Fitness Trainer Magazine

Fitness Trainer July/August 2017

Welcome to Fitness Trainer Magazine, a free digital publication written by trainers for trainers & everyone in between! Lose weight, improve your PT business & learn about health & fitness from top experts.

Issue link: http://fitnesstrainermag.uberflip.com/i/849985

Contents of this Issue

Navigation

Page 15 of 51

Best Bites fat within muscle cells and uses it for fuel during extended exercise. PB in oatmeal before a long bike ride or a PB & J sandwich on a long bike ride are yummy and healthy ways to enjoy adequate dietary fat. Fat- phobic athletes (who avoid fat) can hinder their endurance. • Is all natural peanut butter far better than Skippy of Jif ? All types of PB need to meet a "standard of identity" as defined by the USDA. Conventional brands might have 2% added saturated fat (palm oil, hydrogenated oils) to control the oil from separating. This small amount does not override the positive health benefits of PB. • What about all the sugar added to Skippy and Jiff PB? "All" that sugar is only 2 or 3 grams. That's nothing compared to the 10 to 15 grams of sugar in the jelly or honey you might enjoy with the PB, or the 6 g sugar in the sandwich bread. Regardless, sugar fuels your muscles. Please fret less about added sugar and focus more on PB's zinc, folate, vitamin E, niacin, and selenium. It is nutrient-rich. • What about all that sodium in PB? The 150 mg. sodium in a serving of PB is less than the sodium you get in one slice of bread or 12-ounces of Gatorade. Regardless, as an athlete, you want to replace sodium you lose in sweat. • But what if I can't eat just one spoonful…? If you stay away from PB because you can't eat just a reasonable serving, think again. Overindulging in PB means you like it; you should eat it more often! By enjoying PB at every meal, in a few days, you will stop craving it. No more binges! Avoiding peanut butter just sets you up for "last chance eating." You know, I just blew my diet by eating PB so I'd better keep eating it. Last chance before I go back on my diet. Denial and deprivation of PB lead to overeating. Do not deny yourself of this yummy sports food. You will deprive your body of valuable health benefits! (1) Alper, Int'l J Obesity 26:1129, 2002) (2) Li, Nutr 138(7):1333-8 (3) Reis, Br J Nutr 109(11):2015-23, 2013 (4) Barbour Nutr Neurosci July 7:1-8, 2016 From the Peanut Gallery Nancy Clark Sports nutritionist Nancy Clark MS RD CSSD has a private practice in the Boston-area (Newton; 617-795-1875), where she helps both fitness exercisers and competitive athletes create winning food plans. Her best-selling Sports Nutrition Guidebook, and food guides for marathoners, cyclists and soccer are available at www.nancyclarkrd.com. For workshops, see www.NutritionSportsExerciseCEUs.com.

Articles in this issue

Links on this page

Archives of this issue

view archives of Fitness Trainer Magazine - Fitness Trainer July/August 2017