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Athletes Guide to Holiday Season Survival
Holiday survival modifications add up and are helpful in maintaining proper race weight. Making small changes even on a daily basis during this time does help compensate for variance in activity factor and caloric expenditure.

Avoiding Endurance GI Distress

For any fluid to be of benefit during exercise, it must first empty from the stomach and then be absorbed into the bloodstream from the intestines. A number of factors influence the gastric emptying rate, including hydration status, concentration of the liquid, volume, caloric density (concentration of the fluid), temperature of the liquid as well as external temperature, and exercise intensity.

Egg Scramble With Veggies

Convenience, speed of preparation, and taste all play important roles in our daily diets – here is a great in-between that offers perfect nutrition, is easy and lightening quick to make, and great tasting too.

Nutrition and the Immune System
Maintaining a good nutritional status and adequate micronutrient stores in the body is essential for mounting an effective immune defense to opportunistic infections.

Race Day Nutrition
It is that time again. Racing season is around the corner and of course the obvious nutrition question on everyone's mind is “What should I eat on race day for optimal performance?

Sport Supplements- Let The Buyer Beware
...to make the selection process even more trying the multi-billion dollar supplement industry is an unregulated wild west of products.

Surviving The Travel Challenge
Traveling frequently disrupts this schedule and exposes the athlete to foreign food and water which may lead to gastrointestinal distress.

Taking The Bar Exam

While bars can be an excellent source of nutrition for people on the go, not all bars are created equal.  Knowing the differences between meal replacement bars, protein bars and energy bars can help you choose the right bar that is aligned with your fitness and nutrition goals.

Vegetarianism For Active Individuals
Contrary to some schools of thought, vegetarian eating can support optimal energy levels.

10 Tips To Keeping Your New Years Resolutions
Thousands of Americans will decide to get fit and lose weight in 2005. Unfortunately by the time Valentines Day rolls around many will have given up, telling themselves they'll try again next year.

15 Simple Ways To Improve Your Athletic Performance Right Now
Proper fueling of the body prior to, during, and after exercise requires personal experimentation to find the ideal fit for you, the individual athlete. There is no one size fits all approach; we are all experiments of one when it comes to fueling during exercise.

3 Smoothies For Recovery and Energy
These smoothies replenish glycogen stores and provide protein for muscle synthesis

Adjust Your Diet Daily For Weight Maintenance
The difference in energy expenditure between a rest or recovery day and a heavy training day can be enormous, and it may be necessary to cut calories on days of reduced training. These small modifications to your daily diet add up and are helpful in maintaining your proper race weight and energy balance.

Are athletic nutritional requirements the same for men and women?
It seems that most nutrition plans I've seen are geared to the male athlete or are supposedly "generic" to both sexes...

Avoiding Weight Loss Crash and Burn
Lots of diets promise quick and easy weight loss. But what do you do afterward? Instead of rapid loss, focus on slow changes that result in sustainable weight management.

Basic Facts on Fats
It seems as though there's always something new in the health media about "fats" that contradicts something just broadcasted the week before. This article helps to clean up the mess and give you the skinny on fats. (Visit website)

Breakfast: An Athletes Most Important Meal
Without question, breakfast is the meal that makes champions. Unfortunately, many active people follow a lifestyle that eliminates breakfast or includes foods that are far from champion-builders. Nutritionist Nancy Clark takes a look at the sports benefits of eating breakfast.
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Calories Count More than Carbs.
A new study of data dating back to the 1960s suggests people on low-carbohydrate regimens such as the Atkins diet lose weight merely because of the reduction of calories, not some miraculous metabolic process.
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Can Caffeine Help Marathon Runners


Carbo Loading Tips
If you have an endurance event looming in the near future, you may be concerned about the best nutritional preparations. Without a doubt, what you eat and drink during the last few days and hours before exhaustive exercise makes a difference. By eating wisely and well, you can enjoy lasting energy without hitting the wall! Sports nutritionist Nancy Clark shares carbo-loading tips.
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Carbohydrates for endurance


Clearing Up Confusion over Carbohydrates

Are carbs fattening? Is white bread 'poison'? Why do high-protein diets work? Nutrition expert Nancy Clark addresses the current state of carbohydrate confusion and offers clarity for active people who want to eat wisely for good health, high energy, weight control and top performance

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Coca-Cola Preferred by Top Endurance Cyclists
An unsponsored survey conducted at the 1997 US Professional Championship Road Race showed that more than half of the cyclists drank Coca-Cola, usually during the last half of the race

Coffee to GO
Research shows that caffeine, in the right amount, can boost performance without harming your health

Counteracting Muscle Glycogen Depletion
Glycogen depletion is a term used to describe when carbohydrates are used up and no longer exist as a fuel source for working muscles. In other words energy stores are depleted, which can result in cells and muscle tissue being damaged and the immune system being stressed if exercise continues.

Cut Your Calories During Transition
Drastic changes in activity factor call for equally drastic changes in diet.

Distance Runners Nutrition Plan
What is the proper nutrition plan for long-distance runners?

Energy Bar Recipes


Exercise and Antioxidants
Due to the possibility of enhancement of performance, recovery and protection against free radicals, antioxidants have received much attention in the sports world.

Experts Offer the Lastest Nutrition, Exercise Info.
The American College of Sports Medicine (ACSM) is the nation's largest group of exercise scientists, sports medicine doctors and sports nutritionists. The members meet each year to present their research. (Visit website)

Fast to Burn fat?


Fat Loading
...however, we have enough fat in our bodies to complete virtually any event with energy to spare. Better utilization of this stored energy for long endurance events could give an athlete a key advantage.

Fluid Balance in Heat and Humidity


Foods and Fluids For Strength Training
Building strength requires athletes who power lift, body build, or weight train to fuel their bodies with the right foods and fluids. Knowing how much protein to eat or how to stay properly hydrated can be the keys to success.

Glycogen, Sodium, and Race Performance

By CTS Coach Peter Sleight

Being properly trained and tapered are no doubt the two most important factors in performing at peak levels during races.

Healthy Eating Tips For the Holidays
Just the word "holidays" may conjure up images of cookies and pies, gorging yourself on turkey and all the trimmings, and packing on the pounds

Highs and Lows of Carbohydrate Diets


Home Made Energy Bar
This is a great pre work out energy source.

How Much Protein Do I Need?
A protein intake calculator for athletes.

How nutrition can optimize your performance
Diet is often one of the most overlooked ingredients in the formula for optimal performance. Finding the right mix of food and fluid in your training will alleviate much nutritional guesswork on

Hydration Strategy
There is no other factor that impacts athletic performance as much as hydration. A dehydration state is considered to be water loss equaling 1% of your body weight. By the time you loose 2% plan on loosing 10-15% of your strength and endurance.

Ilana's Energy Bar


Ilana's Super Shakes


Less Fat in Diet Linked to Injury Risk in Runners

NEW YORK (Reuters Health) - Female recreational runners who eat an average amount of fat in their diets may be less likely than those who opt for a slightly more restrictive cuisine to develop injuries, new study findings suggest.

Low Carb Equals Low Energy
Although these quick fixes, regardless of the lack of scientific knowledge, are welcomed amongst significantly overweight, sedentary people, they were not designed to supply the nutrition for active people who need to support exercise and training. While low carb, quick weight-loss results are welcomed, athletes should regard these same �quick fixes� as lost energy.

Maximize your fat-burning potential to be lean, fit and fast


Metabolism: The starting point for planning diet, exercise

Everyone has a unique metabolic rate that can affect how well he or she loses or gains weight. If your metabolic rate is lower than average, you may gain weight, even on a diet. If it's higher than normal, you may have trouble keeping weight on.

Not all Carbs are Created Equal
Some carbs are high in sugar and digest quickly flooding your blood with energy. Others digest slowly and provide a controlled, steady, and even release of energy. Because these differences exist, it is important to think about what specific type of carbs might be best under different circumstances such as training and racing.

Now caffeine's legal�
The International Association of Athletics Federations (IAAF) has removed caffeine from its list of banned substances

Nutrient Balance for Athletic Performance
For optimal performance, an athlete should eat a calculated balance of macronutrient

Nutrition For Muscle Mass


Nutritional Intake Predicts Performance in an Ironman Triathlon
Finish time for 59 triathletes in an Ironman triathlon correlated highly with rates of carbohydrate and water intake (r = -0.65 and -0.51). Triathletes with below average intakes of carbohydrate and water can therefore expect to achieve worthwhile reductions in finish time of around 5% from moderate increases in intake.

Nutritional Supplements For Strength Training Athletes'


Overcoming Athletic GI Distress
The athlete that understands their individual digestion and absorption of nutrients and fluids is more likely to develop optimal methods of maintaining his or her blood volume (a critical issue for performance), without inducing nausea and vomiting (GI Distress).

Peanut Butter- The Choice For Endurance
We all know that peanut butter sticks to the roof of your mouth. But do you know that peanut butter might also help you "stick it out" during a hard workout or an intense race? In fact, peanut butter--yes, that sticky companion to jelly on all those sandwiches your mom made--just might be the best endurance food on the planet.

Pre Event Hydration
The implication is that, although you have been drinking plenty of water the day before a race, you could reach the start line still slightly dehydrated on the cellular level.

Pre Race Meal Protocol


Pre-Event Meals; High or Low Glyecemic Foods
Athletes have been cautioned that eating carbohydrate foods in the hour before exercise may alter exercise metabolism by stimulating insulin production, which in turn increases the rate at which the muscles burn carbohydrate...

Protein sports drink may boost endurance
A sports drink with a shot of protein may give endurance athletes some extra juice, new research suggests.

Recovery Nutrition
Athletes benefit most when they take full advantage of opportunities to recharge in this phase. Training without adequate recovery wastes time and energy.

Recovery- A Crucial Component For Athletic Success
When you give your body what it needs as soon as possible after exercise, it will respond wonderfully in the following ways:

Reducing Body Fat In Athletes
With the off-season in full stride and the holidays behind them, many endurance athletes start to begin serious preparation for the coming season a few pounds heavier than they would like to be. Often hard-training athletes are surprised at how difficult it can be to drop just a few pounds of bodyfat.

Registered Dietician


Replace What You Lose or What You Can Assimilate?


Safe and Effective Carbo Loading

Should this be considered just a fun tradition that many recreational athletes make it out to be, or is there truly something to saturating muscles stores with glycogen?

Smoothie For Endurance
A recipe for the ultimate endurance smoothie.

Studies say Atkins diet offers short-term fix
Two new studies have found that the Atkins low-carbohydrate diet outperforms traditional low-fat diets in the short-term, but offers no weight-loss advantage over more conventional diets after one year.

The Athletic Performance Diet Plan
Interestingly, the athletic diet has changed very little over the years...

The Hardest Way To Get Fast
The athlete who comes out of this period lighter and leaner automatically starts the season at a tactical advantage. They will not have to “lean out” as their training volume ramps up and can focus more on training versus dropping weight.

The Real Skinny on Weight Loss
Low carb, high carb, Cave Man, grapefruit, - diet, diet, diet - sheesh!
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The Real Value Of Protein
Because this higher than necessary consumption of protein can offset the intake of other essential energy nutrients (carbohydrates), it is not surprising that many athletes struggle with low energy during a work out.

The Risk and Reality of Hyponatremia


To CREATINE or not to CREATINE
However, there are considerations when making the decision whether to use creatine as an ergogenic aid or not.

Tracking The Glycemic Index
by Monique Ryan, MS, RD


Using Nutrition To Reduce Muscle Soreness
Muscle soreness is an unavoidable side effect of endurance training, but there are several things you can do to minimize it without sacrificing fitness. The latest research shows how proper nutrition can aid in muscle recovery. (Visit website)

Want energy? Time your eating and exercise


Weight Management During Training

...anyone wanting to lose weight, whether it is an athlete or a couch potato, needs to reduce caloric intake and/or increase energy expenditure. However, losing body fat is no easy task. An athlete wanting to lose weight while in training has to be smart about their choices, in order to prevent hunger and fulfill calorie requirements for their particular t raining intensity.

Why is 'good' cholesterol good? It's arterial Drano

"H" stands for "high" -- that's how to remember which of your cholesterol readings should be as high as you can get it: HDL-C.

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