Nutrition-wise blog

Are sports supplements sabotaging you?

By Jennifer K. Nelson, R.D., L.D. and Katherine Zeratsky, R.D., L.D. January 16, 2013

Fuel, hit the gym, refuel. Sounds like the right equation for getting fit and getting into your desired size, right? Then why isn't the scale budging?

If your weight loss has stalled, consider whether your pre- or post-workout snacks are sabotaging you.

Two scoops of a protein powder can add as many as 300 calories to your day. You'll get the same from some protein bars. Certain brands of ready-to-drink protein drinks are over 100 calories. Other sports drinks may add up to 50 calories. Read labels, be aware.

Try these tips to tip the scales in your favor and feel great while getting fit:

  • Hydrate with H20. Calorie free and refreshing, water is a good choice pre-and post-workout — and all day long.
  • Tweak your timing. Move your workout within range of your meal to act as either pre-workout fuel or post-recovery fuel.
  • Divide and win. If a pre- or post-workout snack makes you feel energized, reduce how much you eat at one meal and use the balance as a snack.

Unless you are doing high-intensity training. you probably don't need any extra or recovery calories, electrolytes, carbohydrates or protein.

Eat well, eat real foods. Focus on nutritious carbohydrates, including fruits, vegetables, and whole grains, with meals. Drink plenty of water. Keep moving.

To your health and wellness,


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Jan. 16, 2013