Passed the Sports Nutrition Test

Tricia Griffin, RD, CSSD
Sports Dietitian, United States

Powerblog

Healthful Tips to Shed Those Extra Pounds

How many times do we see our friends, clients and family go on super restrictive diets for quick weight loss? The weight may come off, but at what price? It could be a loss of athletic perfomance, loss of strength, or even illness from a compromised immune system. What always happens? Yes you guessed it, the pounds return. A recent article Chris Jenson, PhD, MPM, RD wrote has great suggestions for safe and sustainable weight loss for athletes. Here are some highlights:

Putting it all together
The goal for a safe weight loss of about 1 lb (0.45 kg) per week is to expend 500–750 more calories than your consume on a daily basis. The best way to create this calorie deficit is through a combination of burning more calories — from aerobic and resistance exercise and cutting back on calories consumed. The best time to implement your weight loss regimen is during the off-season, when you don’t have the stringent demands of training and competition.

To fill up on fewer calories, put these strategies to good use:

  • Don’t skip meals
  • Replace full-fat dairy products with low-fat or nonfat varieties
  • Get gravies, sauces, and dressings on the side
  • Start a meal with soup, salad, or a small plate of steamed or fresh vegetables
  • Add veggies or beans to your mixed dishes
  • Eat some protein at each meal
  • Have smaller meals more frequently
  • Avoid sugared soft drinks and have no more than a glass of juice daily
  • Beware of blended coffee drinks: Go light and smaller in portion size
  • Opt for sandwiches or salads when food needs to be fast
  • Eat until you no longer feel hungry, not until you feel stuffed
  • Avoid mindless munching
  • Eat that to-die-for treat, but adjust the portion size
  • Take advantage of PowerBar® calorie-smart sports nutrition products
  • Weigh yourself weekly to track your progress

See full article: http://www.powerbar.com/articles/113/Weight_Loss_for_Athletes.aspx

Posted By:Tricia Griffin, RD, CSSD On 11 Jan 2010 AT 14:34 | 0 COMMENTS
Topics: General

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Dietitian

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As a Sports Nutritionist for PowerBar, I work closely with the nutrition content on the we…MORE

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