Marie Spano


Marie Spano, MS, RD, CSSD, CSCS is a sports dietitian with a MS in Nutrition and BS in Exercise and Sports Science. She consults with professional, recreational and collegiate athletes. In addition, Ms. Spano is a freelance writer, national spokesperson and food, beverage and supplement industry consultant. She is a former Division 1 cross country runner who now spends more time in the gym than pounding the pavement.

For more information, visit her website:


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  • What Does “Eating Clean” Really Mean?

    The most popular term for improving your nutrition is unfortunately also the most confusing. Let's pull back the "clean" curtain and see what really works for fat loss!

  • How Açai Berries Are Good For You!

    Acai is not a miracle weight loss supplement and it will not help you burn fat. However, it is a healthy berry that's loaded with antioxidants. Find out how this berry really can help you.

  • Are Carbs Wrecking Your Body? Yes, Says One Well-Known Science Writer

    Gary Taubes may go against the usual nutrition grain, but he has the argument to back it up.

  • Should You Go On A Cleanse?

    Cleanses are all the rage, but is one really the best choice for you? Dietician Marie Spano lays out the pros and cons for athletes.

  • In Defense Of Processed Foods

    Processed foods have become an easy villain among fit-minded people—too easy, in fact. Here's why cutting processed foods out of your diet is a big-time mistake!

  • How Fish Oil Increases Joint Mobility!

    You may be taking fish oil to help prevent heart disease... But did you know that fish oil can also increase joint mobility? Learn more.

  • Fighting Off Free Radicals

    Think you can only get antioxidants through supplements or expensive juicing machines? If you're losing sleep for fear of losing the battle against free radicals, it's time for an antioxidant reality check!

  • Athletes Need Their Veggies: 3 Vegetables You Need To Eat

    Vegetables are the nutritional backbone of a healthy diet. Don't push them to the side of your plate! Make friends with the produce department for better health and performance.

  • Resveratrol Benefits: How Good Is This Grape-Skin Supplement?

    Reservations about resveratrol? Learn what this cutting-edge ingredient is all about, and get caught up with the latest resveratrol research!

  • Are You A Gluten-Intolerant Bodybuilder? If So, You MUST Read This!

    If some grains are a pain, you may have a more serious problem. Here's everything the fit need to know about gluten intolerance.

  • 3 Reasons To Avoid The Blood-Type Diet

    For starters, it has no basis in science or reason. Learn how the fit-minded should eat instead.

  • How The Food Guide Pyramid Can Make You Fat In 2011.

    When food politics and science collide, we end up with the Food Guide Pyramid which is now known as MyPyramid. It's the government's best attempt at giving one mass nutrition prescription that fits the entire nation (an impossible task).

  • 5 New Year Supplements For Better Brain Power And Focus

    With the new year approaching perhaps it's time to look into new ways of prolonging and supporting your physical health and mental prowess.

  • How Bodybuilding Helps You Choose The Right Supplement!

    Nowadays we are faced with more choices than ever before. Finding the right supplement for your needs can be a daunting task. Bodybuilding can help. Find out how.

  • How Bodybuilding Helps You Organize Your Life!

    Do you ever feel like your life is mass chaos? Just can't seem to ever get things in order? No worries, bodybuilding will keep you organized and on track.

  • Boost Your Energy With Biotin!

    The modern lifestyle is busier than ever, and many are finding they don't have enough time in the day. Getting a little energy boost may be just what you need to finish all your daily tasks. See how biotin can help.

  • How Anti-Inflammatory Foods Help You Recover Faster!

    If you workout, chances are you'll experience pain and tender muscles at some point in your life. Think twice before you reach for the anti-inflammatory medication. Those pills may be slowing down your recovery.

  • How Bodybuilding Can Help You Recover From Mono!

    If you thought that mono affects only the kids in college dorms, think again. Don't worry too much. Your bodybuilding lifestyle can help. Find out how.

  • How Supplementing With Iron Can Fight Fatigue!

    Yes, our days are busy, but if you are fatigued all the time, it may not be your busy schedule that's sapping your energy. You may be dealing with an iron deficiency. Find out how iron helps fight fatigue.

  • How The Bodybuilding Supplement Tea Can Enhance Health!

    Tea is the second most commonly consumed beverage worldwide, with good reason. Tea is a calorie-free beverage bursting with natural benefits. If you get bored with water, brew a cup of tea and toast to good health.

  • How The Bodybuilding Supplement Creatine Enhances Your Health!

    In the gym world, creatine is known for its ability to boost strength and power. Creatine is one of the best supplements an athlete can take. But, did you know that it has other benefits as well? Find out more below...

  • How Bodybuilding Can Help You Network!

    In fact, there is a reason social networking has grown like wildfire. Networking is powerful stuff. Find out how bodybuilding and networking can help you.

  • How A Heart Rate Monitor Can Help You Train Better!

    If you want to lose weight, get ripped, get faster or improve your conditioning, a heart rate monitor is a tool you should not live without. Find out more below!

  • Why You Need Essential Fatty Acids!

    Whatever you are looking for in your food, don’t take for granted the vital nutrients that you get from your food. Essential Fatty Acids are part of those nutrients that do a variety of very good things in our body. Find out more below!

  • Caffeine And Weight Loss: 3 Reasons It Can Help Your Fat Loss Goal!

    If you are overweight and looking for a pick-me-up that may also support your body burning a few extra calories, look no further than caffeine.

  • How Mangosteen Enhances Health!

    You have enough protein, some complex carbs, non-starchy vegetables but wait, where's the fruit? Find out why you should try mangosteen!

  • What To Eat When Eating Out - International Fare Best Choices!

    International food can be very flavorful, but it can also be very fattening. To avoid completely blowing it stay mindful of the following list. Learn more.

  • How A Favorite Bodybuilding Supplement - The Multivitamin - Can Enhance Your Looks!

    If you've ever sat in a drug store staring at rows of multivitamins trying to figure out which one you should get, you aren't alone. Many people choose multivitamins for a little added health insurance or the promise of more energy.

  • How The Bodybuilding Supplement Whey Can Boost Immune Health!

    Most bodybuilders take whey protein to boost muscle growth after they workout. Some also include whey protein based snacks, shakes and RTDs into their daily regimen. But, did you know that whey could also enhance immune health? Find out more below...

  • Enhance Your Memory With These 10 Brain Foods & Beverages!

    Regardless of advances in technology, we still need to rely on the most massive computing system around – our brain – to remember 'stuff'. So here they are folks, my top 10 Brain Foods...check them out!

  • What To Eat When Eating Out - Jason's Deli High Calorie Menu!

    Jason's is a seemingly very healthy deli with pitfalls lurking between the healthy choices. Use the following menu descriptions to see what is safe or not!

  • BCAAs - Why You Should Fit Them Into Your Fitness Goal!

    How many of us can say we have the perfect supplement stack? Learn how to fit BCAAs into your fitness goal to see better results faster!

  • Nutrition Bars And Satiety - Avoid Hunger All Day!

    Hunger can wreak havoc on your diet! Have you thought about nutrition bars to help you through the day? Read on to learn how these convenient snacks can help you avoid hunger all day!

  • What To Eat When Eating Out - The Airport: Critical Tips For Bodybuilders!

    If you ever fly you've probably been stuck in an airport with few to no food choices... What is a clean-eating bodybuilder to do? Here are some great tips including food you should carry and more. Read on.

  • Vitamin D - Why It's Essential For Muscle Health!

    If you want to build muscle tissue and strength, you probably pay close attention to your training regimen, supplements, and pack your diet with foods that promote a strong body. But, have you thought about your vitamin D intake?

  • Hyaluronic Acid: How The Bodybuilding Supplement May Fight Aging!

    How do some people stay young looking despite advancing age? If you take good care of the largest organ in your body, your skin, you may end up looking years younger than you are...find out more below!

  • 4 Ways Beta-Alanine Supplementation Can Buffer Muscle Fatigue!

    Do you wonder what makes your muscles fatigue during your workout? Beta-alanine may help you buffer muscle fatigue! Find out more below.

  • How Bodybuilding Can Help You Enjoy Life!

    When you think of your life, are you happy most days of the week? Read on, bodybuilding will bring more enjoyment to your life.

  • 5 Reasons Why Coenzyme Q10 Can Curb Statin Related Myopathy!

    Statin drugs are a class of the most commonly prescribed medicines for lowering cholesterol. Studies have hypothesized that statin-related muscle inflammation and myopathy are caused by CoQ10 deficiency. Find out more below!

  • Top 2 Reasons Caffeine Can Help Fight Fatigue!

    Can you imagine being able to take the time for a mid-day snooze, wake up refreshed and finish out your workday? Too bad it's just a pipe dream. When fatigue sets in, caffeine can help you fight the battle...learn more below!

  • How Supplementing With Creatine Can Boost Your Bench!

    Why aren't you piling on the plates when you max out on the bench press? It's time to take a closer look at what creatine can do for you. Find out more.

  • How Bodybuilding Can Help You Manage Ulcerative Colitis!

    If you have ulcerative colitis you can live a long healthy life by managing your symptoms to the best extent possible. Learn more.

  • How Bodybuilding Can Help You Manage Grief.

    Grief is a mix of emotions and memories in response to a loss. Loss may be due to any number of life events... Learn more.

  • How Bodybuilding Can Help You Manage Asthma!

    While some people will use asthma as an excuse not to exercise, bodybuilding has taught you that you can overcome challenges... Learn more.

  • How Bodybuilding Can Help Your Attitude!

    Have you ever run into people who always have a bad attitude? Do you know if you are one of them? The good news is that you can change. Find out how.

  • How Bodybuilding Can Help Save Your Life!

    There are many unforeseeable hazards that we come across every single day. And, staying healthy may help you avoid complete disaster. Learn more.

  • How Bodybuilding Can Help You Develop New Skills!

    You have to change with the times and building skills takes time and practice. Here are steps you should take to develop a new skill. Find out what they are.

  • How Glutamine Can Ward Off The Common Cold!

    Glutamine can become essential during times of illness, stress or injury meaning you may need supplemental glutamine. Find out more.

  • How Whey Protein Can Help You Drop Body Fat!

    If you've made changes but you still can't seem to drop that stubborn body fat, consider how the bodybuilding supplement whey protein may help. Find out more.

  • How Bodybuilding Can Help Achieve Your Goals!

    If you didn't have anything to work toward how would you know where you are going and when you arrive? Find out how SMART goals and bodybuilding help.

  • How Bodybuilding Can Help You Manage Celiac Disease!

    Gluten has become a hot topic lately and this protein has been given a bad rap. Gluten is the center of attention for people with celiac disease... Learn more.

  • How Bodybuilding Helps You Achieve Your New Year’s Resolutions!

    New Year's resolutions serve a number of purposes. Find out how bodybuilding can help you achieve your new goals and start the new year right!

  • How Bodybuilding Can Help You Manage Allergies!

    Runny nose, sneezing, scratchy throat and watery eyes may mean you have allergies. Allergies suck but they are manageable, with a little effort. Learn more.

  • How Bodybuilding Can Help You Get Over A Relationship!

    When someone leaves your life there is a reason and hanging on won't help you... as a bodybuilder, I know you value yourself and your time. Find out more.

  • What You Can Expect At Panera Bread: More Than Just Breads And Bagels!

    Panera Bread has more than just breads and bagels. If you modify some of their offerings, you can walk away with a pretty healthy meal that won't ruin your physique. Also great for post-workout... Learn more.

  • How Bodybuilding Can Help You Manage Lupus!

    Autoimmune diseases such as lupus can affect your life but, bodybuilding can give you the tools you need to cope with this disease. Learn more.

  • How Bodybuilding Can Help You Boost Your Memory!

    We all forget things from time to time or select what we take in and process and dump the rest. Fortunately, this typically won't cause many problems except maybe a spouse who keeps nagging you ... Learn more.

  • How Bodybuilding Can Help You Manage Lyme Disease!

    For those who love everything the outdoors has to offer, it is important to be especially aware of the methods of prevention, detection and management of this disease. Learn more.

  • How Bodybuilding Can Help You Prevent Injuries!

    Life happens and injuries happen. Some factors contributing to injuries are within your control whereas others are not. In younger individuals reckless behavior or taking risks both contribute to injuries... Learn more.

  • What To Eat When Eating Out - Your Best Bets At Subway!

    Subway has come a long way since I was in high school. Your best bets at Subway depend of course, on your goals. You can still achieve your fitness and physique goals with a hectic schedule. Learn more.

  • How Bodybuilding Can Help You Boost Your Motivation!

    Have you ever met a person who views every day as an opportunity? They have a few secrets that help them. Here's how bodybuilding fits in to the equation so well. Learn more.

  • What You Can Expect At California Pizza Kitchen: Menus Can Be Deceiving!

    California Pizza Kitchen, aka CPK, has a wide variety of seemingly healthy choices on the menu. But, their nutrition information may shock many... Find out just how many calories you can expect. Learn more.

  • How Bodybuilding Can Help You Build A Positive Outlook!

    At some point, life throws a few curveballs. Everything seems like it's on track but abruptly changes. If you stay positive, have a can-do mindset, there are few things you can't overcome. Following tips can help. Learn more.

  • How Bodybuilding Can Help You Manage Symptoms Of Hypothyroidism!

    Hypothyroidism literally means underactive thyroid, the gland located in the front of your neck that produces certain hormones that affect your health. Hypothyroidism is characterized by a sluggish metabolism. Learn more.

  • How Bodybuilding Can Help You Manage Crohn's Disease!

    Having Crohn's disease may make you feel down, discouraged and leave you in pain when this disease rears its ugly head. And, your friends may not understand what you are going through... Learn more.

  • What To Eat When Eating Out - KFC Won't Blow Your Diet!

    Whenever I think of KFC, I think of fried chicken and biscuits. KFC actually has more healthy options than many fast food restaurants. Find out more.

  • How Bodybuilding Can Help You Manage ADD/ADHD!

    If you have trouble paying attention, staying on task and organized, you may have ADD or ADHD. Though commonly thought of as affecting only children, adults can also suffer... Learn more.

  • How Bodybuilding Can Help You Cope With Male Pattern Baldness!

    Though bodybuilding can't prevent hair loss it can change the way you look at yourself. Bodybuilding can build your self-esteem to new heights... So how is male pattern baldness diagnosed? Learn more.

  • How Bodybuilding Can Help You Manage Chronic Fatigue Syndrome!

    Between 1 and 4 million Americans suffer from Chronic Fatigue Syndrome (CFS). This illness leads to incapacitating fatigue that isn't improved by rest and can lead to a decrease in physical activity and stamina. Learn more.

  • How Bodybuilding Can Help You Develop Better Relationships!

    Have you done everything you can to develop great relationships? They are, after all, the key to our happiness and success. Here are some powerful ideas and tips to develop those relationships. Try them now!

  • How Bodybuilding Can Help You Manage Osteoarthritis!

    If your joints hurt how will you exercise? Actually exercise will help keep your joints movable and help minimize osteoarthritis pain. Here's how:

  • How Bodybuilding Can Help Keep Your Eyes Healthy!

    Most of us don't think about our eyes until something goes wrong. It is often the noticeable changes that bring us to the optometrist to get our vision checked. But, we should be aware of our eye health... Learn more.

  • Bodybuilding Can Decrease Your Risk Of Developing Type 2 Diabetes!

    Type 2 diabetes doesn't appear overnight. It takes time for it to develop which means you have time to take the necessary measures to halt its development in its tracks. Learn more.

  • How Bodybuilding Can Help You Prevent Sarcopenia!

    Bodybuilding is one of the best things you can do to help prevent sarcopenia or slow it's onset. This makes sense right? You want to prevent muscle loss. Here are the myriad ways that bodybuilding can help...

  • Bodybuilding Can Help You Prevent Osteoporosis!

    Right now you are picturing blue-haired, frail, little women who are hunched over. That's the telltale sign of osteoporosis right? Wrong. Learn more.

  • How Bodybuilding Can Help You Fight An Eating Disorder!

    People from just about any walk of life could suffer from an eating disorder or disordered eating. And, many people with eating disorders become very adept at hiding the signs and symptoms... Learn more.

  • How Bodybuilding Can Help You Increase Your Libido!

    Do you lie awake at night wondering why you have no sex drive even though your partner is the best thing that has happened in your life? You are far from alone - many people are affected... Learn more.

  • 3 Ways Bodybuilding Helps You Avoid Cancer.

    Is cancer an inevitable diagnosis for some of us? Not necessarily. There are many steps you can take to decrease your risk of developing various types of cancer. Learn more.

  • How Bodybuilding Can Help You Sleep Better!

    As an athlete you know how important rest is. But in today's society so many of us skimp on sleep so we can get more done during the day or we just stay up too late... Learn more.

  • Bodybuilding Makes You A Better Parent!

    What makes a good parent? Someone who puts their family's needs in front of their own and is completely devoted to their children. However, many experts believe that this is exactly what you shouldn't do. Learn more.

  • Bodybuilding Helps Decrease Stress!

    Stress is defined as an emotional state characterized by muscular tension, irritability, depression and an increase in blood pressure.

  • Bodybuilding Helps You Meet Friends!

    Did you recently move to a new city? Looking for people to hang out with? Or maybe all of your friends are hitched with little ones ... If you feel like you're in need of a little company, plan on meeting new friends.

  • Bodybuilding Can Help You Decrease Your Risk For A Stroke!

    Many of you know someone whose life has been permanently altered by a stroke. And, a stroke doesn't just affect the person who suffered from it. It also affects the lives of those around them... Learn more.

  • Transform Your Environment, One Week At A Time: A Guide For Beginners!

    Small changes can make a major difference in your life. Just think about the person who gives up their two-a-day soda habit; they can lose up to 29 lbs in one year without doing anything else. Learn more.

  • 6 Ways Bodybuilding Will Help You Find Love!

    So you think it's your buff body that will help you score dates right? Think again. It isn't just hot legs and flat abs we are attracted to. Learn more.

  • How Bodybuilding Can Help You Enhance Your Communication Skills!

    Have you ever walked away from a conversation totally confused? Maybe the person you were speaking with took what you were trying to say out of context. Here are some aspects and additional tips to enhance your communications.

  • Bodybuilding Decreases Your Risk For Cardiovascular Disease!

    CVD is the #1 cause of both death and disability among men and women in the United States. Every year almost 700,000 people die of heart disease in the United States. Learn more.

  • Bodybuilding Can Help You Manage Type 1 Diabetes!

    You can't prevent type 1 diabetes but you can lead a healthy life and minimize your chances of developing the myriad complications that are associated with diabetes. Bodybuilding can help you do this.

  • How Bodybuilding Can Help You Be A Better Husband!

    Being a good husband takes effort. You aren't solely responsible for yourself anymore but instead have to be considerate of another person's thoughts, feelings, etc. Here are some of the skills that will make you a good husband:

  • How Bodybuilding Can Help You Beat Binge Eating!

    This article will give you the real truth on binge eating and help you incorporate techniques to beat it, whether you suffer from an occasional binge episode or a full-blown eating disorder. Learn more.

  • How Bodybuilding Helps...

    Follow our Bodybuilding Helps... series and learn why you shouldn't be controlled by your environment, but why you should control it.

  • Bodybuilding Can Help You Manage Rheumatoid Arthritis!

    Bodybuilding can help prevent some diseases (sarcopenia and osteoporosis to name a few) and help manage the symptoms in other diseases such as rheumatoid arthritis.

  • How Bodybuilding Can Help You Quit Smoking!

    Soon nobody believes a smoker when they say they are quitting. But, this article will give you the tools you need to fight back and motivation to keep working at giving up tobacco for good. Learn more.

  • How Bodybuilding Can Decrease Your Chances Of Catching The Flu!

    Can bodybuilding really help you prevent your chances of catching the flu? Yes indeed, it can. Bodybuilders not only develop their muscles but they also develop many other aspects of their life... Learn more.

  • How Bodybuilding Can Help You Find A Job!

    Are you out of work? There are plenty of ways you can spend your time that may pay off more than scouring the job boards. That's right; bodybuilding can help you find a job. Here's how:

  • Firing Up Motivation: Spark New Ideas To Renew Your Transformation!

    Does your significant other ask you why you have to go to the gym several nights a week? Don't worry, you aren't alone. Use the following tools to fire up your desire to transform. Start here and feel the confidence build!

  • Bodybuilding Helps You Beat Obesity!

    If you love resistance training, you are in luck, bodybuilding is the ticket to keeping yourself healthy and keeping the fat weight off. Bodybuilding can help you decrease the many risk factors associated with obesity... Learn more.

  • Money Management: Bodybuilding Helps You Get Out Of Debt!

    Debt seems to be a common theme these days. What can you do if you have debt and how can you get out? Use the following money & fitness tips to find financial success! Read on.

  • Bodybuilding Can Help You Be A Better Employee!

    Good employees are indispensable and bodybuilding may be the key to the next level. How can you get there too? Read on and you'll realize why you should continue bodybuilding for the sake of your career.

  • Bodybuilding Can Help You Beat Some Forms Of Depression.

    Depression comes in many forms but all affect your life in one way or the other... There are several steps you can take to fight back against mild forms of depression. Luckily, weightlifting is one of them. Find out more.

  • Navigating Food Choices On Thanksgiving Day!

    What started for one purpose (to give thanks) inevitably turned all (or mostly) about food. Here are some tips to help you stay healthy this Thanksgiving.

  • 10 Nutrition Strategies For Ripped Abs!

    A 6-pack is the hallmark of having a ripped body. No fitness or figure competitor would be caught without one. Try these 10 strategies and soon you'll want bathing suit season to be a year-round event.

  • Thermogenics And Calorie Burning: Is It The Caffeine?

    Pick up any thermogenic product and I am willing to bet that it contains caffeine. Caffeine or caffeine-containing botanicals, are often formulated into weight loss products. Here's the latest...

  • Power Foods For Your Backpack Or Lunch Bag!

    Are you planning ahead and ensuring that you have the food and drinks you need to carry you through your school day? Here are a variety of tips and solutions. Try them now.

  • Navigating Your School Cafeteria: Healthy Options For Athletes!

    What aspects of nutrition help fuel athletic performance in a school cafeteria? My goal is to help you make better food choices than I once did. Here are options you have available right on your own campus. Check it out!

  • Is Creatine Safe Or To Blame? Large Studies Cover This And Known Benefits!

    Is it really the creatine that is causing your cramps? Likewise, is creatine to blame for all the cases of dehydration we read about? Learn more.

  • The Real Deal Or An Impostor? 5 Steps To Avoid Garbage Products

    Somewhere between the glossy ads and inflated marketing claims or testimonials lies the truth. Few dietary supplements have scientific studies... Get educated with these 5 useful steps!

  • 15 Healthy Delicious Foods That Are Good For Your Heart!

    The more diet is involved the more you have wiggle room to decrease your risk. Instead of telling you what you can't eat, I am going to outline 15 foods you should include in your diet.