How Much Protein Do You Really Need?

A lot of athletes and people in general believe they require excessive amounts of protein. In reality, too much protein can actually harm your body and will ultimately become waste in your urine. On the other hand, protein aides in many important body functions. Listed below is the recommendations according to the RDA guidelines. 

The Pros of Protein

• Consists of Branched Chain Amino Acid chains, which our bodies cannot make 
• Essential for building muscle, repairing muscle, and maintaining muscle
• Needed to make red blood cells, increase immune function, hormonal balance
• Important in maintaining healthy hair, nails, and skin
• Aides in weight loss and weight management  

The Cons of too much Protein

• Too much protein can mean high fat
• eat less animal fat and coconut, palm, and kernal oils
• The Atkins Diet contains 53% fat and nearly 20% of that is saturated 
• Too much protein can mean low fiber
• increasing risk of cancer, diabetes, heart disease, and obesity
• Can cause a lack of phytochemicals, vitamins and minerals 
• Potential for increased bone loss and low bone density
• The body can only process and digest so much at a time, and an overabundance is excreted in urine, stored as fat, or used for energy.
• When the body processes high amounts of protein, it can tax the liver and kidneys, leading to health problems down the road.
• Can lead to increased calcium deposits in the blood, which can lead to kidney stones. 

PROTEIN FOR ATHLETES
Protein is used as a source of energy for athletes. Whether the athlete is growing, increasing muscle mass, doing endurance training, or dieting, the requirements will vary. In most cases, the protein requirements for athletes is higher than the average person. 


The recommended daily allowance for endurance athletes: 1.2-1.4 grams per kilogram of body weight per day.


The recommended daily allowance for strength training athletes: 1.4-1.8 grams per kilogram of body weight per day. 




PROTEIN FOR WOMEN
.8 grams per kilogram of body weight


example: 150 pound female, 150 / 2.2 kg x .8 = about 55 grams of protein a day




PROTEIN FOR MEN
.8 grams per kilogram of body weight

example: 190 pound male, 190 / 2.2 kg x .8 = about 69 grams of protein a day 


PROTEIN FOR CHILDREN
Ages 2-3: Based on 1000 Calorie diet, 5-20% protein/13-50 grams 
Ages 4-8: Based on 1200-2000 Calories, 10-30% protein/30-90 grams 
Ages 9-13: Based on 1600-2200 Calories, 10-30% protein/40-120 grams
Ages 14-18: Based on 1800-3200 Calories, 10-30% protein/45-135 grams 

Protein Powder  

• Whey

• Made from the globular proteins isolated from whey, a by-product of cheese from cow's milk.
• Popular in bodybuilding since it is soluble and easily digested.
• Most commonly used post workout sessions to increase amino acids in the blood used to by the muscles to build mass.
• Aides to build and repair muscle tissue.
• Increases blood flow during exercise.  
• Two types: 
• Isolate: 90% pure protein, low in fat, carbohydrates, more expensive
• Concentrate : 75% protein, high in fat and lactose, cheaper. 
• Not a lot of cash to spend? Opt for Whey Blend, a great mix of the two. 

• Hemp
• Increasing in popularity among athletes due to its high protein and low fat content. 
• A complete protein and high in dietary fiber.
• Studies have shown it increases metabolism, enhances energy levels, lowers cholesterol, increases immunity, and reduces food cravings. 

• Soy

• Low in fat, low in carbohydrates.
• High in antioxidants.
• Complete protein.
• May cause upset stomach.
• Difficult to stir into a drink/smoothie.
• Taste is not very good, bean flavor. 
• May not help muscle recovery as well as other protein sources.

• Rice
• High in dietary fiber.
• Complete protein, containing all amino acids. 
• Hypoallergenic, causing fewer allergies such as soy, wheat, milk, etc. 
• The body utilizes rice protein more than soy. 
• Not as effective as building muscle. 

My Recommendations:

• Consume adequate amounts of protein from plant sources that are low in fat such as legumes, lentils, nuts, beans, tofu, edamame and whole grains.
• When it comes to animal protein, I recommend fish and eggs.  
• If you eat meat, consume lean poultry and lean red meat.

~ A 6 ounce steak is approximately 38 grams of protein, 44 grams of fat, with about 16 grams of saturated fat, almost three-fourths the recommended daily intake for saturated fat.

~ The same size piece of  salmon gives 35 grams of protein and 18 grams of fat, with 4 being saturated. 

~ A cup of cooked lentils has approximately 18 grams of fiber and less than 1 gram of fat. 

Why I say NO to the Atkins Diet and all No/Low-Carb Diets!

• High in saturated fat.
• Low in fiber.
• Low in nutrients and essential amino acids, vitamins, and minerals. 
• Too high in protein that can ultimately harm the kidneys and other organs.
• Can lead to calcium deposits in the blood, causing potential kidney stones.
• Increase water weight and weight gain instantly after consuming any carbohydrates.
• Awful for your heart, clogging arteries, and essentially leading to plaque build-up and Atherosclerosis.
• After only a short time on a no carbohydrate diet, the body goes into a state of Ketosis, where the brain and organs rely on energy production from protein and fat sources since there are no carbohydrates available. 
• It is more difficult to lose weight in the long run doing this diet and I highly recommend a diet high in fruits, vegetables, complex carbohydrates, and healthy protein sources.
• I also recommend limiting or cutting out cheese, which is high in saturated fat and is literally addicting from the casein, according to numerous medical research studies. 

Vitamins and Mineral Supplements...Too Much of a Good Thing?

While some of us believe that taking a multi-vitamin and supplements are pointless and a waste of money, others rely on vitamin popping on a daily basis, spending hundreds of dollars a month. The fact is, most people aren't eating a well balanced diet everyday to ensure requierd vitamin dosages for the body, causing a lot of people to turn to supplementation.

What is the real verdict? In order to actually know what your body requires vitamin wise, you're best bet is to speak with your physician and get a blood test to see deficiencies. Taking a multi-vitamin once a day will most likely benefit the average person, who typically isn't consuming enough fruits and vegetables every single day to meet the requirements.

Most vitamins do have toxic levels if taken consistently in excess, especially the fat-soluble vitamins A and D, which can accumulate i the body. Vitamin A is actually the most toxic vitamin if taken in high levels above the 700-900 mcg recommendation. B-vitamins are water soluble and amounts that do not bind are excreted in urine.

The chances of one overdosing on vitamins is not very high, but overdosing on numerous minerals and other supplements is a bit easier. From L-Carnitine to  Fish Oil, Flaxseed Oil, Milk Thistle,

It is estimated that 5-10% of people who take supplements ingest megadoses of certain vitamins and minerals.

Too many vitamins in the body can lead to toxicity and interfere with the bodies natural defense mechanisms. If you take a wide array of supplements a day, you could be at risk for harming your body and storing toxic substances in your liver and organs. This may result in skin rash, hives, nausea, disturbed body systems functioning, liver damage, irritability, weakness, headache, etc. This table provides the daily required vitamins and the dosages at which you should be getting, along with overdose side effects.


On the other hand, taking the right amout of vitamins in complimentary form is extremely beneficial to the body. As we age, our bodies do not absorb vitamins as efficiently. For instance, as we get older, we do not absorb iron as well, but taking it with Vitamin C increases this. Taking Vitamin D with Calcium also increases absorption and overall bone health.

3 Apples a Day Will Keep the Doctor Away...

I have been eating one apple a day for the past year at least, and am going to start amping that number up to 2 or 3 if I can stomach it. The truth is, a medium sized apples contains about 5 grams of fiber, and with 3 apples a day, you're knocking out 15 grams of fiber out the 25-38 grams recommended by many physicians and nutritionists. With 0 grams of cholesterol and fat, and low on the Glycemic index, apples are a wonderful fruit to include in your diet on a daily basis.  

Start everyday off with an apple. First thing in the morning, you are probably going to be craving some type of carbohydrate rich staple breakfast food- cereal, toast, a bagel, croissant, etc. Trust me on this one, try eating an apple instead first thing in the morning for breakfast and see how you feel after a few weeks of this. When you eat fruit such as apples, pears, berries, etc, after a meal, it literally sits on top of the food and all nutrients are not absorbed and that fruit does not digest properly. When you eat an apple on an empty stomach, it gives the body a chance to fully absorb all vitamins, minerals, fiber, and phytochemicals. Apples are a rich source of phenoylics- chlorogenic acid and catechin. And also high in beta-carotene and flavonoids including phloridizin and quercetin. 

Eating 1 apple a day has great health benefits, but eating 3 apples a day has even better health benefits!

• weight loss
• high in dietary fiber, aids in digestion
• One study I found from The University of Rio de Janeiro stated that based on evidence, women who added 3 apples a day to a low-fat diet increased weight-loss compared to those who did not.
• brain health
• Apples have just the right dose of antioxidants to raise the levels of acetylcholine- a neurotransmitter- that is essential to memory. 
• Increases learning ability and cognitive function.
• May contribute to age-related diseases that affect the brain such as Alzheimer's Disease. 
• heart health
• Reduces plaque build-up in arteries
• For every 10 grams of fiber added to the diet a day, from two apples a day, there is a 14% decrease in heart disease 
• Other studies discussed the apple peel was associated with a decreased risk in developing heart disease 
• cancer fighting
• Many studies I found discussed that the flavanoids in apples inhibited the growth of cancerous cells. 
• stroke prevention
• The phytochemicals in apples has been found to lower the chances of stroke in numerous studies published. 
• diabetes 
• Diabetics who consumed apples had smaller spikes in glucose after eating, possibly due to the soluble fiber content.

First hand, I can tell you that after eating an apple nearly every morning, I feel lighter, more energetic, and completely satisfied. Typically I eat one apple in the morning with warm lemon water or hot herbal tea, and then a few hours later eat raw nuts, vegetables, more fruit, or a brown rice cake until lunch. Then, I typically eat an apple before lunch or mid afternoon on an empty stomach for the most nutritional gain. 


On a side note, opt for organic apples- they are chemical and antibiotic free. With the skin being high in fiber and nutrients, you don't want to put a ton of unknown substances into your body, do you? 

Running...A Love Hate Relationship

"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable." 
-Sir Roger Bannister, first runner to run a sub-4 minute mile

My friends call me crazy for waking up at 6am, with four hours of sleep, and running a 10k in the pouring rain a few weeks ago. I told them they are the crazy ones for not accompanying me in an invigorating adrenaline rush! I have been running since I was about twelve years old, and I suppose everyone has been calling me crazy since then!

Running has gotten me through a lot, and has been my personal escape from society. It helped me get past bouts of being hospitalized as a child, and I still credit running to improving my immune system and making me the healthy person I have become. Running is my escape from drama with my friends, a break from relationships, and a relief from the stresses of school and work. Running has been there for me during the coping of lost loved ones, and overall, the hardship that comes with life. I also credit running to the exuberant individual I have grown into over the years.  

What first crosses my mind when people tell me they hate running, is that they aren't doing it right. A lot of people who ask me to train them and push them to run solely do it just to get it over with. I on the other hand, run not only to stay in shape, but for the enjoyment. I admit I have a love hate relationship with running, dreading some of those early morning or late night runs and making excuses for myself to skip them. And I know, every run isn't going to be great.

I have seen firsthand a growth in appreciation for running after training a few of my friends. Going from dreading our weekly runs to asking me when we can run again and telling me they want to keep going after the first few miles is a rewarding experience.

What are you 
scared of? 


I have been told by numerous people that they are afraid of running and think it takes up way too much time. Most people think running is mundane and are scared of being fatigued. A lot of people are also scared to run outdoors and feel the only way they can run is on a treadmil.  

Look, I'm insanely busy, as everyone else is too, and most days I can only spare an hour, or even a half an hour, and if I can fit in a few miles, so can you. What people don't realize is that running probably takes less time than getting dressed and making your way to the gym. Instead, all you need to do is throw on running clothes, running shoes, grab your keys and head out the door for a quick workout session if you have time constraints. What exactly is the deal with everyone being so scared to run outdoors? Running on a treadmil is not only mundane, it also can be harder based on the incline and speed. Running outdoors gives you an excuse to get fresh air, clear your mind with no one around, and gives you the opportunity to switch up your scenery. Trust me, no one is judging you. 

I have also found that a lot of people have a fear of running in races. However, I have complete faith in everyone around me that they can easily run a 5K. I would advise new runners to train for a 5k and build your way up. I have devised a plan shown below, increasing runs on a weekly basis to prepare you physically and mentally. It doesn't matter how fast you go, or if you have to walk, the focus needs to be on completing the race! Follow this plan and you will successfully finish the race, get in better shape, and maybe even find an appreciation for running. 

Running questions? Training questions? Wondering if I will take you on a run? Just email me!



CT=cross train. Bike, swim, yoga, hike, pilates, weightlifting, etc.

Week	M	T	W	Th	F	S	Sun
1	Rest	1.5 m run	CT	1.5 m run	Rest	2 m run	30 min EZ
2	Rest	2 m run	CT	1 m run	Rest	2.5 m run	30 min EZ
3	Rest	2 mi run	CT	1.5 m run	Rest	2.5 m run	30 min EZ
4	Rest	2.5 m run	CT	1.5 m run	Rest	3 m run	35-40 min EZ
5	Rest	3 m run	CT	1.5 m run	Rest	3.5 m run	35-40 min EZ
6	Rest	3.5 m run	CT	1.5 m run	Rest	4 m run	35-40 min EZ
7	Rest	3 m run	CT	1.5 m run	Rest	4 m run	40 min EZ
8	Rest	3 m run	CT/Rest	2 m run	Rest	Rest	5K Race!