Posts Currently viewing the category: "Macronutrients"

Recently, several clients have asked about how to tell if a food is high sugar. They always seem to ask about fruit – “isn’t fruit high in sugar?” In my practice, I draw the line between two kinds of sugar – naturally occurring in the food, and added. I’m OK with naturally occurring sugar. If…(Read More)

Gimme Some Protein Power!

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When I work with endurance athletes I find they often put the emphasis on getting enough protein. Or, more protein. Or, lots and lots of protein. Your body uses protein to build and maintain muscles, cartilage, skin, and blood as well as in the production of hormones and enzymes. Your body doesn’t  like to…(Read More)

The last few posts have been about setting up your personal nutrition plan. The last post pulled it all together for those who want to maintain their weight. What if you want to lose weight or fat? In order to lose weight, you should eat fewer calories than you burn – you need to create…(Read More)

The last four posts have involved determining how many calories, protein, fat, and carbohydrates you need each day. This post will describe how to pull all of this information together into a plan for you. First, determine how many calories you need. Sandy, our marathoner, has an estimated Resting Metabolic Rate of 1337 calories. We…(Read More)

On May 18, I participated alongside the “REFUEL | “got chocolate milk?TM” Campaign during Ironman Texas in Woodlands, TX. I was excited to see so many athletes taking a carton…or two…or eight…at the REFUEL tent at the Finish Line! I have been a big believer of lowfat chocolate milk as an effective…(Read More)

Fat Needs for Athletes

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Last week we covered protein needs for athletes. This week we will look at fat needs for athletes. Fat is often misunderstood by athletes and those trying to lose weight. They think that they need to minimize fat in order to “lean out” or lose weight. However, our bodies need some fat to help absorb…(Read More)

Protein Needs

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In the last post, I talked about determining how many calories you need on a daily basis. The second step in determining the composition of your diet is to determine protein needs. The recommendations for protein for athletes needs vary widely. The recommendation for sedentary people is 0.8 grams per kg of body weight…(Read More)

This post is the beginning of a series on determining how many calories, carbohydrates, protein and fat you need per day. Enjoy! Determining how many calories you need can be tricky. If you google “how many calories do I need” you get hundreds of results with all sorts of different calculators. How do you know…(Read More)

Sarah Seppa, my current fabulous intern from the University of Houston Dietetic Internship, wrote this blog about using real food during endurance and ultra-endurance training and racing. Thanks Sarah! An Ironman triathlon takes a long time to complete, 11 to 16 hours for most athletes, give or take.  100-mile races take even longer…(Read More)

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Dr. Penny



My goal is help you take control of your triggers so you can lead a normal life. I’ve had Irritable Bowel Syndrome for over 14 years. I’ve been told, “It’s all in your head.” And, “You just need to figure out what’s causing your symptoms” without being provided any help to figure it out. I’ve finally gotten my symptoms under control. I want to help you do the same thing. I want to help you get your life back.


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