Now I remember why this week is so special!!!
COACHING: KEEP THE CONVERSATION GOING
Feeling good? Congratulations! You have reached yet another plateau in your climb to The Vancouver Sun Run: Your second well-earned and very important rest and recovery week. Even elite runners progress through training cycles that include a period of building followed by a shorter period of reduced volume and intensity. The rest allows you to enjoy your new fitness level and to relax with a much-needed mental and physical break.
I’ve been noticing in my clinic visits that there’s a lot more “chat” going on because you are finding your rhythm and are getting to know one another. I heard a young mother talk about how she had fully coordinated her two children so that she and a friend could do their RunWalk homework together – Fantastic! I also heard about a teacher who had been off because of a concussion she’d sustained in a car accident and was so proud of herself to be moving well again – Wonderful! Another one was a retired gentleman lamenting about not having lost any weight but who was beginning to feel that his pants were not quite so tight – Great progress!
It strikes me once again how special this journey is. We have all come together under the guise of Sun Run InTraining and fitness from incredibly diverse backgrounds. How nice it is that we can talk about anything and everything and sometimes nothing.
Heads up! Our next webinar is on Wednesday, March 15th at Noon. Click on the link below and register now!
Enjoy your recovery week – no more and no less. LearnToRunners, please choose the RunWalk Option as the best option. Walkers and RunStronger, keep your pace nice and easy. My advice to all of you is to keep the conversation going. We’re getting there now with what it means to have a “runners high” (it applies to walkers too!).
SportMedBC RunWalk Coach & Olympian
NUTRITION: PROTEIN PART I – HOW MUCH PROTEIN DO WE NEED?
Scientists have some new answers to the popular question of how much protein we need to build muscle. Researchers are now using a new method of estimating protein requirement known as IAAO (Indicator amino acid oxidation), which estimates our protein needs at 1.2g protein per KG of body weight. This amount is 40-50% higher than the current Canadian protein requirement advised by the Recommended Dietary Allowance (RDA). The RDA was calculated using an imperfect method called nitrogen balance, which is known to underestimate our protein needs. Additionally, the RDA level was designed to avoid overt deficiencies and new research is demonstrating that this underestimates the optimal amount of protein needed for sustaining and building muscle mass. We now know that our Canadian protein recommendations fall short of promoting optimal muscle mass.
Both young and older women tend to consume less protein than their male counterparts. For an average 50 year old woman who weighs 154 lbs, she needs 1.2g protein (X 70kg) = 84g protein per day to maintain and build muscle. She can get this much protein in one day from:
- 2 eggs (16g protein)
- 1 cup milk (8g protein)
- 1 can tuna (30g protein)
- 100g chicken or 2/3 of a chicken breast (27g protein)
- ½ cup yogurt (4g protein)
Unfortunately, we lose muscle mass and function as we age, which limits our mobility in our golden years. A study published in the American Journal of Clinical Nutritionfound that we can prevent and reverse this aging process with resistance exercise and including a serving of high quality protein in all our meals. Older adults need more protein to stimulate muscle building and prevent muscle loss than younger folks who build muscle more efficiently after exercise. This study showed that older adults can protect and build their muscle mass by consuming higher amounts of essential amino acids (in particular, leucine) at their meals. The only complete sources of essential amino acids are dairy, eggs, fish, meat, poultry, soy and spirulina seaweed. Interestingly, this is where meat and dairy outperform vegetarian alternatives, and research supports dairy protein as enhancing fat loss and building muscle mass.
Beyond its muscle building benefits, we know that including a serving of protein at every meal keeps us full for longer and reduces hunger and cravings later in the day. Dietitians agree that a diet that includes small, frequent meals made up of vegetables, fruits, protein, dairy and whole grains help us stay satisfied and achieve a healthy weight without feeling hungry. Whether you want to build muscle, lose fat, or delay aging, choose a balanced diet that includes high quality protein sources every day.
Protein part two comes next week.
Cristina SutterSportMedBC RunWalk Dietitian
Cristina Sutter is a Private Practice Sport Dietitian at Optimal Performance Clinic in Vancouver. For more information, visit cristinasutter.ca.