Nutrition

Important Note: This blog is intended to serve as a reference not as a medical blog. The information provided is given to help you make your own informed decisions about nutrition and health.

Food = Power that is all there is to it. If you want to perform well, feel healthy, and look good- well established nutrition habits paired with proper training is where the source of success lies.  Like we have talked about numerous times in this blog- balance is essential. So, balance nutrition and training... do not focus on one more than the other, do not take it to the extreme, focus on doing the right things at the right times in both arenas.


Nutrition: Key items to add to your grocery cart

Almonds: build muscle, provide protein, monsaturated fats, vitamin E, Fiber, magnesium, and folate

Beans: black, kidney, garbanzo, navy- builds muscle, helps burn fat, regulates digestion

Spinach: fights free radicals that accelerate aging process, provide vitamins A, C, and K, calcium, magnesium, beta- carotene

Dairy: skim or low fat milk, yogurt, cheese (mozzarella, feta, goat), and cottage cheese provides calcium, vitamins A and B12, riboflavin, phosphorus, potassium

Oatmeal: energy booster, reduces cholesterol, contains complex carbohydrates and fiber

Eggs: build muscle, burns fat. Provides protein, vitamin B12, Vitamin A

Turkey, chicken, fish: builds muscle, improves immune system. Provides protein, iron, zinc, creatine (beef- shoot for 95% lean), omega-3 (fish) , vitamin B6 (chicken and fish) and B 12,phosphorus, and potassium

Peanut butter: go for the natural and sugar free kind. It will increase testosterone, build muscle, and burn fat and provide protein, monosaturated fat, Vitamin E, niacin, and magnesium

Whole grain: (brown rice, whole wheat pretzels, whole wheat pasta, bread, Kashi cereals) prevents the body from storing fat and provides fiber, protein, thiamin, riboflavin, niacin, pyridoxine, vitamin E, magnesium, zinc, potassium, iron, calcium

Fruit: protects the heart, helps eyesight, improves balance, coordination, and short term memory and provides antioxidants, fiber, vitamin C

Source: http://sonjarunning.com/articles.html#18

Macronutrient Profile: Fats, Proteins, and Carbohydrates

Fat:

Importance:

-          Helps to deliver Vitamins A, D, E and K

-          Helps to produce testosterone which aids in muscle growth

-          Aids in maintain healthy reproductive organs for females especially

Why low fat diets are harmful:

-          When the body is forced to be on a low fat diet for a long period of time it starts to feed off your muscles for energy. It also may cause low energy levels, depression, imbalance of carbohydrate and protein intake, and also cause zealous cravings because you are depriving the body of an important energy source. Also, certain vitamins require fat to be absorbed into the body so if there is not enough fat in our bodies than vitamins are not being absorbed. Our bodies will fight us on low fat diets because it needs fat to function

Ø  See Girl Talk: Menstruation Issues

Fats to Avoid:

-       Trans and Saturated Fats- any food with partially hydrogenated oil as an ingredient (This is why natural peanut butter is better for you!)

Fats to Consume:

-          Monosaturated Fats

1.      Peanut butter- go for the all –natural kind

2.      Nuts

3.      Olives

4.      Avocados

5.      Olive oil

-          Polysaturated Fats- can help you control your weight

1.      Fish (Salmon, Tuna, Sardines, Mackerel, Oysters, Trout)

2.      Flaxseed

3.      Meat

4.      Eggs

5.      Dairy Products

Carbohydrates:

       Importance:

1.      Primary function is to give energy

2.      Body breaks it down into glucose which is blood sugar that the body can use for energy or store it for future use

3.      Highly conditioned muscles can hold more glycogen than less conditioned muscles
4.    Having enough carbohydrates not only serves the body for energy but also spares the body from using up protein as an energy sources and instead uses protein for its primary role which is cell growth and repair.
5.   To metabolize fat efficiently the body needs carbohydrates

Source: (Bradley, M., Brzycki, M., Carlson, L., Harrison, C., Picore, R., & Wakeham, T. (2004).  The female athlete: train for success. Terre Haute: Cardinal Publishers Group.

       Tid bits regarding carbohydrates:

•   There are two different kinds of carbs- high and low GI
• High GI carbs should be limited most of the time because they are digested at a quicker rate and turned into glucose- glucose that does not get burned will be stored as fat. They also spike your insulin which causes it to drop and make you hungry again. High GI Carbs: white bread, white rice, candy, cookies, etc.
• IMPORTANT- Remember the key word is limit and not eliminate because there are critical times where your body will need a high GI carb. For example, right after a hard work out or race, your body can absorb these types of carbohydrates at a quicker rate and therefore recover quicker. Consuming a high-glycemic carbohydrate with a high quality protein source after a hard effort is one of the most important regulators of protein synthesis. When insulin is stimulated, by the presence of a high GI and protein than the result is greater synthesis of a new protein (better muscle recovery). Also, right before prolonged exercise might be beneficial for extra fuel. Examples- white bagel with peanut butter, chocolate milk, banana and peanut butter, cornflakes, turkey sandwich on white bread.
•     Low GI carbs should be consumed majority of the time because they are digested at a slower rate which causes your blood sugar to rise steadily and your body can have long sustaining energy. This means that your insulin does not spike and turn the sugar into fat. The result is more energy, less cravings, and building more muscle. Low GI Carbs: oatmeal, brown rice, sweet potatoes, whole grain bread, whole grain cereals, quinoa, couscous, fruits, lentils.

Best Carbohydrates to consume:

•   Oatmeal: slow release carbohydrate which gives your long lasting energy
•  Dark Bread: wheat, rye, and pumpernickel breads contain more fiber
•   Whole Grain Bread:
•  Quinoa: packed with carbohydrates- also serves as a good source of protein
•  Couscous: packed with carbohydrates
•  Soba Noodles: has more whole grains, minerals, and carbohydrates than regular pasta
•  Whole Wheat Pasta: serves as a slow release carbohydrate but be wary eating before a race because it contains a lot of fiber
• Brown rice: contains low sodium, high fiber, and quality carbohydrates. It is also high in manganese which helps synthesize fatty acids and promotes a healthy nervous system
• Kashi Cereal: made with less sugar and no hydrogenated oils
• Sweet Potato: packed with high quality slow releasing carbohydrates and provides a sufficient amount of Vitamin A

Source: http://sonjarunning.com/articles.html#18

Protein

Importance:

1.      Builds muscles, organs, bones, and tissue

2.      Helps digest food

3.      Signals your body to use food as energy or to store as fat

4.      Aids in transport of oxygen to your muscles and organs

5.      Helps protect you from getting sick

Tid bits regarding protein:

1.      Necessary for growth, maintenance, and repair of tissues especially muscle

2.      Regulates water balance and transportation of nutrients

3.      When a protein contains all the essential amino acids than its deemed as a complete protein which facilitates the growth and repair of muscles- when it’s a complete protein it is also known to have a high biological value which means that a large portion of the protein is absorbed and retained

4.      Animal proteins are complete proteins

5.      Vegetables are good sources of protein but are not considered complete- try not to rely on vegetables as a main source of protein (incorporate both meat and veggies). Plant based proteins are called an incomplete proteins because they do not include all the essential amino acids

 Source: (Bradley, M., Brzycki, M., Carlson, L., Harrison, C., Picore, R., & Wakeham, T. (2004).  The female athlete: train for success. Terre Haute: Cardinal Publishers Group.

Best Proteins to Consume:

•   Shrimp:  provides not only protein to build muscle but also provides minerals such as phosphorus, calcium, and potassium
• Salmon: provides omega 3 fats which will help increase the health of cell membranes and also can serve as anti-inflammatories
•  Tuna: provides omega 3 fats and high in protein 
•   Cod: high in protein
•   Crab: high in protein and a less severe form of cholesterol that the body does not absorb as easily
•   Chicken:provides essential protein and Vitamin B6 which is beneficial for the heart and energy production
•   Turkey: high in protein, Vitamin B3 and B6
•   Eggs: egg whites and regular eggs
•   Lean Roast Beef: loaded with Vitamin B, iron, and zinc
•   Top round ground beef: get the leanest cut that you can- provides essential protein and iron
•  Sirloin steak: get the leanest cut that you can- provides essential protein and iron
•   Bison: get the leanest cut that you can- provides essential protein and iron
•  Nuts: provide healthy fats and minerals that are essential for the body
• All Natural Peanut butter: contains no hydronated oils or other added ingredients- it is a good source of healthy fats and protein
•   Low fat cottage cheese: provides calcium and protein
•   Goat cheese: provides calcium and protein
•   Feta Cheese: provides calcium and protein
•   Low fat milk: provides calcium, protein, carbohydrates, and potassium
•   Low fat yogurt: provides calcium and protein

Source: http://sonjarunning.com/articles.html#18

Best Fruit:

• Bananas
• Oranges
• Pears
• Apple
• Cantaloupe
• Beans
• Avocado

Best Vegetables:

•  Carrots
•   Spinach
•   Broccoli 
•   Kale
•   Green and yellow bell peppers
•   Asparagus
•   Cabbage
•   Sweet Potato

Foods that are high in calcium:

• Kale
•  Salmon
• White beans
• Turnip greens
• Broccoli
• Dried Herbs
• Cheese
• Sesame Seeds
• Almonds
• Flax Seeds
• Yogurt, Milk, and Other Dairy Products
• Green Leafy Vegetables (Turnip, Mustard, and Dandelion Greens, Collards, Kale)
• Brazil Nuts
• Herring 

Foods that inhibit calcium absorption: if you eat food that has calcium in it- wait at least an hour or so before consuming one of the following so as not to inhibit calcium absorption. Or, consume more calcium if your diet is high in these areas:

• Fibrous vegetables
• Oatmeal
•  Caffeine
•  Sweet potatoes

Foods that are more calorically dense:

·         Bread: bran, rye, pumpernickel, whole grain- add jam, peanut butter, or honey

·         Cereal: granola, raisin bran, add nuts or banana

·         Oatmeal: add nuts or peanut butter

·         Fruit: Bananas, pineapple, mangos, raisins, dates

·         Veggies: corn, carrots, peas, sweet potatoes

·         Beans: garbanzo beans, black beans

·         Meat: in general

·         Nuts: almonds, cashews, walnuts

Micronutrients:

1.      Mainly are vitamins and minerals

2.      Do not supply energy but do serve important functions- Vitamins A, D, E, and K are fat soluble vitamins which means that they require proper amounts of fat to be transported and absorbed

Vitamin A: aids vision, bone growth, healthy hair, skin, and teeth.

Food Sources: meats, dairy, fish, eggs, carrots, spinach, sweet potatoes

Vitamin D:  aids in calcium absorption, vital for strong bones and teeth

Food Sources: fish, fortified milk and cereal, dairy, egg yolks

Vitamin E: serves as an antioxidant, aids in creating red blood cells, aids in maintaining the muscles and tissues

Food Sources: poultry, seafood, eggs, vegetable oils, nuts, fruits, vegetables, and meat

Vitamin K: aids in blood clotting and bone metabolism

Food Sources: green vegetables, brussel sprouts, cabbage, potatoes, plant oils, oats, and meats

Water- Soluble Vitamins: found in foods that have a high water content

Biotin: aids in synthesizing glycogen, amino acids, and fat

Food Sources: liver, fruits, vegetables, nuts, eggs, poultry

Cobalamin (b12): creates and regulates red blood cells, helps prevent anemia, aids in maintaining a healthy nervous system

Food Sources: fortified cereals, meat, fish, poultry, and dairy

Folate: helps produce red blood cells, aids in the metabolism of amino acids

Food Sources: enriched cereal grains, fruit, dark green leafy veggies, meat, fish, liver, poultry, whole grains

Niacin: helps sustain a normal appetite, digestion, nerve function, and also aids in energy metabolism

Food Sources: meats, fish, poultry, eggs, potatoes, whole grain breads, orange juice, peanuts, and fortified cereals

Pantothenic acid: aids in the metabolism of the three macronutrients

Food Sources: chicken, beef, potatoes, oats, cereals, tomatoes, liver, kidney, yeast, egg yolks, broccoli, and whole grains

Pyridoxine: aids in forming red blood cells, the metabolism of carbohydrates, protein, and fat

Food Sources: fortified cereals, organ meats, lean meats, eggs, milk, vegetables, nuts, and bananas

Riboflavin: aids in the structures of the skin, mucous membranes, and nervous system

Food Sources: organ meats, poultry, beef, lamb, fish, milk, dark green vegetables, bread, and fortified cereals

Thiamine: helps maintain a healthy nervous system and heart and also aids in metabolizing carbohydrates and amino acids

Food Sources: whole grains, bread, meat, poultry, fish, eggs

Vitamin C: aids in healing and repairing connective tissue, bones, teeth and cartilage, and also aids in the absorption of iron

Food Sources: citrus fruits, tomatoes, potatoes, brussel sprouts, cauliflower, broccoli, strawberries, watermelon, cabbage, and spinach

Macrominerals- the body requires a large amount- hence the prefix: macro

Calcium: plays a vital role in blood clotting, muscle contraction, nerve transmission, and the formation of bones and teeth

Food Sources: low fat milk, cheese, and yogurt, oysters, broccoli, and spinach

Chloride: an electrolyte that regulates body fluids in and out of cells while also aiding in maintaining a healthy pH balance

Food Sources: table salt, milk, vegetables, and meat

Magnesium: vital for promoting healthy nerve and muscle function and bone formation

Food Sources: green leafy vegetables, nuts, meats, poultry, fish, oysters, starches, beans and milk

Phosphorus: helps maintain pH balance, energy production, and vital for the metabolic process

Food Sources: low fat milk, yogurt, ice cream, cheese, peas, meat, and eggs

Potassium: electrolyte that helps regulate fluid in and out of cells and supports muscle contraction and nerve transmission impulses

Food Sources: citrus fruits, bananas, yellow vegetables

Sodium: electrolyte that regulates fluid in and out of the cells, transmits nerve impulses, maintains normal blood pressure and aids in muscle contraction

Food Sources: salt, milk, vegetables, meat

Sulfur: needed by the body to create hair and nails

Food Sources: beef, peanuts, clams, and wheat germ

Source: (Bradley, M., Brzycki, M., Carlson, L., Harrison, C., Picore, R., & Wakeham, T. (2004).  The female athlete: train for success. Terre Haute: Cardinal Publishers Group.