Athletes: Take these 4 steps before using protein powder

Protein powders have really gained popularity in the last 10-15 years. But walk into any supplement store and you will see there are many to choose from. So, how do you decide which one to buy and how to begin using it? Follow these tips:

Step 1: Determine the need
Are you trying to lose weight? Bulk up? Lean out? Are you a vegetarian or vegan needing to up your daily protein intake for overall health? Figuring out why you think you need a protein powder is an important step before you buy a powder. Which foods have you tried first? Is there a way to get your protein at each meal and snack from food instead of powder? It is possible to meet your entire dietary protein needs from food. So, while some athletes do use protein powder, not all athletes need to or should use protein powder. Protein powder doesn't contain the same nutritional benefits that foods offer, because they are often low in nutrients like vitamins, minerals and fiber. So, before you reach for a powder, try what you can first with protein-based foods such as meats, poultry, fish, nuts, nut butters, dairy, beans, soy/tofu and legumes.

Step 2: Buy a good product
If you determine there is a need for using protein powder, you want to be sure to buy a good product. Good products are not only processed well, but are also free of fillers you don't want. Pick a product that is certified as clean and safe.  Visit http://www.nsfsport.com/certified-products/ to view certified supplement products. These products are third party certified to be free of illegal and banned substances and to actually contain what the label says. Whether or not you are an athlete being drug-tested, it is nice to know that you are using a product that has what you want and doesn't have what you don't want. I also recommend buying a pure protein powder (meaning, no carbohydrate or fat calories). This allows for the most versatility with the product as well as the motivation to find carbohydrate and fat calories from whole food.

Step 3: Type might matter
Studies have shown that different types of protein powder are metabolized slightly differently in the body. Whey protein is a quick-digesting protein and would be most ideal post-workout for recovery of muscle tissue. Casein is a relatively slow-digesting protein, so is better suited to be taken before bed for recovery and body composition changes overnight. Soy protein is a moderate-digesting protein. I generally only recommend soy protein powder post-workout to those athletes who are vegetarian or vegan; whey protein is my first choice. There are lots of other protein powders now on the market: pea, oat, rice, cranberry, egg, etc. Except in cases of allergies or intolerance, I recommend sticking with whey, casein or soy protein, as these three are the most extensively researched and provide the best package of not just protein, but also essential amino acids.

Step 4: Don't go overboard

When it comes to protein powders, many athletes believe that more is better. However, I have had athletes put on body fat instead of muscle because they were using protein powders 3 or 4 times a day with double the dosage recommended. Too much protein intake can just as easily lead to body fat gain as too much fat or carbohydrate intake. Use protein powders no more than once daily to leave room for protein intake from real food. Protein powders should only be used for convenience; there is nothing magical about protein in powder form. Limit total grams of protein to no more than 20-30gm per meal or snack (that is grams of protein not the weight in grams of the powder). Check the label to determine how much this would be, but for most products, it is 1-2 scoops. Also note that typically in a post-workout setting, it is best to consume carbohydrate with protein. Drinking protein shakes during workouts is not beneficial to performance or body composition changes. 

Your Nutrition Coach,

RDKate

Eating in the off-season: What should (and shouldn't!) change

As the summer nears, this means off-season for some athletes. I have plenty of athletes who are concerned about what less training will do to their bodies - and therefore fitness level and overall performance - if they do not adjust food intake accordingly. But what should be adjusted? Here are 5 things that should change and 1 that shouldn't:

1. Decrease carbohydrate intake
Since carbohydrate is your body's main exercise fuel, less exercise means less of a need for carbohydrate. So, slightly decrease your portions of grains and fruit at each meal. Do not completely cut out these foods, but do decrease the amount. For example, instead of having 1/3 plate of grains, instead choose 1/8-1/4 plate of grains (depending on your overall goals).

Great Easter Eats for Athletes

With the celebration of Easter this weekend, many athletes traditionally go to breakfast or brunch. The fantastic thing about this tradition is that many common brunch foods are an excellent source of nutrition for training and recovery. Here are just a few that you should hop over to on Sunday.

1. Salmon
Salmon is a power food, packed with muscle recovering protein as well as inflammation fighting omega-3 fatty acids. All you need is 3-4 ounces (about the size of a checkbook) to get your needed nutrients.

How to use protein powder so it actually works

Of all the supplements I see in my office, protein powder is the most common. But like all products, even the best powder can fail if not used correctly. So, what should you do to make sure your powder does it what promises to? Follow these steps...

1. Assess your reason for using it 
Are you trying to lose weight? Bulk up? Lean out? Are you a vegetarian or vegan needing to up your daily protein intake for overall health? Figuring out why you think you need a protein powder is an important step before you buy a powder. This is because powders are often formulated for specific reasons, from different protein sources and with different additives. Using a good powder for the wrong reasons makes it the wrong powder. 

Lentils: A hearty and healthy friend...here's why!

Perhaps many of you have heard of them, but not all have tried them. Lentils are a fantastic pantry staple: easy to cook, versatile and packed with powerful nutrition. To find out why and how to cook with them, read on.....

1. High in fiber
Because lentils contain a high amount of soluble fiber, they may help lower blood cholesterol levels. Maintaining good cholesterol levels lowers risk of heart disease over time. Plus fiber helps keep you full for longer, potentially lowering overall caloric intake.

The most effective way to eat protein

Athletes need protein for a variety of reasons, but muscle recovery and muscle building are the two most important. Unfortunately, athletes can get so fixated on just "eating more protein" that they hurt their exercising body more in the process. To most effectively meet your body's protein needs, follow these steps....

1. Choose well
The first rule of protein intake is choosing great sources of protein. Athletes need to focus on lean proteins that offer the body clean protein without extra sodium and saturated fat. Some examples include:
-skinless chicken or turkey breast
-broiled or baked pork or fish
-non-fat or low-fat dairy: milk, yogurt, cheese
-eggs
-nuts and nut-only nut butters
-beans and lentils
-tofu
-protein-rich grains such as quinoa
-when needed: pure whey protein powder (nothing else added)

2. Time well
The key to muscle recovery or building is timing of protein intake. Most athletes need to take in from 10-20gm protein within the first 30 minutes post-workout depending on their workout. In addition, the muscle thrives on a constant supply of protein. So separate your protein intake throughout the day - or every 3-4 hours. Athletes often struggle with getting adequate protein at breakfast and need to cut down on too much protein at dinner. A deck of cards worth of animal meat is already 25-30 gm protein, so be weary of portion size. Around 20-30 gm of protein at meals and 10gm protein at snacks is typically a good rule of thumb, though individual needs vary.

3. Combine well
While protein is important for muscle, view carbohydrate as the key that opens the door to the muscle and assists with the process. Therefore, avoid eating protein alone if your goal is muscle recovery or building. For example, instead of a pure protein powder shake post-workout, add a large banana. Instead of a snack of just almonds, add a handful of dried fruit. Think of eating about twice as much carbohydrate as protein at each sitting.

4. Don't overdo it
I mentioned the importance of portion size in point #2, but I will emphasize to not overdo it when it comes to protein intake. I have had multiple athletes who - in an effort to build muscle - started downing protein shakes and bars throughout the day, thinking that would lead to muscle gain. After body composition assessment, it revealed that their weight gain was mainly fat instead of the muscle they were hoping for. Appropriate protein is good but too much is just too much. Extra calories to an extreme lead to fat storage. If you are not sure if you are overdoing it with protein, it is time to see a sports RD who can evaluate your body's needs for your activity level and goals and get you on track.

Be Extraordinary,

RDKate


Photo source: http://www.flickr.com/photos/artbystevejohnson/

The ABCs of Pre-Training Eating

Eating before a workout is something not all athletes do. While most realize its importance, many are worried about experiencing stomach pain or other symptoms that will affect their training. Remember that pre-training eating is key to having a successful workout, where you can push your body 100% throughout the session and fully reap the benefits of that training. The solution to successful pre-training eating is to follow your ABCs.....

1. Allow enough time
Often athletes guzzle down a bottle of sports drink or nosh on an entire banana five minutes before their workout. For most, this is not enough time for the body to adequately begin the digestion process before training starts. This can result in stomach pain, exercise-induced GERD, gas, bloating or even diarrhea. During training, the body pulls fluid from the intestinal track in order to send it to the extremities. That means there isn't enough fluid for digestion if a large amount of food remains in the stomach. Therefore, allow enough time before training. Begin with 1 hour before. If you tolerate this, move up to 30-45 minutes before. The bare minimum you need to allow is 15 minutes before training to assure that the energy you eat actually makes it to your muscles for your training session. But what do you choose? Funny you should ask because point #2 is.........

Post-Thanksgiving Nutrition: Recovering after the pie is gone

There comes that moment around 9pm on Thanksgiving Day when many of us think, "Wow! I ate a lot of food." So how do you recover from your day of eating without feeling like you have to turn to dieting extremes for the next week? Here are a few tips:

1. Start Thanksgiving Day with a workout
Hopefully most of you will read this today...before Thanksgiving. Start your day with a workout to kick up the calorie burn. After dinner, why not Incorporate a family walk or touch football game? Start a new tradition! Anything you can do to increase your metabolism on Thanksgiving day is a plus.

2. Wake up the next day with a fresh start
Okay so lets say you know you didn't make the best choices on Thanksgiving and you just need to start fresh on Friday. The worst thing you can do the day after Thanksgiving is skip breakfast. Perhaps you overate late into the night on Thanksgiving so you don't feel hungry at all for breakfast. Focus on high-protein options: Greek yogurt, eggs, protein shake. Stick with protein to provide yourself with slow-burning calories.

Vitamins, Protein, Water: Can too much be bad?

When it comes to "good nutrition", the attitude seems to be that if a little is good then more must be better. But of course nutrition couldn't be that black and white. Not everything is best in large quantities.

1. Vitamins and Minerals
Multivitamins as well as individual vitamin and mineral supplements are very popular among athletes. They are often used as an "insurance policy" in case needed amounts are not met with food. While this may not seem harmful, some vitamins and minerals in large quantities are in fact harmful. Two examples are Vitamins A and E. The theory was that vitamins A and E from food act as antioxidants in the body, so taking supplemental vitamin A and E should only enhance this effect and provide further protection. However, a meta-analysis showed that in high quantities, supplemental doses actually increased rather than decreased risk of death - Vitamin A by 16% and Vitamin E by 4%. One reason is that these are both fat-soluble vitamins, which means they more easily build up in the body rather than being excreted, as seen with water-soluble Vitamin C (1).

3 Foods you should avoid before a workout

While what can and cannot be tolerated before a workout varies among athletes, there are some foods that should be avoided in the 30 minutes before a workout. This is because these foods in general will not provide enough of the appropriate energy needed by working muscles in a short enough time frame.

1. Nuts
A great source of protein and fat, nuts provide zero carbohydrate. Since carbohydrate is the muscle's preferred source of energy during a workout, this is a problem. Plus the protein, fat and fiber found in nuts will slow down digestion, which means it will take much longer for this less-than-ideal energy source to get to your working muscles. To fix this, pair nuts with dried fruit (carbohydrate source) and eat at least 60 minutes before a workout to allow time for the energy to get to your muscles.

2. Cow's/Soy Milk
While milk contains carbohydrate and protein, the ratio is not what you need before a workout (i.e. not enough carbohydrate). To fix this, choose low-fat chocolate cow's or soy milk. The added chocolate will provide carbohydrate as well as anti-inflammatory properties (from the cocoa). Assuming you can tolerate milk products, this is a great option before a workout. But make sure the chocolate milk is low-fat. Fat slows down how quickly your muscles receive the nutrients. Drink this about 45 minutes before your workout.

When is the best time of day to eat protein?

With many athletes trying to build or maintain muscle, questions about protein are plenty. Many athletes wonder when, how much, and from what sources they should be getting their protein. What is the best way to meet their protein needs?

When and How Much
Studies have shown that the class American eating style of minimal protein for breakfast, small amounts of protein for lunch and gigantic portions of protein at dinner is not the most efficient way to feed muscles. Instead, eating 20-30 grams of protein 3 times per day with 10-15 gm protein incorporated into snacks between meals will help the muscles most efficiently process protein and, therefore, build muscle.

Complete protein combos: Why vegetarians/vegans should care

When I have vegetarians or vegans come see me, most are concerned that they might not be meeting their overall macro- and micronutrient needs not only for general health, but for athletic performance as well. When assessing their intake, one topic we often discuss is complete protein combinations at meals and snacks. But what are complete proteins and why does it matter?

What are complete protein combinations (the science)?
Protein is made up of amino acids (you probably learned that these are the "building blocks" of protein in high school). There are 9 essential amino acids. An amino acid is essential if the body does not make it on its own, meaning you must consume food that contains these 9 amino acids. Most animal proteins naturally contain all 9 essential amino acids in enough amounts that they can stand alone as good quality protein options for meals and snacks. However, many plant sources of protein have what is called a "limiting" amino acid, or an amino acid that is in a relatively low amount. The idea behind consuming complete protein combinations means combining foods that together provide an adequate amount of all 9 essential amino acids. So together they "complement" eachother's limiting amino acid, bringing the total between the two foods to an adequate amount for all 9 essential amino acids.

Eating Fast Food: Meals that Work

Try as we might, there just comes a time when fast food may be the only option. Perhaps it is when you are running from one practice to the next with only 15 minutes to eat or when you have 20 minutes to eat dinner before a late-night meeting. Knowing what to order can ease your confusion, worry and stress. Fast food doesn't have to ruin your training, provided you choose wisely and stick to only one time a day only once in a while. So here are some options.............

Breakfast
McDonalds: Egg McMuffin, snack-size fruit & walnut tray, black coffee [510 Kcal, 61gm carb, 21 gm protein, 20 gm fat (6gm saturated)] 

Starbucks: Turkey bacon and white cheddar classic breakfast sandwich, 16 oz. caffe latte with nonfat milk and sugar-free syrup (if desired) [460 Kcal, 63 gm carb, 30gm protein, 7gm fat (2 gm saturated)]

Panera: Steel cut oatmeal with strawberries & pecans, 16 oz. cappuccino [440 Kcal, 57 gm carb, 14 gm protein, 18.5 gm fat (4.5 gm saturated)]

Lunch
McDonald's: Premium grilled chicken classic sandwich, fruit & yogurt parfait, side salad with oil-based dressing on side (i.e. Balsamic Vinaigrette), water [520 Kcal, 75 gm carb, 33 gm protein, 11gm fat (3 gm saturated)]

Subway: 6" roast beef on 9-grain wheat with Swiss cheese, plenty of veggies and olive oil blend; pair with 1 pkg apple slices, water [455 Kcal, 54 gm carb, 28 gm protein, 14 gm fat (5 gm saturated)] 

Einstein Bagels: Tuscan chicken pesto bagel thin sandwich, fruit and yogurt parfait, water [510 Kcal, 66 gm carb, 32 gm protein, 14 gm fat (4.5 gm saturated)] **this place has terrible food from a nutritional perspective; it was hard to find a meal that worked here!

Dinner
Noodles & Co.: Small Bangkok Curry with sauteed shrimp, side salad with fat-free Asian vinaigrette, side of edamame, water [475 Kcal, 60 gm carb, 28 gm protein, 13 gm fat (5 gm saturated)]

Chipotle: Burrito bowl with chicken, brown rice, tomato salsa, fajita veggies and lettuce; water, and bring a piece of fruit from home... [395 Kcal, 56 gm carb, 37 gm protein, 11 gm fat (3 gm saturated)] **Do not recommend eating here if you are watching your sodium intake!

Wendy's: Large chili, side salad with pomegranate vinaigrette dressing and no croutons, 1 pkg apple slices, unsweetened iced tea [430 kcal, 53 gm carb, 27 gm protein, 13 gm fat (4 gm saturated)] **Again this is also relatively high in sodium compared to other choices listed above!

In order to keep the macronutrient and sodium levels reasonable, notice that overall total calories often is low at only 400-500 Kcal. Your needs per meal are dependant on your body weight, current training regimen and performance goals. So, only use these meal options as a guideline. What I often tell my athletes is to keep healthy sides with them - in the car or office - so that they can start with one of the base meals above and then add things like fruit, veggies or unsalted nuts to increase the overall caloric intake without overdoing it on sodium and saturated fat.

Be Extraordinary,


RDKate

5 Foods to Always Have on Hand

As hard as we try, sometimes we just run out of time to meal plan. To make sure you can throw together something quick and healthy even when the pantry is bare, here are 5 shelf-stable foods to always have on hand. Buy them in bulk; stock up. With these, you'll be good to go regardless of what meal it is.

1. Quinoa
Besides being quick and easy to make, this grain doubles as a great protein source at 8 grams per cup (as much as 1 cup of milk). Toss in some dried fruit or cooked veggies with nuts and you have a nice meal for lunch or dinner.

2. Frozen veggies
While fresh veggies are great, the nutrient content isn't necessarily highest when compared to frozen or canned. Frozen veggies are frozen right after they are picked, sealing in the nutrients. Fresh veggies, on the other hand, may have been shipped across the country over a period of days, resulting in much of the nutrients being lost. Choose frozen veggies that are not in sauces and the darker the better. Try frozen spinach, carrots, peppers, or broccoli. Toss into pastas or...quinoa perhaps? And don't be fooled by the steam-in-a-bag kinds. Any frozen vegetable can be heated up in the microwave just as fast - though clearly in a bowl instead of the bag.

3. Canned or frozen fruit
Along the same lines as the veggies, frozen or canned fruit might actually be higher in nutrient content. The trick with canned fruit is to buy fruit in its own juice and drain the can before consuming. When you run out of fresh, frozen or canned is a nice emergency back-up that is still high in nutrients. One downside with canned fruits is less fiber, as most are peeled before they are canned. So, be sure to choose frozen or fresh some of the time.

4. Olive or canola oil
There is so much you can do with oils - in baking and cooking. They are a great source of energy when you don't have much on hand and help make the meal more satisfying. Making that quinoa and veggies I talked about? Toss with 1 Tbsp olive oil for a great flavor.

5. Nuts and nut butters
Well, I know technically this is two items, but I suppose I'll cheat on this one. Nuts and nut butters are a great, quick source of energy including protein and healthy fats. Buy nuts in bulk and store the extra in the freezer to lengthen the life of the nut. Look for nut butters whose ingredients are only the nut itself (no salt, sugar, preservatives, etc.) to get the best nutrition. When in a pinch, PBJs are still a great go-to and nuts can be combined with anything listed thus far for added crunch, flavor and satisfaction.

Be Extraordinary,


RDKate

One food every athlete can benefit from eating

It is no secret that protein is an important component of an athlete's diet. From recovery to lean tissue building, protein is a great go-to nutritionally. But protein doesn't have to come from animals or animal sources to be an effective choice. One lesser explored option is soy, often eaten in the form of tofu, soynuts, edamame, soy milk, soy yogurt, or soy protein powder. Before you back away from the scary thought of trying something new, check out the performance-enhancing properties of soy:

1. Antioxidant boosting
When athletes train, they create tiny muscle tears. This is important for muscle adaptation. However, these tears bring with them inflammation. Short term, this inflammation will do no harm. Long term, it is an athlete's worst nightmare...leading to poor recovery, increased soreness and general fatigue. Increasing intake of antioxidants helps the body attack this inflammation to reduce the long-term effect. Research has shown that antioxidants may also help decrease the risk of chronic diseases such as cancer, cardiovascular disease or diabetes. Soy is a great source of antioxidants.  

2. Muscle building and recovery
Protein is an important component for muscle building and recovery, and soy protein is no different. However, intake of complete protein sources such as soy provides all of the essential (your body can't make them) and non-essential (your body can make them) amino acids to working muscles, enhancing that recovery and building. Different sources of protein have differing absorption rates. Whey protein is considered "fast", casein is considered "slow" and soy is considered "intermediate". Generally, whey is recommended immediately following workouts to most quickly get necessary nutrients to muscles. By combining intake of whey protein with soy protein, there will be a more sustained source of protein to the muscle, which may contribute to a larger amount of amino acids being absorbed by the muscle. This could eventually lead to greater rates of muscle synthesis and overall increases of lean body tissue.

3. A beef alternative
Some studies show that consumption of soy protein is just as effective as animal sources of protein (such as beef) at increasing strength and improving body composition. This is a great option for athletes concerned about their saturated fat intake, as soy contains no saturated fat. Several studies have also shown soy to effectively reduce cholesterol levels.

No need for caution
When I mention soy as an option to my athletes, many have concerns about its effect on men, as well as breast cancer survivors. There has been a lot of press about the "dangers" of eating soy. Rest assured that soy is perfectly safe for consumption in these groups too. Research over the past 20 years has shown no effect of soy consumption on breast cancer or testosterone. In addition, the National Cancer Institute and American Cancer Society recommend that breast cancer survivors can safely consume anywhere from a few servings per week to 3 servings per day of soy. In fact, evidence has shown that when soy is consumed during childhood and adolescence it may actually protect against breast cancer.

So I encourage you to branch out and give soy a try.

Be Extraordinary,


RDKate

Source: Diekman, Connie. Role of Soy in the Performance of Active and Athletic Americans. SCANNERS. Spring 2012; 4:1.

Building Muscle - Know Your Numbers

Athletes have a lot of misconceptions about what it takes to gain muscle. To help clarify, here are some numbers to keep in mind in your own quest to put on muscle.

30: When it comes to protein intake, more is not necessarily better. Eating more than 30 grams of protein at one time is not effective for muscle gain and can actually lead to a significant gain in fat mass. Stick to eating 20-30 grams at each meal. This is equivalent to approximately a piece of meat the size of a deck of cards (3 ounces), 4 eggs, 1/2 cup soy nuts, or 6 thin slices of deli meat (6 ounces).

15: For most athletes, 10-15 grams of protein per snack (2-3 snacks daily) is more than appropriate. You need to limit this to assure that your overall protein intake for the day is enough without being too much. This amount is equivalent to approximately 1 cup of milk, 2 Tbsp peanut butter, 1 container Greek yogurt, or 1 string cheese.

4: It takes 3-4 weeks to see any concrete changes in muscle. So while it may be tempting to weigh yourself every day, stick to one weight per week (same day, early in the morning, same scale, same clothing) but don't do an overall assessment until at least 3-4 weeks into a training regimen.

3: Contrary to popular belief, muscle gain is not only about protein intake. In order for your muscles to absorb that protein, you need carbohydrate. In fact, plan to eat a minimum of 2.5-3x as many grams of carbohydrate as protein at each meal. So, that would mean 60-75 grams of carb for a 25 gram protein meal. An example of 60 grams is 2 pieces of whole-wheat bread, 1 Tbsp jelly, an orange,  and 1 cup milk (yes - all of it).

2: If you are watching the scale, the goal is to gain 1-2 pounds per week. Anything faster is too fast, which means you may be gaining a majority of fat vs. muscle.

1: Don't arrive to training without having eaten in the 3 hours prior. Skipping a pre-workout meal even ONE time can set you back multiple days in your training regimen.

Be Extraordinary,

RDKate

Nutrient Dense vs. Energy Dense: What's the difference?

Any of you who follow nutrition articles know that registered dietitians often recommending a "nutrient dense" eating pattern. But what is that exactly and which foods fit the bill? How do they differ from "energy dense" foods? As an athlete or active individual, why should you care?

Nutrient Dense
Nutrient dense simply means that in a relatively small quantity of a food, there is a large amount of vitamins and minerals. So, nutritionally you get more "bang for your buck". Nutrient dense foods are important because all metabolic processes in our body rely on adequate levels of vitamins and minerals - especially B-vitamins and Iron and Calcium. If you are an athlete, your body will stay better hydrated, recover more quickly and more efficiently use the food you eat if your intake is based on mainly nutrient dense foods. So which foods are nutrient dense? Here is a short list:

-100% Whole-grain or 100% whole wheat (WW) sources of carbohydrates, such as WW breads, pastas, rices, and rolls. A few great products are Raisin Bran, Kashi cereals, Triscuits, and Rhodes whole wheat bread varieties.
-Lean sources of protein such as grilled chicken, lean ground beef or steak, baked/broiled fish, tuna, beans, and tofu.
-Low-fat dairy sources such as low-fat milk, cottage cheese or yogurt. Greek yogurt is one example of a great product, though make sure it is not loaded with added sugar (same goes for regular yogurts).
-All fresh and dried fruits and vegetables or canned fruits in their own juice (drain the juice).
-Good sources of polyunsaturated fats such as salmon, walnuts, almonds, avocado and flaxseed.

Energy Dense
Energy dense means that in a relatively small quantity of food, there is a large amount of energy...or calories. There may or may not be a large amount of vitamins or minerals...though, typically this phrase is attached to foods that are low in vitamins and minerals and high in calories. Examples include cakes, cookies, ice cream, candy and other sweets as well as chips, fried foods, soda pop, juice drinks and coffee drinks. While foods such as avocado, dried fruit and nuts are in fact energy dense (small volume = high calories), they are also nutrient dense so are a great choice for athletes. Energy dense foods may more quickly replace calories burned during activity, but they lack the valuable nutrients needed for the body's repair and recovery. In addition, these foods tend to be high in saturated and trans fats, which are pro-inflammatory and place the body at an increased risk for illness and injury.

If you love your energy dense foods, choose them carefully. Plan to have 1-2 energy dense foods per week, but be sure to have them on off-days (preferably the day after competition versus the day before) and in small quantities. While they may taste good, they aren't doing any good for your body.

Until next week....Be Extraordinary,


RDKate

Bars, Bars, Everywhere: Picking the Best One!

Dear Readers,

Today please enjoy a guest blog by Carrie Banner Aprik, MS, RD. She is the owner of Nutrition4Motion, and is the consulting dietitian for Oakland University Athletics, Michigan State University Sports & Cardiovascular Nutrition, and elite figure skaters at the Detroit Skating Club. She also teaches an introductory nutrition course at Michigan State University.

Be Extraordinary,

RDKate
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On the list of most common questions I get as a sports dietitian, “what’s the best bar?” ranks among the most frequent. Bars – which refer to protein bars, snack bars, granola bars, meal bars, cereal bars, etcetera – can be a useful tool for athletes who often are pressed for time and need quick and easy foods that travel well and taste good.  The answer to the “best bar” question depends on what role the bar plays in the athlete’s diet. The athlete should first ask themselves:

         

Are you looking for a meal replacement? Meal component? Or snack?

            When are you eating it? Pre-workout? Post-workout? Or some other time?

            What nutrients do you need more of – carbohydrates or protein?

           

Who knew picking out a bar could be so involved?!

For athletes, bars that provide enough calories to replace an entire meal are hard to come by. A male college athlete, for example, may need to consume upwards of 800 calories per meal. Would a meal replacement bar fill him up? Certainly not! For most active people, even those without extreme calorie needs, bars should more appropriately serve as additions to a meal, and contribute additional nutrients that are lacking in that meal. Every brand of bar contains different amounts of carbohydrates, protein, and fats. Some are even enriched with vitamins, minerals, and/or fiber. Here are some meal examples:

In this meal, the bar provides additional carbohydrate and fat:

-4 oz grilled chicken w/1 tbsp Italian dressing

-1 cup steamed vegetables

-8 oz low fat milk

-1 small apple

-1 package Nature Valley Oats ‘n Honey Granola Bar

 

In this meal, the bar provides additional carbohydrates, protein, and fat:

-6 oz fat free Greek yogurt

-1 cup roasted vegetables

-1/2 cup fruit salad

-1 small baked potato

-1 Kashi GoLean Roll bar

          Pre- and post-workout snacks should have a 3:1 or 4:1 ratio of carbohydrate to protein. Certain bars on their own can be used to achieve this ratio, or in addition other food. Bars used as snacks at other times of the day should be chosen based on calorie needs. For example, those looking to control body weight should choose bars that are high in fiber, and low in added sugar and calories. Below is a table of my favorite bars and their nutrient contents. It is important to remember that there is no “magical” bar (no matter what the health food store tells you) that will instantly turn you into an all-star athlete. Only the right combination of nutrition and training can do that! A registered dietitian can help you plan meals and snacks with the right bars for your calorie needs, taste buds, and schedule.

 

	Calories	Carbohydrate (g)	Protein (g)	Fat (g)	Fiber (g)	Other nutrients*
Nature Valley Oats ‘n Honey Bar	190	29	4	6	2	Small amount of Iron
Kashi GoLean Roll Bar	190	27	12	5	6	Good source of 5 vitamins & minerals; moderate amount of 4 vitamins & minerals; small amount of potassium
Luna Bar	170	27	8	5	5	Good source 19 vitamins & minerals; moderate amount of 5 vitamins & minerals; small amount of potassium
Clif Bar	230	44	9	3.5	5	Good source of 8 vitamins & minerals; Moderate amount of 14 vitamins & minerals, small amounts of chromium & potassium
Soy Joy	130	16	4	6	2	Small amounts of potassium, vit A, calcium, & iron
Power Bar Performance Energy Bar	230	45	8	3.5	2	Good source of vit C, calcium, & iron; moderate amount of thiamin & riboflavin, small amount of potassium
Nature Valley Trail Mix Bar	140	25	3	4	3	Small amount of iron
Kind Bar	180	23	3	10	2.5	Moderate amount of vit C & calcium; small amount of iron

*Small amount = <10% of daily value

 Moderate amount = > 10-20% daily value

 Good source of = > 20% daily value