health corner: nutrition tips
Carbs Are Finally Making a Comeback!
Recent studies show that the vastly popular “Low Carb” diets are on the decline. This means that complex carbohydrates are making a come
back! And why shouldn’t they be—just look at the benefits of the almighty carb:
1. They are the single most important source of food energy
in the diet.
2. They add taste, texture and variety to our foods.
3. They contain dietary fiber which may reduce body weight, decrease cholesterol and
minimize hunger.
4. They contain vital nutrients that our bodies need to help maintain our health.
Follow these carb tips to increase your carb IQ.
Is protein overrated?
Sure we need protein to help build and repair muscle…but how much is enough. Studies show that Americans are consuming 1-2x the RDA for protein!
Athletes are taking in even more (2-3x the recommended amount). Amazingly enough, people still feel high protein intakes help produce more muscle tone
and less body fat. Well this is not always true. A recent study conducted at Kent State University showed that the group of weight lifters who were given
more protein as opposed to the group of weight lifters who were given the recommended amount of protein did not see any additional gain in strength or
muscle size. This proves that more protein is not necessarily better. In fact, consuming excess amounts of protein can cause dehydration, increase the
urinary loss of calcium, increase body fat storage, and put extra stress on the kidneys. So how high can you go?
Here are the latest protein recommendations according to the American Dietetic Association.
•Average American 0.8g/kg body weight (10-15% daily intake)
•Endurance athletes are 1.2 to 1.6 g/kg body weight per day,
•Recreational exerciser 0.8 to 1.5 g/kg body weight per day
• Adult building mass 1.5 to 1.7 g/kg body weight per day
• Athlete restricting calories 1.8 to 2.0 g/kg body weight per day
• Female athletes 1.1-1.7g per kg body wt
Metabolism Boosters
On average, our metabolism begins to decline 2-3% per decade after early adulthood. As fitness enthusiasts, we need to learn ways to reverse this process.
Here are 3 tips to help boost that sluggish metabolism.
1. Resistance Training — For every new pound of muscle we develop, our body burns an additional 20-50 calories a day.
2. Frequent snacking —It takes energy to digest, absorb and store food. Rather than eating 3 large meals a day, try consuming
4-6 small ones. This will not only increase your energy levels and keep your hunger at bay, but it will help rev up the metabolism.
3. Eating hot spicy foods — Studies show that we can speed up our metabolism by incorporating hot and spicy foods (mustard, hot sauce,
chile, hot salsa, and hot peppers) into our diet.
Post Workout Nutrition
Eating after a workout WILL HELP replenish your body's glycogen stores and increase muscle synthesis. Try incorporating a carbohydrate and protein
source into your diet within 30 minutes following your workout. Here are some ideas:
1. Eat yogurt and an apple.
2. Cottage cheese and fresh peaches.
3. A protein shake or bar.
4. A fruit smoothie.
Diets Beware
Sticking to a calorie restricted meal plan can be a great way to help someone who is interested in controlling their energy intake. However, following
very low calorie diets (under 1200 calories) can be devastating to the body causing deficiencies of many nutrients and inflicting major health problems.
It is suggested we follow a meal plan that provides at least 1200 calories to assure adequacy in our diets. Use the calculator to determine how many
calories you burn per day.
Fiber Friendly
With the low carb diet trend sweeping the nation, many people are not getting their daily recommended amount (20-35 grams) of fiber. There are many
benefits of incorporating fiber into the diet. Studies show that dietary fiber can lower blood cholesterol levels, reduce the risk of chronic diseases
(including cancer and heart disease), promote normal laxatation, improve nutrient absorption of food, increase satiety, and help aid weight loss.
Fiber can be added to the diet by incorporating lots of fruits, vegetables, whole and high-fiber grain products, and legumes. So the next time your
out and see "Atkins friendly," instead think "fiber friendly."
Vegetarians and Muscle Building
It is estimated that 8-10 million people in the U.S. are vegetarians. Some are lacto-vegetarians (don't eat meat, fish, poultry and eggs, but
do eat dairy products), lacto-ovo-vegetarian's (eat eggs and dairy, but no meat, fish, or poultry) and vegans (eat no foods of animal origin).
Plant protein can meet requirements when a variety of plant foods is consumed and energy needs are met. Research indicates that an assortment of plant foods eaten over the course of a day can provide all essential
amino acids and ensure adequate nitrogen retention and use in healthy adults.
These tips along with an effective resistance program will assist vegetarians in developing lean long muscles while providing adequacy to their diet.