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 With so much nutrition advice out there, it's easy to get confused. As women we often decide what our family eats. We've also got our own specific needs and issues. How do we get enough iron, keep our bones strong, deal with eating disorders...the list goes on.Let us guide you through the nutrition maze. Keep up to date with the latest news and research. Stay informed, make some changes, live well and be healthy.
Our Contributor: Nancy Clark, MS, RD, CSSD is an internationally known sports dietitian and author. Her Sports Nutrition Guidebook (2008) is available at her website www.nancyclarkrd.com.
Amenorrhea Issues for Women Runners
Anemia - How to Boost Your Iron Intake
Body Image and Runners
Calcium Deficiency
Carbs, Protein & Performance
Celiac Disease
Chocolate: Is It a "Health Food"?
Commercial Sports Foods
Complex Carbohydrates
Creatine & Exercise is Medicine
Diabetes and Exercise
Diet Problems - When Food is Foe
Diarrhea, Side Stitches & GI Problems
Electrolytes - What are they?
Endurance Running - Finding the Right Balance of Protein & Carbs
Engineered Sports Foods
Fish Oil For Exercise Induced Asthma
Food Cravings
Food Labels & Supermarket Shopping
Food Obsession
Fueling for Training
Gluten Free Sports Diets
Green Tea
High Intensity Interval Training
Healthy Eating Tips
Homemade Food Gifts
How to Handle Eating Disorders
How to Lose Weight
Issues for Underperforming Runners
Lattes & Mochas, The New Sports Drinks
Lose Weight Quickly - How it Backfires
New Healthy Foods
Nutrition Resources
Osteoporosis Prevention
The Biggest Loser TV Contest: A Big Loser
The Compulsive Runner
Reading Food Labels
Recovery Diet
Reforming Your Healthcare
Runners Trots
Running for Weight Loss
Sedentary Runners
Sports Nutrition Tips
Winter Nutrition Tips
2009 Guidelines for Athletic Performance
2010 ACSM Sports Diet News
Sports Diet Questions
Latest Research from ACSM
Women Runners with Amenorrhea
Runners with amenorrhea are prone to stress fractures and premature osteoporosis. If you're having menstrual problems here's some advice to help resolve the issue.
Anemia - How to Boost Your Iron Intake
As women runners we're more susceptible to iron deficiency. Plan your diet to prevent fatigue and run strongly. Use this list of foods to increase your iron intake.
Body Image and Runners
As a sports dietitian, I spend too many hours helping runners find peace with their bodies. Here's some tips on fixing your body image.
Calcium Deficiency
Questions and confusion abound about the role of calcium in runners' diets. If you are like most runners, you may think, “Milk is for kids” and quench your thirst at lunch and dinner with (diet) soda or water. As a result, you can easily end up consuming a calcium-deficient diet...
Carbs, Protein & Performance
How much protein should I eat after I lift weights? What percentage of my diet should come from carbohydrates? … Should I exercise on empty stomach? Nancy Clark answers these questions and more...
Celiac Disease By Lindsay Toraason
For the past nine years Lindsay Toraason has been suffering from celiac disease, and even now, still fights the physical side effects of her food allergies. To help those who are no longer able to eat gluten, she created this wonderful resource article...
Chocolate: Is It a "Health Food"?
What is the whole story on chocolate? Is it little more than an alluring form of refined sugar, saturated fat and empty calories? Or in moderation does it have positive qualities that might be beneficial for runners? Nancy Clark gives us some nuggets of information about chocolate here...
Commercial Sports Foods
A multitude of businesses have jumped on the bandwagon to create commercial sports foods that appeal to a variety of athletes. Nancy Clark says, "Don't be swayed by a product's name; it might be more powerful than the sports food itself!" Click here for more information.
Complex Carbohydrates
Take advantage of Complex Carbohydrates! Duncan at www.the-master-runner.com has an excellent introduction to complex carbohydrates they can be a great source of long lasting energy!
Creatine & Exercise is Medicine
Nancy Clark gives us the news from the 2011 ACSM meeting. Highlights include Creatine, Exercise is Medicine, and Nutrition and Injuries...
Diabetes and Exercise
Nancy Clark lists twelve tips for diabetes and exercise. For runners it's key to know when and what to eat, the best time to workout and how to manage their diabetes.
Diet Problems
Too many runners are at war with food and their bodies. In their quest to attain the “perfect body” that is leaner, lighter and presumably faster and better, they develop eating patterns that are far from peaceful. Read Nancy Clark's advice on diet problems here.
Undesired Sideliners: Runner’s Diarrhea & Side Stitches
Nancy Clark talks about the dreaded runners diarrhea and side stitch. Learn how to avoid getting sidelined with GI problems here.
Electrolytes - What are they?
Many of my clients, are confused about electrolytes: Do I need them? How to replace them? Are engineered sports foods the best sources? If you are also confused about this topic, keep reading...
Endurance Running - Finding the Right Balance of Protein & Carbs
Marathon runners commonly wonder what’s best to eat during long runs that last more than 60 to 90 minutes. If you are curious about how to best fuel for endurance runs, here are some tips from Nancy Clark...
Engineered Sports Foods
Are you wasting dollars on engineered sports foods (sports drinks, gels, energy bars, protein bars)? Nancy Clark gives runners advice on making healthy and smart money choices for their sports diet.
Fish Oil For Exercise Induced Asthma By Larry Barnum
We live and train at altitude. I say I’m too tall to have shortness of breath, but at times I do. After a couple of years here in Reno, Carmel hasn’t completely adjusted to the almost mile high elevation. And it was worse for me when I was younger, lived at sea level but ran harder and longer. After years of coughing, hacking, sneezing, almost like an allergy, I learned I had Exercise Induced Asthma...
Food Cravings
Food cravings and sugar addictions are a source of concern and frustration for many runners who believe that eating one chocolate bar (or whatever food they crave) will lead to eating ten of them, expand their waistlines, and ruin their health. Nancy Clark helps quell these concerns...
Food Labels & Supermarket Shopping
Bonnie Taub-Dix RD, weight loss specialist in New York and author of Read it Before You Eat It: How to Decode Food Labels and Make the Healthiest Choice Every Time says, we make 200 food decisions a day. Here is her advice on deciphering food labels at the supermarket.
Food Obsession
If you (or someone you know) struggles with food, keep reading. This article can help athletes who have a food obsession take a step towards transforming their food fears into peaceful fueling patterns and better quality of life.
Fueling for Training
Runners of all ages and abilities commonly ask what they should eat before, during and after a competitive event. Nancy Clark's tips on fueling will help you train and race at your best.
Gluten Free Sports Diets
Gluten free seems to be the latest sports nutrition buzzword. Gluten is a protein in wheat, rye and barley that must be avoided by people (including runners) with celiac disease, an inherited autoimmune disorder. Click here to read Nancy's tips.
Green Tea
People have been drinking green tea for thousands of years. It is very safe and easy to add to your diet. You can find more information regarding green tea benefits here.
High Intensity Interval Training
The American College of Sports Medicine (ACSM) discussed high intensity interval training, body fat, burning more calories, chocolate milk, beer, exercising in the heat and energy deficits at their 2011 annual meeting in Denver. Nancy Clark shares their research...
Healthy Eating Tips
Here are some healthy eating tips from the American Dietetic Association. Nancy Clark's advice will help you enjoy a high energy, high quality, and health-promoting sports diet.
Homemade Food Gifts
Who doesn’t like yummy homemade food gifts! Whether you give a certificate for breakfast in bed or fill a tin with trail mix, food gifts are welcome treats for hungry runners. These suggestions from Nancy Clark are sure to please anyone!
How to Handle Eating Disorders
At least one-third of active women struggle with their eating patterns. Here's some advice for women runners, family, friends and coaches on eating disorders. Top of Page How To Lose Weight
How to lose weight is the number one reason runners choose to make a nutrition appointment. They express frustration they “cannot do something as simple as lose a few pounds.” Nancy Clark gives her tips on shedding some unwanted body fat...
Issues for Underperforming Runners
You're got a great running program in place but what about your diet? You could be underperforming if you're ignoring good nutrition choices. Read about these common missing food links and make some changes to improve your running.
Lattes & Mochas, The New Sports Drinks By Larry Barnum
I like blue. It’s probably my favorite color. Just not to drink. In the gym the other day, doing some cross training, I saw a large Coke machine that must have been in recovery, now filled instead with colorful, probably expensive, hydration options. A rainbow of sports drinks...
Lose Weight Quickly - How it Backfires
Want to Lose Weight Quickly? Watch out it backfires, says Nancy Clark. Here are her tips for sustainable weight loss.
New Healthy Foods
Nancy Clark lists a few new healthy foods (well, some are new and some are forgotten treasures) that taste good, are good-for-you, and can add variety to your daily runners diet.
Nutrition Resources
Where do you find quality nutrition resources? The following list from Nancy Clark offers several resources to help you find answers to your questions about eating for health and performance.
Osteoporosis Prevention By Michelle Aultman
About 10 million Americans have osteoporosis, and another 34 million have low bone mass, (osteopenia). A disease with out symptoms, osteoporosis affects about 20 percent of men and 80% of women. Here are Michelle's nutrition and exercising tips on osteoporosis prevention.
The Biggest Loser TV Contest: A Big Loser
As I write this article, I'm watching The Biggest Loser on TV. Many runners have been asking my opinion of this popular show, so I feel obliged to scream out: It's terrible! It’s horrible! It's abusive! I also feel like throwing my shoe at the TV. Here’s why...
The Compulsive Runner
Many women who run compulsively have inflexible eating patterns and obsess about their weight. This information may give a helpful perspective on your relationship with food.
Reading Food Labels
Confused about reading food labels? Here are Nancy Clark's tips for understanding how many carbs, protein and fat to have in your diet.
Recovery Diet
Nancy Clark educates the hungry runner, about how to choose an optimal recovery diet to help you refuel from hard runs.
Reforming Your Healthcare
Healthcare reform is a hot topic these days, not only in the news but also (hopefully) in your personal life. Nutritionist Nancy Clark gives us information to inspire us to take an active role in preserving our health for a robust and lengthy life.
Runners Trots
Some marathoners call it runners' trots; others call it diarrhea. Whatever the name, few runners openly discuss the topic yet many secretly suffer. Here’s some information about this stinky topic that might help you bring peace to your workouts.
Running for Weight Loss
Running for weight loss makes sense. Running is a vigorous exercise that uses plenty of fuel. Of course running is good but it’s not magic. Many runners struggle with weight issues. Here are some suggestions on running for weight loss.
Sedentary Runners
Many runners burn far fewer calories than they realize; they are actually couch potatoes the majority of the day. Nancy Clark explores this and has some tips for the sedentary runner.
Sports Nutrition Tips
Here you'll learn about the best foods to fuel your muscles and give you a quick energy boost. Also why it's important to eat before you run and how a lack of fluid can damage your performance. These tips will help you choose what to eat, how to improve your recovery and reduce muscle soreness.
Winter Nutrition Tips
If you are a winter runner, you want to pay careful attention to your winter nutrition. Otherwise, lack of food and fluids can take the fun out of your outdoor activities. Nancy Clark's tips can to help you fuel wisely for cold weather workouts...
2009 Guidelines for Athletic Performance
Hot off the press is the 2009 Guidelines for Athletic Performance. Here are a few key points, and a reminder that what and when we eat powerfully impacts how well we can perform.
2010 ACSM News
Get the latest news on sports nutrition from the ACSM conference.
Sports Nutrition Questions
Runners ask lots of diet questions about sugar, protein, supplements, caffeine, carbs, recovery, and body fat. Nancy Clark gives us some answers with the latest nutrition research.
Latest Research From ACSM
Get the latest research from ACSM and Nancy Clark. Do protein supplements work? Women how do we avoid anemia and stress fractures?
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