Archive for the ‘Protein’ Category

Nutrition for Maximum Output

Tuesday, March 29th, 2011

Have you ever felt exhausted half-way though a workout even though you know you haven’t been pushing yourself to your full potential?  Or worse, you feel dizzy and weak and unable to complete the workout?   If so, you are probably not taking in adequate nutrition before exercise.

Fueling for your workout and following up with proper nutrition is key to optimal performance, recovery, and weight loss.  Pre-workout eating is important to give you the energy you need to perform.  Post-workout eating is important to replenish your glycogen stores, repair your damaged muscle tissues and replenish electrolyte losses.   But many people unknowingly skip this important aspect of training.   You may be unknowingly sabotaging the hard work you put in at the gym.  Use these tips to learn how to make sure you are properly fueling for your maximum output.

  • If you exercise in the evening right after work or class make sure you pack a healthy snack to eat between lunch and your workout so you don’t arrive at the gym hungry.  A good pre-workout snack should be between 150 to 200 calories.  Some snack ideas include:
    • Cereal with skim milk
    • 1 slice of whole wheat bread and 1 tbsp peanut butter
    • A protein shake (milk or almond milk, 1 scoop protein powder, 1/2 banana, ice)
    • 1 cup low fat yogurt with 1/2 cup fruit
  • If you are working out around a meal time try eating part of your meal before and part immediately after to avoid overeating.
  • Experiment with the timing of your intake and the types of food you are eating until you find what works for your body.  Give yourself time to digest.  Some people can workout right after eating while others need at least an hour.  Some people do fine with fiber-rich foods while others need to keep it simple.  Pay attention to what works for you.
  • If you are exercising longer than 1 hour you need to replenish your glucose stores with quick, simple carbohydrates.  Avid runners and cyclers have cited everything from energy chews to GU to jelly beans as their mid-workout pick-me-up.  Find what works for you to give you a quick shot of energy.  Remember that this  is only for people participating in endurance exercise longer than 1 hour.
  • The best time to refuel after your workout to promote efficient replenishment of glycogen storage is no longer than 30 minutes post-exercise, but preferably even sooner.  Your post-workout fuel should be a combination of carbohydrates and protein (think chocolate milk- read more by clicking here).  Protein repairs your damaged muscles, reduces cortisol output, and works with the carbohydrates to increase glycogen replacement.  Remember they work synergistically so you need BOTH carbohydrates and protein for optimum recovery.
  • Fueling after your workout is a delicate balance between proper recovery and over eating.  Working out before a meal so that your post-recovery refuel is actually your breakfast, lunch, or dinner can prevent the intake of additional calories from snacking.  Just make sure you have something before your workout too.

 

Posted in Carbohydrates, Exercise, Healthy Eating, Protein, Weight Loss, Weight Management | Comments Off

How Much Protein Do You Really Need?

Monday, February 21st, 2011

The Basics

The average person needs at least 0.8 grams of protein per kilogram of bodyweight a day to maintain normal body functions (divide your weight in pounds by 2.2 to convert to kilograms).  Skeletal muscle accounts for approximately 62% of protein found in the body but protein also plays an important role in such functions as creation of antibodies for immune responses, blood clotting factors, neurotransmitters, hormones and enzymes.  If a person does not take in enough protein through diet, muscle breakdown will occur in order for the body to compensate and continue these necessary processes.  However, protein malnutrition is seldom seen in the healthy American adult unless a person is in a disease state as the average American adult eats about 100- 125 g of protein daily.

The Sources

It’s easier than you may think to get enough protein through your diet alone.  Spreading your protein intake out throughout the day will also help keep you feeling satiated and less likely to overeat.  The following is a list of common sources of protein (a  3 ounce portion of meat is visually equivalent to the size of a deck of cards):

  • Beef (6 oz.) – 54 grams
  • Turkey, breast (6 oz.) – 51.4 grams
  • Chicken, breast (6 oz.) – 37.8 grams
  • Ham (6 oz.) – 35.4 grams
  • Salmon (6 oz.) – 33.6 grams
  • Kidney Beans (1 cup) – 13 grams
  • White Beans (1 cup) – 19 grams
  • Cottage cheese (1 cup) – 28.1 grams
  • Yogurt, low fat (1 cup) – 10.7 grams
  • Milk, non fat (1 cup) – 8 grams
  • Tofu (6 oz.) – 13.8 grams
  • Peanut Butter (2 Tbsp.) – 8.1 grams
  • Almond Butter (2 Tbsp.) – 7 grams
  • Quinoa (1 cup uncooked) = 24 grams

So How Much Do I Need If I’m Working Out?

Here is where things can get confusing.  The 0.8 g/kg recommendation increases for those who are endurance athletes or strength/power lifters.   This increased amount is due to the effects of muscle protein breakdown after a workout, as well as enhancing protein synthesis.  Endurance athletes may need 1.2 to 1.4 g/kg bodyweight and strength/power lifters can be up 1.4 to 1.75 g/kg bodyweight.

But before you increase your protein needs really ask yourself if you fall into the category of an “athlete”.   These are people who are heavy lifters and/or who participate in endurance events such as half-marathons, marathons, cycling races, or triathlons.  Although protein is necessary it also carries calories with it, and as you know after reading this post too many calories (even healthy calories) can sabotage your weight loss efforts.  If this sounds like you then 0.8 to 1.2 g/kg protein per day is likely sufficient for your needs.  For example, a 130 pound woman who attends spin classes twice a week, lifts weights twice a week, and runs on the treadmill or the elliptical for 30 minutes a few times a week needs approximately 60-70 grams of protein per day.   If she eats a six ounce turkey breast for dinner, 1/2 a cup of cottage cheese for a snack, and  1 cup of milk with breakfast she has already met her protein needs.

The Bottom Line

Regardless of how much protein you need, eating a meal that includes both carbohydrates and protein within 1 hour (timing is important to see maximum results) of endurance or resistance exercise is important for minimizing protein breakdown and maximizing protein synthesis in the muscles.  Not ready for a meal?  Believe it or not your best workout recovery drink is a glass of skim chocolate milk.  It has the perfect ratio of carbohydrates to protein and multiple scientific studies have shown that it is a highly effective recovery drink.

 

Posted in Exercise, Healthy Eating, Protein, Weight Management | Comments Off