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528 Chama, N.E., Albuquerque, NM 87108 http://www.cbass.com |
From The Desk Of Clarence Bass
By Clarence and Carol Bass
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Empty Calories?
"Empty calories" as readers of this website know, are not calories without calories! An article I read headlined, "Empty Calories Count."
And they do count. They may taste good, but they encourage us to eat more and result in gained weight. Examples include beverages such as sugary soda, pastries, ice cream and candy.
Empty calories are those that provide little health value. This is a simple but important concept, addressed by Harvard Health Letter in the March 2026 issue.
Avoid them to stay lean and healthy - and be a better athlete.
This is of particular importance for both competitive and recreational athletes. As physiological demands on the body increase when exercising, the demand for nutrients increases so performance can continue.
It is beyond the scope of this article to focus on specific sports requirements of food and fluid intake. But as Houston Methodist hospital states: all parts of your body - digestive track, immune systems, etc.- get their important vitamins, minerals and nutrients from food to function: protein for growth and repair, fiber to help control blood sugar levels and create a sense of fullness, and fats to provide slow-burning energy and help with hormone production and joint health.
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A whole foods diet, as I've said many times over the years, keeps us lean and healthy and has high nutrient density. I limit the eating of empty calories to special occasions: Christmas and birthdays are examples, and I get back to healthy eating the next day.
A whole foods diet doesn't mean that you must limit your food intake to apples, oranges, corn, peas, etc. Naturally you must prepare chicken, seafood, beans, and lentils in order to eat them, and minimally processed foods such yogurt are also good choices. Just control the addition of sodium and sugar during cooking.
Empty calories cannot help with the important processes of the body that the athlete needs to maximize, so along with your training keep focus on how you want to use your calories to supply the nutrients, vitamins and minerals that will more readily help you achieve your goals.
Diet is your silent partner in the gym.
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This photo by Bob Gardner is one of my best. Limiting empty calories helped.
April 1, 2026
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