Articles by Marie Spano MS, RDN

Sports, recovery foods and beverages

Fueling Performance at the Cellular Level

Emerging compounds like urolithin A, ergothionenine, and paprika xanthophylls are redefining sports nutrition by targeting mitochondrial health, muscle adaptation, and oxygen efficiency
Marie Spano MS, RDN
September 16, 2025

Sports nutrition is moving beyond protein powders and into the science of cellular energy. These next-generation ingredients promise better recovery, improved endurance and longer-lasting performance.


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Tape Measure and Healthy Foods

Weighing Options: Too Many Americans Still Overweight or Obese

As plant-protein ingredients continue to gain ground, new introductions to the market offer formulators more options for experimentation
Marie Spano MS, RDN
September 15, 2020
Where the focus in developing foods and beverages for better weight management once was on sweeteners and calorie cutting, today's weight-management products reflect the protein trend, especially the emphasis on plant proteins.
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Woman Drinking Water

Building Immunity

A healthy immune system keeps us active and energized
Marie Spano MS, RDN
June 18, 2018
Vitamins, minerals, beta-glucans, antioxidants, oligosaccharides, probiotics, and plant compounds all do their part to help build the immune system and keep us active and replete with the energy needed to get through the day—and life.
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Endurance athletes, such as cyclists, often opt for a high-fat or ketogenic diet

Pairing Nutrition with Exercise

Nutrition needs differ for anaerobic versus aerobic exercise
Marie Spano MS, RDN
October 18, 2017
Activity and diet are not mutually exclusive when it comes to weight management. It takes both for complete health. It also takes both types of exercise, anaerobic and aerobic, and each has its own nutrition needs.
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A Woman And Man Riding Bicycles Next to Each Other

Foods for the Muscle Bound

Protein reigns when it comes to combating muscle loss with aging
Marie Spano MS, RDN
July 20, 2017

Low protein intake is associated with reduced muscle mass and strength throughout life. Healthy elderly adults who consume more protein than their peers or take protein supplements, while still at risk, will lose less muscle mass as they age.


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Resistance training is a primary component of strengthening muscle mass

Muscle Maintenance

Foods and beverages packed with proteins, amino acids, minerals, and vitamins are being developed to better build and maintain muscles
Marie Spano MS, RDN
January 12, 2016

Muscle loss is a serious issue for men and women.


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Functional Foods for Energy

Functional carbs, vitamins, minerals and stimulants could help weekend warriors or hard-core exercise enthusiasts keep up their physiological and mental energy
Marie Spano MS, RDN
October 14, 2015

When it comes to refueling—whether running a Sunday 26-mile marathon or the weekly rat race—the requirements for both nutritive fuel carbs, proteins, fats and other energy sources is an inescapable need.


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