Below is a copy of an article written by Nancy Clark MS RD CSSD. Working through all the fads and misconceptions is an essential component of nutrition therapy and recovery from any eating disorder. I am very interested in YOUR opinions, so please let me know in the comments below!
The Athlete’s Kitchen
Copyright Feb. 2020: Nancy Clark MS RD CSSD
Eating Clean: Unintended Consequences
- I’ve started eating clean; quinoa and brown rice. No more white rice.
- I haven’t had cookies for ages. I’m eating clean—no added sugar.
- When I visit my parents, I bring my own food. It’s healthier….
- Eliminating table salt when cooking and at the dinner table reduces your intake of iodine. This mineral was added to table salt in the 1920s to eradicate goiter (a thyroid disorder). Iodine is in dairy milk, saltwater fish, and seaweed. If you rarely eat those items, and add no salt to your food, your iodine intake could be quite low. Iodine deficiency is associated with infertility, poor brain development in infants, low metabolism, and chronic fatigue syndrome.
- Pink Himalayan salt, sea salt, or other specialty salts are not iodized. Nor is the salt used in commercial foods. If you are an athlete who sweats heavily and craves salt, don’t hesitate to enjoy a sprinkling of iodized salt.
- Cutting out red meat reduces your intake of iron, a mineral needed to prevent anemia and needless fatigue. Anemia is prevalent among females who lose iron via menstrual bleeding. Studies suggest 20% to 50% of collegiate female athletes experience anemia. Male athletes are also not immune from becoming anemic. A study with collegiate male runners suggests about 20%were iron-deficient.
- If you choose to abstain from eating iron-rich red meat, be sure to consume alternate sources of iron, such as chicken thighs, tuna fish, dried beans, and iron-enriched breakfast cereals. Note that all natural cereals, like granola or Puffins, have no additives. That means, they have no added iron. For people who eat no red meat, this further reduces their chances of consuming adequate iron.
- Eliminating enriched white bread and other refined grains also reduces the intake of iron, as well as B-vitamins such as folic acid. These nutrients are added to help prevent deficiencies. Folic acid is of particular importance for women who might become pregnant; it helps reduce the risk of birth defects. A diet with some enriched and fortified refined grain foods boosts intake of this important nutrient. Given US Dietary Guidelines recommend half of the grains you eat should be whole grains, the other half can be enriched grains. Yes, white pasta and breads do offer nutritional value! Mix ‘n match your grains.
- Eliminating “carbs” (starchy foods, such as bread, bagels, pasta, rice, etc.) can easily lead to “dead legs” and poorly fueled muscles. I counsel far too many athletes who train hard and eat just protein and veggies for dinner, with no “carby foods.” Even athletes who eat a lot of veggies with a meal will unlikely consume the recommended 3 to 5 grams of carbohydrate per pound of body weight that optimally replenishes the muscle glycogen stores of competitive athletes. This comes to at least 1,200 calories of carbohydrate a day for the 150-pound athlete who exercises 1 to 2 hours a day. This is far more carbs than found in a large salad doused with 500 calories of dressing! No wonder I hear so many complaints about fatigue, dead legs, and poor workouts from athletes who have “knocked off the carbs.” Eating a grain food as the foundation of each meal resolves the problem.
- Eliminating foods with added sugar eliminates a lot of (fun) foods. Do you really want to never enjoy cookies or birthday cake ever again—without feeling guilty, that is? Is something wrong with enjoying a sweet treat in moderation? No! US Dietary Guidelines state 10% of total calories can come from refined sugar. For most athletes, that’s 200 to 300 calories of added sugar a day (50-75 g) that helps fuel muscles.

Sports Nutritionist Nancy Clark, MS, RD counsels both casual and competitive athletes in the Boston-area (Newton; 617-795-1875). The 6th edition of her Sports Nutrition Guidebook (2019) can help you eat wisely and well. Visit NancyClarkRD.com. For her online workshop, visit NutritionSportsExerciseCEUs.com.