Many questions I get through e-mail and from my clients in person resonate around meal choices at various times. The following e-mail is one I received a couple of weeks back that I thought would make for a great column:

Nathan,

I just watched a video with an Olympian who said that protein before bed can make you put on bodyfat and carbohydrates were the way to go according to his nutritionist. I’ve always thought you shouldn’t eat before bed. Can you give me some advice on what’s proper?

Thanks,
Kawika

Before I get into my response here, I want to mention I have not seen the video in question and since there was no link included, I’m not sure of the context or even who said it. Therefore, it’s highly likely that the information in the video was misinterpreted. I say that in particular because in addition to my own research and experiences, I have the pleasure of coming into contact with dozens of health and fitness professionals every year and I’ve never met a single one that believes protein before bed is bad, let alone preferring carbohydrates before nighttime rest. Read the rest of this entry »

Although the hysterical fad of the “Atkins Diet” has since passed us by, I still from time to time run into people of all ages who have this belief that carbohydrates are bad for them and, that to stay fit and lean, they need to avoid things like oatmeal, whole wheat bread and other grain products. Despite my best efforts, there are some otherwise fitness-minded individuals who just don’t understand how important quality carbohydrates are to the active lifestyle. Therein, of course, lies the keyword: quality.

When given the opportunity I tend to enjoy going through recent studies related to health and fitness, particularly in the nutrition arena. One study that I recently happened upon literally put a smile on my face and it’s so well constructed I deemed it absolutely necessary to share with my readers here on The Race Club site.

The American Journal of Clinical Nutrition published observational research taken from the Framingham Study that showed whole-grain consumption actually promoted fat loss. That’s right: People ate carbs and actually saw above average returns on their body fat burning. Analyzing the diets of people who took part in the study, which started in the 1940s, researchers found that people who included the greatest amount of whole-grains in their diets were the same people who had the least amounts of visceral and subcutaneous bodyfat. Take that, Atkins! (I’m only kidding… kind of).

It has been proven for decades that different nutrition protocols work for different people, but whole-grains for the most part are a winner in just about anyone’s diet. Whole-grains promote a healthy body composition, are high in fiber and contain valuable vitamins and minerals. Especially if you lead an active lifestyle, they should be on your plate throughout the day.

A healthy body composition is great for your health and great for your athletic achievement. You train hard, you ensure adequate rest, you take your supplements and you practice with purpose. Make sure that you’re giving equal attention to the composition of your nutrition, too.

So a New Year is almost upon us and a common sight around the world is a slightly expanded waistline. Some sluggish energy levels generally accompany the extra pounds and a feeling of dread tends to creep up at the thought of getting back into the habit of clean eating and performance nutrition. But fear not, it’s possible to painlessly get back on track.

Most people I run into who let go a little too much around the Holidays tell me they don’t know how to get back on track. It’s almost as if they forgot, in such short order, how to eat right in the first place. They can’t give up the junk food and sweet treats cold turkey, but when they indulge just a little, they go overboard. So, what do you do? The first step is as simple as it sounds: Get the junk out of the house. Replace it with healthy staples such as lean proteins, slow-digesting carbs and healthy fats. Leave yourself with just one treat–maybe a chocolate bar if that’s your pleasure–and have a little bit one day, a little the next. You’ll find your diet overcome with healthier fare and you’ll quickly remember what it was like just a month ago when everything was moving along nicely with your training. Read the rest of this entry »

Here’s a question I received in my inbox a few weeks ago, and I think it brings up a great point worth talking about, so for today’s post we’re going to use it as our starting point.

Q-

I tell my sons to just eat a lot and often and I’m sure they’re getting at least the minimum adequate nutrition, although I admit probably some bad stuff too. As long as they are getting all the good stuff they need they should be in good shape, right?

A-

I’m glad you wrote; this is a great question that should certainly be addressed.

Swimmers like to eat, no doubt about that. It’s sometimes comical to hear parents talk in sheer amazement about the appetites of their young athletes after they join the swim team or move into a group with double workouts. This certainly speaks well to the fitness aspect of swimming and its effect on body composition for the average person, but what about the competitive athlete’s performance? Read the rest of this entry »