “Do you realize that people with your disorder sometimes die?” Indeed, athletes can—and have—died from eating disorders, often via suicide. Looking from the inside out, an athlete’s life can feel very stress-filled, despite the athlete appearing happy, bubbly, and “just fine” on the outside.
• Ideally, food should be one of life’s pleasures, as well as an enjoyable source of energizing fuel that enhances performance. If you stop eating at mealtimes just because you think you should, or because your allotted portion of food is all gone (but you are still hungry), you might want to ask yourself a few probing questions:
–What are your food rules and nutrition beliefs that restrict your food choices and portions?
For example, do you forbid yourself to eat second helpings?
–What percent of your time do you spend thinking about food and weight?
Thinking about food includes shopping for food, preparing food for yourself and others, reading cookbooks or other food- and diet-related publications, binge-eating, purging, and thinking about how much you ate at your last meal. When the answer is “I spend way too much time thinking about food; it dominates my thoughts”, you likely have a problematic relationship with food and are living in a state of hunger. That’s no fun, and also limits your ability to fully recover after a hard workout, heal the micro-injuries that occur during hard workouts, and perform optimally. “Normal eaters” think about food as they appropriately get hungry before a meal or snack.
–Do you enjoy eating socially with friends and teammates?
Or do you avoid such situations?
–Are your food allergies and intolerances real?
Or are they convenient excuses to avoid certain foods?
–Ladies, do you currently have regular menstrual periods?
Amenorrhea—loss of menses—can be a sign of under-eating, to the point of disrupting normal body functions.
–Gentlemen, are you experiencing reduced sex drive?
Loss of morning erections can be a sign of under-eating, to the point of disrupting normal body functions.
–Does your family have a history of eating issues, dieting practices, and/or mental health concerns?
If yes, how have those issues influenced your food habits?
• Chronically underfed bodies can end up “hibernating,” with slowed metabolic processes. Symptoms related to inadequate fueling include fatigue, lack of energy, dehydration, anemia, frequent injuries, amenorrhea, stress fractures, and “weird” eating habits. These are all good reasons to seek help from a registered dietitian who specializes in sports nutrition (RD CSSD). The referral network at eatright.org can help you find a local RD CSSD).
• Most of my clients report, “I know what I should eat. I just don’t do it.” Given today’s confusing food environment, any athlete with nutrition questions and weight concerns would be wise to meet with a sports RD to learn how to overcome barriers that limit optimal fueling. Don’t let (self-imposed) shame or embarrassment stop you. Eating “right” is not as simple as it once used to be.
• All food can fit into a balanced sports diet—even fatty foods. Athletes should consume at least half of their calories from (preferably nutrient-rich) carbohydrate, and at least 20% of calories from (preferably health-promoting) fat. A fat intake less than that increases the risk of inadequate energy intake.
• If you live in Food Jail and consume a very repetitive but “safe” diet, a sports RD can help you expand your menu so you can consume a wider variety of nutrients. If you want to try to do this on your own, start by making a list of your fear-foods (foods you are afraid to eat because they lack nutrient-density or because you deem them to be “fattening”). Challenge yourself to include at least one food each day into your meals and snacks, starting with the easiest and ending with the hardest foods. With time, you’ll be able to enjoy social eating with your friends and teammates.
• Notice that other athletes look forward to, let’s say, a special holiday gathering like a New Year’s Brunch—but you don’t because the foods will be way too fattening or you’re afraid you’ll end up eating way too much. Other athletes can eat holiday treats; why can’t you? Your body is not different from everyone else’s and will not “get fat on you.” The problem isn’t the food or your body, but more likely your self-imposed food rules.
• Few athletes will ever achieve a perfect body. Please don’t measure your self-worth as an athlete by your body weight or size. You may be an athletic person, but you are also a human, like the rest of us, and are excellent the way you are.
Nancy Clark MS RD CSSD counsels both fitness exercisers and competitive athletes in the Boston-area (Newton; 617-795-1875). Her best-selling Nancy Clark’s Sports Nutrition Guidebook is a popular resource, as is her online workshop. Visit NancyClarkRD.com for info.
Dieting has become so popular that it seems like I know someone who is on a diet of some sorts. While allergies can play a role in what choices you make in regards to your food intake, most of us make decisions based on clever sales tactics from the social media platforms, enthusiasts that claim it’s worked for them and some misinformed medical professionals who assert they have it all together.
The truth is there isn’t a one size fits all “diet” out there. Not everyone will receive the benefits of a keto, paleo, vegetarian, low carb, low fat, sugar free, intermittent fasting, detox, gluten free, dairy free, etc. diet. Listening to what others are promoting has little effect on it working for you. This is called restrictive eating.
Restrictive eating is telling yourself you “can’t” have this or “shouldn’t ” eat that based on what everyone else is selling you. Restrictive eating messes with the cortisol and growth hormones in your body that ultimately make you want that food even more because you “can’t” have it. I’m not talking about allergies, I’m talking about the choices that we make because the most popular celebrities are promoting it, or your best friend from high school is improving her health and sharing it with the world on every social media platform. Restrictive eating often leaves your body depleted of important nutrients and minerals. Restrictive eating creates an unhealthy relationship with food, which is essential to our existence. Restrictive eating can also create social barriers as you refuse to eat others offerings or become judgmental towards what others are choosing to eat.
Informed eating is a journey of listening to your body. It’s not listening to your brain, but your body. Let me share the difference. Your brain thrives on increasing the “feel good” hormones, even if it doesn’t make the best choice in doing so. For example, the brain loves addiction of any kind and it’s harmful to your health simply because you aren’t displaying command of your brain. Listening to your body takes time and skill, of which a lot of people aren’t willing to commit to for THEIR own good! Let me give you an example from my life…
My DREAM!
I love bread! I mean LOVE it! I could literally sit on the couch with a whole loaf of French bread and eat it without thinking twice, UNTIL I learned to listen to my body. I wasn’t willing to listen to the discomfort that followed, nor was I willing to make any changes. I want to help you understand what I did about it. I HAVE NOT taken bread out of my diet, however, I have made informed decisions about the consequences that could result if I ate the whole loaf. Now instead of questioning, I know exactly why I feel rotten or why I feel great when given the opportunity to indulge.
My point is, EVERYONE’S body is different BUT there is a diet that fits everyone. Wait for it…
It’s called the informed diet! Not intuitive eating, not restrictive diets, not overloading or cutting out. It’s listening to your body and knowing how to care for it. BUT IT’S NOT EASY!
MODERATION is key to nutritional success. With an informed eating diet, it becomes your lifestyle and your choices are more congruent with how you feel, not how you look to others. Your emotions are regulated better, not suffering from indulging in some “bad” food that others have deemed “bad”. You learn to appreciate how food works for you in increasing your energy.
Clean up the habit of restrictive dieting. Clean up the habit of eating too much food. Clean up the habit of calling food “good” or bad”. Stand up and be a healthier YOU by truly listening to what your body needs and how it reacts to those foods. Be honest with yourself!
We should be seeking a way of life that will increase our ability to perform all that we desire with energy and health.
Diana Smithson is Owner of Stronger Today Fitness, a Small Group/Personal Training Studio in Surprise, AZ. Her passion for Fitness and Health creates excitement and encouragement to all she trains with. She enjoys being in the mountains, hanging with her family and sleeping.
Originally printed on strongertodayfitness.com. Reprinted with permission.
The winter holidays are often a barrage of non-stop feasting that spans from Thanksgiving to the Super Bowl. Week after week, you indulge yourself with goodies, justifying your poor food choices in the name of holiday cheer. You promise yourself to mend your ways as soon as the excitement dies down, but meanwhile the pounds creep on and bad nutrition becomes the new normal. Cleaning up your act is a process, but you can speed it up by taking some proactive steps.
Gifts of food abound during the holidays, and if you are like me, you still have plenty of sweets, snacks and junk food in your fridge and cupboards. To get your diet back on track, begin by banishing the bad stuff. If you cannot bear to throw perfectly good food in the trash, donate to your local food bank or homeless shelter. Or throw one final bash, featuring your holiday stash of goodies as the main course. Clean and organize your refrigerator to make room for fresh produce, filtered water and whole foods. Rearrange your cupboards so that healthy food options are at eye level.
Sugary foods and carbohydrate-laden snacks and meals are holiday mainstays that can wreak havoc with your insulin balance. Going cold turkey on the simple carbs can cause discomfort and cravings that last for two or three days, but it is one of the quickest ways to normalize your blood sugar and reset your metabolism. Adding high intensity exercise can speed up the process. Create a menu plan for your week that includes fresh fruits and vegetables and healthy proteins, and stock your fridge with ingredients. Planning and preparing healthy snacks and meals ahead of time will keep you from being tempted to grab fast food.
The end of the Holiday Season does not necessarily mark the end of the eating season. Valentine’s Day and Girl Scout Cookies loom on the horizon. Prepare for the onslaught by making committed decisions in advance. Instead of preparing special foods for Valentine’s Day, plan a romantic getaway or a movie date night. Ask your sweetie for flowers or jewelry instead of candy. Decide ahead of time to purchase only one box of Girl Scout cookies, and ration them out at the rate of one cookie per day. If you want to help out the Scouts, they accept donations in lieu of a cookie purchase.
Jay Del Vecchio is the Founder and CEO of the World Instructor Training Schools (W.I.T.S.). Jay is an advocate for establishing national standards for the health and fitness training industry.
Enjoy these two gluten free recipes that you can incorporate into your Thanksgiving dinner! Gluten Free Wild Mushroom Stuffing….
During a long bike ride, I snack on chocolate to boost my energy.
After a hard workout, chocolate milk is my go-to recovery food!
How bad—or good—is chocolate for me?
Most athletes love chocolate in any form: candy bars, chocolate chip cookies, squares of dark chocolate. Over 60% of all US candy sales are chocolate-based. But how good—or bad—is chocolate for our health? Is it as health-promoting as we want it to be? What about all the sugar and caffeine that comes with the chocolate? Is dark chocolate a far better choice than milk chocolate? Below are answers regarding chocolate and your sports diet.
Chocolate is made from the fruit of cacao trees. Like all fruit, the cacao bean is a rich source of health-protective phytochemicals (flavonoids) that are antioxidants and fight inflammation. Roasted beans are used to create cocoa. Two tablespoons of natural cocoa powder (the amount in one cup of homemade hot cocoa) offer the antioxidant power of 3/4 cup blueberries. Impressive!
The darker the chocolate, the better in terms of health-protective flavonoid content. Unfortunately, dark chocolate has a bitter taste, and many athletes prefer milk chocolate; it’s sweeter. That said, epidemiological surveys of large groups of people indicate those who regularly enjoy chocolate of any kind consume more flavonoids than non-chocolate eaters. This reduces their risk of heart disease. For example, in the Netherlands, elderly men who routinely ate chocolate-containing products had a 50% reduced risk of dying from heart disease (1).
The US Dietary Guidelines recommend a limit of 10% of calories from refined sugar per day. For most athletes, that’s about 200 to 300 calories of carbohydrate (sugar) to fuel muscles. The better question is: What nutrients accompany the sugar? For example, “sugary” chocolate milk comes with high quality protein, calcium, vitamin D, riboflavin, and other life-sustaining nutrients. When used as a recovery fluid, it is far healthier than a sports drink, which is just sugar, water, and a dash of salt.
Chocolate has a high fat content. Fat slows the rate sugar enters the blood stream and thus reduces the risk of sugar spikes. The Glycemic Index ranks from 0 to 100 the blood glucose response after consumption of 200 calories (50 grams) of carbohydrate (sugar, starch). Gatorade ranks high on the Glycemic Index (78), M&Ms rank lower (33), and dark chocolate ranks even lower (23). Given most of us—well, some of us—don’t eat 200 calories of sugar from just one food at one time, a preferable ranking is the Glycemic Load, based on a standard serving of the food. For example, the Glycemic Load of a standard serving (8-ounces) of Gatorade is 12, chocolate milk is 3.5, and an ounce of M&Ms is 3.
Chocolate milk can be an enjoyable and nourishing treat that boosts intake of nutrients important for athletes. It has a low glycemic effect and is unlikely to contribute to sugar spikes Drinking chocolate milk after a hard workout effectively refuels and repairs your muscles, boosts your blood sugar, and replaces electrolytes lost in sweat. It’s a nutritionally preferable choice to a carb-only, sugar-based sports drink (2). And it is yummy chocolate—with purpose and meaning, and no guilt!!!
The amount of caffeine in chocolate depends on how much cocoa powder is in it. Milk chocolate is only 10 to 20% cocoa, regular dark chocolate is 50-69% cocoa, and strong dark chocolate has more than 70% cocoa. The higher the percentage of cocoa, the higher the caffeine. That said, the 20 milligrams of caffeine in an ounce of dark chocolate pales in comparison to the 200 mg. in a mug of coffee. Chocolate’s energy boost comes from sugar, more so than caffeine.
Like any food that is eaten in excess, chocolate can be fattening. That said, data from 13,626 adults (>20 years old, nondiabetic) suggests chocolate consumption was not associated with obesity.
If you are destined to eat a treat, such as chocolate cake, enjoy it earlier in the day, as opposed to indulging at 8:00 p.m. when you are tired and lack the mental energy needed to stop yourself from over-indulging. You are going to eat the chocolate eventually, so why not enjoy it sooner than later?
Believe it or not, eating chocolate cake with breakfast might actually help dieters reach their weight loss goal. Research (3) with 193 adults on a reducing diet suggests those who had cake with breakfast had fewer cravings for carbohydrates and sweets later in the day. By front-loading their calories, they were less hungry and less likely to stray from their diet plan. They ate either a 300-calorie protein-based breakfast or a 600-calorie breakfast that included protein plus chocolate cake (or another dessert).
In the first 16 weeks, both groups lost an average of 33 pounds per person. But in the second half of the study, the no-cake group had poor compliance and regained an average of 22 pounds per person while the cake-eaters continued to lose another 15 pounds each. By 32-weeks, the cake eaters had lost about 40 pounds more than their peers. Does chocolate make for a more sustainable diet?
By no means is chocolate the key to a healthy sports diet, nor is eating lots of dark chocolate preferable to snacking on apples and bananas. It’s no secret: chocolate contains primarily nutrient-poor calories from sugar and fat. A Hershey’s Bar (43 g) has 220 calories—of which about 40% are from 21 grams of added sugar and about 55% of calories from fat. Hence, you want to enjoy chocolate in moderation, so it does not crowd-out other nutrient-dense foods. But even if you are a weight-conscious, health-conscious athlete, you can balance chocolate into your overall wholesome sports diet—and add a taste of pleasure to your day.
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.
References
1. Buijsse B, Feskens EJ, Kok FJ, Kromhout D. Cocoa intake, blood pressure, and cardiovascular mortality: the Zutphen Elderly Study. Arch Intern Med. 27;166(4):411-7, 2006.
2. Lunn WR, Pasiakos SM, Colletto MR, Karfonta KE, Carbone JW, Anderson JM, Rodriguez NR. Chocolate milk & endurance exercise recovery: protein balance, glycogen and performance. Med Sci Sports Exerc. 44(4):682-91,2012.
3. Jakubowicz D, O Froy, J Wainstein, M Boaz. Meal timing and composition influence ghrelin levels, appetite scores and weight loss maintenance in overweight and obese adults. Steroids 77(4): 323-331, 2012.
Many athletes feel pressure to have a perfect body, perfect diet, and ideally, perfect performances. The stress-inducing trait of perfectionism often pushes athletes to not only become stronger and faster, but also leaner and food-phobic. We have seen perfection play out with football phenom Tom Brady. While he is a poster child for the benefits of eating ”perfectly,” he also has great mental strength that keeps him focused on his goals without getting side-tracked by comparisons.
Most of us are a bit more insecure than Tom and end up comparing ourselves to others. Take note: To compare is to despair! Please stop comparing your physique and your food choices to those of your teammates, friends, and family! Here are strategies to help you fret less and instead gain confidence with your food choices and your physique.
She’s leaner than I am…
He’s got bigger muscles than I do…
She’s prettier than I am…
He’s got a better 6-pack ab than I do…
How often do you find yourself comparing your body to that of your teammates, friends, and social media influencers? If the answer is too often, just STOP IT! Your body is yours; it is good enough the way it is. You want to stop criticizing your body for being too fat, too slow, too short, too freckled—and instead be grateful for all the good things it does for you, like run marathons, row in regattas, win soccer games, and/or compete in triathlons. Those “thunder thighs” contribute to your ability to be a strong, powerful, and successful athlete. Thank them!
Few athletes have the “perfect body”; even the leanest athletes complain about undesired bumps and bulges. Athletes who whine about feeling fat are more likely feeling imperfect, inadequate, anxious, and/or out of control.
Recommendations: To achieve body acceptance, practice living on a fantasy island where you and your body are good enough—if not excellent—the way you are. If you wander off your island and start comparing yourself to others, you’ll undoubtedly end up despairing. Stay on your island!
When you look in the mirror, greet yourself with a welcoming smile and grateful words. With time, you will start to internalize that your body is indeed good enough the way it is. While you may never attain the perfect physique, you can still be grateful for all your body does for you.
Do you eat like a bird compared to your teammates? Or maybe you feel self-conscious because you need to eat twice as much as your peers just to maintain your desired weight? At team meals/social gatherings, many athletes monitor the quantity of food others are eating. Salads and small portions tend to get praised more than lumberjack servings. (I wish I had your discipline vs. You sure do eat a lot….) For athletes recovering from restrictive, dysfunctional eating, eating a sandwich, fruit, yogurt &pretzels for lunch seems embarrassing—way too much food—when it’s really what is needed to properly fuel up for an after-school practice or after-work trip to the gym.
When I educate my clients how many calories they “deserve” to eat, most are flabbergasted to learn athletic females commonly require 2,400+ calories to maintain weight; athletic males may require 2,800+ calories. That’s 600-700 calories four times a day: breakfast, early lunch, second lunch/afternoon snack, and dinner.
Recommendation: Please don’t start counting calories; your body is your best calorie counter. Rather, listen to your innate hunger and fullness cues. Eat when hungry; stop when content. Pay attention to why you stop eating: Do you think you should? Is the food all gone? Or are you actually feeling content and comfortably fed?
I eat only healthy foods…
I avoid sugar like the plague…
I won’t touch the pies at Thanksgiving.
In the world of “clean eating”, athletes feel pressure to choose the “right” foods. That translates into no sugar, salt, red meat, white flour, packaged foods, fat, and no fun foods. The E in Eating stands for Enjoyment; you want to be able to enjoy (in appropriate portions) the foods you truly want to eat!
Believe it or not, it’s OK to balance fun foods into an overall good diet. The goal is 85-90% nutrient-rich whole grains, fruits, veggies, lean proteins and 10-15% fun food. You need not eat the perfect diet to have an excellent diet.
You want to eat a foundation of about 1,500 calories from a variety of nutrient-dense foods to consume the vitamins, minerals, and protein required for an effective sports diet. Because your body needs at least 2,400-2,800 calories a day, you have space in your diet for both health-promoting food and fun food. While you want to enjoy more of the best foods and less of the rest, you can balance fun foods into your sports diet. That is, an apple is a healthy food; a diet of all apples is a very unhealthy, unbalanced diet.
Recommendation: If you find yourself being judgmental about food, the problem is unlikely the food, but rather your relationship with the food—and fears it will make you get fat or ruin your health. Eating out of the same pot as your pals is a very healthy thing to do! A few fun meals will not ruin your health forever.
I often counsel athletes who wonder if they can nourish their bodies with real food instead of taking supplements. As one athlete sheepishly asked, “I don’t take any vitamin pills. Should I? My teammates takes a handful of them..” Let me reassure you that opting out of supplements is okay (and can save you bundles of money). If you eat wisely 85-90% of the time, you are likely getting the vitamins and minerals and protein you need, with a few possible exceptions (iron, vitamin D).
Recommendation: If you question the adequacy of your diet, consult with a registered dietitian (RD) who is board certified as a specialist in sports dietetics (CSSD). Make an appointment today to learn how to choose food based on facts, not fears, and can fret less and enjoy better quality of life.
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.