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.
High-level athletes ask a lot from their bodies day-to-day. Proper fueling is essential for an athlete to be able to arrive at each day's workout ready to give 110%. A key part of proper fueling is snacking. Read on to find out why athletes should be snacking and score a few healthy snack ideas too.
1. Blood sugar regulation
Eating only meals typically means many hours between eating sessions. Athletes should be eating every 2-3 hours to be sure to keep blood sugar stable. Spikes in blood sugar can lead to loss of focus and concentration and increased headaches as well as feeling cranky, dizzy or lightheaded. These symptoms can keep athletes from getting the most out of a training session.
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/
Most athletes who want to be the best will do whatever it takes to get there. So why is my office not overflowing with athletes waiting for nutrition advice? I - like most health professionals - have found that athletes don't come to me until there is a problem to be solved. This is great if an issue is actually recognized as a nutritional problem or if an issue has not progressed to critical. However, sometimes athletes don't realize that what they are feeling or experiencing might not only be caused by poor nutrition but also be solved (sometimes rather quickly) with good nutrition. Instead of accepting aches, pains, tweaks and twinges as "normal", review this list to see if proper nutrition might be your answer.
Are you fueling correctly? You may not be if you.......
School is either almost or already out for many athletes. It can be tempting to start skipping breakfast; this often happens when athletes are out of their normal routine. Here's some advice: don't. "I'm not hungry in the morning" or "I don't have time" are not acceptable; they are excuses. Skipping breakfast often leads to overeating as the day continues (especially at night). Make a commitment to continue your performance nutrition throughout the summer, when sometimes training can be at its peak (especially for fall-sport athletes).
Skipping breakfast can lead to:
Early fatigue during workouts and throughout the day
Less effective training
Problems losing and maintaining weight
Trouble concentrating at a workout or a summer job
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.
We are almost to March, which means many of you are about to start the spring season (either in competition if you are a high school/college athlete or in training if you have spring/summer races planned). You have waited all winter to get to this point. You are determined this will be your best year yet. But little do you know, you may be making huge mistakes with your nutrition that will cost you big come game/race-day. Looking to ruin your season? Try this............
1. Don't eat breakfast
Breakfast is the most important meal for athletes. It re-plenishes muscles after an overnight fast. It also gets muscles ready to work that day - regardless of what time your training session(s) will be. Skipping breakfast forces the body to pull from other stores - often times this means breaking down muscle. Have an early-morning workout and think skipping breakfast is okay? Think again. You might as well skip the workout and keep sleeping. Not a breakfast eater typically? Start small - Greek yogurt, bagel with peanut butter, or a piece of fruit....and work up from there. Anything is better than nothing.
2. Don't sleep
Sleep is probably one of the most important things you will do over the course of 24 hours. Sleep is when your body repairs, replenishes and builds. In addition, the longer you are awake, the more opportunities to eat, which can mean too many calories coming on board. Trying to drop fat or gain muscle? Hoping to improve recovery and relieve soreness? Wanting to prevent illness and injury? Looking for more energy during the day or during training? Aim to get at least 7-9 hours of sleep on average to help that happen.
3. Don't eat any fruits and vegetables
No one likes them anyway, right? And you burn so many calories, you can eat whatever you want, right? WRONG. While getting enough calories is important, it's about quality within that quantity. Fruits and vegetables are essential to athletes. They contain vitamins and minerals that help with recovery of tired, sore muscles as well as metabolism of every type of food you eat. In addition, they help hydrate the body. Dehydration is the number one cause of nutrition-related performance deficit. Write down everything you eat for a day or two. Count the number of times you eat fruits or veggies. If it is less than 5, you have work to do. Five servings is the minimum, so get munching.
4. Don't worry about what you eat until the night before you compete
Ah - the pre-competition pasta dinner. The perfect start to a perfect game. While this may be true, that should not be the start of your performance nutrition. It is not just about what you eat the night before, but also the days, weeks and months before. So start assessing your intake now. Meet with a sports RD who can help you meet your athletic goals. Don't waste precious time by not helping your body train (and eventually compete) the way you want it to.
Be Extraordinary,
RDKate
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.
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
This weeks closes the Supplement Series with perhaps the most important topic: 5 supplements to avoid. These supplements and supplement ingredients are easily found over the counter and online. However, they are not just banned by most sports governing bodies, they are downright dangerous.
1. NO (Nitric Oxide)
NO is produced naturally in the body either from L-arginine or nitrites and nitrates. In the body, NO dilates blood vessels and decreases vascular resistance. This increases blood flow throughout the body. One can see, therefore, that athletes would be interested in this ingredient that claims to increase oxygen and nutrient delivery to exercising muscles, effectively increasing tolerance of exercise and better recovery. In fact, NO is a main ingredient in two currently very popular supplements: NO Explode and Jack3d. However, the research is inconclusive as to the actual effectiveness of NO. In addition, most research has only been conducted with young, healthy males. Of most concern are the many adverse side affects associated with using NO. Because NO causes vasodilation (widening) of the blood vessels, there is a potential for a quick decrease in blood pressure, resulting in dizziness, headaches, lightheadedness, nausea, vomiting, loss of balance, or even fainting. NO may also increase the risk of bleeding, as well as effect the body's electrolyte balance (especially dangerous if you have kidney or liver disease). These affects have been seen even when following the label's recommendations for dosing. Bottom line, NO's effectiveness and safety are unproven. Combine that with the fact that this ingredient is banned by most sports governing bodies and the message is clear: don't take it.
2. DHEA (Dehydroepiandrosterone)
DHEA is not an anabolic (muscle building) steroid, but is an androgen/testosterone precursor sold over the counter in many stores. However, it is also produced in your body by the adrenal glands. Because it is a precursor to the production of testosterone, it is marketed as having an anabolic steroid effect. However, research involving supplementation of DHEA showed no resulting increases in testosterone levels; no changes in strength or body composition were found. Reported adverse effects of taking DHEA include hair loss, hirsutism and voice deepening in women and irreversible gynecomastia in men. There is also concern for an increased risk of uterine and prostate cancer. Therefore, DHEA has not been proven safe or effective. In addition, this ingredient has been banned by many sports governing bodies.
3. Adrostenedione
Androstenedione is an "androgenic" steroid that has not been proven to be anabolic, or muscle building. Like DHEA, it is an androgenic prescursor. However, research has shown that supplementing with Androstenedione is not actually effective at increasing and maintaining levels of testosterone in the body, nor does it have any positive affect on body composition or strength compared to a placebo. One study actually showed that its supplementation led to muscle breakdown instead of building. What research does show, however, is adverse effects on high-density lipoprotein (the good cholesterol) and coronary heart disease risk. This ingredient is banned by many governing bodies; the Anabolic Steroid Control Act of 2004 classified androstenedione and 48 other prohormones as controlled substances. Therefore, the lack of evidence as an ergogenic aid combined with its adverse effects and illegal status in sports make it a poor choice for athletes.
4. HGH (Human Growth Hormone)
HGH is also actually synthesized in the body. The anterior pituitary gland produces HGH, and its metabolic effects are mediated by the hormone insulin-like growth factor-1 (IGF-1). HGH is often prescribed in men over 60 years of age to increase lean body mass, decrease fat mass, and slow the thinning of skin. You can see why this particular product eventually caught the attention of athletes, despite that fact that it is essentially unstudied in younger populations. It is theorized that HGH in athletes enhances amino acid and glucose uptake in the muscle, stimulating protein synthesis and potentially allowing the body to use more free fatty acid as energy during exercise. However - again - that has not been proven. HGH is a drug only available to the body via injection (i.e. not when taken from a product bought over the counter or on the internet); it is too large of a molecule to be absorbed if taken by mouth. Therefore, any over the counter products labelled as precursors, secretagogues or releasers of HGH are simply false advertising. However, there are adverse effects even when taking the injectable, prescription HGH. These include insulin resistance, glucose intolerance, oedema, and decreased endogenous HGH secretion, as well as cardiovascular concerns with long-term use. Bottom line, this is a supplement full of claims and speculation with no research to back it up in the young, athletic population. In addition, this too is banned by most sport governing bodies.
5. Ephedrine
Ephedrine, classified as an herb and sold as a dietary supplement, is known for its stimulant properties. Therefore, athletes are often tempted to use it to ward off fatigue and increase energy. Ephedrine is also marketed as an appetite suppressant, making its use rampant by wrestlers attempting to "make weight". It has been proposed that Ephedrine is ergogenic via a glycogen-sparing mechanism, but this has not been proven in research. The most concerning part of this supplement are the reported adverse effects with this type of drug (sympathomimetic drugs). Shockingly in the early 2000's, 64% of all adverse reactions to herbs in the US came from ephedra-containing products, despite representing only 0.82% of sales. There is a high incidence of cardivascular and central nervous system effects, including an increased risk of haemorrhagic stroke. In a 22-month review, 140 adverse events related to its use were found- 10 involved death and 13 resulted in permanent disability. Dosages were not high, but actually in the range of most over the counter products sold today. Therefore, while it is theorized that this supplement may be ergogenic due to a stimulant effect, safety reasons alone warrant avoiding this; Ephedrine is banned by most sport governing bodies.
Don't take any chances. Regardless of the claims, avoid these 5 supplements at all costs!
Be Extraordinary,
RDKate
Source: Juhn, M. Popular sports supplements and ergogenic aids. Sports Med. 2003;33(12):921-939
The internet is full of interesting tips, theories and diets for helping athletes and non-athletes alike decrease fat and/or increase muscle. When it comes to sport performance, a desirable body composition for the sport can be the difference between a great athlete and an amazing one. Remember though, that what is considered "desirable" varies based on sport, position, competition level, and gender. There is no one-size fits all when it comes to an ideal body shape. Here is the truth about what it takes to change body composition.
1. Don't cut out sources of carbohydrate.
Many athletes see huge weight decreases when they cut out carbs...and rejoice, believing that they have successfully made themselves a lean machine overnight. Not so fast. Carbs are stored in muscle along with water. If you cut out carbs, you lose the water too. So, while you will lose weight, it is all water weight and you only really succeed is dehydrating your muscles (not good for sport performance). Plus, keep in mind that carb is the body's main source of energy during exercise. If you don't eat adequate carb, your body burns muscle. Dehydration and breakdown of muscle - that sounds like a losing game plan to me. Incorporate good sources of carb - such as whole grain breads, rice and pasta and fruits and vegetables - at all meals and snacks (yes - all!) to make sure you are fueling your body for desirable body composition changes. And we love those whole grains: in one study, people who ate whole grains, such as whole wheat bread, lost more belly fat than those who ate only refined grains, such as white bread and white rice.
2. Don't go overboard on protein.
Most Americans eat 2-3x more protein than they actually need, so increasing protein just because you are trying to build muscle is often unnecessary. In order to build and recover muscles, make sure you are eating lean sources of protein along with twice as much carbohydrate at meals and snacks. While protein may build muscle, carbohydrate opens the door to the muscles to make that possible. If you're an endurance athlete, aim for 1.2-1.5 gm protein/kg body weight per day. So, for someone my size (~60kg), that is 70-90gm protein daily. If you are not an endurance athlete, you'll need closer to 1.7-1.9 gm protein/kg body weight per day. However, this is not really that much when you consider that a typical serving of meat provides 25-35 gm protein (and that is just one meal).
3. Learn to love fat.
That's right - LOVE it. In fact, the more hours you exercise, the more fat your body needs. Fat helps decrease inflammation in the body as well as provides the energy your body needs, while helping you feel more satisfied after meals. Afraid eating fat will make you gain weight? In a 28-month study with nearly 9,000 participants, those who ate nuts at least twice weekly (a source of healthy fat) were 31% less likely to gain weight over the course of the study when compared to those who rarely or never ate nuts. In addition to nuts, choose other heart healthy sources of fats such olive oil, canola oil, nut butters, olives, flax seed, and fatty fish such as salmon and tuna.
4. Sleep is good.
If you take away nothing from this blog, remember this: sleep is the most important thing you will do all day. No matter what type of body composition changes you are making, the majority of those changes happen overnight when you are sleeping. Aim to get 7-9 hours of deep sleep per night. How do you make sure you are sleeping deeply? Here are a few tips: no caffeine after 5pm, no more than 1 alcoholic drink in the evening, eat every 3-4 hours and hydrate properly throughout the day. Not following these steps will affect your body's ability to achieve deep body composition changing sleep.
Be Extraordinary,
RDKate
Think all you have to do is stretch after exercise? Think again! Whether your goals are improved body composition, enhanced performance, or overall weight loss, what you eat after a workout might be the most important thing you eat all day (after breakfast, of course).
Last week I wrote of the importance of the pre-workout snack. So what’s the big deal with the post-workout eating? Eating within 60 minutes after exercising improves muscle recovery and muscle resynthesis, as well as helps prepare you for the next workout. The secret, however, is what you put in that post-snack. On the way home from the gym, try to resist the temptation for that donut or fast food treat because you “earned it”. That doesn’t do your muscles any good, and I guarantee it will not help you reach your health or fitness goals. Instead, what you should eat is very similar to what I discussed last week for before your workout: Carb and protein. The difference is that now you’re done working out so you can afford to eat a greater overall volume with a bit more healthy fat without the fear of getting sick.
Here are a few ideas. Each of these contain about about 75gm of carb and 20gm of protein, which is what you should aim for after a workout:
- 2 slices of whole wheat bread, 2 Tbsp peanut butter, 1 Tbsp jelly, and 1 cup 1% milk
- 1 baked potato, 1/4 cup (2% milk) shredded cheese, 1 cup broccoli, 2 Tbsp tub butter/margarine (such as Olivio or Smart Balance)
- 1 pita bread, 1/4 cup hummus, 1 banana, 1 mozzarella cheese stick
- Clif Bar/Powerbar/Harvest Bar with 2 cups 1% milk
Here are a few things to consider when planning your post-workout intake, depending on your goals and situation:
1. If you’re trying to build muscle, increase the protein and decrease the carb slightly from the recommendations above. Try for a ratio of 2:1 of carbs to protein (an example would be 50 gm of carb and 25 gm of protein). Some energy/granola bars on the market are this exact ratio…for this exact reason, so check your food labels. And try to eat your snack within 30 minutes of finishing your workout. This is when the majority of muscle synthesis is occurring.
2. If you’re trying to lose weight, try to work in pre- and post-workout eating as one of your snacks and meals, respectively. While it is important to decrease overall caloric intake to achieve weight loss, decreasing caloric intake immediately before or after your workout will cause your body to less efficiently burn fat for fuel, and instead be forced to burn muscle for energy. Focus on other times during the day when you can decrease portions.
3. If you normally head to a main meal right from a workout, there is no need to add in a separate post-workout snack, provided you eat that meal within an hour after exercise. At that meal, follow the guidelines above for carb and protein – the correct ratio is important.
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