martin
I've been reading a lot about the many benefits of fish oils for athletes and I really want to start taking them. I've been doing some research and there are so many on the market it's hard to choose. I was hoping you could recommend a brand that you use with your athletes. Daniel
Daniel -
You're right that fish oil offers many benefits including: 
- Reduces Inflammation in the blood
- Reduces LDL "bad" cholesterol
- Increases HDL "good" cholesterol
- Reduces tryglycerides (fatty deposit in the blood)
- Decreases exercise-enduced asthma
I am a big believer in fish oil or any omega-3 supplement because we just don't get enough of it in our diet - mainly because there are only a few sources (fatty fish, flaxseed and walnuts). I know it's really hard to choose one but you want to look for one that contains both EPA and DHA and is either "ultra-purified" or pharmaceutical grade. If cost is an issue (these tend to be pricey) then go with the highest price you can afford! In the end - it's a great supplement that will provide long term health benefits so any amount of supplemental Omega-3 is beneficial regardless of what it costs.
Heather Campanile, RD / Sports Nutritionist
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Hi my question is on weight gaining and the principals on gaining weight because I've done the whey protien, I eat and yet I weigh nothing at all. Standing 6'5 and weighing in about 190 I have good strength and I have gotten everybody's two cents about how to gain weight - I work hard. I'm just looking for some advice from somebody that isnt a friend. Thanks.
Everyone thinks gaining weight is so simple - eat more, lift more and you're all set. Not quite. To successfully gain weight (by weight I ALWAYS mean muscle) you need three things: 
- Cean diet (lean proteins, healthy carbohydrates, unsaturated fats)
- Strength training
- Calorie Surplus (more calories than you burn)
You need to do ALL three of these things at the same time or you will find yourself exactly where you started. Most athletes don't have trouble with the strength training aspect it's usually the type and amount of food they put in their body. When I work with an athlete who is looking to gain muscle the first thing I do is clean up their diet (no fried foods, no processed sugar / soda / candy etc...). Once they learn how to eat properly I determine how many calories it will take to put on 1-2lbs of muscle per week. Athletes who are dedicated to eating right have great success. Check out this picture of Craig Dahl - a free safety currently training with us for the NFL combine. Craig came in about 6 weeks ago weighing 206 lbs and 8.6% body fat. Yesterday he weighed in at an impressive 217 pounds and 8.0% body fat. That is dedication.
Heather Campanile, RD / Sports Nutritionist
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Dear Heather: Do you ever work with any one other than athletes? I keep reading about the childhood obesity epidemic and was wondering if you counsel this population and what suggestions you offer. Thank you - Elizabeth
Dear Elizabeth:
At the Parisi Speed School we work with all ages and abilities including children who are classified as overweight or obese. In fact about a year ago we created a comprehensive program called "Fit Kids" that combines nutrition education and personal training. After realizing some of the kids who were training with us were not eating correctly we decided to offer a program that included both healthy eating and exercise. Thankfully we've been successful and have improved the self-esteem of these individuals through education and physical activity.
When I work with an overweight or obese child I try not to give them only "don'ts" and instead offer a lot of healthy suggestions so they feel empowered to make healthy choices on their own - without feeling too deprived. I also target the parents who are responsible for the food shopping, cooking, restaurant choices etc.... Kids will eat what is around them so removing the temptation encourages the whole family and prevents any one child from being singled out. Change does not happen over night but the goal is to keep the nutrition education very positive and motivating to prevent "food issues" or phobias. Thank you so much for writing in!
Heather Campanile, RD
We're already three weeks in to our NFL Combine and the guys are beginning to see some great results! With 
limited time our athletes are forced to go through "Nutrition Boot Camp" with little room for some of their favorite foods. To ensure each one of our athletes achieves their goal, body fat loss or muscle gain they follow a strict diet and supplement regimen. Here is an example of a day in the life of a Combine athlete:
- Breakfast: 7:30 am (Egg Whites, Fruit, Oatmeal or Cold Cereal)
- Pre Workout Drink
- Workout 8:30 - 10:30 am
- Post Workout Recovery Drink
- Lunch 12:00 pm: Sandwich with Soup or Salad
- Workout 2-3:30 pm
- Post Workout Shake
- Dinner 6:00 pm: Lean Proten with Rice, Pasta or Vegetables and Salad
- Snack
- Bed
In between meals the athletes are adding vitamins, fish oil, glutamine and BCAA to their routine to promote recovery and keep them in good health during these grueling two months.
Posted By: Heather Campanile, RD
Hi I was wondering if you could recommend a good nutrition book. I'm pretty strict with my nutrition but would like some information on how to get as lean as possible without sacrificing my peformance in training which tends to suffer when I cut calories. Thanks, Iestyn
Dear Iestyn:
Nutrition is one of the hottest topics today so dietitians, personal trainers, doctors, chefs etc....... are writing books about everything from sports specific nutrition to healthy 30-minute-meals. I love to search the book stores to see the new selection and often have a hard time choosing one or two favorites to add to my library. In the end I usually stick to sports nutrition books:
- Nancy Clarks Sports Nutrition Guidebook
- High Performance Nutrition
- Nutrition for Endurance Athletes
- Eating for Endurance
The greatest thing about these books is they are not just for nutrition professionals - any athlete can use them to help reach his / her goals (i.e., building lean body mass without sacrificing performance). I suggest going to your local bookstore and flipping through any nutrition book geared towards athletes (there are tons of them)! I have no doubt you will find what you are looking for. Thanks so much for writing in.
Heather Campanile, RD / Sports Nutritionist