9-6-10: Protein

Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

Along with fat and carbohydrates, protein is a "macronutrient," meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called "micronutrients." But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply. Protein is mostly used in the body for repairing tissue. It is not a main source of energy. It's important to have a high protein intake in athletes, especially if they are doing any weight training. When you lift weights, the sore feeling you have afterwards is actually a result of tiny muscle tears. Protein intake allows your body to repair these tears and increase your recovery time. If you want to get bigger, faster, stronger, then eating the right amount of protein will help you get there.

So how much protein do you  need to eat everyday to ensure that you are taking in enough to meet the demands of your body? For athletes, you need 0.8 grams of protein per kilogram of body weight. The following is a formula that you can use to determine how much protein YOU need.

140 lbs/ 2.2 = 63.6 kg

63.6 kg x 0.8 = 50.88 g

This is example is using someone who weighs 140 pounds. You divide your weight in pounds by 2.2 to convert it to kilograms. Then take that number and mutiply it by 0.8. So someone who weighs 140 pounds needs about 51 grams of protein per day. You can find all the nutritional information on food labels to determine how many grams of protein their are per serving. If you are unsure how much protein is in the food you are eating, there are plenty of websites that can help you find that out.

What types of protein to eat

 

Consumption of large quantities of processed meats such as hot dogs, sausages, and deli meats, have been linked to increased risk of type 2 diabetes, cardiovascular disease, and cancer. This means you need to eat natural foods such as:

Fish: Fish offers heart-healthy omega-3 fatty acids and, in general, less fat than meat.

Poultry/Eggs: You can eliminate most of the saturated fat by removing the skin.

Beans: Beans contain more protein than any other vegetable protein. Plus, they're loaded with fiber that helps you feel full for hours.

Nuts: One ounce of almonds gives you 6 grams of protein, nearly as much protein as one ounce of broiled ribeye steak.

Whole grains: A slice of whole wheat bread gives you 3 grams of protein, plus valuable fiber.

So what does all of this mean in a nutshell for you ladies? Eating enough protein, and eating the right kind of protein, is very important because, as athletes, your body has a high demand. This means no more Taco Bell burritos (processed meat...and honestly, I can't even say that it's actually all meat in their tacos), no burgers from McDonalds, no fried chicken sandwhiches from KFC. You need baked, skinless chicken or turkey, beans, whole wheat bread, eggs, fish, nuts (mostly almonds or walnuts).

Being educated is the first step in being fit!!

 

8-17-10: Carbohydrates

Carbohydrates are the most common source of energy in living organisms.  In terms of what we eat and drink, carbohydrates are classified as simple or complex.

Simple Carbohydrates: These have single chains of sugar (monosaccharides; from the Greek monos, meaning single, sacchar, meaning sugar) in their molecular structure.  Foods high in simple carbohydrates include fruit, candy, and soft drinks.  

Complex Carbohydrates: These have a few or many chains of sugar in their molecular structure.  Foods high in complex carbohydrates include bread, pasta, beans, potatoes, bran, rice, and cereal.  

In terms of how to best fuel our bodies and prepare them for our workouts and games, we'll divide the roster into All-Stars and Duds. 

ALL-STARS: These provide the most efficient and long-lasting sources of energy while containing the following superpowers: preventing your body from storing fat; protecting your heart; enhancing eye-sight; improving balance and coordination; improving short term memory; preventing cravings, slowing the aging process.  On this roster are fruits, vegetables, WHOLE GRAIN or WHOLE WHEAT bread, WHOLE GRAIN or WHOLE WHEAT cereal, WHOLE GRAIN or WHOLE WHEAT pasta, WHOLE GRAIN rice, and old fashioned oatmeal.  

Why did we emphasize WHOLE GRAIN and WHOLE WHEAT?  Quick biology- a grain (wheat, corn, oats, barley, and rye) has 3 parts: the germ, the bran, and the endosperm.  Think of a kernel of corn.  The biggest part- the part that blows up when you make popcorn- is the endosperm, which has little nutritional value.  The germ and the bran pack all the nutritional power including vitamins, minerals, and fiber.  Unfortunately, when food manufacturers process and refine the grains, guess which parts often get tossed out?  The germ and the bran, where all the protein, vitamins, and minerals are.  And what they keep-the nutritionally bankrupt endosperm- gets made into pasta, bagels, white bread, white rice, and just about every baked good you can find in stores. 

DUDS:  These are duds because they only provide a short burst of energy, which is followed by a crash when your body unloads insulin to combat the sugar spike in your bloodstream.  They are digested quickly, which makes you feel hungry sooner, and they trigger your body to store fat.  On this roster are soft drinks, candy, candy bars, cupcakes, honey buns, and most cereals like Fruit Loops, Captain Crunch, Fruity Pebbles, Lucky Charms, etc.