Category Archives: Nutrition

What to Eat Before Your Run

EatingBeforeRun“What should I eat before running?” is a question that I’m frequently asked.

While looking through the “email bag”, I came across a query from a reader:

“I usually run 7-10 km (4-6 miles) early in the morning.  Do you have a recommendation on what to eat before I run?” Heather.

Thank you for writing in, Heather.

For runs up to an hour in duration: Assuming you do not have diabetes, a blood sugar problem or any other related medical condition, try running without eating beforehand.  Many runners find that they can comfortably complete early morning runs of this distance without taking in prior food.

How to Stay Energized for Running

stay energized for runningFinding time to stay energized for running can be very challenging for busy women.

Jane has a very hectic work schedule and often finds herself training when her energy level is at a low point.

Jane: Like many women, I have a crazy, busy job.  I commute at 6:30 AM every day and get home around 5:30 or 6:00.  I have two challenges:

  1. Fuelling for evening workouts – I don’t have time when I get home to eat before I workout/train.  I have lunch around noon which is normally a salad with salmon and an apple.  It is a challenge some days to eat a snack given the meetings I attend.  I often am doing my workouts hungry.  Any suggestions?
  2. Energy – at almost 48 years old and with a busy life – any suggestions on keeping up the energy levels?

Why Some Runners Eat Lots— But Don’t Get Fat

FoodChoiceNarrowNancy Clark MS RD CSSD

Some of my clients seem jealous of their teammates. “They eat twice as much as I do and they are skinny as a rail. I just smell cookies and I gain weight,” spouted one collegiate runner. She seemed miffed that she couldn’t eat as much as her peers—and she couldn’t understand why. They all ran the same mileage, did the same workouts, and were similar in body size. Life seemed so unfair!

Yes, life is unfair when it comes to weight management. Some runners gain (or lose) body fat more easily than others. Unfortunately, fat gain (or loss) is not as mathematical as we would like it to be. That is, if you persistently overeat (or undereat) by 100 calories a day, in theory you will gain (or lose) 10 pounds of body fat a year. But this theory does not hold up in reality. People vary greatly in their susceptibility to gain or lose body fat in response to over- or under-eating.

In general, when people overeat, research has suggested about 85% of the excess calories get stored as fat and the rest gets lost as heat. Overfed fat cells grow in size and in number and provide a storehouse of energy. Obese people commonly have enough fat stores to last a year or more; even lean runners have enough fat stores to fuel a month or more. Fat can be advantageous during a time of severe illness or a famine.

Fighting Fatigue: Why Am I So Tired….???

The Athlete’s Kitchen
Copyright: Nancy Clark MS RD CSSD May 2016

“I feel tired a lot. What vitamins will give me more energy?”

“When I get home from work, I’m just too tired to cook dinner…”

 “I feel like taking a nap most afternoons. I get up at 5 a.m. to run—but really, should I feel this tired at 3:00 p.m.?” 

Runners commonly complain about fatigue and feeling too tired, too often. Granted, many of them wake up at early o-thirty to run, and some do killer workouts that would leave anyone feeling exhausted. Many routinely get too little sleep. And the question remains: How can I have more energy?

How the Genders Differ in Nutritional Requirements

AsianWomanEatingSmallWomen runners differ from their male counterparts in both caloric and carbohydrate requirement. When running the same distance, men burn more calories than women due to their higher muscle mass and less fat.

In addition to burning more calories when running, men utilize more carbs as fuel than women, even when running the same distance.  Therefore, women runners need fewer carbs than men.

To find out exactly how much of each you need and precisely how to get it ……

What Are Your Guts Telling You?

The Athlete’s Kitchen
Copyright: Nancy Clark MS RD CSSD Oct 2016

What Are Your Guts Telling You?

When I think about eating, I think about the yummy taste of food and the pleasure of feeling satiated. But after attending a Harvard Medical School conference on Gut Health, Microbiota and Probiotics Throughout the Lifespan, I now realize I am not feeding my body but rather the 100 trillion bacteria that live in my gut – my microbiome. We have about 3 to 4.5 pounds of microbes that outnumber human cells by a factor of 10 to 1.

The microbiome is a signaling hub. Gut microbes produce neurotransmitters that talk to the brain. This ultimately impacts our immune system, brain, weight, and mood. Genetics, diet, and environment influence these microbes.

5 Essential Tips to Ensure Your Nutrition Supports Your Training

The Athlete’s Kitchen
Copyright: Nancy Clark MS RD CSSD July 2016

For runners who want to optimize their nutrition with a sustainable plan, I offer these suggestions:

  1. Evenly distribute your calories throughout the day. Most female runners need about 2.400 to 2,800 calories a day; male runners may need 2,800 to 3,600 calories a day. This number varies according to how much you weigh, how fidgety you are, and how much you exercise. That’s why meeting with a professional sports dietitian can help you determine a reliable estimate. To find a local sports dietitian, use the referral network at www.scandpg.org 

What Should I Weigh?

The Athlete’s Kitchen
Copyright: Nancy Clark MS RD CSSD April 2016

Runners commonly ask me “What should I weigh?” — as if I had a crystal ball. Although I could look at weight charts, I find charts to often be misleading; each runner’s body is unique. I prefer to suggest an appropriate weight range for a runner based on a conversation with them, not by looking at a chart. Yet, many runners pick a number that sounds good for their ideal weight. Sound familiar?

Achieving an arbitrary number can be a relentless task, particularly if you are in a sport that focuses on leanness, such as running, light-weight rowing, cycling, etc…  While “lighter is better” is true to a certain extent, you want to take into account:

1) Your genetics; the apple doesn’t fall too far from the tree.

2) The fact that the bathroom scale weighs both muscle and fat.

3) Your quality of life (very low, if you are trying to attain a weight that requires relentless white-knuckling of hunger).

I frequently help runners figure out what a good weight is for them. If you have a similar concern, here are my answers to some weight-related questions my clients commonly ask me.

Nutrition & Fitness: An Emerging Religion?

The Athlete’s Kitchen
Copyright: Nancy Clark MS RD CSSD Jan 2016

In both my personal and professional lives, I try to abide by the following rules:

1) Carefully choose with whom I talk about religion and food.

2) Teach, but don’t preach nutrition and fitness.

I have learned, for example, that preaching against The Biggest Loser (because it is abusive) or in favor of milk (because it is rich in nutrients), results in a bombardment of negative emails written by zealous opponents.

With this article, I am deviating a bit from my standard offering of sports nutrition information, and instead I am sharing some food for thought about nutrition and fitness as an emerging religion.  That is—

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