Protein: Why You Need More

Protein exists as more than what is on your plate or in your shake. Did you know that our DNA is comprised of protein? Did you know that every nerve impulse, hormone and enzyme exists due to protein? Wikipedia sums it up perfectly, "proteins are essential parts of organisms and participate in virtually every process within cells."

Amino Acids and Complete Vs. Incomplete
In fact, proteins are built upon smaller components called, amino acids. If you know this, then you may be aware that there are 8 amino acids that the human body cannot synthesize independently. Thus, they are called, essential amino acids, and must be included in the human diet in order to obtain them. They are: phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, leucine, and lysine. There are a few others, but are essential based on specific conditions.

The optimal source for all amino acids come from complete proteins, or animal proteins (poultry, beef, pork, lamb, fish, shellfish, eggs and milk). Grains, fruits and vegetables are incomplete proteins that offer some of the essential amino acids, but not all.

Why do we stress the importance of protein?
Unlike fat and glucose, our body has little capacity to store protein. If we were to stop eating protein, our body would start to break down muscle for its needs within a day or so.

Food Pairing is Vital for Vegetarians
If you avoid animals on your plate, a diverse diet, rich with vegetables and fruits, has to be organized properly for optimal health and wellness. For example, brown rice and kidney beans, together, form a complete protein source for all amino acids, and provide a decent amount of protein per serving, about 12 grams. However, it comes through with a heavy dosing of carbs, at least 53 grams. Please keep in mind that a serving of rice, white or brown, is only 1 cup! Most restaurants give you far more than that. It is possible to keep protein part of a non-meat diet, however, portion sizes need to be under control because of the extra carbohydrates that are going to be unavoidable.

A suggestion for the beans and rice meal would be to add tofu (9 grams protein and 2 grams carbs per serving) and back off on some of the rice because it will improve the overall glycemic effect of the meal by eliminating the carbs from the rice and boosting the total protein. If you need a reminder about the glycemic effect of foods, check our past article, "Bryce explains the Paleo Diet".

Other than cutting your carbs for improved nutritional (and daily energy) balance, there is more to our emphasis on ensuring that all of our clients are eating enough high-quality protein with every meal. Regardless of your fitness goals, protein intake should be the center of your meal planning. Each person's daily protein needs vary upon body weight, activities, and the intensities of the activities.

Resistance Training and Endurance Training Increase Protein Needs
Most FT clients should consume 60-80% of their body weight in grams of protein. So, using a 150 pound person, about 90-120 grams of protein should be consumed each day. This amounts to about 18-24 grams of protein across 3 meals and 2 snacks.

Is it OK to eat a lot of protein?
This is the crucial question for people on diets which are higher in protein than usual, as low-carb diets tend to be. The only known danger from high protein diets is for individuals with kidney disease. For others, extra protein can be broken down into glucose in a process called gluconeogenesis. On low carb diets, this happens continually. One benefit of obtaining glucose from protein is that it is absorbed into the bloodstream very slowly, so it doesn't cause a rapid blood sugar increase.

How much protein is in ________?

Beef

• An ounce of meat or fish has approximately 7 grams of protein.
• Hamburger patty, 4 oz - 28 grams protein
• Steak, 6 oz - 42 grams

Chicken

• Choose lighter meat and remove skin and fat for lowered saturated fat.
• Chicken breast, 3.5 oz - 30 grams protein
• Chicken thigh - 10 grams (for average size)
• Drumstick - 11 grams
• Wing - 6 grams Chicken meat, cooked, 4 oz - 35 grams

Fish

• Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce.
  
• Tuna, 6 oz can - 40 grams of protein

Pork

• Pork chop, average - 22 grams protein
• Pork loin or tenderloin, 4 oz - 29 grams
• Ham, 3 oz serving - 19 grams
• Ground pork, 1 oz raw - 5 grams; 3 oz cooked - 22 grams
• Bacon, 1 slice - 3 grams Canadian-style bacon (back bacon), slice - 5 - 6 grams

Eggs and Dairy

• Egg, large - 6 grams protein
• Milk, 1 cup - 8 grams
• Cottage cheese, ½ cup - 15 grams
• Yogurt, 1 cup - usually 8-12 grams, check label
• Soft cheeses (Mozzarella, Brie, Camembert) - 6 grams per oz
• Medium cheeses (Cheddar, Swiss) - 7 or 8 grams per oz Hard cheeses (Parmesan) - 10 grams per oz

Beans (including soy)

• Tofu, ½ cup 20 grams protein
• Tofu, 1 oz, 2.3 grams
• Soy milk, 1 cup - 6 -10 grams
• Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
• Soy beans, ½ cup cooked - 14 grams protein Split peas, ½ cup cooked - 8 grams

Nuts and Seeds

• Peanut butter, 2 Tablespoons - 8 grams protein
• Almonds, ¼ cup - 8 grams
• Peanuts, ¼ cup - 9 grams
• Cashews, ¼ cup - 5 grams
• Pecans, ¼ cup - 2.5 grams
• Sunflower seeds, ¼ cup - 6 grams
• Pumpkin seeds, ¼ cup - 8 grams
• Flax seeds - ¼ cup - 8 grams

References:
High Protein Foods
Amino Acids
Wiki-protein

Fish Out of Water

As a life long swimmer I always thought runners were crazy. Who would actually want to run? Furthermore, who in their right mind would want to run 26 miles? The truth of it is, a marathon is a great way to challenge yourself and you don’t have to be an elite athlete to take on the daunting 26.2 mile monster. Having no real running experience prior to this summer I am now 6 weeks into training for the Chicago Marathon and not only am I surviving the training but I am looking forward to the new challenges each day brings. Whether you’re looking to take on the mighty marathon, or just want to get into running in general, these tips will help make the experience much more enjoyable.

Get the right equipment:

There may be nothing more important to running than having the right equipment. First and foremost you need the right shoes. I recommend going to a running store where an experienced shoe salesman will watch you walk and recommend the proper type of shoes for your feet. Having shoes that compensate for your natural imbalances will not only make running more comfortable, but proper shoes can also help you avoid some serious foot and leg injuries. I also recommend moisture wicking socks to wear while you run. Moisture wicking socks will help to keep your feet dry which will cut down on blisters. I have found that a head band and sweat bands are also great to have when running, unless of course, you like having sweat in your eyes. Finally an arm case for your IPod is a big help as I find that listening to music helps me to zone out and stay entertained while running.

Start slow and get on a program:

If you are just starting running there is no reason to get crazy. Your legs need time to build strength and endurance before they will be able to handle the stresses of long runs. So don’t go nuts on your first run and then spend the next week agonizing over the pain in your legs. Let your mileage build over time as your legs get stronger and you are able to handle longer runs. Running can be very stressful on your legs so you want to make sure that they are able to handle the stresses you put on them. Start off with 2-3 short runs per week and then progress to 3-4 with 1 of them a long run. Once you are consistently running this way add in an additional long run and increase the distance of your short runs. By running consistently your legs will get stronger and will be able to handle the strains of more runs and longer distances.

Hydrate and Stretch:

Before any run you should be sure that you have some water in your body as you will undoubtedly sweat while you run and you need to have something to sweat out. However, you don’t want to over hydrate before a run as this can lead to cramping or a feeling of water sloshing around in your stomach. I recommend drinking a small amount of water before your run and then drinking plenty of water after your run. There is little fear of cramping after you run, so drink as much water as you need to replace all that you sweat out. After you run you will also want to stretch, and stretch a lot. Your muscles take quite a beating when you run and the best way to avoid muscle soreness is to take the time to do an adequate post run stretch. Start by stretching your hamstrings and quadriceps and then move on to your lower legs. Be sure to stretch your calves with your knees both bent and straight in order to stretch both your soleus and your gastrocnemius. Finish off by stretching your shins and your IT band. If you have questions as to how to stretch any of these muscles ask your trainer and we will gladly show you how.

Find a running partner:

Possibly the most beneficial tool for running is a partner. I find it much easier to motivate myself to run when I am not running alone, and your partner can push you to continue when you are about to quit. Also if you are planning on running very long distances it is always better to run with someone for safety reasons. I do all of my long runs with my fiancé, and I find that I can always push myself to do a little more, go a little further, and run a little faster when I have her there with me. Running with a partner makes running more of a fun activity and less of a grueling workout, so grab your spouse, call your friend, or get your kids off the couch and take them for a run.

Enjoy Yourself:

Running is a great way to improve cardiovascular strength, burn calories, and build lower body strength. It is also a great way to get out and experience nature, get some fresh air, and enjoy the company of others all while getting a great work out. So if you have been thinking about giving running a shot, stop thinking, follow the tips above, and go have yourself a great running adventure!

The Best Overlooked Diet Secret and Energy Drink: Water?

Yes, water! Drink more water to get an energy boost and improve your metabolism. Only a 5% dip in body weight through dehydration can reduce muscular work capacity by 20-30%. Simply put, a lack of proper hydration will decrease your exercise intensity and delay results. There is also a correlation that drinking less water leads people to drink more beverages with empty calories, such as sodas, juices, energy drinks, and indulgent coffees. So drinking more water helps you work harder and keeps your caloric intake under control.

Most people willingly recover their fluid levels by drinking water during and after their workouts, but there is more to consider than replacing the water lost by sweating during your workouts.

Almost 47% of your daily fluid loss comes from evaporation through your skin and lungs. That percentage increases with your surrounding climate. Outdoor exercise and activities during summer will obviously make you sweat, but don't forget that air conditioning and cold temperatures will tap your fluid levels too. How so? Remember that air conditioners work on the principle of cooling the air through evaporation. As the temperature drops, your body senses the dryness and moves water to the skin, where it evaporates into the air. You can see where this starts to construct a viscous cycle that leads to dehydration.

The best indicator of your hydration level is also the source of most of your fluid loss, urine. On average, 50% of our daily fluid loss happens in the restroom.

During your trips to the restroom, you should be noticing that your urine becomes far more clear and odorless. As much as it may be a nuisance, frequent urination is a sign that you are keeping up on your water intake. Count that as a positive because your body is continually filtering out everything you put into it: coffee, teas, soda, juices, alcohol (beer, wine, and spirits), supplements, and medications. These all will cause your kidneys to use more water to filter out what your cells cannot utilize.

Suggestions from health websites and news reports recommend drinking at least 1/2 your body weight in ounces of water per day. This means if you weigh 200 pounds you should be drinking 100 ounces of water a day. And, every ounce of coffee or tea, and soda (diet or regular), that drink, you will need to drink the equivalent amount of water to make up for it. For alcohol (wine, beer, and spirits), the amount of water should be doubled. Do not forget to add 16 ounces of water for every pound lost from sweat while you are tallying up your needs.

How well do you match up for your lifestyle and body weight? I challenge you to keep track of your water intake for a week. You may be surprised at how far below the mark you fall.