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GOT PROTEIN

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					           GOT PROTEIN?
Protein’s functions:

– building blocks for muscles, blood, new tissue,
  antibodies (immune system), and hormones (e.g.,
  insulin and adrenaline)

– body’s regulators of certain functions

– like carbohydrates and fat, sources of energy when
  necessary

– essential for bone growth

– play a role in healing wounds
                 GOT PROTEIN?
  Requirements:                      Too much vs too little:
   – RDA                              – Too little hinders
        0.8g/kg                         muscle growth
   – Recreational exerciser           – Too much displaces
       1 - 1.6g/kg                      carbohydrates
                                        needed for energy
   – Competitive athlete
                                      – Too much has also
       1.3 – 2g/kg                      been implicated in
Example:
                                        chronic diseases
70kg (154lbs) competitive athlete      (heart disease,
Consume: 91 – 140 grams of protein     osteoporosis, kidney
                                       disease, kidney stones,
                                       obesity and some cancers)
           GOT PROTEIN?
More protein does NOT equal more muscle
– Need to include a strength exercise program
Need adequate carbohydrates to spare
protein for muscle building
– 60% carbohydrates and 15% protein
    Same for both endurance and strength training.
    Strength training needs more calories / food overall.
           GOT PROTEIN?
Timing                         Research: GOT MILK?
– Pre-exercise                 – Milk has been shown to
     2-4 hrs for meal            be an effective recovery
     Less than an hour for a     and rehydration drink
     snack                     – Limited influx of fluid
– Post-exercise                  into system
      Best results have been   – 3:1 (carb:pro) help with
     immediately to 1 hour       promote muscle
     after exercise bout         synthesis as well as
                                 replete glycogen stores
        GOT PROTEIN?
Bottom line:
– Protein is important for many functions
  in our body, one being muscle growth
– Extra protein does not give extra
  muscle. If anything it may interfere with
  performance.


Get protein! But not extra!
     FUELING THE FIRE!

Our genetic make-up
– Feast and famine
– Fat storing machines


Food toxic environment
– Fast food on every corner
– Feeds into the fat stores
      FUELING THE FIRE!
Don’t skip meals            Eat every 3-5
– Physiologically           hours
     Slows metabolic
    rate
     – Increase fat         Don’t graze
       storage
                            – Increases calorie
– Psychologically             consumption
     Ignoring internal
    cues
– Behaviorally
    Overeat at next
    meal
     – Feeds into vicious
       cycle
     FUELING THE FIRE!
Bottom line:
– Analogy:
   When building a fire you need to keep it
   burning by adding smaller twigs periodically.
   Throwing a large log on the fire can put it
   out.


Keep that metabolic fire fueled with
smaller frequent meals and/or
snacks every 3-5 hrs
      DON’T DIET, LIVE IT!
Diets don’t work long term
– Not going to work if you can’t do it forever
– Diet mentality
A healthy wt?
– BMI: 18.5 – 24.9
– Body fat %:
     Men: 6 - 25%
     Women: 14 - 30%
Healthy weight loss:
– 0.5 – 2 lbs per week
– 3500 kcal = 1 lb fat
– 500 - 1000 kcal per day

Combination of nutrition and exercise is key!
    DON’T DIET, LIVE IT!
National Weight Control Registry
– Eat breakfast
– Low fat, high carbohydrate diet
– Frequent self monitoring of weight
– Physical activity every day
   Can’t be done by diet alone
   Exercise is the only controllable component
   in increasing metabolic rate.
   Maintaining muscle mass is essential for
   driving your metabolic rate.
    DON’T DIET, LIVE IT!
Bottom line:
– Weight loss can easily be achieved by
  fad diets. But weight comes back plus
  some. If you can’t live it, it won’t work.
  Exercise and choosing healthy foods is
  key to successful weight loss.


Dieting doesn’t work! Living it does!
          DIGEST THIS!
Satiety
– Balancing carbohydrates, fats, and
  proteins
    Mixed meals are important for sustaining
   energy

– Whole foods vs juices
    Whole fruits and vegetables provide fiber
   that is lacking in juices
   Your body does not have to work to break
   down juice, so it is absorbed rapidly
         DIGEST THIS!
Hydration
– Water’s function in the body
   Eliminates waste products
    Transports nutrients and oxygen
    Regulates body temperature
    Protects joints and tissues
    Prevents constipation
   Prevents dehydration
             DIGEST THIS!
– Recommended amount
    64 oz water (general)
– Fluid repletion
    Prehydrate
     – At least several hours before
     – Having a snack can also help retain needed fluid.
    During
     – As needed. Will differ per individual.
    After workouts
     – 1.5L fluid for every kg body weight lost
     – Consuming a snack w/sodium can help retain
       water.
          DIGEST THIS!
– Sports drinks may not be needed
   Most contain high sugar and sodium
   Some athletes may need them depending
   on:
    – Duration
    – Intensity
    – Environmental factors
         DIGEST THIS!
Bottom line:
– Eating a balanced diet from whole foods
  can help promote satiety.
– Proper hydration and repletion is key for
  the body’s functions and optimal
  exercise.
     GO FOR THE GRAIN!
Carbohydrate                    Whole grains
metabolism                      – Nutrient dense
– Fuels muscles,                – Fiber and essential
  improves stamina,               vitamins and oils
  delays fatigue                – Phytochemicals and
– Body’s main fuel source         anti-oxidants
     Anaerobic                  – Complex carbohydrates
      – Glycolysis                needed to fuel body
        (moderate-high
        intensity, short
        duration)
     Aerobic
      – Glycogen stores (low-
        moderate intensity,
        long duration)
       GO FOR THE GRAIN!
Pre
– Timing
       Peak use of dietary carbohydrates appears to occur 1 – 1
       ½ hours after ingestion
– Type
       All complex carbohydrates appear to have the same effect
       on performance.
       Possible osmotic effect with fructose and other simple
       sugars
Post
– Timing
       Immediate - 1 hr post exercise
– Type
       Mixing with protein is the most effect way to induce a
       faster rate of glycogen synthesis (3:1)
       Fructose takes longer to be absorbed
    GO FOR THE GRAIN!
Bottom line:
– Carbohydrates are a vital fuel source for
  the body.
– Whole grains provide a good source or
  nutrients and fiber.


Fuel your body and go for the whole
grains!
ITS ALL IN MODERATION. EVEN
    MODERATION ITSELF…
Balance and Variety
 – Different foods within different food groups
 – There is no such thing as forbidden foods
Portion distortion
 – Increasing portion sizes have contributed to
   increasing body size
Personalize it
 – Eat the foods you enjoy
ITS ALL IN MODERATION. EVEN
    MODERATION ITSELF…

Family and culture
 – Fear of disrespect if decline food offer
 – Need for explanation, discussion, and
   negotiation
ITS ALL IN MODERATION. EVEN
    MODERATION ITSELF…
Bottom line:
 – Balance, variety and proportionality are
   key to healthy lifestyles.
 – Personalizing it and allowing all in
   moderation makes it livable.

				
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