Plant Chat: Lisa Dorman Dishes on Optimizing Performance and Getting Lean—Legally!

I’m so excited to have my friend and colleague Lisa Dorfman on my blog today. In the sports and nutrition world, you have probably heard of Lisa referred to as The Running Nutritionist™. In fact, Lisa has competed in more than 34 marathons as a competitive runner. While Lisa has her fair share of personal experience in sports and nutrition, she also has made her mark professionally. Over the past three decades, Lisa has contributed her diverse knowledge on integrative sports, performance and clinical nutrition counseling with the public. Based in Miami, Lisa just released her seventh book, Legally Lean: Sports Nutrition Strategies for Optimal Health & Performance (Momentum Media.) I was very happy to contribute a recipe (page 197, Quinoa with Grilled Vegetables) and some tips for vegetarian athletes (page 49) in her book, as well. Lisa set aside some time to speak with us on her latest book.

In the past you have written books with a specific target audience (i.e., vegetarian athletes, football players). What is your target audience for this particular book?

Legally Lean is a sports performance book for athletes and fitness-minded individuals looking to obtain optimal health and improve their athletic performance. Originally, the book was going to be targeted towards high school students to deter from illegal sports enhancement substances. However the book branched into broader audience where the principals are still important.

As with all of my previous books, this book has a giving back component. 10% of all of the proceeds are donated to the Taylor Hooton Foundation (www.TaylorHooton.org.) Taylor Hooton was a baseball player who took steroids and eventually took his own life. This foundation has partnered with organizations such as MLB and NFL. This foundation was appropriate for this particular book because both piggy-back on the steroid temptations that athletes face.

What sparked your interest in this particular book?

The books previously written were for more specific sport & nutrition topics, whereas this book has been an excellent place to pull together all of the information on performance nutrition into one place.

What are the primary factors that affect a person’s sports performance?

There are three main factors that affect a person’s sports performance: consistency, calories/energy, and “getting the biggest bang for your buck.” It is essential that athletes follow a consistent schedule in terms of fueling, activity, and rest. In addition, people need to be sure that they are consuming enough calories and the appropriate sources to fuel recovery. Finally, choose the most nutritious foods that you can both afford and physiologically tolerate. Another key to performance is allowing time/intensity off for rest/recovery day.

What are some nutrients that we often overlook or lack in our diet?

People often overlook minerals, such as magnesium. Magnesium is important for over 300 different metabolic processes in the body. If people are avoiding foods such as nuts, beans and grains, then they are likely missing out on sources of magnesium. Similarly, we often overlook other nutrients which emerging research suggests contribute to performance, such as choline, Vitamin D, and the antioxidant glutathione.

What is the most important piece of advice that you give to the athletes you work with?

Besides the three principles that were already mentioned, the most important piece is recovery. I don’t think enough attention goes to recovery fuel and low intensity and/or volume days. After 30 years of high level endurance training and professionally competitive (triathlete) experience, I believe I can safely say I have mastered the art of recovery. Recovery should most certainly include fuel, fluids, rest and fun.

Do you recommend athletes ever follow a vegan or vegetarian diet during their season? Why or why not?

While I have been a vegetarian since I was 15-years old, it is not something that I pressure anyone to do. Just like all eating practices, it may not be practical for everyone to follow over time while maintaining the high calorie demands of high energy requiring sports, ie football. However, when clients are curious about vegetarian diets, I share my experiences and the research and how it has benefited myself and 17 Olympian and World Class athletes I featured in my first book, The Vegetarian Sports Nutrition Guide (Wiley, 2000.) I don’t necessarily feel like I have to sell it. I often need to reassure parents of younger athletes who want to try plant-based diet for sports that they can be healthy, grow normally and perform well with training and preparation.

Lisa’s book is available now on her website, www.legallylean.com, or directly on Amazon. You can also stay connected with Lisa on her Facebook page, Legally Lean and Twitter @foodfitness.