About cabbagepatchcait

I'm a Registered Dietitian. I live in Salt Lake City, UT. I love food, dogs, and skiing.

My Favorite Thing

A lot of my friends have gotten pregnant or had a baby this summer it seems. Crazy to be in that phase of life… but the beauty of new babies is that they remind me of my favorite thing ever. For those of you who know me well, you know what’s coming…

BREASTFEEDING!

Yes, that’s exactly right. Breastfeeding. In my English 2010 class we had to write a persuasive research paper, and my professor encouraged us to think of a topic we are very passionate about so it would be easy to defend. Well after two weeks of trying to come up with something I was more passionate about then Deron Williams, I started my paper “The Breast is Best”

So ladies, truly the breast is best. Let me tell you why. First of all, human milk contains over 200 components, most of which cannot be duplicated in formulas. It’s been said that “human milk is an elegantly designed natural resource.” I want that framed in my bedroom. Elegant is the truth! Human milk is formulated to act as a sole source of complete nutrition for infants for up to sixth months. The composition of milk is changeable over a single feeding, over a day, or over the first few months of life. What I am saying here, is that human milk can change the composition of vitamins, fat, protein, etc to be exactly what the infant needs. No switching up formulas, adding vitamins, or stressing. And not only is breast milk formulated to nurture, but also to protect infants from infectious and chronic diseases. Can your Enfamil do that for you? NO!
So let me lay out the difference for you here:

This is a chart provided by WIC (a national program from Women, Infant, and Children). Look at all those fabulous things that you can only get from breastfeeding alone. Even from the very beginning, the first 3 days after an infant is born, the woman produces colostrum. Colostrum is a thick yellowish fluid that contains secretory immunoglobulin A and lactoferrin. Why is this important? Well exposing your infant to these immunoglobulins so early in life will set their immune system up for good health the rest of their life. Numerous studies show that breast-fed babies have stronger immune systems.

Other benefits for the baby:

  1. Human milk is isosmotic and meets the requirements for infants without having to add other fluids.
  2. Human milk has a lower protein content than formulas, and therefore will not overload the immature kidneys with nitrogen.
  3. Whey protein in human milk forms a soft easily digestible curd (aka you wont get those clay-like diaper surprises like those you find with formula fed infants.)
  4. The higher cholesterol content in human milk has been linked to lower serum cholesterol levels in people later in life who were breastfed.
  5. Long chain polyunsaturated fatty acids, especially docosahexaenoic acid (DHA), promote optimal development of the central nervous system. (Side note- some formulas now contain DHA, but others do not.)

On the flip side, babies who are formula-fed compared to breastfed infants are more likely to have: pneumonia or asthma, ear infections, diarrhea or constipation, allergies, meningitis, UTI’s, diabetes, obesity, cancer, and illnesses in general. I know this seems shocking and a little scary? But the studies don’t lie.

And let’s quickly talk about the benefits for momma’s. One time I over heard two ladies talking about the arrival or their unborn bebes. One (who was expecting her first) was discussing her indecision whether to formula feed or not. The other (who was a veteran mother) quickly jumped in with the affirmative; yes she should absolutely NOT breastfeed. Her reasons were because “you will feel like a machine, always tied down to dish out the milk. You’re body won’t feel like your own, you will be tired, and you will never feel sexy” Seriously, she said that. Well I won’t argue with the last statement, but I was ready to jump in and print them off a copy of “The Breast is Best!” I did not want this total stranger to miss out on the mommy benefits.

Benefits for Mom

  1. Breastfeeding stimulates the hormone oxytocin (needed for milk ejection) which stimulates uterine contractions to return the uterus to non-pregnancy size. What’s sexier than that?
  2. Breastfeeding delays the return of fertility for the duration (aka save some bucks on birth control!)
  3. Many women who breastfeed experience psychological benefits, including  increased self-confidence.
  4. And need I mention the bond that is formed between the mother and the baby. Every mother I know who chose to breastfeed says it was the most special time to attach and grow close to their new infant.
  5. But if that’s not a good enough reason, lactating can require up to 500 calories a day, so those who breastfeed typically get back to their pre-pregnancy weight much quicker. So if the gym isn’t for you, you should highly consider breastfeeding.
  6.  And finally, women who nurse at a younger age and for a longer duration have lower risk of breast and ovarian cancer and rheumatoid arthritis.

I apologize if this post is uncomfortable. Should I be concerned that talking about breasts and uterine contractions are so easy for me? Maybe it’s just obvious WIC should offer me employment. Please check out their website, I will post it again. WIC. If you need more advice as to how to actually go about breastfeeding, this is your link. They offer classes and employ amazing mentors. This is also a good one. There are no excuses, unless you have AIDs.

So, you have a sweet tooth eh?

I came across this really great article in Delicious Living magazine. I want to share it. And as a disclaimer, this is me paraphrasing the article pretty heavily. So I will not take credit for the research or opinions expressed below:

The article is titled : Reduce Food Cravings. It’s super awesome because it shares the opinions and advice from a Doctor, a Registered Dietitian, and a Psychologist on why we crave foods (especially sweet and delicious foods).

Doctor Walter Crinnion says: Many people crave sugar because it allows more of the amino acid tryptophan to reach the brain and bind to the endorphin receptor sites. When this occurs, the body produces seratonin – ya know, that happy feel good hormone ;). This is why we LOVE our sweets and we CRAVE them. They make us feel GOOD! He also mentions that food cravings often stem from adverse food reactions, AKA ,poor digestion. If you are not absorbing the healthy nutrients that you need, your cells will essentially feel hungry, and you’re body is going to start the cravings. This is a biological cue your cells send your brain that they aren’t being nourished. So make sure you’re gut is in check! Consider looking into digestive enzymes if you think it is necessary for you to acquire optimal digestion.

A final tip from the Doc is that sometimes food cravings aren’t about food at all. You know how when we are bored we suddenly crave snacks? It’s just because we are bored and our body is craving something to do. So the next time you want to jump up off the couch to grab some more gummy bears or peanut butter pretzels, think about why you are actually feeling cravings. A glass of water or a short walk may alleviate that craving desire you are experiencing.

Dietitian Jessica Crandall says: The most commonly craved foods are simple sugars like candies and white carbohydrates because they provide short burst of instant energy. They can stimulate us when we are feeling sluggish. Combat this by getting enough zzzz’s. Shoot for at least 8 hours (personally, I don’t think that’s realistic for anyone these days! But good luck!). Also, eating a balanced diet of complex carbohydrates, proteins, and fats prevent vitamin and mineral deficiencies that can also cause food cravings. For example, an insufficient amount of iron and vitamin D can contribute to cravings. So consider foods like meat, beans, and green leafy veggies (iceberg doesn’t count).

And of course, if you want your sweets you gotta have your sweets, BUT, do so in moderation. Try not to binge. If you crave ice cream, switch to frozen yogurt. If you crave potato chips or french fries, try a baked potato instead. And as always, control your portions when indulging. Portion out your chips and jelly beans, don’t eat straight from the bag.

Psychologist Wansink says: It is possible to “rewire” yourself to want foods that are good for you. For example, if you associate ice cream sundaes with happy occasions , slowly start to connect fresh bananas with light whipped cream with birthdays and parties instead.

Combat the urge. There is little evidence to suggest that giving into a food craving with satisfy your hunger. It will more likely ignite an appetite. So when you crave something unhealthy, occupy yourself with another activity to focus your mind elsewhere. And finally, it is ok to binge on an unhealthy food occasionally, but be sure to get back to normal eating habits as soon as possible so you won’t disrupt the good you have going.

I hope you have enjoyed this tid bit. I have been feeling extra snacky lately so I really needed this advice. Happy not giving into cravings too often!

You know you want me…

News update: 

I am available, willing, and excited to offer you my nutrition services!

  • Do you know anyone looking for a private nutrition counseling session?
  • Are you or someone you know interested in personalized meal plan?
  • How would you like someone to help you with your meal planning and grocery shopping?
  • Or do you need a guest speaker for an event, class, seminar, etc?

I want to help you out!

Please check out my contact information under the “About” tab and feel free to contact with me if you are interested in any sort of nutrition coaching. I love love teaching at an individual or group level and would happy to arrange something with you or a friend. So spread the word; it’s never too late to live happy and healthy!

Carbo Loading

Carbohydrate loading is a technique used to maximize glycogen stores for long endurance competitions. Without careful planning, after a couple hours of strenuous activity, glucose stores can deplete causing dysfunction with the nervous system and will make continued exertion almost impossible. Let’s avoid this, yeah?

Thousands of studies have been conducted on this topic since carbohydrates were identified as the most efficient energy source over 80 years ago. Today the discovery goes on and on; does carbohydrate loading solely prevent fatigue? Can it actually improve performance? What is the best type: food, liquid, supplement? Does the timing of intake make a difference, etc. It’s overwhelming right now the piles of books, journals, and pages I have found just on this topic. For your sake, and my sanity, I am going to keep this basic.

I will begin by saying, that carbohydrate loading is pretty much unnecessary for athletes participating in events lasting less than 90 minutes. I mean, the orange slices at the soccer games, and spaghetti dinners the night before track meets are great, but the increasing load of carbohydrate intake days before an event and doubling your grams/kg/day amount is a little overboard.

So how does carbohydrate loading work? The key is to consume substantial amounts of carbohydrates a few days prior to the event and at the same time decrease the duration and intensity of training to assure plenty of endogenous glycogen stores. This sort of tricks your muscles into storing more glycogen and can possibly double muscle glycogen concentrations! Here is a good basic “how-to” chart.

Before the Event Training Intensity Training Duration  Dietary Carbohydrate
6 days Moderate (70% VO2 max)      90 min Normal (5g/kg body wt)
4-5 days Moderate      40 min Normal
2-3 days Moderate      20 min High-Carb (10g/kg body wt)
1 day Rest        — High-Carb

Some people (those who do not struggle with reactive hypoglycemia) do well to have a little bit of carbohydrates about 90 minutes before an event. Also, it is important to eat around 60 grams of carbohydrates immediately following activity to replete glycogen stores. And carbohydrate ingested during prolonged activity can help maintain blood glucose levels and even reduce the psychological perception of effort. Cool huh? This is when Gatorades and sports gu’s come in handy.

Those of you who exercise regularly and intensely, but do not fall under the endurance category, would do well to have a higher carbohydrate diet all around. 5-8 grams/kg/day is a good target for ya’ll.

SO…for some perspective, the following snack ideas provide around 60 grams of carbohydrates:

  • 16 oz sports drink and a small bagel
  • 2 pieces of toast with jelly
  • 8 oz pineapple juice and a granola bar
  • 1 large sweet potato w/ juice or sports drink
  • Other good concentrated carbohydrate foods include dried fruits, nectars, and athletic gu’s.

The Caffeine Thing

As I mentioned, I have been loving this book, except I read something curious today. About caffeine. This is another hot topic. Good or bad?

This just seems off to me...

According to the Runner’s Diet, caffeine intake is correlated with increased athletic performance in conditioned and competitive runners. And any soccer mom or college student can probably attest that caffeine is what keeps them performing all day long as well. Also other research suggests caffeine relaxes muscles and aides recovery. But is caffeine really the silver bullet for energy and stamina? What about the consequences?

I mean besides the jitters, shakes, or insanity that can follow over-consumption, what really is the harm in a little caffeine here and there? Well honestly, a lot of health professionals, athletic trainers, and nutritionist will tell you nothing. If you stay within 300 mg/day, caffeine can be a safe and healthy addition to your daily intake. In fact, there is loads of research out there stating that a regular intake of coffee and/or tea will provide health benefits coming from the good amount of antioxidants (cancer fighting substances) found in these beverages.

The following is a chart of caffeine amounts in typical beverages:

Beverage         Caffeine Content (mg per 8 oz serving)

  •        Brewed Coffee           80 – 150
  •        Espresso                    80-90
  •        Instant Coffee             50-70
  •        Soda                           25-50
  •        Tea                              20-50
  •        Energy Drinks             80-160

Some people would leave you with this information and recommendation and tell you to get on with your merry energetic way, but I will tell you some other things I have learned along the way that you might want to consider.

  1. First of all, from an athletic or racing stand point, caffeine acts as a diuretic. What does this mean? You’re kidneys are going to filter and process out any sort of fluids you have much quicker. From a long distant runner’s or endurance athlete’s perspective, you will have a tough time staying hydrated and feeling good if you are consuming a lot of caffeine before a run or even on a regular basis. Some people argue that a small amount of coffee or tea before a race will not effect you, but certainly don’t go crazy on any sort of supplements or caffeine pills. You won’t feel as great trying to cross that finish line, and you will certainly need to map out all the port-a-potties along the way.
  2. And with that being said, avoid supplements that promise to boost your energy and mental focus by increasing your metabolism, or products containing caffeine as a thermogenic agent to support weight loss. These products typically contain an absurd amount of ingredients that have never been tested for safety. Just don’t go there please.
  3. Everyone has a different response to caffeine and typical side effects can range anywhere from agitation, insomnia, headaches, and stomach irritation. In fact, migraines are correlated with caffeine intake. Use caution when consuming caffeine, even if it is just one can of diet soda.
  4. And another thing I learned while working in the natural realm, is the association between caffeine and cortisol. Without getting too far into the cortisol issue (one day I will dedicate a whole blog to stress, cortisol, and weight gain), I will say that there is some evidence that caffeine can increase cortisol levels. Cortisol is a hormone in our body that, when under stress, can mess with our blood sugars, thyroid, metabolism, and ultimately our ability to lose or maintain weight. When we talk about weight control we have to consider hormone control. And simply put, caffeine can work as an antagonist in this scenario.

I will not act as the nay-sayer nutritionist here, (I fear have already lost a few friends over the diet coke issue) but as always, consider these facts as drink responsibly.

Carbs and Exercise

Alright all you activity goers, let’s talk carbohydrates and how to select them. Remember the tid bit here about how carbs store as glycogen in the liver to be used during activity? Keep that in mind during this discussion.

Our carbohydrate needs is one the most controversial topics in the nutrition,dieters, and exercise world. This is because there is no official requirement for this nutrient class. There is no such thing as a carbohydrate deficiency (there is such thing – and seen too much in third world countries – fat and protein deficiencies) because there are no essential carbohydrates. Carbohydrates can be produced in a lot of different ways in our bodies if necessary, and there lies the problem. How can we set a minimum or maximum requirement?

Dieters always want to cut out carbohydrates and fill up on protein, but those who follow high-protein, low-carbohydrate diets will find themselves pretty fatigued half way through their exercise routine. But wait, can’t fat be converted to glucose to be used for energy during work outs over 20 minutes? Yes, but this process is slow. If your body is already low on fuel (aka glucose) you are going to feel totally drained before the fat converting magic even happens. If you don’t feel energized you can’t finish your work out. If you can’t finish your work out, you won’t burn calories, If you don’t burn calories your diet really isn’t going to help much in the end. See the problem?

But on the flip side, sometimes we go over board with the whole carbohydrate and exercise thing. The best example I can think of is 5k races. So a little over three miles, this race can easily be done in 30 minutes if you jog. Yet, we have a station half way through passing out Gatorade and orange slices. And then when we complete the race they hand out bagels and chocolate chip cookies. Those who organized the race must know a thing or two about running and nutrition, right? So I need to fill up with everything the 15-year-old volunteers throw at me, right? Wrong. The volunteers aren’t handing it to you because it is the best nutritional choice for you, but rather it was donated and the people have grown to expect and demand it! The truth, you don’t need to carbo load for a work out like that. Whatever stores you have from dinner the night before should be sufficient, and calories still count! A person burns around 300 calories during a 5k race, and one cinnamon sugar bagel and a swig of Gatorade will cost you around 600. Owch.There goes all your hard work to complete that race!

So where is the balance? Remember this chart I told you I would come back to? Find where you think your calorie range is by multiplying your weight in kg (divide your pounds by 2.2) by 25-30. Use 25 if you are sedentary or trying to lose weight, 30 if you are extremely physical or trying to gain weight.

ex- a 120 lb female who jogs 45 minutes a day

120 lbs / 2.2 = 54

27   (medium activity level for weight maintenance)

54 x 27 = 1458 kcals/ day

Once you find your calorie level, look at how many calories should be from carbohydrates when using the 50-25-25 rule. So our example 120 lb female, let’s call her Rapunzel. would need around 700-725 calories of carbs or 175 grams (4 calories per gram of carbohydrate) per day. So what choices does she have and what does that mean in real life? Rapunzel doesn’t count calories…

The best carbohydrates you could select are those that are fiber-rich and/or have a high water content. Eating these types of foods will slow your digestion, help you feel full, and give you lasting energy during your work outs. These complex carbs would be fruits, vegetables, and whole grains. Obvi.  A lot of people get this notion that a calorie is a calorie, a carb is a carb, I’m going to have a danish pastry before my runs and fill up on donuts the rest of the day. Well first of all, people really tend to overestimate how much they actually burn off, and secondly, even if you stay in your calorie allotment, you’re body isn’t going to sustain its glycogen stores as well with these simple sugars. So prepare yourself to consistently consume good complex carbohydrates if you want to slim down or perform at your best.

Now the good part. What to pick. Print this out and put it on your refrigerator, please.

Best Carbohydrates

Fruits (60 calories per serving)

Apple, orange, pear, nectarine: 1 small (tennis ball size)

Peach or plum: 1 medium (fist size)

Banana – 1 small (5-inch) –mostly we eat bananas that count as two serving sizes…

Kiwi: 1 whole

Grapefruit- 1/2 of whole fruit

Grapes- 1 cup or 17 if you want to be exact

Cherries- 12 to be exact

Berries – 1 cup

Mango: 1/2 small

Tangerines or clementines : 2

Pineapple: 3/4 cup diced (can you dice pineapple? you know what I mean…)

Canned fruits (no syrups added): 1/2 cup

Vegetables (25 calories per serving)

Raw vegetables : 1 cup

Cooked vegetables : 1/2 cup (carrots, broccoli, cauliflower, cabbaef, green beans, eggplant, onions, etc)

Green pepper: 1 whole

Asparagus: 7 spears cooked/ 14 spears raw (please tell me if you eat these raw!)

Leafy greens: like 5 cups

Carbohydrates to Choose with Caution (aka watch portions)

High-starch vegetables (80 calories per serving)

Beans(black, lima, kidney, pinto, etc): 1/3 cup

Corn: 1/2 cup

Corn on the cob: 1 medium ear

Peas and lentils: 1/2 cup

Baked potato or sweet potato: 1 small (tennis ball size, we mostly eat double this…)

Pasta/rice ( 80 calories, choose less if you like)

Couscous: 1/3 cup

Rice (brown or white) : 1/3 cup

Quinoa : 1/4 cup

Noodles (whole wheat or white): 1/2 cup

Bulgur: 1/2 cup

Breads/Cereals/ Crackers (80 calories per serving)

100% whole wheat bread : one slice (actually around 100 cals, so you must read labels!)

Tortilla (wheat or white): 1-6″

Mini pita bread (5″): 1

Bagel: 1/4

The rest in this category can be found on labels, please read them!!!

I challenge you to keep track of your carbs for just one day. Notice portions, refer to this chart, and see how well you did. This experiment can at least give you an idea of where you could improve, or maybe you will be pleasantly surprised with yourself. If you have specifics on other not-listed items, feel free to ask me!

Next up, to carb load or not to carb load?

50-25-25

I have been reading this great book and I have been pleasantly surprised that I agree with the nutrition advice. One concept I would like to share today is the 50-25-25 rule.

This rule says that 50% of your daily calories should come from carbohydrates, 25% of your daily calories should come from protein, and the last 25% of your calories should come from fat. According to Madelyn Fernstrom, PhD, CNS, this is good advice for runners (and may I add most athletes). This theory of calculating our daily allotment into three groups rather than individual and specific calories will lighten your dieting burden loads.

This rule does 4 important things:

  1. It allows you to incorporate moderate amounts of carbohydrate int your daily diet
  2. It gives you sources and options for foods that give quick energy for physical activity
  3. It provides the right balance of protein and fat to give you continued energy
  4. It allows you to remain content and satisfied throughout the day while still losing weight and having enough energy

As I continue to blog and break down the three macronutrients I will give you specifics and suggestions and this 50-25-25 ratio will make more sense. This is a teaser post I guess you could say.

I also want to share this chart. This breaks down calorie portions. Again, consider your personal calorie range and keep this in mind for the posts to come!

50-25-25 Calorie Distrubution

 Daily Calories                   Carbohydrate kCals         Protein kCals             Fat kCals

1,200

600

300

300

1,400

700

350

350

1,600

800

400

400

1,800

900

450

450

2,000

1,000

500

500

2,200

1,100

550

550

2,400

1,200

600

600

2,600

1,300

650

650

You’ll Look Beautiful on the Outside

Check this article out:

Beauty Might be a Matter of Dietary Makeup

Seriously, it’s quick and entertaining.

Want to have beautiful skin this summer? Forget fake baking, try more fruits and vegetables! The caratenoids that give our produce such a beautiful color may in fact beautify your skin tone as well.

Exercise Physiology 101

Nerd alert. This post is going to be a little scientific, so lets get physical (as in lets discuss physiology). And if it’s too much, just skip ahead to the “Take Home Messages” at the end to get a very fast run down of everything that I will now take 10 paragraphs to explain…

Nutrition and physical activity go hand in hand because activity demands carbohydrates and fat as fuel, protein to build and maintain muscle, and vitamins and minerals to support energy metabolism and tissue building. And of course you need water to help distribute fuels and hydrate.

Two terms I would like to share with you today are ATP and CP.

ATP: Stands for adenosine triphosphate. This is a form of energy that is available for immediate use in the body. All energy- yielding nutrients (carbohydrates, protein, and fat) can enter metabolic pathways to make ATP.  Small amounts of ATP are stored in tissues at all times, even during rest, and in the muscles ATP provides the chemical driving force for contraction (think about how often you are moving your muscles, like always). When an ATP molecule is split, it’s energy is released and the muscle cells channel the energy into mechanical movement or as heat.

CP: Stands for creatine phosphate. CP is made from creatine, a compound found in muscles. This compound can split anaerobically (without oxygen) to release a phosphate and replenish ATP supplies. What this means to you is, this is the short term fuel for our bodies. When we participate in high intense boughts of exercise (like a sprint 100-meter dash) our bodies can use CP to produce energy quick and without oxygen. This energy source however usually last for only a matter of seconds. It also acts as a replenishment for ATP. When your muscles are resting, ATP feeds energy back to CP by giving up one of its phosphate groups to creatine. Therefore, CP is produced during rest by reversing the process that occurs during muscular activity.

Are you sufficiently confused already?

Well think of this. ATP and CP are stored in small amounts in your body. If you tried exercising with zero fuel (aka food, energy, calories, however you want to say it) how long do you think your activity would last? Not so long. So this is why it is important to have adequate food and energy stores to perform well. Carbohydrates, fats, and proteins store in our bodies to be utilized during activity.

After you consume carbohydrates, your body stores whatever is not needed right away in a storage form called glycogen. Glycogen is saved or stored in your liver. Your body can then go shopping for energy when you need it. Like when you haven’t eaten for 4 or 5 hours and your body starts needing back up energy, or to sustain ATP production during exercise.

How much carbohydrate a person eats influences how much glycogen is stored. When a person is exercising, glycogen will last depending not only on diet, but also on the intensity of the activity. For example, moderate activities like jogging when breathing is steady and easy, use glycogen stores slowly. But during intense activities, like sprints or races where it may be difficult to “catch your breath, ” glycogen is used up real quick. Usually, a person’s glycogen stores are used as fuel for the first 20 minutes of exercise. After 20 minutes of exercise a person who continues exercising moderately begins to use less and less glycogen and more an more fat for fuel. Have you heard that you don’t start burning fat until 20 minutes into a work out before? Well its absolutely true.

During the first few minutes of utilizing fat as a fuel, your body is calling on free fatty acids circulating in the blood stream. After blood levels fall, the body calls on a hormone epinephrine to signal fat cells to break down and release their stores of triglycerides. Therefore, sustained, moderate activity uses body fat stores as it’s major fuel. So get a good 45 minute to hour work out if you really want to see that fat melt off ya! But in this case, the intensity of the work out also affects the utilization of fat stores, As the intensity of activity increases, fat makes less and less of a contribution to the fuel mixture. A lot of oxygen is needed to break down fat for energy , and if a person is breathing easily during activity, the muscles are getting all the oxygen they need and are able to use more fat. So moral of story, if you want to burn fat, look for activities that require a steady but longer duration. Moderate long distance runs, swimming, and bike rides are good activities. Or any sort of aerobic class or activity that keeps the heart rate pretty moderate.

The longer you train or stick to an activity, the body gets better at permitting the body to draw more heavily on fat for fuel. Also the heart and lungs become stronger and better able to deliver oxygen to muscles at high activity intensities. This explains why sometimes it may take a few months of training and consistent exercising to get your body to start burning fat and to see results. So don’t give up!

Protein is actually not a a major fuel for physical activity. Nonetheless, physically active people need an ample amount of protein in their diets to build muscle and lean tissue. Eating carbohydrates before exercise is needed to prepare your glycogen stores for utilization, but carbohydrate intake coupled with protein after an activity is important to replenish those lost glycogen stores and promote muscles synthesis. Don’t worry, I will dedicate a whole blog to amounts and eating guidelines, but for now it is important to say that it is important to have protein to rebuild muscles.

Only ten percent of the total fuel used during exercise comes from proteins and amino acids, but during activity, muscles turnover amino acids stores much quicker, and protein must be provided at the end of the work out to make sure you have bigger muscles in the end and not wasting ones. Longer work outs, after all the glycogen and fat stores are used, then rely on protein stores. So endurance athletes require the most protein during a work out than any other athlete, even body builders who actually use less protein during an activity. Weird huh?

Quick take home messages:

  • ATP and CP are energy sources in your body. ATP is made aerobically and requires carbohydrates, fat, and protein to produce ample amounts. CP is used to replensih ATP and for short intense energy and does not require oxygen to be utilized.
  • Carbohydrates are your body’s first means to get energy. When you eat carbohydrates, excess amounts are stored as glycogen in your liver to be used for later use and during work outs.
  • Glycogen stores are usually used for the first 20 minutes of a work out, even quicker if the activity is intense.
  • Fat stores are used after 20 minutes of a work out. Longer moderate activities require the use of fat fuels. The longer you train and the greater your lung’s abilities to provide sufficient oxygen, your body will use fat as a major fuel during activity.
  • Protein is needed for recovery and muscles replenishment and building. Protein is used as fuel source only in long duration activities (sport’s games or long runs).
  • And finally,

Prudent Healthy Diet

I came across 12 tips to prudent healthy living in a nutrition book of mine. It sounds so pioneer right, prudent healthy diet? But anyway, the tips are great so I thought I would share with you today:

1. Balance the food you eat with physical activity to maintain or improve your weight. Consume only moderate food portions. Be physically active every day.

2. Eat a nutritionally adequate diet consisting of a wide variety of nutrient-rich foods. Let the MyPlate Food Guide guide your food choices.

3. Choose a diet moderate in total fat, but low in saturated and trans fats and cholesterol.

4. Choose a diet with plenty of fruits and vegetables, whole grain products, and legumes, which are rich in complex carbohydrates, phytochemicals, and fiber.

5. Choose beverages and foods that moderate your intake of sugars.

6. Choose and prepare foods with less salt and sodium.

7. If you drink alcoholic beverages, do so in moderation. Pregnant women should not drink any alcohol.

8. Maintain protein intake at a moderate, yet adequate level, obtaining much of your daily protein from plant sources, complemented with smaller amount of fish, skinless poultry, and lean meat.

9. Choose a diet adequate in calcium and iron. Individuals susceptible to tooth decay should obtain adequate fluoride.

10. Practice food safety, including proper food storage, preservation, and preparation.

11. Avoid excess intake of questionable food additives and dietary supplements.

12. Enjoy your food. Eat what you like, but balance it within your overall healthful diet.

I love this stuff. It’s basically what I have been trying to express in my past 25 blog posts. So much for all that, this is everything you need to know! Especially the last tip. Best advice I could ever offer. So please print this out, hang it on your fridge, and let this be your nutritional mantra til death do us part.

And here is a picture of a kitchen that I very much do like.