Candace Chemtob

Coming off her win at the U.S. Open in October, Camille Serme started her New Year by capturing the 2017 Tournament of Champions.

New Year’s Resolutions

by Candace Chemtob “If you want to be happy, set a goal that commands your thoughts, liberates your energy and inspires your hopes.” —Andrew Carnegie It’s been a month since New Year’s Day, but let’s pause to remember that the new year brings the promise of good things to come. With new year’s resolutions still […]

Ready, Set, Go

By Candace Chemtob Whether you are a junior, college, professional player or a weekend warrior, preparation is essential to your success on the squash court. You have spent countless hours training and conditioning. Don’t drop the ball right before an important match. Those precious hours and minutes before you step on the court can impact […]


The Benefits of Caffeine

by Candace Chemtob Ninety percent of us are habitual coffee drinkers and can’t imagine starting the day without our morning cup. This love affair with coffee, and other caffeinated beverages, is deeply rooted and is traces back more than a millennia when a goat herder noticed his herd became energized after eating red berries (later […]

Composition of Pasta .

Understanding Carbs: Maximizing Performance

by Candace H. Chemtob, MS, RD, LD, CSSD As discussed in last month’s article, carbohydrates are the preferred fuel of high intensity sports. Popular fad diets, such as Paleo, Grain Brain, or gluten free diets, promote low carbohydrate diets. When dietary carbohydrates are limited, athletic performance is compromised. Winning eating strategies strive to increase “carbohydrate […]


Understanding Carbs: Beware Diet Crazes

By Candace H. Chemtob, MS, RD, LD, CSSD Carbohydrates are often misunderstood. Conflicting information regarding carbohydrates (carbs) is abundant and this doesn’t help. The latest diet craze, the Paleo diet, has only added to the confusion. The Paleo diet promotes a high protein, high fat, low carb diet based on the dubious premise that it […]

olive garden

An Athlete’s Guide to Dining Out

By Candace H. Chemtob, MS, RD, LD, CSSD Americans love dining out. It has become part of our lifestyle. One quarter of meals are now eaten outside the home (National Restaurant Association, 2014). And this year, for the first time Americans spent more money eating out than on groceries. But unfortunately, most restaurants focus on the taste […]


Avoiding Training Fatigue

By Candance H. Chemtob, MS, RD, LD, CSSD Fatigue is a natural response to rigorous training. Ignoring the signs of fatigue and overtraining can lead to disappointing athletic performance, a lack of enthusiasm, and increase the risk of injury. While training and conditioning improve speed, agility, and technique, recovery is also essential to maintaining or improving […]

While following a good nutritional plan will not necessarily improve your game, it is critical in helping you to maintain your quality of play during competition and practice. Burning nearly 1,000 calories per hour, failing to eat properly in advance can easily result in exercise-induced fatigue because of glycogen (the storage form of carbohydrates) depletion. Proper hydration is also critical in part because of loss of body weight during play.

Sports Nutrition Strategies: Reduce Your Risk of Injury on the Court

By Candace H. Chemtob, MS, RD, LD, CSSD Squash injuries are more common than you might think. A study of 155 players in New York City found an injury rate of 44.5%. Of those injuries, almost half required two weeks recovery time (Am J Sports Med, 1981). The highest “risk” players are novices and players […]


Spice It Up!

By Candace Chemtob, MS, RD, LD, CSSD Salt (Sodium Chloride): While technically a mineral rather than a spice, salt is used liberally to enhance the flavor of foods. Salt is the primary source of sodium in the diet, though it is common knowledge that Americans consume too much sodium, which is taking a toll on […]