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

6 Tips for Planting a Performance-Enhancing Garden!

In the Midwest, it is almost outdoor vegetable garden time! While those who start seedlings inside have already begun the process; outside planting generally begins around Memorial Day Weekend. While you wait, now is a great time to plan your garden. If you have never gardened before, here are some tips to help you plant a successful and performance-enhancing garden.

1. Determine your garden location

Here is a great resource for choosing a smart site for your garden. In short, choose a spot with plenty of sunshine and with access to a water source. Don't plant next to a large tree or shrub, as the plant will not only create shade but also take nutrients from the soil. Once you have determined your spot, the soil quality makes a huge difference. However, to best know what to add to the soil to make it great for planting, do a soil test. Soil testing is the best way to know where your soil falls short in nutrient content. It also will make the actual gardening part easier since you have already perfected the soil. If you want to do a soil test, it needs to be done ASAP.

2. Find your planting zone calendar

To know when each vegetable can be planted or transplanted, find a planting zone calendar for your location. A quick internet search for "garden planting zone" will bring up many links that allow you to enter your zip code to find your zone number. Once you have your zone number, you can find a planting zone calendar like this one. 

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.

FUELING soups and chowders for the winter season

There is nothing like a warm bowl of soup on a cold winter day. Here is a collection of recipes from across the internet. These soups and chowders are not only delicious but performance-enhancing too.

What makes a good soup?...A source of protein, complex carbohydrate and a bit of healthy fat too - plus don't forget lots of veggies! I have noted any healthy modifications to a recipe below each recipe link. Stay warm!

White Bean Chicken & Chili - Giada De Laurentiis
http://www.foodnetwork.com/recipes/giada-de-laurentiis/white-bean-and-chicken-chili-recipe/index.html

This soup is loaded with inflammation-fighting fat, lean protein and antioxidants. Love! Yes I know it has a lot of ingredients, but that is where you get the flavor. I recommend you cut out the added salt (you'll get enough in the broth). If you are a spicy wimp like me, cut out the red pepper flakes as well. Pair with a salad and a piece of fruit and you have a yummy meal.

How To: Creating a Plan for Hydration During Workouts

While athletes are often aware of the importance of hydration, few have a plan for how they will hydrate based on their individual needs. What I observe is that the majority of athletes either only drink when they are thirsty or take a few sips when the coach tells them they can. But, the thirst mechanism lags behind the body's hydration level. This means that by the time an athlete feels thirsty, he/she is already 1% dehydrated. At 2% dehydration, performance can be decreased by as much as 10%. Thirst is also often stunted during activity due to the intensity of the training. Luckily, there is an easy way for every athlete to get an idea of where their fluid needs range...

HOW TO: Competition Nutrition for Triathlon/Marathon

One of the top mistakes I see endurance athletes make is trying products or a fueling regimen for the FIRST TIME during a race. This is a horrible idea, as this can lead to GI distress, underfueling and bonking. Instead of waiting until race day, start thinking now about your race-day nutrition. When planning fueling, address each of the following nutrients. 

If you want a more personalized plan, find a sports dietitian who can create a race nutrition plan for you, or email me to help you out at RDKate@RDKate.com. 

Carbohydrates:
Competing less than 3-4 hours = 30-60gm carbohydrate/hour of competing
Competing over 4 hours = 60-90gm carbohydrate/hour of competing --> carbohydrates need to contain varied sources of sugar to decrease the chance of GI distress

Common carbohydrate amounts in race fuel:
8 oz sports drinks: 15gm
1 gel pack: 24-28gm
3 shot blocks: 24gm
1 medium banana: 30gm

5 things you should do now before your next marathon or triathlon

Marathon and triathlon training takes time and commitment. If you are asking your body to do this type of training, you must fuel it well. Even though it is only March, it isn't too early to get going with your nutrition plan. Here are 5 things you should do NOW before you step on the starting line.

1. Increase your fuel to cover your training
Every day, you need to cover for what you run, bike or swim. This is not just during the workout (though that is important too), but at meals and snacks outside of your workouts as well. Many endurance athletes do not eat enough to cover for their training, which makes it hard for the body to recover and prepare for the next run. This can lead to injuries or illness during training. A rule of thumb is that you burn about 100 kcal per mile you run. Add this number to a base of 1500-1800 kcal daily for metabolic functions and daily activities outside of running. This is the total you should be eating each day. 

How to: Know how much you should drink during exercise

If you having been training for a least a while, you have probably heard that it is important to hydrate during training. What few athletes know, however, is how much fluid is adequate. What I observe is that the majority of athletes either just drink when they are thirsty or take a few sips when the coach tells them they can. But, the thirst mechanism lags behind the body's hydration level. This means by the time an athlete feels thirsty, he/she is already 1% dehydrated. Make it to 2% and you can see real performance detriments. On top of that, thirst is often stunted during activity due to the intensity of the training. Luckily, there is an easy way for every athlete to get an idea of where their fluid needs range.

Tasty treat recipes for the holidays that *gasp* are smart choices too!

Who says that desserts can’t offer good nutrition? The trick is to  make desserts that actually provide some nutritional benefit other than being low in calories, fat or sugar. Here are some sweet ideas that can be brought to any holiday gathering while also providing some performance-enhancing benefits!

*Disclaimer: While better optoins, these treats should still be consumed in moderation

Peanut Butter Mousse  

With the only ingredients being tofu, peanut butter, and confectioners sugar it doesn’t seem like there’s much too it. However, it provides 10g of protein from the tofu and peanut butter, only 17g of carbohydrate, and 13g of the healthy fat. *Don't be scared by the tofu - you won't even taste it!

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.

When Plain Water Just Doesn't Cut It

When weather is hot and humid, any good sports dietitian will tell her athletes to keep hydrating! However, for athletes that just don't like plain water, hydration can be easier said than done. Luckily, there are other options available for those who prefer something more exciting. This blog will highlight two of my favorite alternatives to plain water.

Fueling Snacks to Bring in the Car for Summer Trips

Athletes travel a lot in the summer. Whether it is for a slew of training sessions, races and competitions or just tooling around with family, it is not uncommon to put major miles on your tires. While traveling can be a lot of fun, it can also be quite stressful for athletes trying to keep to a fueling plan that nourishes them, assists with recovery and perhaps aids in body composition changes. Here are some great snacks to keep "on board" during your travels:

**About 2-3 days ahead of your trip, sit down with these options and make a shopping list to take with you to the store so you will be ready to go!

Equipment you need:

Cooler - small and large options, depending on the length of the trip

Ice packs - for shorter trips

Bags of ice - for longer trips

Large tote for storage of shelf-stable food

Sandwich bags - for portioning out bulk snacks into smaller bags

Snack options for the cooler:

Greek yogurt

Cheese sticks

1/2 gallon or individual containers of milk

Lunch meat (uncured is best)

Slices of cheese for sandwiches

Block cheese

Hard boiled eggs

Already "cut" veggies: baby carrots, cherry tomatoes, sugars snap peas, mini sweet peppers

Snack options that are shelf-stable:

Granola bars: both high protein (10-20gm protein per bar) and low protein (less than 10 gm), depending on if you will combine with a protein source

Fresh fruit

Lean jerky

Whole grain crackers

Whole wheat bread

Whole wheat English muffins and/or bagels

Peanut butter, natural

Jelly, jam and/or honey

Dried fruit

Nuts, lightly salted

Seeds, lightly salted

Shelf-stable chocolate, white milk or soy milk (if cooler not an option)

At snacks, combine a source of carbohydrate (fruit, dairy or grains) with a source of protein (nuts, seeds, dairy, meat). Note that some foods, such as dairy, contain a bit of both, while other foods need to be combined with another food to get both nutrients. By using the list above, you will be ready for your travels, fueling in style!

Your Nutrition Coach,

RDKate

Picture source

5 Fueling TREATS for Athletes this Summer

One question I am often asked by athletes is where and how do treats fit into a fueling plan. It is perfectly okay to indulge in that creamy ice cream or decadent chocolate dessert 1-2 times per week as part of a well-done fueling plan. However, aim to work in one of these tasty treats as a more frequent choice to fill that sweet craving (can you say nighttime snack!?!). Here are 5 tasty recipes to check out this summer...and maybe carry into the fall, too.

Chocolate Peanut Butter "Ice Cream" - makes 2 servings

Ingredients

2 medium bananas, frozen

1.5 Tbsp unsweetened cocoa powder

1.5 Tbsp natural peanut butter

2 Tbsp milk (cow’s, soy or almond milk)

Combine all ingredients in food processor or blender. Eat immediately.

Optional: add 1 scoop of pure protein powder to increase the protein content.

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).

Add some zing to winter eating with these EASY recipes!

Although it is officially March, around the Midwest, it still pretty much feels like winter: cloudy, cold, windy and - yes - snow. While we are SO close to spring, this is about the time I start getting pretty tired of my winter cooking recipes. They taste boring; I need a change. So, here are some great recipes I have incorporated into my cooking this last week that have brightened my days. They have a warm weather feel without going summer too soon. You know what I mean?

Pickled onions top pork tacos. Yum!

Pickled Onions
If you don't like onions, don't scroll on! I hate onions. Seriously. But, these are not your regular onions. These onions are tangy, zesty and a bit sweet. You can add these to just about anything you want: tacos, nachos, rice and beans, salads, hamburgers, etc. So, give them a try. They will add a nice pop of flavor. Check out the simple recipe here.

12 steps to evaluate a supplement: Is it too good to be true?

Recover faster! Burn fat! Increase energy!

What athlete wouldn't want to do all of these things and more?! And when it seems so easy to just take a pill or powder to get there, it is no surprise that so much money is spent on these products each year.

With so many products out there, how can an athlete know which have potential to actually be beneficial and which are dangerous and unnecessary? I love the 12-step checklist by Bob Seebohar MS, RD, CSSD, CSCS. Check out his video to learn more!

If the product passes the above 12 steps, it is important that athletes remember to take only products that are certified as clean of banned supplements. Two such certifying agencies, NSF Sport and Informed Choice, provide lists of certified supplements on their websites. However, all athletes need to remember that when supplements are taken, there is nothing that is 100% guaranteed free of banned supplements. So, to have zero risk of a positive drug test, zero supplements should be taken.

Your Nutrition Coach,

RDKate

One food you should add to your post-workout regimen

Recovery has become a buzz word in the world of performance nutrition. Being able to help an athlete recover effectively wards off injury and illness, improves performance the next day and assists with favorable body composition changes. However, there is so much confusion about what should be eaten in that post-workout time (meaning ideally in the first 30 minutes after a workout). One relatively new player in the post-workout world is making a huge splash: tart cherry juice. Collegiate programs have used this secret weapon for years to help athletes recover. Here's how you can get in on the action:

Why
Tart cherry juice has a huge amount of positive research to support its use for decreasing inflammation in the muscle. This is because cherries contain a class of vitamins and other nutrients called "antioxidants." When in juice form, the athlete can ingest a large number of these antioxidants in a short period of time. This helps those muscles repair after a hard workout and/or buffer up the immune system on a daily basis.

When
Many athletes simply add 100% tart cherry juice or cherry juice concentrate to their post-workout beverages to reap the benefits. However, some athletes will drink the juice or concentrate up to 2x/day for general inflammation relief. Typically this applies to athletes training a high number of miles or time - such as ultramarathoners.

How
As mentioned above, drink 4-6 ounces of juice immediately following a workout and up to 1 other time each day (if applicable). If using the concentrate, mix 2 Tbsp right into your post-workout drink, mix into smoothies or reconstitute with water to drink 1-2x/day. My favorite is to mix the concentrate into low-fat chocolate milk - delicious! While you could probably substitute fresh or dried cherries and a benefit, there isn't as much research for these forms.

What
There is no one brand that shines over another - the key is to find a brand available in your area that is 100% tart cherry juice (no other berries or juices mixed in). You can also easily find concentrate available online.

Your Nutrition Coach,

RDKate

Holiday Cooking: Secret Healthy Fixes to Kick it Up a Notch!

Does holiday eating always have to ruin your health and waistline? Absolutely not! If you are the cook, there are plenty of ways to plan your meal to be not just healthy, but tasty too. Here are a few tricks of the trade to sneak in better nutrition when no one is looking. (I won't tell!)

Substitute plain Greek yogurt for sour cream
To cut down on the saturated fat, substitute sour cream in any recipe for plain, nonfat Greek yogurt. This will also add protein. Note that if the dish should be especially creamy, this may not be a good swap - or you might instead try a low-fat Greek yogurt.

4 Keys to Keeping Your Health and Performance on Track this Holiday Season

In my last post, I provided 4 fantastic tips to prepare yourself for the holiday season. If you missed it, check it out here. This time, lets talk about how to keep yourself going as the holiday season continues on. While preparing is very important, there are things you can be doing to keep yourself on track as the weeks continue on and temptations surround - treats that beckon or a cozy couch that suggests you not work out today. When you feel the pull of the holiday coming on strong, try these key tactics:

1. Conduct a "treat clean-up" every few days
I find that somehow more and more treats appear in my kitchen as the season continues. Whether it is leftovers from a family party, a well-meaning neighbor sharing joy through food or my own purchases/creations, it seems that I am surrounded by treats! To better control how much is at arm's reach, I do a treat assessment every few days or so. Look around your kitchen and in your fridge to check what is available to you/your family. If I think it's getting a little of hand, I'll do one of the following: throw the food out (very rare, actually), freeze what can be frozen (very common) or give to my husband to take to his coworkers (also pretty common). I like to put treats in our deep freeze in the basement, so it requires even more effort for me to get at it. This isn't done in an effort to restrict or take away all treats, (because I obviously know where they are) but simply to keep aware of how much is easily available. You simply want more healthy options than treats at easy reach in the kitchen when snack time rolls around (for you and your loved ones). So, just keep tabs on this, and I promise it will make choosing healthy so much easier.

How to prepare yourself for the season of eating

The approach of the holidays can be quite stressful. This stress may come from the need to decorate, shop or see certain family members. However, if this stress comes from being surrounded by holiday FOOD, take heart and use these tips to mentally prepare yourself for the next 7 weeks of holiday eating.

1. Remember that food is just food
Food has no power to make you happy, sad or any other emotion. Food is just food. Food can only nourish our bodies. Remembering this may help you at those times of high stress when you are looking for something to relieve your emotions. Those emotions, and the reason for them, will still exist after eating. So, use eating for what is meant to be used; don't let your emotions trick you into using it for anything else.