Whey Protein for the Athlete

Whey Protein for the Athlete

If you have ever trained for a half-marathon, full-marathon or any other type of high-exertion event you know how hard it may be to get in the nutrition you need to stay at peak performance.  We’ve all heard about Michael Phelps and his 12,000 calorie diet required while training.  Since you aren’t necessarily an Olympic athlete you most likely don’t need quite that many calories.  However, while training your calorie, protein and carbohydrate needs do increase.  And to avoid feeling like you are only either eating, training or sleeping, you need good ideas for calorie dense meals/snacks that are also healthy.

Whey protein can help with that.  It is a high-quality dairy protein that contains all the essential amino acids your body needs.  It helps to rebuild those muscle fibers you are breaking down when your activity level is high and  is best consumed right after exercise.  It is also one of the best sources of naturally-occurring branched-chain amino acids (BCAA), specifically leucine, which has been shown to independently stimulate muscle protein synthesis.  

The recommended daily protein intake for the average person is 0.75 grams per kilogram body weight.  However, the International Society of Sports Nutrition (ISSN) recommends that endurance athletes aim for 1 – 1.6 grams protein per kilogram body weight on high intensity exercise days.  Strength and power athletes should aim even higher at 1.6 – 2 grams of protein per kilogram body weight.  To figure your needs, take your weight in pounds and divide it by 2.2 to get to kilograms.  Now multiply that number by the recommended grams of protein per kilogram depending on your activity level.

To get the most out of your whey protein check out this perfect smoothie formula brought to you by The No Meat Athlete.

The Perfect Smoothie Formula

(makes 2 smoothies)

·         1 soft fruit

·         2 small handfuls frozen or fresh fruit

·         2-4 tablespoons protein powder

·         2 tablespoons binder

·         1.5 tablespoons oil

·         1.5 cups liquid

·         1 tablespoon sweetener (optional, less or more as needed)

·         optional superfoods, greens, and other ingredients

·         6 ice cubes (omit if soft fruit is frozen)

Select one or more ingredients of each type below and add to blender in specified proportions. Blend until smooth.

Recommended Soft Fruits	·         Banana ·         Avocado
Recommended Frozen or Fresh Fruits	·         Strawberries ·         Blueberries ·         Blackberries ·         Raspberries ·         Peaches ·         Mango ·         Pineapple
Recommended Protein Powders	Whey Soy Hemp
Recommended Binders	·         Ground flaxseed ·         Almond butter or any nut butter ·         Soaked raw almonds (soak for several hours and rinse before using) ·         Rolled oats, whole or ground
Recommended Oils	·         Flaxseed oil ·         Hemp oil ·         Coconut oil ·         Almond, macadamia, or other nut oil
Recommended Liquids (unsweetened)	·         Water ·         Almond milk or other nut milk ·         Hemp milk Brewed tea
Recommended Sweeteners	Honey Stevia Coconut Nectar
Optional Superfoods, Greens and Other Ingredients	·         Cacao nibs (1-2 tablespoons) ·         Carob chips (1-2 tablespoons) ·         Ground organic cinnamon (1-2 teaspoons) ·         Chia seeds, whole or ground (1-2 tablespoons) ·         Greens powder (1-2 teaspoons) ·         Whole spinach leaves (1-2 handfuls) ·         Maca powder (1-2 teaspoons) ·         Jalapeno pepper, seeds and stem removed (one small pepper) ·         Ground cayenne pepper (small pinch) ·         Sea salt (pinch) Lemon or lime juice (1 tablespoon

Lindsay was awarded her bachelor’s degree in nutrition and food science with a dietetic specialization from South Dakota State University. She completed an internship program at the University of Nebraska Medical Center and experienced many areas of dietetics including intensive care, solid organ transplant, weight loss and management, and long-term care. She is an active member of the Academy of Nutrition and Dietetics (formerly the American Dietetic Association).

Lindsay believes practicing healthy nutritional habits and having an active lifestyle are an integral part of living a long, happy life. She enjoys her position as a Hy-Vee dietitian working directly with the public and educating them about a healthy lifestyle and finding ways to integrate good nutritional habits into their lives.

Blog page:  http://hyveehealthstateofmind.wordpress.com/.  

Twitter page www.twitter.com/lindsaylannanrd. 

Spice Up Your Life

With the Christmas season over, so goes the clove, cinnamon, nutmeg, and allspice.  

But new research from Penn State might convince you to expand your spice cabinet arsenal. 

Heavily spiced meals (akin to Indian cuisine) that have been laced with turmeric (think curries) or seasonal desserts (cinnamon in apple pie, pumpkin pie, etc.) have been shown to benefit the heart.

Cinnamon has been studied because of its promising effects on blood glucose control in diabetics.  However, Penn State researcher, Sheila West, found that a spicy meal can decrease triglycerides by roughly one-third versus participants who consumed a similar meal sans spice.

Spices used in the study were: turmeric, garlic, oregano, paprika, rosemary, and ginger.  The next phase of the study will look at what amounts or concentrations of spices are most beneficial.

At this time there is no clear connection about the long-term effects of heavily spiced meals with prevention or reduction of heart disease or decreases of Ha1c in persons with diabetes.

Organic Food Myths Explained

What does organic mean to you? Does it symbolize a healthier food product, sustainability or safety? Maybe it is something you stay away from because you think it costs too much. Organic food is often portrayed by the media and some health professionals as the better choice over conventional food, but all of the claims you hear may not be true.

Myth #1: Organic means healthier and safer.

Many people think organic implies that the product has more nutrients than a conventionally grown product. There is currently no evidence to support these claims. 

Consider baked goods or snacks that are labeled organic. They are still likely to contain high amounts of sugar, salt, fat and calories. Organic does not imply a healthier product.

Myth #2: Organic is the same as local.

The organic label describes how the product is raised or grown. This means there are no pesticides used to control plant growth, bugs, or weeds. Also, animals are not given antibiotics, hormones or any other medications. Products are certified organic by the USDA. Look for the seal below when purchasing organic products. This indicates that the product you are consuming contains at least 95% organic ingredients.

   

Local indicates the product you are consuming was grown nearby. There is no set distance that makes a product locally grown; it may be grown within 50 miles, or it may be grown within 100 miles. There is a growing trend to purchase locally grown foods to help promote sustainability. Sustainability meets our present needs without compromising the ability to meet the needs of future generations. Sometimes local products are grown organically, but organic does not imply local and local does not imply organic.

Myth #3: Organic is the same as natural.

Unlike organic, which can apply to produce, grains, meat, poultry, eggs and dairy; natural is a term used only for the processing of meat and egg products. Natural implies that the product has been “minimally processed” and contains no artificial ingredients.

- Korie Lown is a graduate of Iowa State University and is a dietetic intern at Virginia Tech and will graduate in May 2012, after completion of the RD Exam in June she plans to earn a Masters degree in Exercise Physiology or Nutritional Science, and would like to pursue a career in sports nutrition or wellness nutrition

Eating for Exercise

This morning, as I was getting ready for the day, I overheard an interview with Dr. Oz on T.V.  He was discussing eating for exercise in the morning.  One of his tips that stood out was to aim for 30 grams of protein in your morning meal.  It got me thinking – am I eating well when I exercise in the morning?

What to eat before exercising

As I alluded to earlier, I am a morning exerciser.  I love it because it gets the day started on the right foot.  Not to mention, I know if I don’t do it then I never will.  I even sleep in my workout clothes so I can literally roll out of bed, put in my contacts, throw on my shoes and run out the door.  So the last thing I want to do is eat something right before I work out.  And Dr. Oz agrees with my notion to skip a snack.  By hopping right to my exercise and forgoing food I will mainly burn fat since my glycogen stores (your body’s backup supply of carbohydrates, basically) are depleted from a night without eating.   However, sports dietitian Christine Rosenbloom, PhD, RD, CSSD suggests downing a small snack such as a piece of toast, half a bagel or a banana along with a glass of water if your exercise is especially strenuous. 

The reason you mainly want to avoid eating prior to working out is that once you have a meal your blood flow concentrates on your stomach to aid in digestion.  Which means your extremities used during exercise are lower in blood flow making exercise a bit more difficult.  Ideally wait one hour after you do have a meal to get your calorie burn on.  So if you work out later in the day, aim to make that meal low fat, moderate in protein and carbohydrates, lower in fiber and made up of well tolerated foods.  In other words, McDonalds, pasta buffets, Fiber One products and spicy foods may not be your best choice before exercising.  Here are some pre-workout meal ideas:

• Chicken breast sandwich with a cup of yogurt (unless you can’t tolerate dairy)
• Slice of veggie and Canadian bacon pizza – light on the cheese and a side salad
• Turkey wrap with a couple slices avocado, spinach and red pepper
• A cup of Greek yogurt with a Kashi granola bar
• Chicken stir fry over ½ cup brown rice

A word on “carb loading”:  it is not necessary unless you are preforming very hard continuous exercise for 90 minutes or more.  Have a half or full marathon the next day?   Have a big plate of spaghetti the night before.  A 5K?  Not so much.  Just make sure you eat normally the day before and have a light snack preferably 1 hour before race time.

Staying hydrated

Your best source of hydration during exercise is going to be water.  In fact, you should aim to have 16 oz 2 hours before you exercise.  To figure your needs during exercise, weigh yourself before you exercise and immediately after and consume 2 cups of water for every pound lost.  Sports drinks aren’t necessary unless you work out of 90 minutes or more in a hot or humid environment.  Otherwise, the excess sugar and sodium aren’t needed.

After exercising

As mentioned earlier, Dr. Oz recommends 30 grams of protein at your morning meal after exercising.  He also recommends adding some healthy fat and fiber.  So I dreamed up some healthy breakfast ideas that follow those parameters.  These are also healthy options even if you don’t exercise in the morning.

• Smoothie

  • 1 cup unsweetened almond milk
  • 1 cup cold water
  • 2 handfuls spinach
  • ½ cup frozen blueberries
  •  ½ frozen banana
  • 1 Tbsp Chia seeds
  • 1 scoop whey protein powder
  • Blend and Enjoy!

• Egg & Avocado Wrap 

  • Microwave ½ cup liquid egg substitue in a coffee mug for a couple minutes stirring half-way.
  • Meanwhile, spread 2 Tbsp mashed avocado on 1 La Tortilla Factory high-fiber tortilla.
  • Add some roasted red pepper slices and cooked eggs, wrap up and enjoy with a cup of skim milk.

• Banana Dog 

  • Spread 2 Tbsp  almond butter (my favorite is Justins) on a La Tortilla Factory high-fiber tortilla.
  • Sprinkle on 1 Tbsp Chia seeds, place a banana inside and roll up to enjoy on the go! 
  • Add a glass of milk if you would like.

• Yogurt Crunch 

  • Mix 6 oz. plain Chobani yogurt with 1 Tbsp honey. 
  • Mix in 1 cup of Kashi Honey Almond Flax Go Lean Crunch and ½ cup berries.

• Healthy Egg Scramble 

  • Scramble up 2 eggs with 1 Tbsp skim milk and place in a warm skillet. 
  • Add chopped red pepper, onion, broccoli and any of your favorite veggies. 
  • Just before the eggs are finished cooking, add ½ cup diced chicken and finish cooking.
  • Top with ¼ of an avocado, diced and salsa. 
  • Enjoy with a slice of whole wheat toast.

Give one or two of these recipes a try.  Their high protein content are a guaranteed way to keep you full all morning.  And if you aren’t a morning exerciser I suggest you give it a try.  I promise, it gets easier after a while; I know those original early morning wake up calls are no fun.  If it ends up not being your thing, no big deal.  The only rule with exercise is that you do what you love.  And if intentional movement in the AM makes you hate working out don’t worry about it.  Just make sure you take the time to make it work for your lifestyle and schedule.

Lindsay was awarded her bachelor’s degree in nutrition and food science with a dietetic specialization from South Dakota State University. She completed an internship program at the University of Nebraska Medical Center and experienced many areas of dietetics including intensive care, solid organ transplant, weight loss and management, and long-term care. She is an active member of the Academy of Nutrition and Dietetics (formerly the American Dietetic Association).

Lindsay believes practicing healthy nutritional habits and having an active lifestyle are an integral part of living a long, happy life. She enjoys her position as a Hy-Vee dietitian working directly with the public and educating them about a healthy lifestyle and finding ways to integrate good nutritional habits into their lives.

 

If you don't want to put all of this you can just link them to my page at Hy-Vee.com. 

 

As far as social media that I would like people to know about, first off my blog page:  http://hyveehealthstateofmind.wordpress.com.  Also I do have a twitter page www.twitter.com/lindsaylannanrd. 

This Spud is for You

Currently, potatoes rank as the number one vegetable consumed in America. Usually we enjoy them deep fried or loaded for a heart attack. Most health enthusiastic dismisses the potato as a fattening carbohydrate source or bans it from diets because it is stereotyped as a white no, no.

Remove the deadly toppings and deep frying and a potato is a low calorie, high fiber food that offers significant protection against cardiovascular disease and cancer.  Potatoes also contain a variety of phytonutrients that have antioxidant activity. Among these important health-promoting compounds are carotenoids, flavonoids, which exhibit activity against free radicals. Potatoes are a very good source of vitamin C, a good source of vitamin B6, copper, potassium, and manganese all vital nutrients for the endurance athlete.

The power of Vitamin B6- A cup of baked potato contains 21.0% of the daily value of vitamin B6 which is involved I more than 100 enzymatic reactions.  Enzymes are proteins that help chemical reactions take place, so vitamin B6 is active virtually everywhere in the body. Many of the building blocks of protein, amino acids, require B6 for their synthesis.  Runners rely on this resynthesize for proper recovery.

Vitamin B6 is also necessary for the breakdown of glycogen, the form in which sugar is stored in our muscle cells and liver, so this vitamin is a key player in athletic performance and endurance.

Perfect Potato

It is better to buy potatoes individually from a display versus a plastic bag. This allow you to inspect for signs of decay or damage, also the plastic bags are not perforated and cause a buildup of moisture that can negatively affect the potatoes.  Potatoes should be firm, well-shaped and relatively smooth, and should not be sprouting or have green coloration.

Potatoes should not be stored in the refrigerator, as their starch content will turn to sugar giving them an undesirable taste. In addition, do not store potatoes near onions, as the gases that they each emit will cause the degradation of one another. Store in a paper bag for best results and potatoes do not freeze well.

Enjoy the Potato

·         Purée roasted garlic, cooked potatoes and olive oil together to make delicious mashed potatoes.

·         Toss steamed diced potato with olive oil and fresh herbs of choice pair with any lean meat.

·         Bake homemade French fries at 450 for 30-45 minutes.

·         A baked potato with spray butter and light sour cream or Greek Yogurt can complement any lean meat after an intense workout to replenish glycogen stores.

 

 Rebecca Turner, MS, RD, CSSD, LD is a registered dietitian and certified sports specialist in dietetics and founder of Runner’s FUEL. Follow her on Facebook and Twitter @RunnersFuel. For more information visit www.runner-fuel.com or email at a runnersfuel@gmail.com.  Text runnersfuel to 601.863.8370 for FUEL Tips!