Nutrition 101, Part 3(a) of 3...Protein

So what exactly is "Protein?" That is a good question, and to answer that, let's examine some basics: First, Protein is what makes up our Muscles and most of the tissues in our bodies; Second, Protein makes up most of the body's cells and the cells in our immune system; Third, Protein also makes up many of the hormones we need for normal bodily function; and Fourth, Protein is also vital for carrying out the millions of cellular functions our bodies perform every second of every day, for our entire lifetime!

So Protein is fairly important stuff, wouldn't you agree? We need a little every day to help maintain optimal health...So How Much Protein do we need? That is a good question, and one that depends on a couple of things: 1) How active are you? 2) How many calories per day do you need?

Addressing #1, the more active a person is, the more protein they should consume each day. According to "Gold Medal Nutrition, 4ed, 2006," A Non-Athletic Adult should consume 0.8 grams of protein per kilogram of bodyweight(.08 g/kgBW), Recreational Athletes-1.0 g/kgBW, Strength Athletes (Steady State) 1.0-1.2 g/kgBW, Strength Athletes (Early Training) 1.5-1.7 g/kgBW, Endurance Athletes 1.2-1.4 g/kgBW, Power Sports 1.4-1.7 g/kgBW, Elite Endurance Athletes 1.6 g/kgBW.

Now these numbers may seem a little confusing, just do this: Divide your body weight in pounds by 2.2, this gives you Kilograms. Then multiply that number (Kilograms) by the protein number of grams that match your exercise level. So, for example, if you weigh 150 lbs, divide that by 2.2, and you get 68.18 (let's round that down to 68 Kilograms). Take the 68 kg and multiply that by 1.0 (for Recreational Athlete). That equals 68 x 1.0 = 68 grams of protein per day. Just to give you an idea, that is about 1 can of tuna and 4 cups of milk worth of protein.

Log on next time and we will discuss how much protein you should eat based on your diet and total calories per day that you consume.

Nutrition 101, Part 2(b) of 3...Carbohydrates

  Complex Carbohydrates...what are they? What makes a carb "complex?" The simple answer is the structure of the carb; the bigger the better. Smaller carbs can enter the bloodstream faster than their larger brothers, which can lead to a sharper increase in blood glucose levels, followed by a likely spike in insulin levels. The larger carbs enter more slowly, require more energy to digest, and provide more energy over the long term than simple carbs. Think of the difference as being like burning oak wood for a fire instead of a stack of newspaper. The oak will take more heat to get burning, but will provide more heat over the long run. A stack of newspapers will catch fire more quickly than a log of oak wood, but will also burn out into ash a lot sooner, making it less effective for long term heat/energy.
  So, when shopping for carbs, try to stick with 'natural' carbs, veggies, fruits, whole grains, etc. ...natural, just like oak wood. The most common simple carbs tend to be the ones that get us into trouble, and just like the stack of newspaper, tend to be man-made. So as a simple rule of thumb, stick to the natural sources of carbs.
  Can natural carbs also be simple? Yes, they can. Examples include, honey, sugar, equatorial fruits (banana, papaya, mango, pineapple), etc. Should we avoid these carbs? Not necessarily, as the fruits also contain valuable micronutrients like vitamins and minerals, as well as good amounts of fiber. These carbs can be consumed, but should be done so in moderation. However, if the doctor says you need to increase your  daily potassium intake, then a banana a day is probably not going to be a problem.
 

Nutrition 101, Part 2(a) of 3...Carbohydrates

  This one is a favorite target of many diets, fad or otherwise, and for good reason. Carbohydrates (aka "Sugars") are easily misunderstood, and have received much press (positive and negative) in recent years. To keep things simple, and not get into a lesson in Organic Chemistry, we will focus on two main types: Simple and Complex Carbohydrates. Simple Carbohydrates, aka "Simple Sugars," are basically just that, "Simple." So what makes a carbohydrate "Simple?" Well, it basically means that the carbohydrate molecule is simple in structure, and is relatively small in comparison to its complex counterparts. Simple sugars, being smaller, can more readily pass into the bloodstream than complex sugars, and can even be absorbed through other membranes like the mouth lining and gums (as is the case with Alcohol), before reaching the stomach and intestines during digestion. So, why would this be significant? This can be an issue if someone already has elevated blood sugar, or may be pre-diabetic, thus being more resistant to Insulin and it's effects in helping to lower blood sugar (Glucose) levels. Another major issue deals with weight loss, and the tendency for simple sugars to elevate or "spike" blood glucose levels. Combined with lack of exercise, the latter factor can lead to storage of the excess sugars (calories) in fat cells, thus making it difficult to maintain optimal body fat levels which can lead to unhealthy weight gain.
  So all of this info is great...now what? A good place to start would be to get an idea of what a 'typical' simple sugar looks like. One easy way to do this is to refer to the Glycemic Index. This index is basically a list of carbohydrate sources with corresponding numbers ranging from 0 to 100. The higher the number, the more simple the sugar, thus the more rapidly it enters the bloodstream. As a general rule, the slower the better when it comes to sugars, so try to consume a decent amount of carbohydrates that are low on the index (55 or less)...examples include: green veggies (broccoli, green beans, asparagus), green leafies like spinach, kale and various lettuce, whole grains, nuts, etc.
  Sticking with the more complex carbohydrates can help regulate blood glucose levels and reduce the amount of storage in fat cells. This can help slow or all together halt any unhealthy weight gain. Complex carbohydrates can also provide a longer-lasting energy source for the body, which carries with it a whole host of other advantages as well.
  Part 2(b) will discuss Complex Carbohydrates in more detail.