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February 2021
Febuary 26, 2021 | Issue #131
High-Performance Nutrition for Masters Athletes
- Releasing TODAY!
Dear Friends,

I am thrilled to announce the release of my first book, High-Performance Nutrition for Masters Athletes. Writing this book has been a 2 year project, and has allowed me to combine my 20 years of experience working as a sports dietitian with my over 30 years of personal experience as a runner and triathlete, and to indulge in reading hundreds scientific article in order to provide you with the most comprehensive and practical sports nutrition book possible. If you are a masters athlete (welcome to the 35 and over club!), work with masters athletes, or know someone who is, I would greatly appreciate you ordering my book on amazon as think you/they will really enjoy reading it.

Within the 267 pages of this book I explain the real truths about our needs for total nutrition, carbohydrate, proteins and fats. The in’s and out’s of fueling up before, during and after competition. The supplements you may want to consider...and those not worth the money. I cover the dangers of under-fueling in sports (and in general) and how to help someone experiencing or struggling with an eating disorder or disordered image.

I had the immense pleasure of interviewing 26 amazing athletes, coaches and exercise physiologist who each share their nutrition story with you and whose tales are weaved into each chapter. Some of those amazing athletes include names many of you will recognize including world class/elite runners Meb Keflezighi, Deena Kastor, Kara Goucher, Kathrine Switzer and Ryan Hall as well as pro triathlete Sarah True, Olympic swimmers, long jumpers, an NFL football player, Connor Barwin, and many more.

Although the official release is a few weeks away, here is what some amazing athletes have already said about High-Performance Nutrition for Masters Athletes:
I wish Id had Laurens book 50 years ago . . . in the days when we'd have a cup of black instant coffee and a piece of cold pizza before our long Sunday run . . . in the days when road races were not ALLOWED to have water stations before 10 miles in an event. With the knowledge from High-Performance Nutrition for Masters Athletes, how much more effectively could we have prepared, how much better could we have performed, and how much healthier could we have been?"
Kathrine Switzer, Author of Marathon Woman, First Woman to Run the Boston Marathon, and Cofounder and Board Chair of 261 Fearless Inc.

Nutrition becomes even more important as we age. High-Performance Nutrition for Masters Athletes gives you expert advice on how to fuel smarter, recover quicker, and enjoy moving at any age.”
Meb Keflezighi, Winner of the Boston Marathon, the New York City Marathon, and an Olympic Medal

Lauren Antonuccis advice is grounded in both science and real-world experience. High-Performance Nutrition for Masters Athletes will be a valuable resource for all athletes who are looking to get the best from ourselves as we get older.”
Gordon Bakoulis, Five-Time U.S. Olympic Marathon Trials Qualifier, Running Coach, and Editorial Director of New York Road Runners

Its about time we have a fact-based bible for master athlete nutrition! Thank you, Lauren, for sharing your knowledge and experience. From the interviews with master athletes to your science-supported explanations and examples of what we really need, this book will help every master athlete do what they love with more energy and less injury, staying, as you highlight, competitive and active throughout their lives."
Heidi Skolnik, MS, CDN, FACSM, President of Nutrition Conditioning LLC and Author of Nutrient Timing for Peak Performance

From my personal experience in the NFL, I know choosing high-quality foods and supplements impacted my recovery and longevity in the game. The expert guidance found in High-Performance Nutrition for Masters Athletes will help you learn how to meet your changing nutritional needs as you pursue your athletic journey.”
Connor Barwin, Special Assistant for the Philadelphia Eagles and Former NFL Outside Linebacker
Meet Nutrition Energy's Newest Dietitian!
We are excited to announce Jessica Zinn MS, RDN, CDN has joined the Nutrition Energy family!

Jessica is Registered Dietitian and New York State Certified Dietitian Nutritionist who emphasizes the importance of eating foods that satisfy your taste buds as well as assisting you in reaching your nutrition and health goals in order to truly feel your best. Jessica’s passion for health and nutrition emerged from her own personal experience with clinical diagnoses of both type 1 diabetes and celiac disease. Jessica understands firsthand the importance of and difficulties in managing nutrition related diseases while living life to the fullest.

Call the Nutrition Energy office at 361-64-6803 to schedule an appointment with Jessica!
Run Long, Run Healthy
For those in the running world, you may already be aware of Amby Burfoot, 1968 Boston Marathon winner, author, writer-editor, speaker, and coach. Amby has a wonder newsletter sent out weekly that highlights great, recent information covering training, nutrition, shoes, injury prevention, and more!
We especially love a recent article that covered eating restraint in young runners, which we know is true and very important to talk about. Amby summarized it very well: "Female high-school runners at risk for low bone density
This is a much-discussed topic, particularly since women deposit most of their bone density from age 10 to 30. If they fall behind in this critical stage, there’s a risk of lifelong bone (osteoporosis) issues. Here we have a rare study with data. Researchers compared a modest number of young runners with high cognitive dietary restraint (CDR) vs. those who didn’t attempt to limit food choices. The runners with high CDR ate more fruits, veggies, and fiber. All good so far. But they also restricted their intake of total calories, carbs, fats, and grains. Possibly as a result, they exhibited significantly lower bone mineral density in the lower lumbar spine. Weights and menstrual status were not different between groups. “These findings indicate the need for … efforts to promote an adequate intake of energy, carbohydrates, dietary fats and whole grains” among young female runners.'
Find Amby's newsletter here: 'Run Long, Run Healthy' as well as the full article covering eating restraint via Eating Behaviors.
Recipe: Bell Pepper Meat Loaves
A little twist to your traditional meatloaf; a warm, comforting dish with some built-in veggies!

Recipe Courtesy of: Delish.com
Yield: 6
Total Time: 1 Hour

  • 3 bell peppers
  • 1 lb. ground beef
  • 1/4 c. bread crumbs
  • 1 egg, lightly beaten
  • 1 tsp. Worcestershire sauce
  • 1/2 onion, finely chopped
  • 1/2 tsp. fresh thyme leaves, chopped
  • 1 clove garlic, minced
  • 1 tbsp. tomato paste
  • Kosher salt
  • Freshly ground black pepper
  • 1/4 c. ketchup
  • 1 tbsp. brown sugar
  • 2 c. shredded Monterey Jack
  • 1 tbsp. fresh parsley, for garnish

  1. Preheat oven to 350° and line a medium baking sheet with parchment paper. Cut ends off peppers and finely chop (minus the stems), then set aside. Remove seeds and slice peppers into 2" thick rings; you should be able to get 2 rings out of each pepper. Place on prepared baking sheet.
  2. In a large bowl, combine beef with chopped peppers, bread crumbs, egg, Worcestershire sauce, onion, thyme, garlic, and tomato paste. Season with salt and pepper and stir until combined. Fill each pepper ring with meat loaf mixture.
  3. In a small bowl, whisk together ketchup and brown sugar and brush on tops of meat loaves. Bake for 35 minutes, then top with cheese, and bake 5 to 10 minutes more, or until cheese is melty. Garnish with parsley and serve.
A Note From Lauren
Covid-fatigue. We've heard it over and over on the news and papers. It's a real thing and seems to be something everyone is experiencing. Whether tired of wearing masks, staying socially-distant, not being able to travel, etc...it's exhausting. We've covered ways to handle stress during this time in some of our past newsletters, covering aspects of mental health. There are so many stressors in our lives right now that can affect our mental health which can also affect our physical health. Finding ways to relax can be stressful in itself - but can also be fun! We're not saying you have to learn something new or challenging - maybe 're-find' a hobby or book that you've put aside. Yoga, journaling, taking walks or exercising, and meditation are all ways to physically and mentally de-stress.

'Comfort food' is exactly as the name states - food that we find comforting. This can be anything from a slice of cake, a hot stew on a winter day, or popcorn watching a movie; everyone is different. These foods can release endorphins that provide a sense of calm afterwards, which is why we tend to turn to comfort foods during times of stress, mourning, when sick, etc. It's not surprising that sales of snacks, candy, baked goods, and alcohol are up during this time. It's also not surprising we can lose track on how much or how often we tend to eat comfort food. When realization hits, people tend to get upset and down on themselves for 'getting off track' (even though this whole year is 'off-track'!), potentially leading to additional stress, continuing the vicious cycle.

The main thing here is to remember that this 'situation' we're all in WILL NOT LAST FOREVER! Be kind to yourself. Let yourself process however works best for you. Find little 'wins' and 'accomplishments' wherever you can - even if it's just putting on a pair of jeans instead of the usual sweatpants! Please never be afraid or hesitant to ask for help as everyone needs it at some point.

Have you found a great way to de-stress? What's your go-to comfort food? Tag us in your social media updates or let us know on Twitter @NutritionEnergy, Instagram @NutritionEnergy and @NutritionEnergy_Fuels, or Facebook!

Lauren Antonucci
Nutrition Energy