Scoop on Protein

Scoop on Protein

You’ve seen what a big role simple carbs, complex carbs and fiber play in providing you energy to chase that bus, run distances or simply blink your eyes.   http://www.yololivehealthy.com/#!blogger-feed/c1z1z I know I have been looking at fiber in a whole new way and it’s made a huge difference in my sustained energy level.

Since Shakeology is a big part of my nutrition I took a look at the fiber content of all of flavors.  I’ll add a pop of quinoa, oatmeal, fruits or veggies for another little jolt of fiber.  This liquid gold helps me get enough everyday:

Chocolate:  6 grams
Tropical: 4 grams
Greenberry:  4 grams
Vanilla: 3 grams

How does protein fit into the macro nutrient mix?  The primary function of protein is to repair, build, and maintain muscle, skin and blood. Protein supplies very little energy to the body (approximately 5 to 15%) during resting periods. It’s a vital because it provides the amino acids that the body needs to synthesize its own proteins.  Essential amino acids can’t be produced by the body, therefore, it must be acquired from our diet.  We can easily get the essential amino acids by eating a variety of vegetables, beans, whole grains, nuts, seeds, and meat and animal products (What? Really? Is this an amazing break through?).
 
Proteins provide 4 calories per gram and is a last resort for energy when a supply of carbohydrates and fats are not available.

Recommended protein intake for athletes or physically active people:

• ·25% to 30% of the total calories each day
•  Somewhere around 40-60+ grams/day or 0.5 - .7 grams/body weight for females (Example: Based on my activity level and weight, I require 87 grams of protein.  I use My Fitness Pal to track my nutritional intake.  There are a lot of good tracking apps out there.  Lose It! Is another good one.)
• Somewhere around 55-75+ grams/day or 0.5 - .7 grams/body weight for males

 Here are examples of some really good sources:
Beans, Chicken breast (no skin), Crab, Egg whites, Fish, Low-fat, Low-sodium luncheon meats, Low-fat/non-fat cottage, Low-fat/non-fat milk (if you are doing dairy), Low-fat/non-fat plain greek yogurt LOVE this!), Soy milk, Tofu, Tempeh, Turkey breast.  Just to list a few.

 Shakeology has between 16-17 grams/serving alone.

 Since protein is not used as an energy source.  It’s best to have it after a rigorous workout to repair muscle damage and with your complex carbs when you are at rest.
 Homework:

• Measure your protein requirements
• Download a calorie tracking app
• Build the right amount of lean protein in to your diet and time it around your workouts
• Enjoy! Let us know how you are doing!

Scoop on Glucose

The right carbohydrates consumed at the right time are very important for physical performance, even just getting through the day.  Carbs are converted into energy for when your body needs it at rest or during physical activity.  Simple carbs should be consumed before, during and after rigorous workouts.  Complex carbs should be consumed during the rest of the time for sustained energy. The rise or change in blood glucose levels is called the glycemic response and is determined after consuming any food containing 50g of carbohydrate and higher.

Higher glycemic loads (carbs) enter into the bloodstream very quickly upon consumption and are immediately available for use both during and after exercise, since the body seeks to replenish glucose quickly. During other times, when you are not in the middle of a physical activity or recovering from a recent one, the main type of carbohydrates ranked by lower glycemic index values should be consumed.

Examples of Foods “High” on the Glycemic Index:

(Greater than 70) Value

Glucose 100

Honey 92

Potato 87

Rice Cake 85

Jelly Beans 74

Watermelon 72

Bagel (plain) 72

Examples of Foods considered “Moderate” on the Glycemic Index:

(Moderate - 40-70)

White sugar 68

Snickers bar 68

Oatmeal 65

Beets 64

Corn 60

Sucrose 59

White pasta 50

WW pasta 42

Garbanzo beans 42

Strawberries 40

Examples of Foods “Low” on the Glycemic Index:

(Low - Less than 40)

Bran cereal 38

Apple 38

Chocolate Milk 34

Yogurt (low fat) 33

Skim Milk 32

Kidney Beans 29

Lentils 29

Peach 28

Whole milk 27

Grapefruit 25

Peanuts 13

Homework:

Research your favorite foods on the glycemic scale and plan out what high glycemic snacks you are going to eat around workouts and your low glycemic meals during the rest of the time.  You will be shocked to find that you have more sustainable energy just by the timing of your food and ingesting the right food.

Scoop On Carbs

Good Morning Sunshines!  How is everyone doing?  Today, I’m going to shake things up and dig into carbohydrates.  I’ve learned so many things that are already making a difference in the way I eat.  This information is going to help you be more aware of what type of carbs you are consuming when.

 Carbohydrates are preferred by the body as the main macronutrient source of energy.  It’s priority is to make sure that the brain has sufficient glucose to function and to provide energy for muscular work.  Carbohydrate is unique in that it is the only macronutrient that in its stored form, is used for energy when the body is at rest. That means, carbs are used to provide the energy that keeps your body functioning:  heart pumping, lungs expanding and contracting, mouth chewing, blinking, EVERYTHING!  Carbohydrates are stored as glycogen (simple sugar for energy) in both the liver and muscles. 

FitBits:

•         Adults need 45%-65% percent of their total calories from carbohydrates.
•  Focus on getting more fiber (Americans do not get nearly enough fiber in their diet).
• Focus on whole grain carbohydrates for all meals, except during and post workout. (Takes longer to digest.)
•  Get fiber through a variety of bright, colorful vegetables and fruits. (Veggies anytime, fruits closer pre or post workout. Fruits are higher in sugar and will provide immediate energy for better workout performance.)
•  Consume high glycemic, rapidly absorbed simple carbohydrates after a workout.

 Simple carbs are:

•  Table sugar
• Brown sugar
• Powdered or confectioners sugar
• High fructose corn syrup
• Turbinado
• Honey
• Corn Syrup
• Molasses
• Maltodextrin
• Dextrose 

Simple carbohydrates are rapidly converted to glucose, so there is no real chance for the body to use them for sustainable energy. They are better consumed for workout energy. 

Complex carbohydrates are derived from plants that contain both starch and dietary fiber. This
includes vegetables, potatoes, dried beans, grains and fruits.Complex carbohydrates should be the greatest part of the daily intake - but again,at the right time.  The energy from these complex carbohydrate molecules is more of a slow, steady burn, and prevents peaks and valleys in your energy levels. The secretion of insulin is also more controlled in the presence of complex carbohydrates. Focus on fiber rich foods! Fiber will also act to slow how food is digested after being consumed. This will help you to have enough energy to complete your daily workouts. 

These are:
• whole grains
• vegetables
• fruits
• beans (dried)

Recommended fiber intake: 
Men 19-50 yrs old -  38 grams
Women 19-50 yrs old 25 grams 

Your assignment for this week:
Research fiber rich carbs and share your findings with us and others.  Signup for a free app like My Fitness Pal and track your fiber intake.  Let us know what you are consuming to get your fiber up.  Have fun!