What and How Much to Eat to Improve Recovery and Get Faster on the Motorcycle

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To the surprise of many, strength training (kettle bells, free weights, medicine balls & stretch cords) and cardiovascular exercise (Concept 2 rowing, cycling, swimming, etc.) alone won’t make you fitter and faster! In fact, there are only two things that you can do to improve your speed and endurance: sleep and good nutrition. We will discuss the importance of sleep in the near future, but within this article, we will discuss why proper protein intake on a daily basis is not only necessary to reach your full athletic ability, but also important to your long-term health (specifically low percentage of body fat and high percentages of lean muscle).

The use of interval training and strength training to build muscle and burn fat is only beneficial if your body receives the necessary type and amount of amino acids to rebuild the torn down muscles. Most imperative is the body’s ability to absorb what it consumes.

Let’s look at when to eat, what to eat and determine how much to eat for optimal health and performance

PROTEIN INTAKE – BEFORE EXERCISE

The purpose of having protein before you exercise is to prevent muscle protein breakdown and to promote muscle protein synthesis. This is fancy talk for preserving the muscle you already have and helping to promote the growth of new muscle tissue.

According to Bariatric Registered Dietitian, Derek Helderman , recent research has shown that consuming protein before exercise can decrease, or at least prevent the increase of, markers of muscle damage (myoglobin, creatine kinase and myofibrillar protein degradation) more than groups who consumed just carbohydrates or placebos. This is one of the key reasons to have protein before you train, as reducing the damage to the muscles can improve recovery time and cause better adaptations to training over the long-term. In addition, protein consumed before training will  flood your blood stream with amino acids as your body needs them, beginning the process of creating new muscle while you are training!

Aim to consume about 15-40 grams of protein within 30-90 minutes before training, depending on your size and needs. This can be consumed either in a shake or a mixed meal.

 

PROTEIN INTAKE – POST EXERCISE

When you are finished with your workout, you have two priorities relevant to recovery. First, is to replenish depleted stored sugar levels (glycogen) in the liver and muscles and second is to rebuild the muscles, tendons and ligaments stressed during exercise.

The period of time at which you consume protein following a workout is also important. According to a review published in the February 2008 edition of “Strength and Conditioning Journal,” sport nutritionist Dr. Jose Antonio concluded that protein cell turnover, or the process by which your body begins to synthesize new protein cells and rids itself of old ones, occurs at an increased rate within one hour following exercise. This is the most effective time for consuming a post-workout supplement.

On the flip side, waiting too long can compromise the beneficial adaptations to training, and decrease your results. So, while you don’t have to slam down a shake immediately after training, it wouldn’t be in your best interest to wait for three hours either.

Aim to consume about 15-40 grams of protein within 30 minutes after training, again depending on your size and needs. Whether this is consumed as a shake or a solid meal is solely dependent on what best fits your needs

 

PROTEIN SOURCES

You can consume protein from whole foods, protein supplements or amino acid supplements. Whole foods include basic dietary sources such as milk, snack bars and meats. Protein supplements come in powder form and are generally extracted from milk, soy, wheat or eggs. Extracting specific essential amino acids, the building blocks of all protein molecules, can be an effective post-workout supplementation method as well. Your body is also at an increased need for fluid and carbohydrates following a workout because of losses in water and electrolytes through sweat and depleted glycogen stores. A beverage that contains about a 4:1 ratio of carbohydrates and protein appears to be ideal for post-workout recovery.

As outlined by Physician, Dr. Joseph Mercola, a fast-assimilating protein, such as whey protein is one of the easiest and most nutritionally rewarding food to consume pre and post workout. He writes,

” … in terms of current recommendations, it appears that consumption of ~ 20–25g … of a rapidly absorbed protein may serve to maximally stimulate MPS after resistance exercise in young healthy individuals. Ideal candidates to fulfill such criteria appear to be whey or bovine milk.”

As research has documented, whey protein is superior to other milk proteins for building muscle because the amino acids found in bioavailable whey protein activates certain cellular mechanisms (mTORC-1), which in turn promote muscle protein synthesis, as well as boost thyroid and also protect against declining testosterone levels after exercise.

Researchers stress that high-quality leucine-rich proteins, such as whey, may be particularly important for the elderly to maximize muscle protein synthesis. Leucine is part of branched-chain amino acid that serves multiple functions in your body, one of which is signaling the mTOR (Mammalian Target of Rapamycin) mechanism to increase protein synthesis and build your muscle.

The review noted that adding free leucine to meals did not appear to be an effective strategy to enhance muscle mass or strength over a 12-week period, and you should be aware that taking leucine as a free form amino acid supplement can be counterproductive and wrought with side effects.

To reap the associated benefits without the side effects, make sure you get your leucine from food only. The typical requirement for leucine to maintain body protein is 1-3 grams daily. However, to optimize its anabolic pathway, you need an estimated 8-16 grams of leucine daily, you only need three ounces of high-quality whey to reach the eight-gram requirement, compared to 1.5 pounds of chicken, or about 16 eggs, or half a pound of raw cheddar cheese!

 

IMPORTANT POINTS ABOUT HIGH-QUALITY WHEY

There’s no shortage of whey products on the market, but unfortunately most of them will NOT give you the health benefits associated with high-quality whey. First of all, you want to use a whey protein concentrate, NOT isolate.

All whey protein isolates are devoid of nutritional co-factors including alkalizing minerals, naturally occurring vitamins, and lipids, which are lost in the processing. This renders them deficient and overly acidifying. Unlike whole protein food concentrates, which do not acidify your body due to their alkalinizing minerals, whey protein isolates are over acidifying. I would strongly avoid ALL whey protein isolates just as you would avoid trans fats as they contain putrid proteins that some experts believe to be worse than trans-fat.

If chronically consumed in large amounts (such as with bodybuilders or athletes) without alkalizing foods, it can acidify your body and over time may lead to metabolic acidosis with consequences that include wasting of muscle and bone tissues, total metabolic shut down, and increased vulnerability to degenerative disease.

So, if you want to use whey protein, PLEASE do not use an inferior whey isolate. Look for a high-quality concentrate instead. These are the factors you need to look for in order to ensure you’re buying a high-quality product:

Organic (without hormones) Grass-fed Made from unpasteurized (raw) milk
Cold processed, since heat destroys whey’s fragile molecular structure Minimally processed  Concentrate

NO Isolates

 Rich, creamy, full flavor
Water-soluble Sweetened naturally, not artificially Highly digestible—look for medium chain fatty acids (MCTs), not long chain fatty acids

 

Some of the best whey protein you can get today is derived from raw milk cheese manufacturing. They have very high-quality controls and produce great-tasting whey, with optimal nutritional content. Raw dairy products, such as raw milk or raw milk cheese, are another alternative.

Moreover, scientists have found that the ratio between protein and carbohydrates is critically important, especially as you age. Many make the mistake of eating too many carbs in relation to protein and fat. Research shows that high-carbohydrate diets fail to build muscle, even in younger people due to their detrimental effect on insulin. Again and again, it’s the high-protein/high-fat/low-carbohydrate diet that proves the most effective both for muscle building and weight loss.

 

AMINO ACIDS – ESSENTIAL BUILDING BLOCKS TO STRENGTHEN MUSCLES

As mentioned earlier, the amino acid leucine is one of the most important for fitness. It’s part of branched-chain amino acid found in certain foods, and serves multiple functions in your body, one of which is signaling the mTOR (Mammalian Target of Rapamycin) mechanism, which signals protein to be created and builds your muscle. But that’s not all.

Founder of Defense Nutrition and author of numerous publications, Ori Hofmekler explains:

“Leucine has shown to promote the anti-inflammatory cytokine interleukin 15 (IL-15), which has been regarded as the most powerful fitness promoting protein produced by your muscle. IL-15 acts as an anti-inflammatory, anti-obesity, muscle-regenerating signaling agent with unmatching effects on body transformation and anti-aging.

Furthermore, leucine along with calcium blocks the obesity promoting effect of excess Vitamin D calciferol in adipose tissues (excess of vitamin d in fat cells induces central obesity which can be blocked by calcium/leucine intake such as from dairy, particularly whey protein). Finally, leucine/IL 15 anti-inflammatory actions have been linked to mitochondrial biogenesis, increased thermogenesis, and increased energy utilization efficiency probably via activation of the longevity gene SIRT-1.”

Leucine also indirectly promotes the increase of glutathione in your body, as its anti-inflammatory actions can help spare glutathione molecules that would have otherwise be recruited to counteract inflammatory processes.

However, in order to be effective, you need far more than the recommended daily allowance (RDA) of leucine. The reason for this is because even though leucine is relatively abundant in our food supply, it does not appear in high concentrations, and is often wasted as an energy substrate or used as a building block rather than an anabolic agent. This means that to establish the right anabolic environment, you need to increase leucine consumption beyond maintenance requirements.

That said, keep in mind that using leucine as a free form amino acid can be highly counterproductive as when free form amino acids are artificially administrated, they rapidly enter your circulation while disrupting insulin function, and impairing your body’s glycemic control. Food based leucine is really the ideal form that can benefit your muscles without side effects. The highest concentrations of leucine and other branched chain amino acids (BCAA) are found in dairy products, particularly whey protein. and quality cheese.

Based on nitrogen-balance measurements, the requirement for leucine to maintain body protein is 1-3 grams daily. To optimize its anabolic pathway, you need an estimated 8g – 16g of leucine daily. The following chart presents leucine content in common foods. As you can see, whey protein is ideal for getting sufficient amounts of leucine in your diet. You only need three ounces of whey protein, compared to a pound and a half of chicken to get 8 grams of leucine:

Leucine Content in food / per 100g

Whey Protein Concentrate 8.0g
Raw Cheddar Cheese 3.6g
Lean Beef 1.7g
Salmon 1.6g
Almonds 1.5g
Chicken 1.4g
Chickpeas 1.4g
Raw Eggs 1.0g
Egg Yolk 1.4g
Sheep Milk 0.6g
Pork 0.4g
Cow Milk 0.3g

 

How Much Protein to Consume for Optimum Health and Performance 

A protein supplement is only effective if you already consume adequate dietary protein. Most adults need to consume about 0.4g of protein per 1 lb. of body weight. Highly active adults and athletes have increased protein needs. Athletes who consistently perform strength training exercises should consume about 0.7 to 0.9g per 1 lb. of body weight. Endurance athletes should consume about 0.6 to 0.7g of protein per 1 lb. of body weight each day.

REFERENCE: “Performance Training Journal”; Protein Requirements for Athletes; Debra Wein, MD et al.; February 2011

The Science of Sports Drinks: Duration and Intensity Changes Everything!

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Sports drinks, by definition, are designed to replace depleted electrolytes lost by sweating, maintain energy levels, and keep the body hydrated during high intensity exercise. Electrolytes consist of sodium, potassium, calcium, and magnesium that help to regulate muscle contractions. A loss of electrolytes can result in symptoms such as muscle cramps, fatigue, and nausea. Electrolytes, however,  are just part of the equation. Depending on the duration and/or intensity of exercise, sports drink formulas may include a blend of carbohydrates for more glycogen, a lactic acid buffer to offset fatigue, a boost of caffeine for extra energy and focus, and/or a protein source to eliminate the need for solid calories. The key is that not all exercise demands the same type of sport drink…duration and intensity changes everything and sports drinks should be formulated and chosen based on the need for quick energy and/or endurance.

In truth, most ready to drink sports drinks found in the grocery store are junk…packed with sugar and artificial colorings that can cause gastrointestinal distress. If you can’t pronounce the ingredients, you probably should not consume it. (i.e. acetate isobutyrate, acesulfame, and Yellow 6, found in Powerade).

When you eat a carbohydrate (fruits, vegetables & whole grains), your body converts the edible carbohydrate into stored sugar, referred to as glycogen. Muscle and liver glycogen are the body’s most important sources of energy during strenuous activity. If eating and hydrating properly, the average body stores between 60 to 90 minutes of glycogen, meaning that a sports drink high in calories and carbohydrates is not necessary for moderate exercise less than an hour.

A low-calorie option, Energy Fuel Light is specially formulated to emulate Coach Robb’s best-selling Energy Fuel with only 100 calories and 25 grams of easily digestible carbohydrates. This daily hydration formula can be consumed pre, during, and post exercise and is ideal for replenishing electrolytes and reducing muscle cramps and spasms.

Energy Fuel is a fuel and hydration mix for athletes training and racing mid distances of 1-3 hours. This easily digestible formula uses a combination of simple and complex carbohydrates which  maintains proper blood sugar levels during training or racing for optimum performance.

As the exercise intensity goes up, the body’s sugar source needs to be easy to break down. Energy Fuel Boost is the perfect blend to give that extra boost needed for high-energy race efforts and/or high intensity training sessions under one hour. It has a similar profile to Energy Fuel with an added 100 mg of caffeine per 20 ounce serving. This is equivalent to 1-2 cups of strong coffee. When athletes consume caffeine, they feel less fatigue while performing at higher levels of work; an ideal scenario for shorter high intensity (less than 1 hour) race efforts.

As the exercise duration goes above two hours and intensity comes down, a more complex sugar source is needed with added protein to offset hunger. Energy Fuel Plus is an all-in-one nutrition source designed to keep you focused and on top of your game during long distance (3+ hours) endurance events such as GNCC racing and off-road Enduro racing. With extra calories, electrolytes, and Branched Chain Amino Acids (BCAAs), this fuel and hydration mix is ideal for keeping sustained energy and power during longer efforts without the need for additional solid food calories.

As you can see, there is a lot more to formulating and choosing a sports drink than meets the eye. The science behind your sports drink is the difference between mediocre results and great race results!

To learn more about our Energy Fuel products, click here. 

The Nutritional Benefits of Coffee on Performance

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While coffee and specifically caffeine can have negative side effects for some people, there is overwhelming evidence that it can enhance athletic performance naturally by 11-12%, on average. When you drink a cup of coffee, the caffeine is readily absorbed into the bloodstream with levels remaining high for 3-4 hours. Unlike most supplements, the caffeine found in coffee is an ergogenic that can affect cells throughout the body, including muscle cells and the brain. The performance benefits are considerable.

  • Improves Focus – Caffeine blocks the inhibitory neurotransmitter adenosine, which leads to enhanced firing of neurons improving energy, reaction times, and mental function.
  • Provides Energy – Caffeine is found to increase the hormone epinephrine which is responsible for the “fight or flight” response. This increase in adrenaline is known to provide extra energy, especially during athletic performance.
  • Enhances Endurance – Caffeine regulates the release of a neurotransmitter called dopamine which plays a role in how we feel pleasure. The presence of dopamine reduces the feeling of fatigue, the rate of perceived effort and perception of levels of intensity which leads to performance improvement.
  • Delays Muscle Fatigue – With caffeine, the body’s muscle consumption of glycogen (stored sugar) decreases, which forces the body to use fat reserves as energy and results in delayed muscle fatigue.
  • Gives Us An Extra Gas Tank – In line with delayed muscle fatigue, caffeine slows down the breakdown of glycogen in the muscles. The longer this process takes, the longer the body has to provide your muscles with extra glucose before your tanks run dry.
  • Increases Tolerance for Pain – While caffeine itself does not release endorphins in the body, it has been shown that coffee may contribute to the endorphin release. As endorphins become released, a wide number of nerve receptors bind to them as if they were opiates, resulting in an increase of pain threshold.

As with any ergogenic, caffeine intake should be limited for maximum affect on athletic performance. Studies suggest about 200-400 mg, taken 30-60 minutes before your workout or key performance. People with sensitivities should start low, at 150-200 mg, to access your tolerance. A typical 8 oz. cup of coffee has on average 95 mg of caffeine, with a range of 75-165 mg.

While research validates that caffeine is a diuretic, meaning it may cause you to urinate more depending on your intake, the amount of hydration loss is frequently exaggerated. If you continue to hydrate with water and electrolyes, and know your sweat rate when exercising, there should be no cause for concern.

Protein Sources for Optimum Weight Loss & Endurance

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In previous articles we have looked at how important protein as it relates to health and ultimately performance. In this article we will continue to outline and discuss the various protein sources as outlined by well-known nutritionist’s Dr’s Maffetone & Michael Colgan. By choosing a variety of protein sources from the healthiest possible: eggs, beef, poultry, fish and other meats, as well as cultured dairy products, and soy in whey, you will obtain a wide variety of other nutrients from these foods. Four instance, eggs contain the important nutrient choline; beef contains L glutamine; Wade contains bio files; and soy contains I.c.e. flavonoids. Additionally, these foods also contain a variety of vitamins and minerals.

Beef – Nutritional Powerhouse

Look at the nutritional facts of a 3-ounce lean porterhouse:

  • At least 70% water, contains 20 g of protein
  • 6 g of saturated fat and balanced by 7 g of monounsaturated fat
  • Rich in B vitamins, glutamine, calcium, magnesium, iron, zinc and other nutrients that are lacking in many diets

Organic and natural beef have not been treated with antibiotics growth hormones or fed any type of animal source protein common in most other animals.

With the threat of mad cow disease, it is especially important to buy beef that has not been given feeds that contain animal by-products. Organically raised beef cattle are fed only certified organic feed and graze on organically certified land.

When cooking beef keep it on the rare side. Studies show that beef cooked medium, medium well or well is associated with higher rates of stomach cancer. This is due to the production of carcinogens from naturally occurring creatinine during cooking. Heat sensitive nutrients such as the amino acids glutamine are also significantly reduced in the cook beyond rare.

Chicken

Recently the poultry industry decided to stop adding antibiotics for poultry feed. This action was based on evidence that bacteria in chicken and turkey were becoming resistance to the drugs. The result is that when humans become infected with bacteria, antibiotics prescribed to them mat be ineffective. This follows a measure in the 1950s banning the use of growth hormone and poultry.

While these actions are certainly steps in the right direction, there are still some concerns when it comes to eating chicken or turkey. The poultry industry has done a good job telling you on paper how healthy chicken is over other meats, but few people really look at the way chickens are raised. Typically, more than any other animals, chickens are raised in very unhealthy environments. The chicken houses are really a city containing hundred thousand birds or more, cooped up in tiny boxes and very crowded conditions.

Most turkeys, like chicken, are raised in unhealthy environments of poultry factories and are managed for quick growth rather than healthy table fare. In addition, some birds are injected after slaughter with unhealthy substances for flavor and color it to tenderize the meat.

All this does not mean that chicken and other poultry is not a good source of protein – you just need to find a good source. The best for the table is organic raised. This means that the animal has not been treated with or fed any chemicals or drugs and has only been fed certified organic feed. This is the safest of all poultry. If you can’t find organic poultry, free range bird that have not been treated with pesticides, and which have been fed a diet that does not include animal byproducts such as chicken parts are your best option.

Fish – The Power of Omega 3

Many people turned his fish as a healthy protein source. Fish are a good source of protein and some also contain significant amounts of essential fatty acids especially omega-3 fats. However just as with other protein foods, some fish are healthier choices than others. For instance, if you’re eating farm raised salmon or other fish, your catch of the day may include antibiotic’s, pesticides, steroids, hormones and artificial pigments. Additionally, pollution of waterways and oceans has increased the potential danger to eating all fish and seafood.

As outlined by Dr. Maffetone, farm raised salmon, which make up 95% of the salmon on the market, and the bulk of fish purchased by consumers, are raised in aquatic pens – the undersea equivalent to cattle feedlots and chicken factories. Since these fish are raised in confined crowded and unsanitary conditions, the threat of disease and parasites is great. To combat disease and parasites, some fish farms add antibiotics to salmon feed and treat the salmon and their pens with pesticides. Some salmon are also treated with steroids to make the fish sterile and growth hormone to speed them to market size and reduce production costs. In addition, since farm raised salmon do not naturally eat crustaceans, which makes the flesh pink or orange, salmon growers often feed color additives to pigment the flesh.

As clearly outlined by Dr. Maffetone, if you choose to eat fish, it is best to buy wild caught fish. However, this is not perfectly safe either. One study found that more than 74% of wild fish caught near fish farms contained antibiotics from eating feed that drifted out of the fish farm pens. In addition to feeds from the fish farms, there are other concerns to eating wild fish. Contamination is possible due to infection from bacteria or viruses, heavy metals such as mercury, food additives such as sulfites and histamines, pesticides such as DDT and other chemicals such as polychlorinated biphenyls (PCB’s).

As a general rule, avoid consuming seafood that includes the so-called bottom feeders, these fish and others see that eat from the ocean’s floor, are extremely dangerous because of the potential of consuming toxic material is at its highest concentration levels. This is especially true for those species that feed close to shore. Flounder, sole, catfish and crabs are some examples of foods to avoid eating regularly. Oysters, clams, mussels and scallops are also sources of potential pollutants.

Clams are perhaps the worst seafood to eat, especially when raw, since they normally filter out and concentrate viruses and bacteria, heavy metals and other chemical pollutants from the waters in which they live.

If you enjoy eating seafood, here are some tips for doing so more safely and more nutritiously:

  • Choose fish and crustaceans caught far away from polluted industrial areas. Some examples are northern Maine lobster, Canadian salmon, sardines and herring.
  • Look for cold water fish like salmon, tuna, sardines and others which contain higher amounts of omega-3 fat and EPA.
  • Eat smaller fish and crustaceans such as trout, bass and shrimp, rather than marlin and swordfish. Smaller and younger fish have not accumulated the toxins found in larger and older species.
  • Avoid pre-cooked fish, and prepared or processed seafood such as breaded fish or seafood, fish cakes, ground fish and imitation crab meat.
  • If you catch your own fish, ask local authorities about the limits of safety. Some regions recommend limiting how much of certain species you should eat any year.

Other Meats

In addition to beef, poultry and fish, other meats are also good sources of protein according to Dr. Maffetone. Pork and lamb are popular meats and recently more exotic meat such as buffalo have appeared in some grocery stores and fresh markets. When choosing these meats, use the same guidelines as with beef and poultry – buy those that are raised naturally, or better yet, organically. A good deal of pork on the market is raising large-scale hog operations just like chickens, so it is advisable to look for better sources of meat.

Wild Game

Including big-game animals such as deer as well as small game such as rabbits and game birds, is also another great source of protein. Wild game meat is generally leaner but higher in essential fatty acids than domestic meats. While hunting your own meat is nearly ideal, there’s a growing concern in some areas like the northeastern United States that the use of pesticides and other environmental chemicals have affected wild animals. But in general, wild game is much safer than store bought meat.

Ground Meat (of any kind)

One of the worst types of meat to consume is ground meat of any kind. Avoid all ground beef, poultry, pork or other meats, unless it has been freshly ground right before you freeze or consume immediately.

Ground meat is a haven for bacteria in can ferment in your intestine much worse than whole meat. If you like ground meat, or have a recipe that requires it, it is better to buy a large piece of meat and have it ground up just before cooking – most butchers, even those in large grocery stores, will do this for you. Also, beware of other meats that have been cut, such as sliced meat, chopped meat and stew meat. Try to buy as large a piece of meat as possible and cut it yourself.

Please Pass the Cheese for Nutritional Power

Cheese, cottage cheese and plain yogurt are dairy products that contain quality protein without many of the problems associated with milk. This is especially true if you can find products made from goat or sheep milk rather than cow milk. Goat and sheep milk are much more compatible for humans than cow milk.

As described by Dr. Maffetone, whichever type of milk they’re made from; culture products such as these are good sources of protein because the lactose, or milk sugar, has been consumed by bacteria in the culturing process. These bacteria literally gobble up the sugar. To be sure that an item is fully cultured, check the nutritional facts on the label; the carbohydrate should be very low. This is also true of yogurt – many popular brands are not fully cultured. Of course, you want to avoid the fruit flavored varieties which are always full of sugar, with some containing more than ice cream.

If you use cheese, whole milk cottage cheese or yogurt as protein sources, it’s important to remember that these are also high in B fat. Avoid American cheese, cheese spreads and other processed cheeses. These highly processed products, which outsell natural cheese, are usually several types of unripe cheeses, ground up with added chemical stabilizers, preservatives and emulsifiers. Sheep, goat cheese and yogurt can be found in many supermarkets, health food stores and are also available on the Internet.

Whey Protein

Two proteins found in milk: curds and whey. Whey protein is the thin liquid part of milk remaining after the casein (the curds) and fat are removed. Whey is the part of the milk containing most of the vitamins and minerals, including calcium. Whey is a complete protein. It’s nutritional and therapeutic values are well documented, and this food is often referred to as nutraceutical.

Biothiols are a group of natural sulfur containing substances that promote basic antioxidant activity in your cells and are contained in high amounts in whey. In providing this vital raw material, whey is a key food for the immune system – one that can help prevent and treat many chronic conditions, from asthma and allergies to cancer and heart disease. It can also help improve muscle function.

The body uses the biothiols in whey as a raw material to produce a substance called glutathione. This substance is at the heart of regulating the bodies antioxidant defense mechanism, and is even more important than vitamin C and E, and others in that group of popular antioxidants.

Those who are allergic to cow’s milk can usually consume whey without problems. Small amounts of lactose are found in whey (much less than is found in liquid milk), but this is usually too little to cause intestinal problems, even in most people sensitive to lactose. In those who are truly lactose intolerant (less than 5% of the population), this amount of lactose could be a problem.

Whey protein is contained in high amounts in certain cheeses, such as an Italian ricotta (check the ingredient label on ricotta to make sure the main ingredient is whey). Avoid highly processed whey products such as those, which contain whey-protein isolate and caseinate.

Myths and facts About Soy

According to Dr. Maffetone, soy is one vegetarian source of a complete protein. Whole green soybeans or edamame are excellent sources of protein and fiber. Soy products such as tofu also contain quality protein.

When buying products that contain soy it is important to avoid those which have been highly processed. These include soy protein isolate and caseinates and hydrolyzed soy, which often contain monosodium glutamate (MSG) as a byproduct of processing. This MSG byproduct is not listed in the ingredients.

Soy is acceptable as a food and food ingredient only if it reflects real soybean quantity and quality rather than a highly processed product. Examples of real soy foods include soybeans, tofu and soy concentrates with the same amino acid profile as whole soybeans.

Many people think soy is a wonder food. But like all foods, some people will benefit from soy while others may not. In fact, just as many people maybe intolerant to soy as dairy. In addition, soy products fortified with concentrated isoflavones can pose serious dangers, including an increased risk of cancer, particularly for postmenopausal women, the very audiences’ products are marketed to by the big companies. This may also contribute to hormone imbalance.

10 Shopping Rules For Optimum Health & Performance

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Creating a healthy kitchen starts with learning how to shop at the grocery store. Believe or not, there are “rules” to follow when you go shopping. These will keep you from purchasing unhealthy items that will undermine your eating and drinking habits. Following these rules will ensure that you have exactly what you need, how much you need, and avoid having to throw anything away because it has spoiled (this will save you money too!)

#1 – Don’t Shop on An Empty Stomach – Eat a high protein and fat snack (protein and fat are the ONLY nutrients that satisfy hunger) prior to walking in (i.e. apple and cheese stick, banana and almond butter).

#2 – Prepare a Shopping List and Only Purchase What is On Your List – If you have to purchase something this isn’t on your list but a necessary ingredient to a recipe, meal or snack, then add the item to your shopping list for future reference. The key is to create and maintain a consistent shopping list (you will notice that you eat 18-25 of the same items every week) to carry with you to your farmers market or grocery store every time you go shopping. [NOTE: Your energy levels and performance results will help you determine if you should keep an item on your weekly shopping list. If your energy is high and your performance results are good, you know your food items are working and vice versa.]

#3 – Shop the Perimeter of the Store – Shopping the perimeter of your grocery store is where you will find fresh/raw food items. With the exception of small ingredients (salt, pepper, olive oil, etc.), there is nothing in the center of the store that you need to be eating. This is NOT to be confused regarding the dairy case – especially the organic items. Dairy items can be a good source of protein, calcium, etc. for those that are not lactose intolerant.

#4 – Eat Only What You Can Pronounce – If you can’t pronounce it, don’t purchase–much less eat it! You should be able to pronounce each ingredient in the product (the Paleo Bar is a perfect example of a convenient, real food snack bar). If you can’t pronounce the ingredient Trimethylxanthine, it is safe to assume that it isn’t good for you to consume!

#5 – Avoid Items in a Can, Box or Wrapper – Most packaged items are also processed items as evident from the many ingredients you can’t pronounce in Rule #4. As stated in Rule #3, stick to fresh vegetables, fruits and lean proteins.

#6 – Shop 2 to 3 Times a Week – Shopping two to three times per week will ensure that you have ripe, high quality fruits, vegetables and lean sources of protein readily available. Ideally, set your personal schedule to permit you visiting the store on Wednesday, Friday and Sunday. Shopping on Sunday allows you the opportunity to go home and prep, pack and store your food items for Monday – Wednesday. Wednesday allows you to purchase, prep and store for Thursday and Friday. Friday provides you the opportunity to purchase, prep and store what you will need for an active Saturday and Sunday. As we will discuss later, it is the lack of availability that keeps individuals from eating properly verses the lack of desire. If it isn’t available, you are forced to lean on convenience, and you find yourself eating out of a drive through window or out of a package.

#7 – Increase Your Whole Grain Intake by Avoiding “White” – Avoid items made from white flour such as bread, pasta and rice. These items have been stripped of their nutrients. When eating white bread or other products made from white flour, you are losing out on the fiber, B vitamins and E vitamins. Instead, purchase dark grains such as bran, rye or multi-grains which contain many more vitamins and minerals.

#8 – Purchase Seasonings & Spices to Make Your Dishes Taste Better – A little seasoning can go a long way and make a dish go from meh to wow! When possible, buy fresh seasonings such as garlic, basil and cilantro, rather than dried and packaged seasonings. Other good seasonings to keep on hand include sea salt, black pepper, oregano paprika, and cayenne.

A few additional rules for the kitchen:

#9 – Keep Fruits & Vegetables Visible – Keep your fresh fruits and vegetables on the top shelf of the refrigerator, or on a shelf that is eye level. This way you can always see them and keep them top of mind.

#10 – Organize Your Freezer with Portioned Proteins – Purchase your proteins in larger quantities to save money and portion them off to freeze for future meals. Be sure to tightly wrap them to prevent freezer burn and allow space in the freezer to help the air circulate and keep an ideal temperature.

Protein Sources for Optimum Speed & Endurance – The Nutritional Cell, the Egg!

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We previously discussed the importance of protein and the dangers of not consuming enough protein as it relates to your immunity, strength and endurance. If you haven’t had a chance to read that article, please do so before continuing to read (otherwise, this article may not make much sense).

Now that you know the importance of protein in your diet, you need to make good decisions regarding where you source the protein that you eat. For individuals that eat meat and dairy products, getting enough protein should not be a problem. However, there are many health choices to consider if you’re going to eat meat, dairy and eggs for your protein sources (which will be discussed below). For vegetarians, getting enough protein can be a challenge; soy and certain combinations of legumes and grains can supply all essential amino acids.

Consuming a variety of foods from real sources such as eggs, meat, fish, whey or soy improves the potential of your body getting adequate protein and more specifically, amino acids daily. In addition to consuming a variety of lean, high quality protein, it is important that you strive to consume only high-quality protein whenever possible. However, for some individuals, high quality protein may not be readily available. For instance, it’s not often that you’ll find organic steak or eggs on the menu at your local restaurant. Likewise, the chicken you buy from the grocery store may not always be free range and you may have to settle for a farm raised salmon the next time you want grilled fish.

The worst thing you can do is not eat protein foods at all. The best thing you can do is make the best decision most of the time. If your body is healthy, eating some less-than-perfect foods from time to time will have less negative effect on your health wellness and performance.

Healthy aspects of animal foods

Humans have been consuming animal food for centuries – specifically meat, fish and eggs. Despite what some mainstream media outlets may report, the human G.I. (Gastrointestinal) tract is well adapted for consuming food from animals with a history of mankind eating high quality protein, low carbohydrate diet with varying amounts of raw fruits, vegetables and nuts. As described by nutritionist Dr. Maffetone, the media trend has been towards the misconception that meat consumption is unhealthy. However, there are variety of unique features of an animal food diet that are vital for health, wellness and performance:

  • Animal foods contain all essential amino acids
  • Vitamin A is found only in animal products
  • Vitamin B12 is an essential nutrient found only in animal foods
  • Iron deficiency is prevented by eating animal foods which contain this mineral and in its most bio-available form
  • EPA, the most powerful fatty acid and the one most preferred by the human body, is almost exclusively found in animal foods
  • Animal products are considered dense protein foods with little or no carbohydrates interfere with digestion and absorption
  • People who consume less animal proteins have greater rates of bone loss that those who need larger amounts of animal protein.

The Egg – A Nutritional Cell

Eggs can be called the “perfect food all wrapped up in one single cell”. Yes, that’s right – an egg is an individual cell. In this single cell contains the most complete and highest protein rating of any food containing all essential amino acids. Additionally, eggs also contain many essential nutrients including significant amounts of vitamins a A, D, E, B1 B2 B6 folic acid and especially vitamin B12.

Simple Facts about eggs:

  • An extra-large egg contains approximately 75 calories: 7 grams of protein and 2 grams of carbohydrates
  • Eggs also contain port minerals including calcium magnesium potassium zinc and iron. Choline and biotin, also important for energy production and stress management, are contained in large amounts in eggs. Most of these nutrients are found in the yoke of an egg.
  • The fat in an egg yolk is also nearly a perfect balance containing mostly monounsaturated fats and about 36% saturated fat.
  • Egg yolks contain linoleic and linolenic – both essential fatty acids.
  • Eggs have almost no carbohydrates less than 1 g making them the perfect meal or snack for the millions who are carbohydrate intolerant.
  • Eggs come in many sizes and colors, not just white and brown. The color is dependent on the type of chicken, where the egg is laid and when the egg is laid.
  • Eggs should always be stored in the refrigerator.
  • Because of the eggshell is porous, there is a slight amount of evaporation of moisture from the inner egg which changes its flavor and freshness.
  • If you’re not using your eggs quickly, then store them in a sealed container to prevent loss of moisture.
  • Never store eggs next to highly favored foods such as onions and fish because they will absorb these strong flavors.
  • Always store eggs with the large side up which spends the yolk effectively within the egg.

Most people love taste of eggs, but many people are concerned about eating them because of cholesterol. Ironically, the cholesterol in eggs is not something to be feared but rather embraced to reduce your risk of cardiovascular disease.

As outlined by Dr. Maffetone, “while eggs are one of nature’s most perfect foods, they’re only as healthy as the hens that lay them, since the nutritional make up of eggs, especially the fat, is dependent on what the chickens eat. For this reason, you should avoid run-of-the-mill grocery store eggs that have been produced in chicken factories. The healthiest eggs are those that come from organic free range hens. This means that the chickens are raised on land that has been certified organic, free-range hens. Free range means that the hens can roam and in doing so they generally will eat bugs and vegetable matter thus the eggs yield a better fat profile with more monounsaturated fat and more essential fatty acids”.

If you can’t find organic-free range eggs, most grocery stores carry either one or the other: organic or free-range. While organic and free range may cost a bit more than regular eggs, they remain a protein bargain. And if you can’t find organic or free range eggs, regular grocery store eggs are better than no eggs at all.

Before you buy your eggs, make sure that they are relatively fresh by looking at the date on the package. Another way to check for freshness is to shake them close to your ear. If you hear a sloshing sound, it is evident that the egg has lost a significant amount of moisture and there’s a big airspace within – avoid these eggs. Eggs also contain a natural barrier and invisible protecting coding which keeps out bacteria, never wash the eggs you’re going to store because you remove this natural protection.

The Power of Protein

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Because of the numerous responsibilities of protein in the body (from muscle regeneration to energy production) consuming the proper amounts daily are imperative for both health and performance. Your body continually makes new cells for your muscles, organs, glands and bones daily.  All of these are built on the foundation of protein, their main building block. Keep in mind, the longer and/or harder you exercise the higher your protein intake on daily basis needs to be.

The Role of Protein

Before we get into how much protein your need daily, let’s discuss the role of protein. In addition to growth and repair of muscles and other tissues, some protein is used for energy. Per Dr. Phil Maffetone, the amount of energy contributed by protein may be as high as 15% in some individuals. Protein is also necessary for enzymes important to metabolism.

Protein is essential for maintaining neurotransmitters – the chemical messengers used by the nervous system to signal proper function throughout the body. Additionally, oxygen, fats and vitamins are transported throughout the body with the help of proteins.

Protein also plays an instrumental role in making natural antibodies for your immune system. Those who lose muscle mass through reduced protein consumption have a weakened immune system. Additionally, those who consume inadequate protein may not get enough of certain nutrients necessary for proper immune function. For example, the amino acid cysteine  contained in whey protein can improve immune function. This amino acid is necessary for your body to make its most powerful antioxidant, glutathione.

How Much Protein?

The argument about how much protein is needed for optimum health and performance has become so convoluted, it has been revised by the RDA (Recommended Daily Allowance) 10 times since 1943! The RDA’s current recommendation of 0.8 grams of protein per kilogram of body weight has been declared too low by many doctors and nutrition experts. Some of these professionals believe that the gram per kilogram needs to be increased by 3 – 4 times this amount to maintain proper lean muscle mass, recover from exercise and keep the blood chemistry healthy.

As clearly declared by Dr. Phil Maffetone, the issue of protein needs dictated by body weight is very distorted and inaccurate. These inaccuracies are created because if you are going to use grams per kilogram of body weight, it needs to be calculated off body mass (total weight minus your body fat). It is your muscle that needs protein, NOT your stored fat. Keep in mind that over 50% of the dry weight of your body is protein.

As you can see, this can get complex and consuming quite quickly. It is for this exact reason that I don’t want you to count calories, calculate grams or weigh your food. Why? Because you can determine your personal needs by listening to your body, document your mental clarity and performance results and capture eight simple body measurements to determine how your protein, carbohydrate and fat intake is affecting your health and wellness.

Importance of Protein

All bodily functions, from breathing to muscle movement to new muscle development is controlled by thousands of different enzymes – and you guessed it, enzymes are made from protein as well. Even the hemoglobin, that carries the oxygen in your blood, is manufactured out of protein. The structure of your genes and your brain cells are totally fabricated from protein.

As documented by Dr. Michael Colgan, research using radioisotope techniques show that over 98% of the molecules of the human body are completely replaced each year. Bits and pieces of all your structures are constantly being replaced with new proteins. Research has proven that every six months your muscles, blood, enzymes and even the structures of your genes are completely replaced. Think about this, the body that you have today is the result of what you have eaten for the last six months. Garbage in, inferior health, wellness out!

Dangers of Inadequate Protein Intake

Signs of low protein (or low quality) intake includes:

  • Muscle Weakness
  • Low Energy Levels
  • Easily Broken Bones
  • Slow Recovery after Exercise

In a study completed by Dr. Gontzea at the Institute of Medicine in Bucharest, he demonstrated that exercise causes increased demands on the body’s need for protein. During this study (and most studies on protein synthesis) he evaluated the nitrogen balances in urine and feces. A positive nitrogen balance means that the body is obtaining enough quantity and quality from the diet. A negative nitrogen balance means that the body is not receiving enough quality or quantity of protein from the diet. A negative nitrogen balance means that the body is not receiving enough quality and quantity of protein so the body literally “eats” muscle and other protein structures in the body for its daily needs.

Dangers of Taking in Too Much Protein

Many people are afraid of eating too much protein – and justifiably so; excessive protein intake is harsh on your body with painful side effects (i.e. kidney stones). However, if your body needs 100 grams of protein per day, then 100 grams is not too much but rather your personalized protein needs!

On a quick side note, many times kidney stones are a result of chronic dehydration, not excessive protein intake. If you are consuming half of your body weight in ounces of water and calculating your sweat rate during exercise, you will minimize your risk of dehydration and the development of kidney stones.

Protein Intake to Build Muscle

One of the big misconceptions of building muscle is that you can accomplish this task by eating tremendous amounts of meat, nuts and protein shakes. The truth about building muscle has little to do with the amount of protein you take in, but rather the demands of the body to “need” more protein to rebuild stressed muscle tissue. If you consume more protein that your body needs (and your liver processes), the excess protein is broken down into carbohydrates and passed as urea waste.

The key to building more muscle mass is to stress the tendons, ligaments and muscles in a systematic manner to break down the muscle tissue without tearing it. This is a big problem with athletes who try to grow too fast, they overstress the system and instead of developing new muscle (natural anabolic growth mode) they put their bodies in a tear down mode (catabolic mode).

As you incrementally add more load and stress on your tendons, ligaments and muscles, consuming high quality protein will result in increased muscle mass as the body “absorbs” the much needed amino acids which build new muscle (in addition to repairing the torn down existing muscle tissue).

Amino Acids

Like everything we eat, it isn’t just what you consume but also what you absorb that improves your health and performance. The important component of protein is an element called amino acids. Think about amino acids as the “building blocks of muscle”. Amino acids must be digested in the intestine and broken down into amino acids for absorption. Once absorbed, the amino acids are used either as individual products or recombined as proteins. For example, the amino acid tryptophan is used to make certain neurotransmitters in the brain. Additionally, recombining many amino acids provides for the manufacture of new muscle cells.

Experts say that there are at least 20 amino acids necessary for optimum health and performance. While some of these amino acids can be made by the body (non-essential), others must be taken in through the diet (essential). The following table lists both types:

Essential Amino Acids Non-Essential Amino Acids
Arginine Alanine
Histidine Asparagine
Isoleucine Aspartate
Leucine Cysteine
Lysine Glutamate
Methionine Glutamine
Phenylalanine Glycine
Threonline Proline
Tryptophan Serine
Valine Tyrosine

One topic that pops up when discussing amino acids is “complete amino acids” and “incomplete amino acids”. Animal protein sources such as meat, fish, cheese and eggs contain all amino acids, and are what we consider complete amino acids. The only non-animal product that is a complete protein is tofu. Vegetables foods contain only some of the amino acids. With this in mind, combining various vegetable foods can produce a complete amino acid profile. Keep in mind that it is NOT necessary to eat all of them in one meal. For non-meat-eating individuals, the combination of whole grains and legumes will provide a complete amino acid profile. Simple examples are brown rice and beans or almond butter and whole wheat bread.

Eat Your Way to Your Potential

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New research suggests that changing the way you eat could result in your body being able to adapt to the stress of training – especially hard training!

We all realize that nothing causes the human body to adapt to training and racing except sport specific training and racing. However, through proper eating – quality, timing and quantity, you can improve your ability to adapt and absorb hard, interval type workouts.

Between food and sleep, you have THE two key elements to improvement – sleep allows the body to rejuvenate and the food provides the vitamins, minerals and macro nutrients (carbs, protein and fat) to rebuild the torn down muscle tissue, hormonal system and the cardiovascular system.

I always have my clients focus on health and wellness first and then performance. I utilize several tools to ensure that my clients are recovering adequately and consistently improving. You are either getting healthier, stronger and faster or you are not – there isn’t any middle ground. It is just a physiological fact.

What is Adaptation?

When you train, one of the adaptations is an increase in the development of mitochondria within your muscle tissue. Mitochondria are the cellular power plants which are responsible for producing most of the energy you use during endurance training and racing. Through consistent training, your body naturally produces chemicals that tell your body to produce additional mitochondria. This concept is not a new one but is intriguing because we have become acclimated to the idea that training improves endurance by enhancing the production of mitochondria within the muscle tissue. But what if I told you that eating fruits and vegetables may produce the same effect? Let’s take a look.

Food to Help You Train Harder and Faster

While trying to determine the true source of obesity and develop that “wonder pill” that will help offset the negative health issues associated with obesity, research has tripped upon some intriguing results associated with endurance training and racing.

The area of research has stemmed around polyphenols and flavonoids. Please don’t get caught up with the big words and become intimidated, the concept is what I want you to take away, not the actual pronunciation! Both nutrients are found in fruit and vegetables and are available to the human body in many different types, but with similar functions within the body.

Resveratrol is one type of polyphenol which is found in red grapes (and red wine!). In a 2006 edition of the science journal Cell, mice that were supplemented with Resveratrol had a 33% higher peak oxygen uptake and lasted nearly 50% longer before exhaustion.

When researchers took muscle samples of the mice, there was 2.5 times greater mitochondria within the muscles. Also increased was Citrate Synthase, a key enzyme to producing energy within the muscles, along with additional triggers telling the muscle to produce more mitochondria.

Here is an interesting observation on behalf of the researchers. The mice that were supplemented with the resveratrol, were also able to complete more exercise on a consistent basis which in turn improved the fitness level of the mice which allowed them to longer and faster. This is a huge observation when you consider an athlete’s ability to get fitter involves being able to go both longer in duration (active recovery workouts) and faster (high quality interval workouts). An additional health benefit to consuming polyphenols is an improved immune system which will keep you from becoming run down, sick and away from training – hence improving your consistency. Another key factor within the world of health, wellness and ultimately performance.

Research completed here in the US has been researching another polyphenol called Quercetin. Mice that were supplemented with quercetin showed significant increases in the molecular triggers within the muscle tissue, indicating that their bodies were preparing to produce more mitochondria. After only seven days of supplementation, the mice were able to run 40% longer before becoming exhausted.

This research has validated that this supplementation has benefited individuals “less fit”. However, when you consider most athletes are running deficient in micro and macro nutrients within their bodies, this research validates that when these nutrients are present within the body, athletic performance improves.

Quercetin is found naturally in onions and apples – so maybe that saying that an “apple a day keeps the doctor away” may not be far-fetched. Research provides overwhelming evidence that quercetin can help reduce the stress of high intensity training and support the immune system. So, this falls right in line with my desire to have my clients healthy first, then fit and fast!

Fruits and Vegetables Aren’t The Only Source of Improved Speed!

All-natural herbs and spices are an excellent source for polyphenols as well. For example, research is validating that cinnamon has shown to stimulate the production of mitochondria within muscle tissue.

Before you Overdose on Supplementation

It is imperative that you realize that this research on quercetin and resveratrol is just that – research. As I mentioned earlier, the realization of these mitochondrial production levels within the muscle tissue came as a byproduct of researching obesity at a chemical and muscular tissue level. With this in mind, the improvements associated with physical performances cannot be overlooked. Factor in the all-natural source of these elements: fresh fruits, vegetable, herbs and spices, and you have another way to improve your immune system and make you more resilient to high intensity training.

Four Tasty Sources of Polyphenols

Blueberries – one of the highest polyphenol contents of all foods; benefits include enhanced aerobic function and off-setting the development of cancer. Add blueberries to your salad and top off your Greek full fat yogurt for additional nutrients, fiber and flavor.
Cinnamon – not only loaded in polyphenols, it helps reduce the insulin response to high glycemic meals, which helps you stabilize blood sugar levels and burn carbohydrates more efficiently. Add cinnamon to your all-natural oatmeal.
Dark Chocolate – look for chocolates that have over 75% cocoa. In addition to having high polyphenol content, it has been shown to improve blood flow to working muscles. Consume high quality, dark chocolate as a mid-day snack (unless you can have a glass of red wine instead!).
Nutritionally Green Smoothies – these products are derived from real fruits and vegetables and provide a hefty dose of vitamin and minerals per scoop. They are easily absorbed by the body because it isn’t broken down through the digestion process in the gut. A scoop can easily be added to soups, broths, and smoothies to add to the nutrient value.

Grocery Shopping For Better Speed

Stock up on these items the next time you head to your grocery store:

  • Dark Chocolate
  • Red kidney beans
  • Blueberries, Strawberries
  • Acai berries
  • Olives
  • Spinach
  • Walnuts
  • Chestnuts
  • Cherry juice
  • Green tea/coffee
  • Cinnamon, Sage, Rosemary, Spearmint, Thyme, Tumeric
  • Cloves, Dried Mexican Oregano, Basil, Curry, Celery Seed
  • Flaxseed
  • Black Elderberry

Top 5 Nutritional Mistakes and How to Fix Them

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Over the last 35 years, I have seen nutritional mistakes that have resulted in weight gain rather than weight loss. Here are the top five mistakes and how to correct them.

Not knowing your sweat rate

You may ask how your sweat rate relates to nutritional mistakes; the reason is associated with how your body stores water relevant to what you eat. Fruits in vegetables are high in vitamins and minerals, but they are also high in water and natural forms of electrolytes (what you lose in through sweat). Also, for your body to store one gram of sugar for energy, it stores 2.5 grams of water. If you want to improve your pre-hydration levels, eat more raw fruits and vegetables.

When it comes to sweating, your goal is to lose between 1-2% of your body weight in a given workout – no more or less. If you lose more than 2% of your body weight you are officially dehydrated, if you lose less than 1% you are over hydrated. This is a very fine line that needs to be evaluated on a regular basis with the following variables being factored in: air temperature, humidity, intensity and duration.

To help you calculate your personal sweat rate, please email me at robb@coachrobb.com and I will send you a simple to use Sweat Rate Calculator. It will provide you insight into your sweat rate along with inform you if you’re eating habits are helping or hurting your weight loss efforts.

Not eating enough high-quality calories

As mentioned above, fruits and vegetables are high in water, vitamins, minerals and electrolytes. However, fruits and vegetables are not high in calories. This means that you must eat a lot of fruits and vegetables (along with lean protein sources) for your body to perform at an optimal level.

To determine if you are consuming enough calories to fuel your exercise,  you need to evaluate exactly what and how much you have eaten, when you have eaten and then evaluate the quality of your workouts. This is very simple to do by maintaining a daily food log (Note: if you don’t have a simple to use food log, please email me at robb@coachrobb.com and I will send you a copy of our food log that is easy to use and maintain on a daily basis).

There are two typical realizations that come from maintaining a food log; one is the quantity of food that comes out of a box and/or a can; the number of total calories consumed on a daily basis is not enough to fuel your efforts. By maintaining a daily food log and evaluating your energy levels/performance results you will develop a personalized nutritional plan in less than two weeks.

Not eating enough high-quality fat

Fat has gotten a bad rap in the media, but the fact of the matter is that your body needs high quality fat daily for your body to perform at an optimal level. Typical symptoms of insufficient fat intake include fatigue, delayed recovery, depression, over eating, constantly hungry and more.  It is imperative that you consume the following unsaturated fats daily: extra virgin olive oil, avocados and fish oil.

These fats are either used by your body as energy or passed as waste – which means no stored body fat! This is a win-win situation for you: improved performance and decreased body fat. When you increase your clean fat intake, there are two things you will notice within two weeks: improved endurance and not hungry all of the time. The reason for this is because most individuals don’t consume enough high-quality fat – simple fix with huge benefits.

Not eating immediately after a workout

When you work out your body gets most of its energy from stored sugar from your muscles (your brain gets its sugar from your liver); the longer and more intense your workout the more you “empty” your stored muscle sugar. When you are finished with your  workout you have a 20-30-minute window to replenish these depleted stored sugar levels optimally. During this short post exercise window, you have an enzyme (glycogen synthase enzyme) that is highly activate within your muscles cells that helps increase the replenishment of sugar within the muscles (and liver).

The longer you wait to consume high quality food after your workout, the less effective your replenishment will be, and your recovery window will take longer as a result. Ideally, you want to consume food in a 4:1 ration between carbohydrates and lean protein. Simple solutions include fruit smoothies made with Greek yogurt or chocolate milk.

Not drinking enough water

The average human body contains 96 pints of water – 64 of these are found inside the body’s cells. Your brain is 75% water, your blood is 85% water, muscle is 70% water, and you see how important being hydrated is literally from the inside out. Please don’t confuse hydration levels with sweat rate discussed earlier; hydration levels are strictly relevant to maintaining proper fluid levels within your body for optimum health and ultimately performance. Your sweat rate is relevant to how much perspiration you are creating as your body attempts to rid itself of internal heat.

As a general rule of thumb, your need to consume half of your body weight in ounces of water – for example, if you weigh 150 pounds, you need to consume 75 ounces of water daily to maintain proper hydration levels. Any activities that you perform daily: exercise, work, leisure, etc. has to be factored in addition to your daily needs.

There are two simple indicators of proper hydration levels: urine color and urination frequency. Regarding your urine color, the lighter your urine the more hydrated you are. Please note, if you are taking a multi vitamin that contains B vitamins, your urine will be a tad darker as a result. As your body absorbs and purges the B vitamin, the color of your urine will become lighter in color. In regard to your urination frequency, you should be visiting the restroom once an hour. Though this can be an inconvenience at time, the health and performance benefits are definitely worth it!

Recovering From An Injury – Part 3: Nutrition

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One of the most constant messages that I share with my clients daily is the importance of consistency.  I encourage my clients to be better by 1% every day at something: sleep, food, hydration, flexibility, mental skills, warm up, cool-down, etc.

When it comes to developing sport-specific and cross training protocols, I always err on the side of caution because the ONLY two things that are guaranteed to slow down or even halt progression is an illness or an injury.  Avoiding an illness can be done by combining three things: 1) evaluating the body’s response to training volume and intensity, 2) eating enough quality and quantity of food to support the immune system, and finally, 3) allowing the body to rest long enough and deep enough to absorb the stress of life and rejuvenate itself nightly.

Unfortunately, avoiding an injury isn’t always as easy as it seems.  As the old saying goes within the athletic world, “It isn’t IF you are going to get injured, but WHEN”.  Once injured, how to deal with it is often as convoluted as nutrition –  Do I apply ice or heat?  Should I cast or not cast?, Should I exercise or rest?… just to mention a few. Before we can answer these specific types of questions, we must determine the type of injury – whether it is tissue related or bone.

The Body is the Sum Total of Bones and Soft Tissue

Think of the body’s musculoskeletal system and a combination of soft tissue and bones.  In addition to holding up the overall weight of the body (lean muscle mass and adipose/fat tissue), bones stabilize and work with muscles to create movement and maintain body posturing.  Visualize the muscles “pulling” against the attachment to the bone to create movement.  Without muscles, bones don’t move.  Without bones, muscles can’t pull.

Soft Tissue

Soft tissue has three major functions – to connect, support and to protect the organs of the body. There are also two types of soft tissue. The connective tissue includes tendons which connect muscles to bones; ligaments that connect bones to bones; fascia, skin, fibrous tissue, fat, and synovial membranes which serve as lubricants for the joints. The non-connective tissue are the muscles, nerves and blood.

Bone

There are 206 bones in the body that work collectively to support five major functions:

  1. Support: the framework for muscles, soft tissue and organs to attach.
  2. Movement: visualize bones as leverage points to generate movement.
  3. Protection: the skull protects the brain; the spine protects the nerves in the spinal column; and the ribs protect the lungs, heart and liver.
  4. Production of red blood cells: the center of the bone cavity is referred to as “red marrow” which is the source of production for red and white cells.
  5. Storage of minerals and lipids (fats): bones retain 99% of the calcium found in the body. Calcium salts help maintain calcium and phosphate ions in body fluids. The body stores lipids for energy reserves in the yellow marrow.

Two Types of Injuries

There are two types of injuries – acute and chronic. An acute, or impact injury typically occurs from an accident such as a head injury (concussion), broken bone, sprains, dislocations, Achilles tendon rupture, and rotator cuff tears of the shoulder. This type of injury requires immediate medical attention. A chronic injury, on the other hand, develops slowly and is persistent and long lasting. The pain is enough to capture your attention, but not so bad that it keeps you from continuing activity. A chronic injury is usually addressed with the RICE acronym – Rest, Ice, Compression and Elevation.

Nutrition Strategies to Heal as Quickly as Possible

Most people don’t realize it, but nutrition plays a vital role in the healing process. Key nutritional strategies when recovering from an injury include:

  1. Refrain from cutting back on calories. This is counter-productive to recovery as it actually will slow down the healing process. Fruits, vegetables, and lean protein are low on the calorie scale, but big on the nutritional density scale.
  2. Eat fruits and vegetables high in Vitamin C. Vitamin C helps make collagen, an antioxidant and an anti-inflammatory that will facilitate the recovery process from the inside out. Sources: citrus fruit, bell peppers, dark greens, kiwi broccoli, tomatoes, mango and papaya.
  3. Consume protein-rich foods such as salmon, red meat, chicken, tofu, beans, peas, nuts and seeds. These types of food are high in amino acids which are the building block for new tissue and help prevent excessive inflammation.
  4. Eat foods that contain Omega-3 fatty acids such as salmon, sardines, walnuts, flax seeds, and chia seeds. Not commonly known is that Omega-3 facilities new muscle generation reducing muscle loss during immobilization, as well as preventing excessive inflammation.
  5. Avoid Omega-6 fats which can increase inflammation within the body. These are found in corn, canola, cottonseed, soy, and sunflower oils.
  6. Add zinc to your diet. Zinc is a commonly deficient nutrient in the body but an instrumental component of many enzymes and proteins needed for tissue repair and growth. Sources: salmon, sardines, shellfish, seeds, nuts and whole grains.
  7. Eat more calcium-rich foods such as organic dairy, dark greens, sardines, broccoli, almonds, and seaweed. Calcium is a vital component to strong bones and teeth, along with aiding muscle contractions and nerve signaling.
  8. Be sure to get enough Vitamin D – whether naturally through exposure to sunlight or through your foods. Vitamin D facilitates the absorption of Calcium which speeds up bone rejuvenation, along with strengthening bones and teeth. It can also help shorten the recovery time after surgery.  Outside Sources include egg yolk, whole eggs, organic milk, salmon, sardines, tuna, shrimp, oysters, and liver.
  9. Consume foods such as free-range meat, chicken and fish that are high in creatine. Creatine is known to reduce muscle mass loss, facilitate the development of muscle mass, and reestablish muscle strength.
  10. Eat more shellfish as they naturally contain Glucosamine, a vitamin known to facilitate the creation of tendons, ligaments, cartilage and speed up bone rejuvenation. Glucosamine also reduces pain associated with joint and bone injuries.

Broken Bone Specific Nutrition for Healing

In addition to Calcium and Vitamin D mentioned above, the following nutrients will facilitate the recovery process associated with a broken bone:

  1. Arginine – This amino acid is needed to produce a fracture healing compound known as nitric oxide.  Sources: free range meat, organic dairy, seafood, raw nuts and oatmeal.
  2. Inositol – Like Vitamin D, Inositol helps improve the absorption of calcium to strengthen bones and teeth.  Sources: cantaloupe, grapefruit, organs and prune.
  3. Boron – This powerhouse helps increase both calcium and magnesium retention while increasing the effectiveness of Vitamin D.  Source: raisins, prunes, Brazilian nuts, apples, bananas, celery, broccoli, chickpeas
  4. Magnesium – Facilitates bone strength and firmness. Sources: almonds, cashews, potato skins, brown rice, kidney and black-eyed peas and organic milk.
  5. Silicon – Critical element in the early stages of bone formation. Sources: whole grains, carrots, green beans, red wine, beer, brown rice, barley, oats, raw nuts, seafood and organ meats.
  6. Vitamin K1 and K2 – Improves bone strength.  Sources: kale, spinach, broccoli, egg yolk, organic dairy, organ meats, prunes, kiwis, avocado, blackberry, blueberry, grapes, hard cheese, dark chicken meat, real butter.

Top Five Nutrition Habits

  1. Consume half of your body weight in ounces of water (150 pounds /2 = 75 ounces) over 8-10-hour day.
  2. Eat every two hours to stabilize blood sugar levels – maintain mental clarity and consistent energy levels.
  3. Every time you eat, consume a fruit, a vegetable and a high-quality fat/protein item.
  4. Consume your food without the distraction of a phone, TV or computer to maximize the absorption of micro and macro nutrients.  Literally get more out of your food!
  5. Eat out no more than one time a week to avoid foods loaded in preservatives and sugars.

Take away message…

When you become injured (at any level), you are always in a race against space and time.  Understanding how to offset the inflammatory process, without slowing down the healing process, giving the body the invaluable vitamins, minerals and necessary macro nutrients to heal, repair, and grow can be directly influenced by what, when, and how much you consume and supplement.  The greater the attention to detail, the quicker the recovery!