Part 2: Protein
The best recognized of all nutrients in terms of health and single most important nutrient for building muscle, PROTEIN. When broken down, proteins are differently arranged amino acids. Certain amino acids aren’t created in the body and are called essential amino acids (eaa’s). EAA’s are found in separate sources like: Soy, Egg, Meat, Dairy-whey, casein, milk.
A variety of these sources of protein (eaa) allows for proper functioning of the body.
- Growth and Repair
- Improved Immune Health
- Improved Body Composition
- Enhance Gastrointestinal Health.
It’s not only important to have diversity but adequate amounts to keep up with the constant protein turnover in the body. Especially if you’re training, more so in resistance training to aid in the muscle degradation/breakdown battle. Resistance training stimulates muscle protein synthesis (how muscle adapts and responds to the stress). Then dietary protein intake creates the turnover- out with the old and broken and in with the new, which alters muscle fiber structure (size and strength).
To keep it simple.. proteins run the body, turning processes on and off and speeds them up or slows them down. Everyone needs ADEQUATE amounts of quality proteins, everyone. Whether you run marathons, trying out for the 7th grade choir, or a soccer mom- focus your meals around proteins! It’s tough to determine for each individual because many factors are involved but here are some general guidelines. See where you match up based off activity level and type.
NOTE: in g/KG not g/lb.|| None: .8-1.0 g/kg|| Endurance Athlete (heavy cardio): 1.0-1.6 g/kg|| For sport (football, wrestling, basketball..): 1.4-1.7 g/kg|| Strength/ Power (heavy resistance training): 1.6-2.0 g/kg
Example- Brad is 16, weighs 167 pounds, and plays football and runs track. To get desired amount we convert his weight from pounds to kilograms- 76kg. Being at the developmental stage and as active as he is well put him on the higher side of the sport category above: so 1.7 g/kg. Take his weight 76 kg and multiply it by the 1.7 g/kg giving us about 122g per day.
Next week we look at Carbs…
by Nick Redmond
Intro to Macro Nutrients
I decided to begin a new nutrition series to serve as a resource to anyone looking to learn a little about what/how foods are used in the body. As a trainer for over two years now, one constant problem with clients or members working towards a goal is the lack of knowledge in nutrition and the role it plays. In my experience, 90% of people not seeing real and long-term results boils down to poor diet. Let me also state I am not a Registered Dietitian…yet but, after earning my bachelors degree in kinesiology/dietetics, through research and application, and with the help of other health and fitness experts I’ve been fortunate to learn enough to not only continue to take my physique to higher levels but more importantly change multiple clients, friends, and members ways of achieving their goals. So whether you’re looking to improve performance or improve body composition (lose fat, build muscle) and improve quality of life this series will benefit you! In reality with structure and consistency accounting for what you eat, most diets will work overtime.
Part 1: Flexible Dieting/Macro Nutrients
When dieting or recommending a path to follow I look for a couple key components; sustainability, convenience, and of course results.
Like I stated in the intro any diet maintained over an extended period of time will most likely yield some results.
I train multiple nurses and teachers and the number one excuse is lack of time. Understandably they’re go-go-go just like many other professions, so if following a plan that allows convenience foods or on the go snacks make it any easier to stay on track that’s going to be my go to.
The premise of flexible dieting is simple, BALANCE. A “flexible” diet is all about numbers. You begin each day with a designated amount of calories which are further broken down into macronutrient (macro) goals in terms of grams. Macro Nutrients: Proteins, Carbohydrates, Fats. These are what provide energy in the form of calories.
Protein- 4 kcal/g Carbs- 4 kcal/g Fats- 9 kcal/g Alcohol (not a macro)- 7 kcal/g
In any diet, your goal should be to consume minimally processed whole foods dense in micronutrients (these are covered later). With that being said flexible dieting is going to allow for your favorite foods to be included in portions. This is where the saying “If it fits your macros” originated and has since been abused by social media. Keep it simple the lower your activity level or the higher your body fat percentage it only makes sense that you should eat less “junk foods” or “cheat meals” and stick to more quality nutritious foods, but there IS room for both. So eat the “bro” foods (chicken, rice, fish, oats), your fruits and veggies, and occasionally treat yourself. Just track account for your macros, which if you’re wondering how much of each you should consume I’ll be breaking down all three in their own chapter. Beginning with…
Breakfast for dinner anyone? Breakfast is a favorite for dinner at our house. Here is an easy recipe you can whip up for yourself when the family wants breakfast for dinner.
Toast two pieces of super low carb/low cal bread
(make sure it’s sprouted, like Ezekiel brand bread in the freezer section of most grocery stores)
Mash your favorite berries with a fork (mine are raspberries) and whisk berries with two eggs & dash of cinnamon.
After the above: soak both sides of toast with your super cool egg goo, add slices to a medium heat skillet (spray with non-stick spray), & cook until bubbly at the top (flip once).
Whip up some 35 Calorie/slice organic turkey bacon & you’re golden!
300 Total Calories
Clint & Stephanie Springer, Texas Fitt Owners
Take time to Focus on your Wellness
We all have rituals… habits we repeat almost daily that mark a part of the day and prepare us for what’s to come… like, coffee in the morning or maybe a morning devotional. The point is that most of us already have a series of habits for the start of our day, but what about the end of it? One of the most common complaints/comments I hear from my training clients and members is that they have trouble falling asleep. And I’ll assume, for the sake of this entry, that we all agree on the importance of sleep and how crucial it is for health and well-being. So after hearing a comment like that, I usually ask, “Well how do you get ready for bed….?” Usually, after that, I hear crickets…
The silence is typical because they haven’t really put much thought into it or they don’t know what I mean. “You mean do I brush my teeth?” is what I usually get.
That’s funny and close, but no. We have all these things we do all day… run errands, pick up the kids, drop off the kids, go to work, etc. We think we can just tuck the kids in, brush our teeth and hop into bed… abracadabra… I’m asleep. Yeah well, not so fast.Your mind and body may not be ready for rest and recovery yet. You most likely have some unchecked tension lurking up between those shoulder blades (or wherever your tightness resides) and are about to carry that into your sleeping hours. And on top of that, the ongoing list of events and “must dos” for tomorrow keep jumping to the forefront of your brain.
My advice is to create a nighttime ritual or add to your current “go-to-bed” activities. This doesn’t have to be very structured or formal in any way, you are just shaking off the day… literally and figuratively. For the physical part, plop down on the floor and start stretching. Spread your feet apart and reach for your toes, reach across, twist, etc. Just stay slow with the movements, breath slowly and deeply. Scan your body for tension and tightness and stretch those areas. This is a slow easy stretch, we’re not pushing into pain or even discomfort at this point.
The first benefit I noticed from implementing this practice was that I didn’t wake up with the soreness or stiffness I had experienced in the past. Done with enough consistency, this procedure has a Pavlovian effect. Remember the famous experiment with dogs, food, and a bell? They rang a bell every time they fed the dogs, then they took the food away and rang the bell… dogs still came. When this habit is reinforced enough, your body will recognize “hey, we’re getting ready for bed” and you’ll start to relax faster and easier because of the neurological repetition.
Now the mental part has to do with getting “the list” out of your head and onto a notepad or whatever you use for organizing. First, give yourself closure for the day, list a few things you accomplished and/or are grateful for and then let it (and the day) go. I’ve had people tell me they’ve even balled up the piece of paper and thrown it away for metaphoric affect, but whatever works for you. Now make a short list of things you need to do the next day, so you don’t fret about forgetting them and then forget them… until the next morning.
So make your sleeping hours more restful and more productive with some deliberate, consistent effort and reap the rewards.
Jake Salsbury, Head Trainer & Massage Therapist