MSU Rec. Sports & Fitness is hosting a National Exercise Trainers Association Personal Trainer Certification Workshop April 5 & 6!
Early-bird special rates end March 6th so register soon!
(click on the flyer below for more information)
Lately I feel like I’m surrounded by countless ads for protein supplements in some form or another. Whey, casein, soy, brown rice, the list goes on and on. I watch both my roommates whip up protein shakes after their workouts almost daily. But how necessary is it for the average person to be spending all of that money?
Turns out, most professionals agree that protein supplements are unnecessary for the majority of people, as they get enough protein in a balanced diet. Nancy Clark, MS, RD lists protein needs as follows:
•Sedentary person: 0.4 grams/lb
•Recreational exerciser, adult: 0.5 – 0.75 grams/lb
•Competitive athlete, adult: 0.6 – 0.9 grams/lb
•Growing teenage athlete: 0.8 – 0.9 grams/lb
•Dieting athlete, reduced calories: 0.8 – 0.9 grams/lb
Maximum for all healthy athletes: 0.9 gram/lb
This means that a 180 pound person doesn’t really need to be consuming any more than 162 grams of protein in a day, a value easily attainable without the consumption of expensive supplements. Not to mention that according to the NSCA “the ingestion of excess protein supplements may place additional stress on the kidneys and liver, and may result in dehydration, calcium loss, and gastrointestinal problems.”
Also, protein ingested in liquid form without the addition of added digestive enzymes only remains in the section of your digestive system that can absorb it for an hour and a half, and only gets absorbed at a rate of about 10 grams per hour. The rest of that protein is just getting filtered out of the system.
It turns out that what people should be focusing more on is the timing of protein intake. Post-exercise, you need to be consuming 4-5 times more carbohydrates than protein. The protein post-exercise is still important, but should be taken along with those carbs. Barbara Lewin, RD, LD says “Before, during, and after a workout, carbs are what your body needs. They’re what your body uses for fuel, and what your muscles run on.” Protein is important, but it should be saved for throughout the day, and not taken alone immediately surrounding your workout. When you run out of carbs for fuel, that’s when you start to fatigue.
All this is not to say that there isn’t research that shows positive results from supplementation, but rather to give you a look outside of the flashy ads and testimonials from that guy at your gym. If you are an elite athlete training for an event, the story may be a different one, but as far as the average gym-goer is concerned, save yourself some money and buy a can of tuna instead.
Effect of a Carbohydrate-Protein Supplement on Endurance Performance During Exercise of Varying Intensity. International Journal of Sport Nutrition & Exercise Metabolism. Sep2003, Vol. 13 Issue 3, p382-395.
Rec. Sports & Fitness is pairing up with a local physical theraphy group again: Advanced Performance & Rehabilitation Services to offer free 20-minute injury screenings to our fitness center members. February 26 & 27 5:00pm-7:00pm. Sign-up required at Hosaeus Fitness Center Room 120.
ANALYZE YOUR BODIES “READINESS TO TRAIN!”
Not seeing the results you are looking for? Has progress stopped or significantly regressed? Try analyzing your body’s “readiness to train”. Far too often I see people physically exhausted and over trained, yet still trying to push their bodies’ too hard. When your body is over stressed or over trained you will no longer see positive results. Exercise is like medicine, in the right dose it can be beneficial, in the wrong dose it can be detrimental. The three biggest factors to analyze before beginning an intense workout are as follows:
1. SLEEP. (How was your sleep the night of and 1-2 nights prior? The hours and quality?)
2. FUEL. (Your body is a machine, fuel it with high performance fuel and it will perform well. Fuel it with garbage and your performance will suffer. How was your nutrition the day of and 2 days prior?)
3. STRESS. Stress has a large effect on our adrenals (Hormones) and their regulation. Stress can be categorized as Physical, Mental, and Emotional. A stressed body is a tired body. Too much stress and your performance will suffer.
I use a simple system in my training programs. I evaluate the three above factors every single day. Based on my findings, my “readiness to train” for the days workout will either be LOW , MODERATE :I , OR HIGH :). If my readiness is low then I will cut back and/or lower the intensity of my workouts.
The bottom line: If your bodies “readiness” is low, your performance will slow or halt willingly (by you backing off) or unwillingly (pushing harder and harder to no avail).
Get in touch with me today for any additional info or questions!!
Call Shawn today for an appointment @ 994-6309.
There are countless reasons why people skip breakfast in the morning: no time, not hungry, trying to cut calories, etc. However, this is a habit that you should NOT get into. Research shows a link between skipping breakfast and obesity in many populations. A balanced breakfast also helps to curb cravings later at night, reducing the number of calories consumed in a day by around 150 calories.
Breakfast should constitute approximately 20-30% of your daily caloric intake and contain products from three main sources: dairy, whole grain cereals, and fruit with no added sugars.
Learn to make breakfast a part of your daily routine, regardless of what your fitness goals are!
M Giovannini, E Verduci, S Scaglioni, E Salvatici, M Bonza, E Riva and C Agostoni. Breakfast: A Good Habit, not a Repetitive Custom; Journal of International Medical Research 2008 36: 613.
Our ASMSU Rec. Sports & Fitness climbing wall is temporarily closed due to cleaning holds and setting routes….you know what that means?!?! It’s time for the annual Prince & Princess of Plastic Bouldering Competition!
Sign up in advance and get a discount (before Friday Jan. 31st at 5pm). But you can still sign up the day of: Saturday and Sunday Feb. 1 & 2 – don’t miss out!