Sunday, April 24, 2011

Tip of the week by Nancy Clark and Gloria Averbuch – Recipes for Soccer Players

If you’re looking for a quick and easy way to find recipes to fuel you for high energy and good health, check out my new app: Nancy Clark’s Recipes for Athletes. The information will help you create meals that make you feel and perform better.

The app offers 71 recipes, searchable by calories, carbohydrate, protein, and fat. You can further sort the recipes by recommendations for what to eat pre- and post-exercise, as well as for vegetarian, vegan, gluten-free, and dairy-free recipes.

Each recipe comes with a  colorful photo of the prepared dish accompany the recipes as well as additional nutrition information for each recipe so you know the exact health value for each prepared meal.

The app also includes a quick reference listing of the most popular protein and energy bars, sports and energy drinks, and protein powders.

If you live outside the States, you can select imperial or metric measurements.

All this for only $2.99!

Eat wisely and feel great,

Available at the App Store:


I. Recipes
Breads and Breakfast
Pasta, Rice, and Potatoes
Vegetables and Salads
Chicken and Turkey
Fish and Seafood
Beef and Pork
Beans and Tofu
Beverages and Smoothies
Snacks and Desserts

II. Quick Find
Nutrient Timing
Special Diets

III. Advice
Sports Drinks
Endurance Food Recovery Drinks
Energy Drinks
Energy Bars
Protein Bars
Protein Powders


Nancy Clark MS RD CSSD
Sports Nutrition Services (home study; online workshop) (books, handouts, CEUs)

Thursday, April 14, 2011

Tip of the week by Nancy Clark and Gloria Averbuch – Protein for Soccer: An Update

At the 27th annual sports nutrition conference sponsored by SCAN, the Sports and Cardiovascualr Nutritionists’ group of the American Dietetic Association, Dr. Stuart Phillips, PhD, a Professor of Kinesiology at McMaster University in Toronto, presented the following tips:

• While the US government’s current RDA of 0.8 g protein/kg body weight is deemed “adequate” to prevent protein loss in the average person, Dr. Phillips pointed out the American College of Sport Medicine, the American Dietetic Association and Dietitians of Canada agree that athletes need 1.2 to 1.7 g protein/kg to optimize muscular development. Most young men and women generally consume 1.4 g and 1.2 g protein/kg/day respectively. Hence, athelts do not need to consume “extra” protein because they generally consume more than they actually require.

• Consuming 20 grams of protein-rich food after resistance exercise is plenty to optimize the rate of muscle synthesis. Athletes should continue to eat evenly spaced protein-containing meals and snacks throughout the day.

• Both milk and meat are good sources of leucine, the amino acid that triggers protein synthesis. Cows’ milk has more leucine than soymilk, hence is more effective for stimulating muscle growth.

• The highest rate of protein synthesis is 3 to 5 hours post-exercise. This presents a question: should athletes who workout twice a day plan to avoid exercising in that time frame?

• Research with obese people on a reducing diet indicates they lost more fat and less muscle when given a high dairy diet (30% of calories from dairy protein) as compared to standard diet with low dairy (15% of calories). Both groups lost the same amount of total body weight.
• Dr. Phillips deems milk to be as effective as whey supplements. Both skim and whole milk are equally effective.

Nancy Clark is co-author with Gloria Averbuch of Food Guide for Soccer, a popular guide for parents and soccer players who want to eat to win. Available at