Friday, June 15, 2012

Protein needs immediately after exercise.

I thought I would share a great blog about post-exercise protein needs. More isn't better! 



Post-exercise protein: How much is enough? 

Posted by Nancy Clark RD CSSD on Jun 15, 2012 5:31:56 AM

How much protein does a weight-lifter need to get an optimal response from exercise? --Is it an absolute amount or grams per kilogram body weight?
Speaking at a symposium sponsored by PINES (, protein researcher Daniel Moore PhD of the University of Guelph in Canada reported that for generalized advice, 20 grams of post-exercise protein does the job for the average athlete. More is not better. In a study that compared 20 and 40 grams, the higher 40-gram dose offered minimal additional benefits for muscle protein synthesis. Don’t waste your money on supplements, and also don’t fill up on protein while ignoring your needs for carbohydrates to refuel your muscles. You want to consume three times more carbs than protein!

For more personalized advice, the best bet is to determine post-exercise protein needs according to body weight. Moore recommends targeting about 0.25 g protein per kilogram body weight (that’s about .11 gram per pound) to maximize muscle protein synthesis. This means:
-- a 50 kg (110 lb) female would need approximately 12.5 grams protein post-exercise
--a 100 kg (220 pound) man, would need about 25 grams protein post-exercise.
Any excessprotein primarily gets burned as fuel or stored as fat.

You want to offer your muscles a continous supply of protein, so enjoy repeated “doses” throughout the day. Most athletes do this naturally with meals and snacks.

For more information:
Nancy Clark's Sports Nutrition Guidebook, Chapter 7: Protein to Build and Repair Muscles

Wednesday, June 6, 2012

Want to run faster? "BEET" it!

 Today, the first Wednesday in June, is NATIONAL RUNNING DAY!  Not a fast runner or jogger? No worries!  Just get up and get our there! Remember the quote to the left!

If you are already a serious runner and want to increase your speed? A new study published in the April 2012 issue of the Journal of the Academy of Nutrition and Dietetics, shows that eating cooked beets "acutely improves running performance." Apparently the key is the nitrate.

According to the Academy of Nutrition and Dietetics (A.N.D.), "researchers tested 11 moderately fit runners as they ran a pair of 5-kilometer races on a treadmill. Before one race, they gave volunteers a placebo; before the other, they gave them a 200-gram (7-ounce) serving of baked beets (which contains approximately 500 milligrams of nitrates).
The results? After eating beets, the runners went an average of 3 percent faster and shaved 41 seconds off their times. And their biggest speed gains came over the final 1.1 miles of the race. According to the study, 200 grams baked beetroot, or an equivalent nitrate dose from other vegetables, should be consumed 60 minutes before exercise."

Want to run faster? "Beet" it!! - Here is a link to the A.N.D. article and important information on general sports nutrition and running.

Baked beets recipes - some ideas to help you beet it!

Fuel Excellence!