Athletes: Meatless Meals for the Win!

For many people, the term "meatless meals" makes them cringe while they imagine a block of tofu slapped between two pieces of bread. But going "meatless" doesn't have to mean sacrificing on flavor. Read on to get some great ideas to make meatless cooking delicious.

What sports dietitians wish athletes knew (and aim to teach them!)

Every fall, I work with athletes brand new to me - whether at the college I consult with, the young Olympic hopefuls I work with or in my personal practice of athletes both young and seasoned. And while there are so many different things I teach depending on the need, at the core there are a few things I wish my athletes knew, that I aim to teach my athletes and that I hope my athletes truly believe.

1. There is no one-size fits all
I, too, wish that nutrition was black and white. I wish I could recommend one pre-workout snack and have it work amazingly for every athlete. That simply is not the case. So, when I recommend 6 different pre-workout fueling options, I hope you understand that we are simply trying to find the best one that works for YOU. And just because Suzie down the street eats this or doesn't eat that, this doesn't mean it is the right choice for you. Lets find that right choice together, for your body type, goals, phase of training, food preferences, medical history, gender and age using as much of the science as possible.

Which granola or protein bar should you buy?

 

Nothing is as confusing as walking into a grocery store and perusing the granola bar aisle. There are often hundreds of bars to choose from (okay, maybe a slight exaggeration, but it sure feels that way!). So which should you choose? It depends on what you are using that bar for and/or what time of the day it is being consumed. So here are a few options that are nutritionally sound, based on timing and use. Note: this list is NOT all-inclusive and are general recommendations. Your specific needs might be different.

+Available from Trader Joe's specifically, though may be elsewhere
*Available from Whole Foods specifically, though may be elsewhere

Pre-weight lifting
Larabar Peanut butter Cookie (Gluten free, dairy free, Soy free, Vegan)
Luna Lemon Zest (Organic)
Organic Food Bar Active Greens (Organic, Vegan)*

Food trends for 2014

Happy New Year!

2013 was an interesting year in the world of food. What will happen this year? After scouring the internet for others' predictions, I decided to take my guesses as well. Here is what I think will be hot in 2014:

1. Local food
The local food movement will continue to spread and strengthen. Even Meijer and Aldi have begun to post signs indicating which produce is "grown locally". So look out for more efforts by grocery stores and restaurants alike to provide local produce and meat.

2. Eating flexitarian
Whether it is because of budget, health or interest, many more Americans are embracing the idea of Meatless Monday, etc. Flexitarians are individuals who eat meat some of the time and non-meat entrees the rest of the time. Closer to vegetarians than vegans, flexitarians are more...well...flexible. With almost every restaurant now offering at leat one vegetarian option, I think more people will try going meatless at least some of the time.

I have low iron - now what?

It is common for athletes - especially runners - to be diagnosed with iron-deficiency anemia. But why does that matter and what do you do now?

What Is It?

Iron is a trace mineral that the body needs to obtain from food for proper function of key biological processes. Iron carries oxygen in the blood and delivers it to the lungs and muscles. It is also important for the proper function of the immune system. Each red blood cell that you have in your body contains a protein called hemoglobin (what gives red blood cells their color) that iron is attached to. 

Why Do I Need It?

Getting the right amount of iron is important because it determines how much oxygen gets to the rest of the body. If iron is low, the body starts making fewer red blood cells—leading to fatigue, feelings of coldness, decreased physical performance and anemia. Both vegetarian and female athletes are at an increased risk of developing iron deficiency anemia.

15 ways to fuel well on a budget

Although the economy appears to be improving, many still follow a strict budget when it comes to food. The complaint I often hear is, "Eating healthy is expensive". While healthy food prices can't necessarily compete with the dollar menu at the local fast food place, there are plenty of ways to save money while making the right choices for your health and performance both now and long-term. Here are 15 ways (in 3 areas) to keep your stomach full and your wallet too.

Meal-Planning
Sorry but yes - you really do need to do a little planning. It is likely that you plan for other things in your life - laundry, kids carpooling schedules, deadlines at work or school - and planning for meals should be one of those. Here are few ways to make meal planning easier and result in bigger cost savings:
1. Before you leave for the grocery store, check your fridge and cupboards for what you already have on hand that you can use.
2. Make a list of meals based on weekly store specials. Use online websites such as AllRecipes.com for meal ideas based on what you find is on sale.
3. When planning meals, try the "flexitarian" lifestyle: go meatless 2-3 nights per week. That can save you big dough.

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.

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.

5 Essential Foods for 2013

Looking to jump-start your New Year's Resolution to improve fitness or body composition? Here are 5 foods full of nutrients that will help you feel more energized, ward off illness and contribute to a successful weight change program.

1. Avocado
These little green gems are a great source of monounsaturated fat, which can help lower cholesterol when eaten in place of saturated fat. Fat also helps you feel more satisfied after a meal or snack, leading to better choices the next time you eat. And did you know that the more you work out, the more fat you need in your diet? It is essential to help you replace the energy you burn as well as assist with recovery. 

2. Tofu
Tofu is a great source of protein and iron and comes in a variety of types for use in different recipes: silken, soft and firm. Great for vegetarians, tofu is one of the only plant-based foods that can stand alone as a complete protein, meaning it provides all of the essential amino acids that your body doesn't make in one tofu-rrific package. Amino acids are critical for muscle building and repair. Try each variety of tofu to discover your favorite: silken in smoothies, soft in soups, and firm in stir-frys.

3. Quinoa
Though actually a seed, quinoa is prepared like a whole grain (such as rice), but takes significantly less time (10-15 min vs. 40 min). Like tofu, it is a complete protein. It is an excellent choice for those suffering from celiac or gluten-intolerance as it is also a gluten-free grain. Add that it is a great source of protein and healthy fat and this is one powerhouse food! Quinoa can be served hot or cold, so be creative with the plethora of recipes available online.

4. Peppers
As an athlete, a big player when it comes to fighting colds and promoting recovery is antioxidants. Antioxidants help "clean up" your muscles after exercise and enhance the function of your immune system. Peppers are a great source of these antioxidant vitamins; any color will do.

5. Berries
Like peppers, berries pack an antioxidant punch. They are also a great source of carbohydrate, which helps fuel and recover your muscles for exercise.

Want to try all 5 together? How about warm quinoa with red and orange peppers and avocado served with a smoothie of silken tofu and berries? Yumm....

Here's to a great 2013!

Be Extraordinary,

RDKate