We have had quite a few nutrition related questions from our members, and the desire
for some support in the nutrition department. We want you to know that this is
very important to us as well, and we are in the process of designing our nutrition
journals for you. These should be available at our Grand Opening on May 29!
In the meantime, let’s talk about an easy nutrition habit you can start working
on right now:
Have a protein source at every meal.
Generally, men should consume 1 to 2 palm-sized (not including the fingers) portions
of protein and women should consume 1 palm-sized portion at breakfast, lunch and
So what does protein do for you?
* It helps the body recover and repair. Protein is a component of every cell in
the body. It contains essential amino acids that the body uses to repair and build
tissue, including muscle tissue. It is especially important to consume protein after
your training sessions to aide in the repair of muscle tissues, and to ensure optimal
recovery. If you can’t eat a meal quickly following your training, be sure to drink
a high quality protein shake. We love Warrior Whey protein powder!
* It leaves you feeling fuller for longer. Protein takes longer for the body to
digest, so you will feel satisfied from your meals for a longer period of time.
* It helps regulate blood sugar spikes. As a Type I diabetic, I am acutely aware
of what my blood sugar levels are at all times. But why should you care about this?
Very simply put, when your blood sugar levels are higher than your energy levels
require, your body will go into storage mode and save this “excess sugar”, eventually
converting it into fatty tissue. Carbohydrates are the foods that cause blood sugar
levels to raise, some more so than others. Refined carbs like pastas, breads and
desserts will cause much faster spikes than veggies and fruits, for example. But
consuming protein with your carbs can slow down these blood sugar spikes. Not that
this means you can go ahead and eat pasta at every meal as long as you are eating
meatballs too! Your carbs should primarily come from fruits, vegetables and whole
grains. Even if your goal is not fat loss, you may still want to avoid those blood
sugar spikes because what goes up must come down, and it’s no fun to bottom out
and have your energy levels tank an hour or so after your meals.
When we think of foods containing protein, we usually think primarily of meat, fish,
eggs and dairy. However, there is protein in beans, lentils, tofu, nuts, seeds
and even grains like quinoa. Just be aware that protein from non-animal sources
doesn’t contain the right combinations of amino acids to be considered a “complete
protein”. So, for the best protein power, combine two different types of protein
together if you are eating non-animal sources. For example lentils and quinoa,
or beans and cheese form complete proteins.
If you are anything like me, breakfast is probably the trickiest meal to think about
including protein. Of course eggs are a great choice in the morning, and lots of
people enjoy a breakfast sausage. But what else is there? Here are a few more
* Low fat cottage cheese or low fat plain greek yogurt, with a cup of fresh fruit
* Steel cut oats, with a handful of nuts and a scoop of protein powder mixed in
* Ezekiel bread with nut butter
* Smoothies are great if you need something you can eat on the move – A scoop or
two of protein powder, a cup of berries, mix with milk/almond milk or water and
you are good to go! You can experiment with them however you like – some people
like greek yogurt, or peanut butter for a thicker consistency.
* Of course there are our favorite egg/banana pancakes we included the recipe for
in our April newsletter!