Sports Nutrition

I mentioned that I’m reading “Nancy Clark’s Sports Nutrition”. I’m about half way through the book so far. I wanted to share some of the notable things I’ve read so far.

Sports Nutrition

The good news: I already do a lot of the things lined out in this book. (Disclaimer: some of what I will post are direct quotes, but most are just notes that I took while reading. I will try to note the direct quotes when I can.)

The first tip is simple. Create a Winning Eating Plan:

1. Eat 3 kinds of food at meals.

2. Choose foods in their natural state.

3. Think moderation.

Choose Fresh Veggies

She really emphasized whole grains throughout the book. Here are some of her suggestions:

*Whole grain cereals

*Oatmeal

*Bagels (pumpernickel, rye)

*Muffins (bran, corn, oatmeal)

*Dark breads

*Stoned Wheat bread

*Whole grain crackers.

Pumpernickel Bread

Quick Snack Ideas

*V8 juice

*Dried apricots

*Fresh fruit

*Add cranberries/mandarin oranges to salads

*Oatmeal packet

Quick Oatmeal

And she also emphasized PEANUT BUTTER. Peanut butter seems to be the magic food for athletes.

Peanut Butter

Here are some ideas for meals:

Breakfast

1) Banana with a glass of skim milk.

2) Yogurt with high fiber cereal

3) Whole wheat bagel with peanut butter

4) Pita bread with low fat cottage cheese

Lunch

1) Salad with a whole wheat bagel

2) Peanut butter and raisin sandwich

3) Turkey and pita sandwich

*Not My Pic

Dinner

1) English Muffin Pizzas

2) Grilled chicken with brown rice and steamed veggies

Snacks

1) Peanut butter and crackers

2) Instant oatmeal

3) Homemade Trail mix

4) Bananas or other fresh fruit

My Morning Snack

More later! 🙂

QUESTION: What is your “super” food?

Nutritionist's Advice

Today I had an appointment with a Dietitian (finally!!). Since I already track my food and exercise, it was pretty easy to keep the “diary” like she requested. I printed off about 5 days worth from Myfitnesspal.com and tried to have a good range of examples of rest days versus normal exercise days plus intense exercise days.

The appointment went really well. I gave her my background on how I lost the weight originally, and how last year I gained 15 pounds as a result of medication I was taking. I told her I’ve lost 3 pounds since February when I stopped taking the pills. She said that was a perfectly fine amount and I shouldn’t be disappointed.

She said that 1590 calories a day (which is what I strive to eat, minus the days I exercise and eat more) is pretty low for my activity level. She said that a HEALTHY RATE OF LOSS is about 1/2 pounds to 2 pounds a week. According to her, 2 pounds a week is a lot. In order to lose 2 pounds a week, I’d have to cut 1,000 calories a day. 500 calories a day reduction = 1 pound a week loss. That is incredibly unhealthy.

She recommended that in order to lose about 1/2 a pound a week, to reduce my calories by 250 calories a day. However, she said that with my activity level being as high as it is, I should be eating MORE calories. She calculated my Resting Basil Metobolic Rate to be: 1250 calories and since I have a sedentary job I have 1500 calories a day. She said to then add on calories based on my exercise level.

We talked about Rest Days as well. I told her that I try to restrict my intake and eat the 1590 calories only since I am on a “Rest Day”. She said that’s the opposite of what I should do on Rest Days. Our bodies need calories on rest days because it’s replenishing what we burned the day before when we were very active. That totally explains why I’m usually famished the day AFTER a big workout.

I asked her about my sugar intake. Myfitnesspal.com always says I go over my daily allotment for sugar. I told her how much fruit I eat and asked if I should be restricting that. She said no. She said fruit was good fuel and healthy sugars and not to worry about the number.

She recommended I read “Nancy Clark’s Sports Nutrition Guidebook.” I’m definitely going to check it out.

All in all, I’m happy with my appointment. I feel like she reinforced what I already knew and was doing on my own. She also said that my rate of weight loss is fine. I won’t feel guilty anymore about only seeing 1 pound loss!