Do you really need more protein?

While second only to water in importance, the need for protein for the average American diet seems to be generally overstated these days. In some circles even, the belief that we are some how protein deficient is near epidemic. Whether new exercisers, dieters, or weekend warriors, many are chugging protein shakes and bars and increasing their meat intake thinking that somehow they need more than they're already getting.

In reality, most people consume a more than adequate amount, with 15% or more of their calories coming from a protein source. Keep in mind that these sources include meat, poultry, fish, legumes, soy product, and nuts; all of which are staples in the average American diet. There are also varying amounts of protein in our grain products and in plant based foods such as soy and legumes. When added up, most of us are getting plenty of the protein what we need.

What Is Protein:
In the body, protein is broken down into its smaller components called amino acids. Of the 20 amino acids your body needs, 9 are considered to be essential because your body can't synthesize them so they need to be eaten. High quality proteins are those that contain all of the essential proteins and include meat, poultry, fish, eggs, and dairy products. Low quality proteins do not contain a balanced amount of essential proteins and must be eaten in together or within the same day to get the proper balance. Sources include nuts, seeds, and legumes (e.g. bean, lentils, split peas). Keep in mind that many fruits and vegetables also have varying proportions of amino acids and thus contribute to the overall amount of amino acids eaten.

What Does It Do:
Essential functions of protein in the body include:

1. Important component of every cell of your body
2. Repair and maintenance of body tissues (main purpose)
3. Blood clotting
4. Creation and maintenance of healthy muscle, skin, hair, eyes
5. Energy source (body prefers carbohydrates, however)

How Much Do You Need:
The FAO/WHO (World Health Organization) recommended daily protein intake is 0.75g of protein per kg of lean body weight,
or 45g for an average 60kg (133 pound) healthy adult female, and 56g for an average 75kg (167 pound) male. The average American eats about 79g per day, well over the recommended amount.

Calculate Your Protein Requirement:
To figure out your body's daily protein needs, follow this simple formula:

Divide your weight in pounds by 2.2 (to find your weight in kilograms).
For example, if you weigh 150 pounds, then 150/2.2 = 68.2 kg.

Next, multiply this calculated number (weight in kg) by 0.8 (to get the number of grams of protein you need daily).
For example 68.2 x 0.75g = 51.2 g.

You would need about 51.2 grams of protein per day.

Before changing your daily protein intake, track how much you currently eat and then adjust only as necessary. Most people eat more than the amount necessary.

More on protein from WebMD.

Carbs: To eat them or not to eat them? Part 2

From "Nutrition 101: Starting from the beginning", you learned that there are ONLY three macronutrients:
protein,
carbohydrates,
and fat.
Without exception, all foods are made up of one or all of these substances.

Numerous clients have at various times, however, triumphantly proclaimed that they are "eating NO carbs" in their diets. Upon further discussion, however, it is quickly discovered that they have a limited understanding of what carbohydrates actually are and how to correctly include them in their diets. Bread and pasta, for instance, are considered carbs. Fruit and vegetables are ALSO considered carbs. If a person were to truly eat a "no-carb" diet they would, in fact, only include meat and butter, or some equivalent. Nothing else. Fortunately, most people don't eat that way so let's explore what carbs really are.

Carbohydrates are the main source of blood glucose, a type of simple sugar. Blood glucose is the ONLY source of energy for the brain and red blood cells. In regards to food, simple carbohydrates are also known as simple sugars. Foods containing simple carbohydrates are often sweet tasting, such as cookies, fruit, sugar, honey, candy, cake, etc or look white - think white rice, white flour, white sugar and corn products. Simple carbs are already very close to the digested form, so they pass into your bloodstream almost immediately. The problem is, however, simple carb foods are often calorie-dense, nutrient-poor, and easily overeaten since they tend to also lack dietary fiber. Dietary fiber, or roughage, is a type carbohydrate that your body is unable to digest. It helps you feel fuller longer and helps your body remove waste.

Complex carbohydrates are found in whole grains, vegetables, and legumes. Even though both simple and complex carbs provide needed glucose, the complex carbohydrates provide several nutritional advantages, such as additional vitamins, minerals, and fiber needed for good health and performance. The body also breaks them down more slowly, and they tend to add to the feeling of fullness without additional calories. Keep in mind, though, that during digestion, complex carbohydrates are broken down into simple sugars. All sugars look and act alike in the human body, regardless of their source. They are the body's main source of energy. While most vegetables can be eaten in unlimited quantities, grains should be eaten in moderation.

QUICK RECAP:
Healthier carbs/eat often: fruit, vegetables, legumes, and whole grains
Less healthy carbs/limit or omit: processed, white rice, white sugar, and white flour

To your fitness success!

Carbs: To eat them or not to eat them? Part 1

Carbohydrates, or "carbs", have gotten a bad rap lately. News reports, magazine articles, fad diets, and so-called experts alike have joined the band wagon to vilify this diverse, and very necessary macronutrient.

Carbs are, in fact, an extremely and very vital component of a healthy diet, and thus a healthy body.

Benefits of include:

* your main source of fuel for all activity and exercise.
* readily available energy source for your body.
* energy source for all your tissues and cells.
* proper function on your central nervous system, including your brain, heart, kidneys, and muscles.
* energy storage in the liver and muscles.
* vital component of proper waste elimination and intestinal health.

The goal isn't to eat remove carbohydrates from your diet. The goal is to limit, or omit less healthy, nutrient-poor carb choices, while mindfully adding nutrient-rich, fiber filled choices to your daily diet.

Tomorrow: Part 2, Simple vs complex carbohydrates.

How many calories should you eat?

That's a loaded question!

There are many factors that determine your caloric need including your age, height, gender, weight, amount of lean body mass (muscle), and activity level. Fortunately there are formulas that can help you figure out how much you should be eating daily to manage a healthy weight. In one way or another, they drive the more reputable calorie calculators you'll find online. While not as accurate as direct testing, the formulas can be used to quickly and conveniently guide you to the number of calories that best suit your needs. Keep in mind that it's important to know which formula is being used, as well as how the formula works, so that you understand the answer you're given.

In 1918, two biochemists, J. Arthur Harris and Francis G. Benedict published a research paper entitled, "A Biometric Study of Human Basal Metabolism". From the results of this research, Harris and Benedict developed a revolutionary formula that has been used for decades to help determine the caloric need of individuals especially when physical assessment is not possible. Your Basal Metabolic Rate (BMR) is a measure of the amount of calories your body uses (burns) each day for all autonomic functions such as circulation, breathing, and digestion. Once you have calculated that number, use the activity multiplier to determine your final figure.

Calculate it manually:

English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

Or use a calculator.

Next, use the activity multiplier to calculate your Total Daily Energy Expenditure (TDEE):

* If you are sedentary: BMR x 1.2
* If you are lightly active: BMR x 1.375
* If you are moderately active (you exercise most days of the week): BMR x 1.55
* If you are very active (you exercise intensely on a daily basis or for prolonged periods): BMR x 1.725
* If you are extra active (you do hard labor or are in athletic training): BMR x 1.9

To lose weight, you need to create a deficit of 500 - 1000 daily calories. Optimally, this should be done with a combination of diet and exercise. You might also try inserting your target weight into the formula and using that figure for your daily intake. Do keep in mind that you may need to adjust the number as your muscle mass and intensity of exercise increases.

To your fitness success!

Nutrition: basic guidelines

Yesterday we talked about the three macronutrients.
Remember what they are?

Yes, carbohydrate, protein, and fat.

Here are basic nutritional guidelines for these nutrients based on a reference 2,000-calorie diet. This reference number is used in many publications for consistency with the Nutrition Facts Panel found on packaged foods and elsewhere. Do keep in mind that your actual caloric need may vary depending on the amount of activity you participate in, your health and medical needs, as well as your overall size and metabolism. For more information, visit the USDA's mypyramid.gov.

Daily consumption for a 2,000 calorie diet:

Carbohydrates
* Approximately 60% of total calories
* 2 cups fruit
* 2.5 cups vegetables
* 6-7 servings grains (at least half of grains eaten should be whole grains, the remainder fortified or enriched products)

Protein
* Approximately 30% of total calories
* 5.5 ounces lean meat, nuts, and legumes

Fat
* Approximately 10% of total calories
* Most sources should come from polyunsaturated or monounsaturated fats such as fish, nuts, and vegetable oils.
* Limit or omit trans-fats and saturated fats and/or oils such as lard and hydrogenated/partially-hydrogenated oil.

Nutritional information based on guidelines from the United States Department of Agriculture (USDA 2005), the American Dietetic Association, and the American Heart Association.

Nutrition 101: starting from the beginning

Everyday it seems is new research released, magazine articles published, and news reports aired detailing the latest in nutrition. Countless books on the topic are sold and a quick internet search will bring up millions of websites. With all that "info" available, it's easy to understand why for some this one of the most confusing health topics.

That being said, we'll strive to keep things as simple as possible. Let's start your nutrition "basic training" with an overview from the beginning.

There are two classes of nutrients: micronutrients (ie vitamins, minerals, and other substances) and macronutrients. There are three categories of macronutrients: carbohydrates, protein, and fats. Every food you eat is made up of one or more of these nutrients.

Carbohydrate - 4 calories/gram
* Healthy Food Sources: grains, vegetables, fruit, and legumes
* Primary Role: bodies preferred fuel source
* Recommended amount: ~60% of energy intake (calories)

Protein - 4 calories/gram
* Healthy Food Sources: lean meat, poultry, fish, low/non-fat dairy, eggs, tofu/tempeh, nuts
* Primary Role: growing, repairing, replacing tissue
* Recommended amount: ~10% of energy intake (calories)

Fat - 9 calories/gram
* Healthy Food Sources: olive/canola/flaxseed oil, low fat mayo and salad dressings, butter
* Primary Role: brain function, insulation, fat-soluble vitamin absorption
* Recommended amount: ~30% of energy intake (calories)


Tomorrow: Dietary guidelines

Be sure to leave your questions or comments below.
To your fitness success!

March: thirty-one days of healthy eating

March is National Nutrition Month sponsored by the American Dietetic Association (ADA). The theme for this year's campaign is "Nutrition From the Ground Up", with the idea of returning to the basics of healthy, nutritious eating. This includes choosing more fruits, vegetables, whole grains, nuts and beans. According to their website, the campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits.

In support of this campaign, Wildfire Fitness is posting healthy nutrition and eating tips all month long. Check back often, or better yet, follow the blog using the icon at the bottom right or join our Fan Page on Facebook.

Take the Challenge
It's said that it takes 21 days to form a habit. You get 31 days to make sure they stick! Instead of simply reading the tips, why not take things a step further and have a little fun along the way. Breathe new life into your healthy goals for the year with our Healthy Eating Challenge. Choose one goal for the month and focus on doing it every day for the next thirty-one days. By the end of the month you can be well on your way to adopting the habit for a lifetime. Moreover, committing to one aspect of healthy living can spill over and help you adopt other great habits as well.

Some ideas:
* drink 8 eight-ounce cups of water daily
* eat at least one serving of green veggies every day
* eat fruits and vegetables from every color of the rainbow daily
* limit the amount of fried food eaten (be specific)
* limit or omit soda or coffee (be specific)
* add more organic foods to your diet
* cut your sugar intake (be specific)
* limit or omit junk food (be specific)

Be Accountable!
Share your Healthy Eating Challenge goal for the month in the comments section below. Telling someone else what you're doing will help to make it "real" and increase your chance of success since it's no longer a "secret". It can also help to keep you motivated to stick with it to the end.

To your fitness success!