According to Wordnet.com:
The noun pecan pie has one meaning:
Meaning #1: pie made of pecans and sugar and corn syrup and butter and eggs
That right there almost says it all.
Until you read on dietbites.com that pecan pie is "[v]ery high in fat and sodium. Some pecan pies will cost you up to 800 calories per slice - so read those labels and calculate the calories in your homemade recipes."
Remember, dieting isn't about denial. It's about making healthier choices and developing a healthier life style. When faced with a feast, or a whole holiday based on a feast, try these simple tips:
1. Use a smaller plate. Studies have shown that larger plates lead to larger portion sizes, and people tend to eat most if not all of what is on their plates.
2. Fill your plate with color! Choose a rainbow of vegetables. Neutral plate (brown gravy, turkey, stuffing, mashed potatoes...)? Brighten it up with green beans, squash, spinach, yams (minus the marshmellows!).
3. Slow down. Let others start eating before you. When you do start eating, eat slowly. Savor your food. Enjoy the meal. Enjoy your company. Celebrate not only the food, but the holiday and the great company of your friends and family.
4. Stop eating when you're full. Remember, it takes about 15 minutes after you're actually full for the feeling to register. So when you feel full STOP.
5. If you must have dessert, give yourself a smaller portion. At a restaurant, share the dessert with one or more people. If other people are going back for seconds, sip a cup of coffee or tea, or, better yet, give your hostess a hand and offer to help her in the kitchen.
Wednesday, November 22, 2006
Monday, November 20, 2006
New Study: Effects of Aerobics on the Brain
NewsTrack - Science
Study: aerobics fights brain shrinkage
URBANA, Ill., Nov. 16 (UPI) -- A University of Illinois-Urbana study suggests aerobic exercise can help reverse the brain shrinkage that begins around age 40.
The researchers said patients who engaged in three or more hours of aerobic exercise weekly experienced increases in their brains' volume of gray and white matter, The Wall Street Journal reported Thursday.
The team studied 59 adults, age 60 to 79, in three groups: one group that received aerobic training, one that engaged in non-aerobic stretching-and-toning training and a group that did not exercise.
The non-aerobic exercise group and the group that did not exercise did not experience any change in their brains, but "the aerobic group showed a substantial increase in brain volume," Illinois' Arthur Kramer told The Journal.
"After only three months," Kramer said, "the people who exercised had the brain volumes of people three years younger."
Kramer said the subjects who exercised aerobically had better working memories, better abilities to switch between mental tasks and were more adept at screening out distractions than those who did not exercise.
Study: aerobics fights brain shrinkage
URBANA, Ill., Nov. 16 (UPI) -- A University of Illinois-Urbana study suggests aerobic exercise can help reverse the brain shrinkage that begins around age 40.
The researchers said patients who engaged in three or more hours of aerobic exercise weekly experienced increases in their brains' volume of gray and white matter, The Wall Street Journal reported Thursday.
The team studied 59 adults, age 60 to 79, in three groups: one group that received aerobic training, one that engaged in non-aerobic stretching-and-toning training and a group that did not exercise.
The non-aerobic exercise group and the group that did not exercise did not experience any change in their brains, but "the aerobic group showed a substantial increase in brain volume," Illinois' Arthur Kramer told The Journal.
"After only three months," Kramer said, "the people who exercised had the brain volumes of people three years younger."
Kramer said the subjects who exercised aerobically had better working memories, better abilities to switch between mental tasks and were more adept at screening out distractions than those who did not exercise.
Wednesday, November 15, 2006
Chicken Marsala
Ask your butcher to weigh each piece of chicken so your portion size is more controlled. Chicken breasts can run very large, so make weight the determining factor for
portion size and not number. One chicken breast can be two servings.
Serving Suggestion: Pair with steamed broccoli or a green salad.
Chicken and Mushroom Marsala
This recipe serves: 2
Preparation time : 5 minutes
Cooking time : 20 minutes
Ingredients
3/4 tablespoons olive oil
2 smallish boneless, skinless chicken breast halves, 4 to 6 oz. each
salt to taste
freshly ground black pepper
flour for dredging
8 ounces mushrooms, sliced
1/6 cup Marsala wine
1/3 cup low-sodium chicken broth
1-2 tablespoons chopped parsley
Cooking Instructions
1. Heat the olive oil in a large, non-stick skillet. While the oil is heating, season the chicken with salt and pepper and dredge it in flour.
2. Sauté the chicken over medium-high heat until golden brown, about 2 minutes on each side. Remove the chicken to a platter and keep warm.
3. Add the mushrooms, season with salt and pepper and cook, stirring occasionally, until tender. Add the wine, stir with a wooden spoon to release any caramelized bits that may be stuck to the pan and cook until the wine is almost completely evaporated.
4. Add the chicken broth , chicken and any juices that have accumulated on the platter. Simmer until the chicken is cooked through, about 10 minutes.
5. Remove the chicken to a clean serving platter and keep warm. Simmer the broth mixture until it has reduced by half, about 5 minutes. Spoon the sauce over the chicken, sprinkle with parsley and serve.
Nutrition Facts
Serving Size 1 chicken breast half
Calories 243
Total Fat 7 g
Saturated Fat 1 g
Protein 35 g
Total Carbohydrate 5 g
Dietary Fiber 1 g
Sodium 312 mg
Percent Calories from Fat 25%
Percent Calories from Protein 57%
Percent Calories from Carbohydrate 8%
Iron and Fertility
Fertility: Iron Supplements May Reduce Risk of Infertility
By NICHOLAS BAKALAR
Published: November 14, 2006 in NYTimes
Taking iron supplements may reduce the risk of infertility, a new study suggests.
Researchers examined data on women enrolled in the Nurses’ Health Study II, a prospective study of registered nurses, ages 24 to 42. Over eight years of follow-up, researchers recorded more than 3,500 cases of infertility among more than 18,000 women who were trying to become pregnant. Of these, 2,165 underwent medical investigation to determine the cause, and 438 were found to suffer from ovulatory infertility, or the inability to produce viable eggs.
After statistically adjusting for age, smoking, physical activity and dietary patterns, the women who used iron supplements had, on average, 40 percent less risk of ovulatory infertility than those who used none. Moreover, the higher the dose of the iron supplements, the lower the risk, so that women who took the highest doses — more than 41 milligrams a day — reduced their risk of ovulatory infertility by 62 percent.
Still, Dr. Jorge E. Chavarro, the study’s lead author and a research fellow at the Harvard School of Public Health, is not prepared to recommend iron supplements as an aid to becoming pregnant. “We need these results to be reproduced in randomized trials first,” Dr. Chavarro said. “But after a comprehensive evaluation of whether a woman has adequate body iron stores, it is certainly possible that this is something to be considered by healthy women who are trying to get pregnant.”
Writing in the November issue of Obstetrics & Gynecology, the authors concede that the group of women they studied was trying to become pregnant and therefore might have been more health-conscious to begin with, but they doubt that this could have affected the results.
By NICHOLAS BAKALAR
Published: November 14, 2006 in NYTimes
Taking iron supplements may reduce the risk of infertility, a new study suggests.
Researchers examined data on women enrolled in the Nurses’ Health Study II, a prospective study of registered nurses, ages 24 to 42. Over eight years of follow-up, researchers recorded more than 3,500 cases of infertility among more than 18,000 women who were trying to become pregnant. Of these, 2,165 underwent medical investigation to determine the cause, and 438 were found to suffer from ovulatory infertility, or the inability to produce viable eggs.
After statistically adjusting for age, smoking, physical activity and dietary patterns, the women who used iron supplements had, on average, 40 percent less risk of ovulatory infertility than those who used none. Moreover, the higher the dose of the iron supplements, the lower the risk, so that women who took the highest doses — more than 41 milligrams a day — reduced their risk of ovulatory infertility by 62 percent.
Still, Dr. Jorge E. Chavarro, the study’s lead author and a research fellow at the Harvard School of Public Health, is not prepared to recommend iron supplements as an aid to becoming pregnant. “We need these results to be reproduced in randomized trials first,” Dr. Chavarro said. “But after a comprehensive evaluation of whether a woman has adequate body iron stores, it is certainly possible that this is something to be considered by healthy women who are trying to get pregnant.”
Writing in the November issue of Obstetrics & Gynecology, the authors concede that the group of women they studied was trying to become pregnant and therefore might have been more health-conscious to begin with, but they doubt that this could have affected the results.
T or F:You Gain 5-10lbs During the Holidays
The Claim: You Gain 5 to 10 Pounds During the Holidays
By ANAHAD O’CONNOR
Published: October 31, 2006 in NYTimes
THE FACTS It starts with the Halloween candy that stays around for weeks. Then there is the feast on Thanksgiving Day, and eventually the incessant eating and drinking at the end of December, not to mention all that extra time on the couch.With all the opportunities to gorge and laze around over the holidays, it is little surprise that conventional wisdom suggests that the average person will pack on at least five pounds this season.
In reality, though, studies show that most people will gain far less. The only problem is that the holidays probably account for much of a person’s annual weight gain over the course of a lifetime.
According to most studies on the subject, the average person gains one to two pounds from Thanksgiving to New Year’s Day. One of the most recent and thorough studies to examine the idea, published in The New England Journal of Medicine in 2000, followed a diverse group of about 200 adults, half men.
The researchers found that from early October to late February the subjects gained an average of 1.05 pounds, 75 percent of that from Thanksgiving to Jan. 1.
Those who were the most active had the least gain, and those who were already overweight gained the most.
But only 10 percent of people gained more than five pounds. Another study carried out at Tufts had similar results.
A pound does not sound like much. But because a typical adult gains one to two pounds a year, the holiday pound has significant long-term effects.
THE BOTTOM LINE Most people gain about one pound over the holidays.
By ANAHAD O’CONNOR
Published: October 31, 2006 in NYTimes
THE FACTS It starts with the Halloween candy that stays around for weeks. Then there is the feast on Thanksgiving Day, and eventually the incessant eating and drinking at the end of December, not to mention all that extra time on the couch.With all the opportunities to gorge and laze around over the holidays, it is little surprise that conventional wisdom suggests that the average person will pack on at least five pounds this season.
In reality, though, studies show that most people will gain far less. The only problem is that the holidays probably account for much of a person’s annual weight gain over the course of a lifetime.
According to most studies on the subject, the average person gains one to two pounds from Thanksgiving to New Year’s Day. One of the most recent and thorough studies to examine the idea, published in The New England Journal of Medicine in 2000, followed a diverse group of about 200 adults, half men.
The researchers found that from early October to late February the subjects gained an average of 1.05 pounds, 75 percent of that from Thanksgiving to Jan. 1.
Those who were the most active had the least gain, and those who were already overweight gained the most.
But only 10 percent of people gained more than five pounds. Another study carried out at Tufts had similar results.
A pound does not sound like much. But because a typical adult gains one to two pounds a year, the holiday pound has significant long-term effects.
THE BOTTOM LINE Most people gain about one pound over the holidays.
Tuesday, November 14, 2006
Formula for Water Intake
How Much Water Do You Really Need
Calculate your overall daily need by taking your weight in kilograms (or your weight in pounds divided by approximately 2), in ounces per day.
For example, 140lbs / 2 = 70oz; 70oz / 8 = about 9 cups per day.
You need more if the temperature is hot and if you exercise. A general rule is to add an extra 2 glasses per day for every 5°F over 85°F if you are at rest, and more if you exercise.Monday, November 13, 2006
T or F: Sugary Soft Drinks Increase Energy
November 14, 2006
The Claim: Sugary Soft Drinks Increase Energy
By ANAHAD OCONNOR for The New York Times (read it!)
The Claim: Sugary Soft Drinks Increase Energy
By ANAHAD OCONNOR for The New York Times (read it!)
Besides having only short-lasting effects on energy, the sugar high of soft drinks can ultimately work against you, decreasing attention span, slowing reaction times and putting you to sleep.
High sugar content is often taken to mean high energy, but research refutes this.
In one recent study, published in the journal Human Psychopharmacology, a group of healthy adults took 90-minute mental tests after eating a small lunch on various days. On some days, about an hour after lunch, they drank a soft drink that had 42 grams of sugar and about 30 to 40 milligrams of caffeine. On other days, they drank a similarly flavored drink with no sugar or caffeine.
With the high-sugar drink, the subjects’ test scores were lower and they had more delays in reaction time and lapses in attention. After a 15-minute rush of energy, they became tired and less alert.
Other studies have found beneficial memory and attention effects for drinks with sugar and caffeine — but only with caffeine levels twice those of a typical soft drink.
THE BOTTOM LINE Sugary soft drinks may make you sleepy.
3 Moves to Stretch Away Stress
Stretch Away Stress!
Achy, sore, tired...Back pain can take over your whole body. New mothers know this better than anyone. Breastfeeding, changing diapers, lifting and carrying the baby/car seat/stroller/heavy diaper bag, and changes in breast size all attribute to back pain. Use these stretches to counteract the stresses on your back.
While these stretches are featured in the Fall 2005 issue of Fit Pregnancy, you don't have to be a mom to suffer from back pain and benefit from these stretches.
1. Chest, Calf, & Hip Stretch: stretches chest, shoulders, front of hips, and calves
l Stand with feet hip-width apart.
l Then take a step back with our right foot, toes pointed straight ahead, right heel down.
l Clasp your hands together with fingers interlaced behind your lower back, lifting your chest as you breathe deeply through your nose.
l Keeping your shoulders relaxed (down and away from your ears), lengthen your torso as you bend your left leg and lean forward slightly. Be sure to keep your knee in line with your ankle, and keep your right heel down. Keep your buttocks tight and abs drawn in.
lSwitch sides and repeat.
2. Chest Opener: stretches front of torso; strengthens neck and back muscles, improving posture.
lStand with feet hp-width apart and lace your hands behind your head, elbows wide. Breathe deeply in through your nose and out with your mouth. Gently press your head into your hands.
lStraighten arms, palms up, and lean back slightly, keeping your thighs and buttocks firm.
3. Lower-Back Stretch: strengthens entire back and gently tones muscles
lStand with feet hip-width apart, knees bent, hands on thighs, fingers pointing in.
lLean forward from hops and point your tailbone back to straighten spine, abs drawn in.
lInhale, then exhale as you round your back like a cat, drawing your abs in and bringing your chin toward your chest.
Note: All of you who know me or have trained with me probably know that I'm a fan of Fit Pregnancy. Visit www.fitpregnancy.com. A subscription makes a great present.
Achy, sore, tired...Back pain can take over your whole body. New mothers know this better than anyone. Breastfeeding, changing diapers, lifting and carrying the baby/car seat/stroller/heavy diaper bag, and changes in breast size all attribute to back pain. Use these stretches to counteract the stresses on your back.
While these stretches are featured in the Fall 2005 issue of Fit Pregnancy, you don't have to be a mom to suffer from back pain and benefit from these stretches.
1. Chest, Calf, & Hip Stretch: stretches chest, shoulders, front of hips, and calves
l Stand with feet hip-width apart.
l Then take a step back with our right foot, toes pointed straight ahead, right heel down.
l Clasp your hands together with fingers interlaced behind your lower back, lifting your chest as you breathe deeply through your nose.
l Keeping your shoulders relaxed (down and away from your ears), lengthen your torso as you bend your left leg and lean forward slightly. Be sure to keep your knee in line with your ankle, and keep your right heel down. Keep your buttocks tight and abs drawn in.
lSwitch sides and repeat.
2. Chest Opener: stretches front of torso; strengthens neck and back muscles, improving posture.
lStand with feet hp-width apart and lace your hands behind your head, elbows wide. Breathe deeply in through your nose and out with your mouth. Gently press your head into your hands.
lStraighten arms, palms up, and lean back slightly, keeping your thighs and buttocks firm.
3. Lower-Back Stretch: strengthens entire back and gently tones muscles
lStand with feet hip-width apart, knees bent, hands on thighs, fingers pointing in.
lLean forward from hops and point your tailbone back to straighten spine, abs drawn in.
lInhale, then exhale as you round your back like a cat, drawing your abs in and bringing your chin toward your chest.
Note: All of you who know me or have trained with me probably know that I'm a fan of Fit Pregnancy. Visit www.fitpregnancy.com. A subscription makes a great present.
Roasted Asparagus Salad
Roasted Asparagus Salad with Variations
This recipe has six servings, but at less than 50 calories per serving you could easily
double up without any guilt! Use different kinds of vinegar to change up the flavors.
Variation: While grilling, baste the asparagus with balsamic vinager. The vineger will reduce on the veggies for a great flavor.
For a lovely citrus twist, mix a pinch or two of lemon zest (preferably Meyer lemon), a touch of lemon juice, and a pinch of sugar to the vinegar before tossing with asparagus.
This recipe serves: 6
Preparation time : 5 minutes
Cooking time : 10 minutes
Ingredients:
1 1/2 pounds fresh asparagus
1 tablespoon olive oil
salt to taste
freshly ground black pepper
2 tablespoons vinegar
Cooking Instructions
1. Preheat the oven to 350°F.
2. Prepare the asparagus by cutting off the last inch or so of the woody stalk.
3. Place the asparagus stalks on a baking sheet. Brush them with the olive oil and sprinkle with salt and pepper.
4. Roast in the oven for 10 minutes, until the stalks begin to get tender on the outside. (Thin asparagus spears will take less time than thick spears.)
5. Toss with the vinegar and serve.
2. Prepare the asparagus by cutting off the last inch or so of the woody stalk.
3. Place the asparagus stalks on a baking sheet. Brush them with the olive oil and sprinkle with salt and pepper.
4. Roast in the oven for 10 minutes, until the stalks begin to get tender on the outside. (Thin asparagus spears will take less time than thick spears.)
5. Toss with the vinegar and serve.
Serving Size
about 6 spears of asparagus
Amount Per Serving
Calories 46
Total Fat 2 g
Saturated Fat 0 g
Protein 3 g
Total Carbohydrate 5 g
Dietary Fiber 2 g
Sodium 151 mg
Percent Calories from Fat 42%
Percent Calories from Protein 19%
Percent Calories from Protein 19%
Percent Calories from Carbohydrate 39%
Dehydration Facts
What you should know about dehydration
Know the facts.
a75% of Americans are chronically dehydrated.
aEven MILD dehydration will slow down one's metabolism as much as 3%.
aOne glass of water shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
aLack of water is the #1 trigger of daytime fatigue.
aPreliminary research indicates that 8-10 glasses of water a day (half of that coming from food and drinks other than plain water) could significantly ease back and joint pain for up to 80% of sufferers.
aA mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
aDrinking 5 glasses of water daily decreases the risk of colon cancer by 45%, the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.
Water has multiple functions in your body. Water:
ltransports vitamins, minerals, amino acids, glucose, hormones, enzymes and other substances throughout your body
l assists chemical reactions such as the burning of glucose and the breakdown of fat for energy
lcarries digestive juices
llubricates joints, eyeballs, nasal passages, and the intestines
lis a shock absorber for your eyes and spinal cord
lmaintains your body temperature - cools it by evaporation from the skin and lungs, throws off heat when blood is circulated near the body's surface - helps retain warmth in winter
lremoves wastes through the kidneys and helps solid waste pass through the intestines
What is Dehydration
Pain may be a warning of localized thirst; that is, the pain signal may be a warning of dehydration in that specific area (a regional thirst), for example low back pain, migraine headache, joint pain, and angina. Chronic dehydration may contribute to a reduction in lymph flow, which in turn may contribute to or cause varied problems.Remember that your water intake comes from the food that you eat, as well as the beverages you drink so your diet plays an important role in staying hydrated. Many water rich foods--such as fruits and vegetables--are also nutrient dense. If your diet is based on starches or processed foods and lacking in fruits and vegetables, you need to drink more water (and start eating healthier).
It is recommended by some that you not drink water with meals, unless you need to. Other doctors believe that the stomach needs a certain consistency to do its job and if we don't drink enough with our meals the stomach pulls water from the blood stream; if we drink too much with our meals the excess water simply gets absorbed. The logical recommendation, therefore, is to try both and see what works best for you.
Moroccan Chicken Stew
This hearty, low fat dish is high in protein and perfect for cold rainy days. This recipe produces four servings, enough for a couple's dinner one night and lunch the following day. For accurate calorie counts, divide the stew in four equal portions before bringing the plates to the table.
Moroccan Chicken Stew
This recipe serves: 4
Preparation time : 15 minutes
Cooking time : 35 minutes
Ingredients:
2 teaspoons olive oil
8 boneless, skinless chicken thighs (about 1 pounds)
salt to taste
freshly ground black pepper
3/4 cup chopped onion
2 cloves garlic, minced
1 teaspoons curry powder
1 teaspoons ground cumin
2/3 teaspoon ground cinnamon
1 medium butternut squash, peeled, seeded and cubed
2 medium russet potatoes, peeled and cubed
2 medium turnips, peeled and cubed
2/3 cup low-sodium chicken broth
1 1/2 cups canned chopped tomatoes with their juices
2 tablespoons chopped fresh cilantro leaves for garnish (optional)
Cooking Instructions
1. In a large soup pot or Dutch oven, heat 1 teaspoon of oil over medium-high heat. Season the chicken with salt and pepper. Brown the chicken on both sides, about 4 minutes per side, and transfer to a platter.
2. Turn the heat to medium and heat the remaining oil in the same pot. Add the onion and cook for 5 minutes. Add the garlic and cook for 1 more minute. Add the curry powder, cumin and cinnamon, and cook, stirring frequently for 1 minute.
3. Add the chicken, squash, potatoes, turnips, and chicken broth and simmer until the chicken is almost tender, about 2o minutes.
4. Add tomotoes with tomatoe juices and cook an additional 5 minutes until chicken is tender and fully cooked. Season with salt and pepper and sprinkle with cilantro. Serve in warm soup bowls.
Nutrition Facts
Serving Size 1 bowl
Amount Per Serving Calories 302
Total Fat 8 g
Saturated Fat 2 g
Protein 32 g
Total Carbohydrate 30 g
Dietary Fiber 7 g
Sodium 180 mg
Percent Calories from Fat 22%
Percent Calories from Protein 40%
Percent Calories from Carbohydrate 38%
Moroccan Chicken Stew
This recipe serves: 4
Preparation time : 15 minutes
Cooking time : 35 minutes
Ingredients:
2 teaspoons olive oil
8 boneless, skinless chicken thighs (about 1 pounds)
salt to taste
freshly ground black pepper
3/4 cup chopped onion
2 cloves garlic, minced
1 teaspoons curry powder
1 teaspoons ground cumin
2/3 teaspoon ground cinnamon
1 medium butternut squash, peeled, seeded and cubed
2 medium russet potatoes, peeled and cubed
2 medium turnips, peeled and cubed
2/3 cup low-sodium chicken broth
1 1/2 cups canned chopped tomatoes with their juices
2 tablespoons chopped fresh cilantro leaves for garnish (optional)
Cooking Instructions
1. In a large soup pot or Dutch oven, heat 1 teaspoon of oil over medium-high heat. Season the chicken with salt and pepper. Brown the chicken on both sides, about 4 minutes per side, and transfer to a platter.
2. Turn the heat to medium and heat the remaining oil in the same pot. Add the onion and cook for 5 minutes. Add the garlic and cook for 1 more minute. Add the curry powder, cumin and cinnamon, and cook, stirring frequently for 1 minute.
3. Add the chicken, squash, potatoes, turnips, and chicken broth and simmer until the chicken is almost tender, about 2o minutes.
4. Add tomotoes with tomatoe juices and cook an additional 5 minutes until chicken is tender and fully cooked. Season with salt and pepper and sprinkle with cilantro. Serve in warm soup bowls.
Nutrition Facts
Serving Size 1 bowl
Amount Per Serving Calories 302
Total Fat 8 g
Saturated Fat 2 g
Protein 32 g
Total Carbohydrate 30 g
Dietary Fiber 7 g
Sodium 180 mg
Percent Calories from Fat 22%
Percent Calories from Protein 40%
Percent Calories from Carbohydrate 38%
Protein Requirements
Increased Protein Requirements for Fitness Programs and Physically Active Adults
Strength Training– up to 1.7 to 2 grams of dietary protein per kg of bodyweight
Endurance Training– up to1.4 grams of dietary protein per kg of bodyweight
Maintenance- 0.8-1 g per kg of body weight for both men and women
Because most athletes do not fall neatly into one category (aerobic endurance or strength training) a general recommendation of 1.5-2g /kg body weight ensures adequate protein intake, assuming adequate caloric intake and a diet with at least 65% of the protein coming from animal sources, complete proteins. Vegetarian, especially vegan, athletes may require more than 2 g/kg body weight.
Strength Training– up to 1.7 to 2 grams of dietary protein per kg of bodyweight
Endurance Training– up to1.4 grams of dietary protein per kg of bodyweight
Maintenance- 0.8-1 g per kg of body weight for both men and women
Because most athletes do not fall neatly into one category (aerobic endurance or strength training) a general recommendation of 1.5-2g /kg body weight ensures adequate protein intake, assuming adequate caloric intake and a diet with at least 65% of the protein coming from animal sources, complete proteins. Vegetarian, especially vegan, athletes may require more than 2 g/kg body weight.
Protein Basics: Complete vs. Incomplete
Protein is used in cell regeneration and to repair cell injuries (muscles particularly) from the microscopic trauma that occurs with exercise. It is not an efficient energy source, and serves that purpose only in malnourished states.
Proteins, like carbohydrates and fates, are composed of carbon, hydrogen, and oxygen atoms. Unlike carbohydrates and fats, proteins also contain nitrogen. Amino means nitrogen-containing and amino acids are the molecules that, when joined in groups, form proteins. Proteins in the human body are composed of 20 amino acids. Most of these can be synthesized by the human body and are commonly called nonessential amino acids because they do not need to be consumed in the diet. Nine of the amino acids are essential because the body cannot make them, and these must be consumed through the diet.
The amino acid content of a dietary protein affects its value in supporting growth and tissue maintenance. High-quality protein (complete protein) describes the amino acid pattern of a protein that is similar to the body’s needs. High quality proteins include proteins of animal origin (eggs, meat, fish, poultry, and dairy).
Proteins that are deficient in one or more of the essential amino acids (grains, beans, vegetables, and gelatin) are referred to as incomplete proteins. Of the plant proteins, soy is the highest quality. When relying on the incomplete proteins, it is important to consume a variety of plant foods that provide different amino acids, often referred to as complementary proteins, so that all essential amino acids are consumed over the course of the day. (Not surprisingly, the combinations appear commonly in many cultures’ cuisines.) Common examples of complementary proteins are beans and rice, corn and beans, nut butters and bread. As a general rule, combining beans and legumes with grains provides the essential amino acids in appropriate ratios. It was believed for some time that complementary proteins had to be consumed at the same meal. However it is now known that consumption of a variety of proteins from legumes, seeds, nuts, and grains over the course of the day is adequate.
Proteins, like carbohydrates and fates, are composed of carbon, hydrogen, and oxygen atoms. Unlike carbohydrates and fats, proteins also contain nitrogen. Amino means nitrogen-containing and amino acids are the molecules that, when joined in groups, form proteins. Proteins in the human body are composed of 20 amino acids. Most of these can be synthesized by the human body and are commonly called nonessential amino acids because they do not need to be consumed in the diet. Nine of the amino acids are essential because the body cannot make them, and these must be consumed through the diet.
The amino acid content of a dietary protein affects its value in supporting growth and tissue maintenance. High-quality protein (complete protein) describes the amino acid pattern of a protein that is similar to the body’s needs. High quality proteins include proteins of animal origin (eggs, meat, fish, poultry, and dairy).
Proteins that are deficient in one or more of the essential amino acids (grains, beans, vegetables, and gelatin) are referred to as incomplete proteins. Of the plant proteins, soy is the highest quality. When relying on the incomplete proteins, it is important to consume a variety of plant foods that provide different amino acids, often referred to as complementary proteins, so that all essential amino acids are consumed over the course of the day. (Not surprisingly, the combinations appear commonly in many cultures’ cuisines.) Common examples of complementary proteins are beans and rice, corn and beans, nut butters and bread. As a general rule, combining beans and legumes with grains provides the essential amino acids in appropriate ratios. It was believed for some time that complementary proteins had to be consumed at the same meal. However it is now known that consumption of a variety of proteins from legumes, seeds, nuts, and grains over the course of the day is adequate.
adapted from NSCA's Essentials of Strength Training and Conditioning
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