Recovery Brews and Unpopular Opinions

Recently, I was completing a continuing ed series via Examine, which is my go-to resource for comprehensive, unbiased nutrition information (…just genuine, unpaid opinions here - I’m neither influential nor influencer-y enough for ads). While there was no shortage of truly intriguing studies among the mountain of summaries that I combed through to answer review questions, one stood out due to the surprise factor: Got Beer? A Systematic Review of Beer and Exercise (PMID: 34284350).

Examine titled the summary:

Are you ‘pinting’ for a cold one after the game? Beer won’t impair your recovery very much if you drink in moderation

"If consumed moderately and not before exercise, beer doesn’t appear to hamper performance, recovery, or body composition, especially if it’s low in alcohol and high in polyphenols."

It went on to discuss the multitude of plant-derived compounds with demonstrated antioxidant, anti-inflammatory and anti-obesity effects resulting from the fermenting of hops and barley. The darker the beer, the greater the concentration of melanoidins (also found in bread, coffee, and chocolate), which have been shown to serve as prebiotic and antimicrobial agents. On a chart comparing the antioxidant power of various beers, bocks, abbeys and ales topped the list, with non-alcoholic options offering the lowest levels of healthful compounds.

The results section noted interesting findings; e.g. that moderate beer intake did not appear to affect strength or body composition, and that polyphenol-rich beer has the potential to protect against respiratory infections after high volume training. Not surprisingly, it was noted that beer consumed prior to training impaired balance and reaction time, and that it was helpful to simultaneously opt for a non-alcoholic beverage when consuming beer with an alcohol content surpassing 4% (in order to prevent excessive fluid loss via urine production). Least surprisingly and most entertainingly, it was found that a pinch of salt added to your drink helps with hydration, at the obvious cost of taste.

Now, if I may take us on a quick detour. I’m sure you’ve read studies before with titles something along the lines of:

Taking a thirty minute walk on a warm, sunny day in the forest decreases stress levels by 100%. Those who meditated during their time outside experienced the most pronounced decline in anxiety.

To which you react:

And to think, this whole time I was opting for self-care by taking on overtime hours at an under-resourced, public-facing role working for a micromanaging boss with unresolved anger issues! Take a walk in the woods, you say? Never thought of it. What will they study next, yoga?

Not that studies on stress relief aren't important - it’s just that oftentimes, their findings seem to state the obvious. There are moments in life when you don't need to be told something, because you've already experienced it time and time again. The cause-effect relationships that we intuit, or the realizations that fit like puzzle pieces because they ‘just make sense.’

This time, in regards to the recovery via beer study, I was genuinely taken aback. If I had to guess the results, they would have been: Drinking even one beer impairs recovery and muscle protein synthesis via these four mechanisms. I've held the opinion over the past few years - somewhat unpopularly, perhaps- that there's no legitimate reason for consuming alcohol. This is due the shared claim among reputable health organizations that there is no safe dose of alcohol (see also: here and here and here and here).

When you gaze briefly at the mound of evidence, it’s no crazy conclusion to state that alcohol is a poison which we've popularized for consumption because it makes us feel good, and many people like the taste. The consequences of even mild consumption include an increased risk of various cancers, impaired structure and function of critical organs, weight management, blood pressure, and countless other aspects of health. Of course, there was a time in history when beer provided the only safe-to-drink hydration source; but these days, we tend to justify alcohol consumption by referencing the presence of antioxidants that form during its production. Still, the reality is that we are very much able to reap these benefits from teas and fermented foods *without* simultaneously consuming significant amounts of a known poison.

If this was not the case - if we could only derive these benefits from alcoholic beverages - then the CDC would urge non-drinkers to consider taking up the habit of mild to moderate consumption. Instead, they state the opposite: "The Guidelines also do not recommend that individuals who do not drink alcohol start drinking for any reason, and that if adults of legal drinking age choose to drink alcoholic beverages, drinking less is better for health than drinking more."

With all this in mind, the results of the aforementioned study caught me by surprise. That there is a study quite nearly approving the consumption of alcoholic drinks post-training or game immediately struck me as a crazy concept. In the moment, I actually felt relief for the regular drinkers in my life. I immediately emailed the study to my dad, who finds joy in hand selecting rich, dark beers.

Examine did include a critical caveat: "Alcohol is a poison, and heavy drinking is not healthful. Large doses of alcohol reduce testosterone levels and MPS. After exercise, it may be wise to limit alcohol to 0.5 g/kg, as doses in this range appear unlikely to effect recovery."

Even moderate drinking is shown to increase risk of head and neck, breast and colorectal cancer, while any level of consumption is associated with development of esophageal cancer, and heavy drinking is of course associated with liver cancer. Moderate drinking is defined as: up to one drink per day for women, and two for men. Our ability to process alcohol, our associated risk of cancer, and our propensity towards alcoholism is also genetically dependent, which adds yet another layer of complexity and concern.

So, where does this leave us?

Well, I know where it leaves me. I've never loved alcohol, so it's yet to make a difference to me whether or not I drink. Of course, I drank in college, and I believe that most young adults want to experience the world irresponsibly - while they feel invincible - in order to gain a deeper appreciation for their mortality sometime in their late twenties or early thirties. When I go out, I usually get a mocktail (non-alcoholic cocktail), kombucha or Athletic Brew and enjoy it thoroughly. The fun flavor combinations and unusual spices bring me the most joy! During the holidays, when it feels like friends and family are practically throwing wine bottles at me, I get tired of declining and may accept a drink from which I take a few sips. Once a year, I do a half or full beer mile with friends, because it's fun. That's all fine, and I'm okay with it.

I also know that my non-enjoyment of alcohol makes this whole dilemma a piece of cake for me. This is certainly not the case for many people, and I relate by comparing others' enjoyment of wine, beer or liquor to my love of sweets. As in, if I had to give up sugar-laden treats ENTIRELY, for health reasons, there is zero doubt that it would be a struggle. So, I compromise by limiting my desserts as much as I can handle while still trying to enjoy life. "Moderation." It will probably always be a work in progress for me, and I imagine that this is how many people feel about alcohol.

I have also had close friends struggling with alcoholism who fought extremely hard to reach sobriety, and will continue to do so for the rest of their lives. They have my utmost respect.

As always, each person must make the decision that is right for them. Sometimes, I can't help but worry about my friends, family or clients when I see or hear of them drinking in excess, or even just with regularity. I acknowledge that the world is chock-full of carcinogens, and we have to pick our battles. It just helps to know the facts, and share the knowledge. And sometimes, if a dark beer brings you joy, it also helps to know that there anti-oxidants, anti-inflammatories, and a hint of hydration in your glass to assist with post-workout recovery.

Plant-Based Thoughts and Recipes

Plant-Based Thoughts and Recipes

Plant-based eating is a polarizing topic (especially within the CrossFit community, based on my anecdotal experience). I believe that the origin of this polarity is based on the belief that in order to be considered a ‘plant-based’ eater, you have to approach it as all-or-nothing, black and white, throw-out-everything-within-two-degrees-of-an-animal-except-maybe-the-honey-in-the-panty approach ... effectively making what I refer to as a Diet with a capital D. That is, a restricted form of eating that often leads people to eventually fall off a wagon, one that they never needed to get on to begin with.

Quick Aside: Some individuals choose to adopt a vegan, vegetarian or pescetarian lifestyle due to strongly held beliefs, usually ethical and/or environmental. While I respect and personally identify with the desire to support animal welfare and look after our incredible earth, this blurb is about how to eat more plants in a realistic way that also meets nutritional needs. And, moving on... 

The nutritional benefits of plant-based eating lie primarily in the inclusion of antioxidants (polyphenols), a variety of quality sources of complex carbohydrates, a plethora of micronutrients, and a whole lot of fiber! Plant-based eaters exhibit reduced risks of heart disease, type 2 diabetes, hypertension, some cancers and obesity. Those with the greatest variety of plants in their diet tend to have the most diverse gut microbiomes. Beans, lentils, nuts, tempeh, tofu, seeds, and other plant protein sources help vegetarians and vegans adequately address protein needs (1.4-2.0 g/kg/day for athletes), usually with the help of non-whey protein powders, often made from peas or rice.

That’s fine, but I like meat a lot and it’s grilling season, so you’re about to lose me. Why are we talking about this? 

Unfortunately, only 9% of adults in our country meet the recommended intake for vegetables (2-3 cups daily), and 12% meet the recommended intake for fruit (1.5-2 cups).  

There are a number of reasons why we as a population aren’t getting enough plants in our diets, ranging from cultural to economic. Fried, packaged and processed foods are more readily available and affordable than fresh produce in impoverished food deserts. Most children are not educated on nutrition at school - and there is no guarantee that our young ones are learning the basics of healthy cooking at home, either. It is common for Americans to eat out as frequently (or more) than we cook at home, creating a barrier between us and our food.

So where does this leave us? In a bit of a pickle. 

Fortunately, many of us in this community are blessed with both accessibility and means. This means that there are some easy solutions to enjoy and benefit from the power of eating more plants without becoming vegan or overhauling your diet. My favorite way to do this is a three-parter:

1. Make sure that 1/2 or more of my plate is vegetables, 80% of the time.

2. Have fruit on hand for snacks and desserts.

3. Planning a couple plant based meals each week.

That’s it! 

My go-to plant based lunch or dinner is a little tofu, spinach and mushroom stir fry. I sprinkle some sesame oil in the pan, add baby bella mushrooms, saute for a few minutes before adding sesame ginger tofu, a sprinkle of turmeric and cumin, and finally stir in a few handfuls of spinach until it wilts. Serve over rice with Sriracha sauce, and you’ve got a meal! 

If you would like to dive deeper into learning about plant based eating for athletes, check out this excellent article by sports dietitian Angie Asche. She touches on making small changes (as discussed above), meeting protein needs, and paying extra attention to micronutrients like zinc, vitamin D, iron, and B12 (this is primarily a concern if you choose to eschew meat entirely, as opposed to eating plant-based on occasion). 

Finally, I will leave you with a few healthy and delicious recipes that may catch your fancy, should you be interested in trying out a few plant based meals on occasion:

Mediterranean Chickpea Bowl (Air Fryer)

Hearty Slow Cooker Vegan Chili with Lentils  

Mediterranean Hummus Party Dip

Zesty Lime Marinated Black Bean Bowl

Spicy Tofu Wraps

That’s it for this week, folks.. Until next time!

Laura

The Filler Method: Add, Don't Subtract

The Filler Method: Add, Don’t Subtract

If you’ve been hanging around this weekly wall of text long enough, you may be sick of hearing about complex carbs, lean proteins and healthy fats. Perhaps just SEEING those words makes you think:

 UGH, I KNOW! I need to buy the whole freakin’ produce aisle and learn how to prep five new protein sources and sprout all my grains and plan my meals AND somehow find time to eat them! Life is exhausting ... I just want to eat Chick-Fil-A nuggets and a cookies 'n' cream milkshake and call it a day.

... No? Just me? Cool. Cool cool.

Well, on the off-chance that I’m not the only one who gets frustrated with healthy eating goals ... two things:

1. For the record, you could do a lot worse than Chick Fil A, or anything that makes you and your stomach happy. The Market Salad + grilled nuggets + frozen lemonade have been the cherry on top of many a summer evening Patapsco trail bike ride to calm my growling belly. As far as I'm concerned, milkshakes and their viscosity-inducing long chain polymers are good for your soul. ( I *wish* I was paid to say that.) 

2. I have a strategy for you. It’s called: The Filler Method. 

What's that?

The thing is, if your goal is to eat LESS sugar or fried foods or whatever, and MORE of all that healthy stuff, it can feel like a monumentally challenging feat to undertake. It’s much harder, behaviorally speaking, to take away than it is to include (this is why the best coaching cues reference novel actions instead of subtractions; e.g. ‘relax your arms’ instead of ‘don’t bend your elbows’). Hence the name of this method that I made up just now (the name, not the concept - I’m pretty sure the concept has been around since behavior change research was a thing. Resident psychologists of IA, feel free to @ me).

The Filler Method is when you prioritize your baseline needs - the most critical food groups and types that you *know* you lack or struggle with - and ADD these into your day before anything else. To make this happen: Visualize your current day of eating, and note any gaps. If you don’t even know where to start with that, log a few days of eating on Chronometer or My Fitness Pal to provide a baseline. This will help you see patterns in nutrient intake. Then, work backwards from an approximate gram or portion count. 

For Example:

I typically have no problem getting carbs and fats into my day. I gravitate towards perfect bars, oats, breads, fruit + nut butters, salads, chocolate in all forms, and raw veggie sticks with pita + hummus. At the same time, I struggle with protein intake - which means that, if I'm not on top of my intake, somewhere between mid-day and late evening I’m struggling with sugar cravings (note: lack of sleep can also be a significant catalyst for cravings).

So, I’m going to start with ~120g of protein (which falls within the wide range of 1.4-2.2 g/kg/day for athletes), break it into chunks, and enter that as the very first part of my equation. From there, I can fill in the gaps from most to least struggle. I’m going to stock my fridge and pantry with food items that support these goals, and I’m going to have them ready to eat throughout the day. If, at the end of the day, I’ve ADDED all of these foods into my day and I still have room in my belly for a treat - well, then ... it’s time for some chocolate cupcakes! Think about it like filling a jar with large, solid rocks before pouring sand into the crevices, or creating a pyramid (hence the food pyramid model from way back when). 

First Additions: 

3 Eggs (19g) + 1 Cup Cottage Cheese (25 g) + Can of Tuna (20 g) + 2 Slices Deli Meat Turkey (11g) + 1 Cup Tofu (17g) + Scoop of Whey (25g) = 117 g Protein

When I add in the protein that I will be getting from, for instance, cheese on a bagel and a handful of almonds with an apple, this brings me closer to 130g, which is well over my ideal daily minimum of 100g! 

Now that those are prepped, ready and easy to grab throughout my day, I can FILL IN carbs, fats and veggies. I’m going to add these in with less structure, not worrying about counting down to the gram, because I know that I can reliably trust that I will include these without trying so hard - just based on precedence and habit. 

And there you have it! In a nutshell: Focus on the one aspect of nutrition that you historically struggle with, and make it your only goal. Focus on adding rather than subtracting and let everything else fall into place. Just remember to take these goals in bite-sized pieces - if you’re used to getting 70g of protein but want to get to 100g (for example), try adding in one 10-15g snack per day -e.g. a cup of cottage cheese, or a greek yogurt. Once you have that on lock for a few weeks, find another form of protein you like and try to make that one a habit, too.

That’s it for this week, folks. Next week we’ll head back into the Supplement Series and revisit the importance of Vitamin D! 

In Food, Fun and Fitness,

Laura

Slow vs. Fast Digesting Protein

Slow vs. Fast Digesting Protein

You’re likely familiar with the concept of slow vs. fast digesting carbs. Slow carbs are complex and often minimally processed, while fast carbs are simple and tend to be highly processed. Classically, slow digesting carbs are best eaten at meal times, while fast carbs play their role when we need fuel ... fast (ha). This is why you’ll see weightlifters eat gummies or grapes during training sessions, and runners consuming glucose gels or applesauce mid-race. This variation affects the rate at which our bodies absorb sugar into the bloodstream, and how long after eating it takes us to get hungry again. 

Parallel to this concept is slow vs. fast digesting proteins. If you’ve consumed a whey protein shake in a small window before or after working out, then ingested casein several hours later before bed, you’ve taken advantage of your body’s variable response to different protein types.

Source: Examine.com

Whey (fast digesting) is a liquid milk by-product formed in the making of cheese that accounts for 20% of the protein in milk. Casein (slow digesting) is a solid milk by-product, composing the bulk of milk protein at 80%. Both are complete proteins (containing all essential amino acids), though casein boasts a 117 DIAAS (digestible indispensable amino acid score) vs. 85 for whey. DIAAS accounts for amino acid digestibility at the end of the small intestine (providing a more detailed indicator of the protein’s contribution to the body’s amino acid and nitrogen contributions). Casein results in slower gastric emptying - staying with you longer, releasing amino acids into the bloodstream several hours after consumption and potentially enhancing nitrogen retention and use relative to whey. Casein does tend to be more expensive and a bit harder to find than its whey counterpart. Whey protein absorbs quickly, spiking blood leucine (an indicator of protein deposition) after consumption before rapidly fizzling out.

So how does speed of protein digestion affect my gains?

For one form of protein to be more effective than the other at supporting strength or hypertrophy, the ratio between Muscle Protein Breakdown (MPB) and Muscle Protein Synthesis (MPS) would have to be significantly skewed in favor of building muscle. While resistance training gets the ball rolling on muscle protein synthesis (and keeps it going for up to 48 hours after exercise), MPB is simultaneously prevented by inducing a state of hyperinsulinemia. Protein consumption enhances both of these effects (increased MPS and decreased MPB).

Theoretically, fast-digesting protein sources high in leucine (a key amino acid player for stimulating MPS) are hypothesized to be the most beneficial for MPB due to rapidly maximizing amino acid bioavailability. Meanwhile, casein’s strength lies in preventing MPB. The reality is that, while it is possible that whey and casein have differing effects on muscle adaptations after exercise, there has been little evidence translating what we know about rate of digestion to an increase in actual performance factors. Note this 2013 study on female athletes by Wilborn et. al., in which whey and casein both demonstrated positive effects on body composition and performance, with no significant difference between the two. See also this 2017 study currently under review by Fabre et.al. demonstrating similar results. If anything, this supports the hypothesis that a combination of the two is most effective due to their complementary effects on the various processes of muscle rebuilding.

All in all, if you’re worried about protein considerations, I wouldn’t worry too much about fast vs. slow digesting protein types. Your body is smart, adaptable, and will continue to build muscle as you feed it a sufficient quantity of quality, complete amino acids sources surrounding your resistance training. If you enjoy shakes and like the taste of casein, go for it (make sure to check for third party testing). If not, it’s never a bad idea to come back to the basics: doing your best to divy up the totality of your daily protein requirements with some level of frequency throughout the day (3 meals with 30g + 2 snacks with 15g for a 130 lb female athlete,  as an example) so that amino acids are distributed for metabolizing in regular intervals to support strength, performance and health.

Until next week,

Laura

On 'Bikini Season'

On ‘Bikini Season’

This week, I diverge from the ongoing discussion of nutrition science to subjectively address a topic that looms large on the horizon in fitness facilities around the northern hemisphere: Bikini Season.

As coats and oversized sweaters get stuffed back in closets, clothes with less fabric make their way to the front of drawers. The emergence of American-themed Murph apparel, swimsuits and beach weather is a beautiful thing that makes my heart sing (I grew up in Texas, so the love of summer runs deep).  

Unfortunately for some of us, this season is also associated with feelings of unwelcome vulnerability, or anxiety at the thought of exposing more skin than we have seen in months. While media and marketing have come a long way toward normalizing a wider range of body types, it wasn’t long ago that the expectation for flatness was pervasive. 

Eating fat and having body fat (both of which are essential to hormone regulation, brain health, metabolic function, temperature regulation, vitamin storage, etc.) were demonized for an unbelievably long time, to the point where an entire generation of (largely white) women became known for shaming both themselves and their daughters whenever their limbs appeared to be an arbitrary amount of “large” in photos. And women aren’t the only ones affected - men have also been targeted with messages of aesthetic expectations, but often in the opposite direction. Instead of being told to ‘Have Less Body,’ all ads typically point to ‘More’: more muscles, bigger arms, etc. An opposite, but similarly ridiculous, expectation. 

As previously mentioned, I believe we’ve made progress. Thanks to the hard work of a few brave, rebellious souls choosing to speak out against these paradigms, and supportive communities (like CrossFit, Rugby, Powerlifting or Weightlifting - where every body type has a wheelhouse). Still, we haven’t recovered. I know this for certain because I still hear unsatisfied murmurings of “not ready for swimsuit” and “should do more ab work” and “need to stop eating [x]”. 

I was once in a place, as a competitive runner, where those murmerings were constant voices in my head that dictated everything from how I conducted myself socially to every food item I ate. I didn’t realize it at the time, but this was how I attempted to control my controllables. I know this is an extremely common experience for many athletes, especially those competing in sports that depend on making weight, or require strict adherence to an aesthetic ideal. I am lucky to say that while thoughts from my previous eating disorder sometimes try to emerge, I now take joy in squashing them with reminders of just how far from self-serving they are. My hope is that everyone who can relate to this experience can currently, or one day, say the same.

Here’s the thing: I will never be in a place to judge someone for their fitness or aesthetic goals, or support anyone else’s tendencies to do so. But my challenge to everyone - all of you who find common ground with any of the above - is to do a very real, very honest self-assessment of your goal, for the purpose of discerning its root motivation. You know, the classic method of: Keep asking ‘Why?’ until you know that you’ve arrived at the honest-to-goodness, no b.s. answer.

If your goal is truly health-related, it’s probably not a bad idea. But if this goal, feeling, or association with food and body shape is preventing you from enjoying your life with friends and family, nourishing your body, fueling your activities, or functioning in an undistracted manner from the rest of your life - then you owe it to yourself to ask ‘to what end do I want to achieve, feel or focus on [x]?’ 

Often times, the alternative to starving, running, dieting or sit-up-ing yourself into misery is existing in your fullest, most present form at the beach, pool, or very hot gym workout - when you take your shirt off to prevent overheating, and realize that Bikini Season is the time to celebrate fun activities in the summer sun, not the season to shame yourself for failure to achieve impossible perfection. 

Nutrition Considerations for Injury Recovery

Nutrition Considerations for Injury Recovery

Raise your hand if you’ve ever been injured. (If your hand isn’t raised at your computer-phone-thing right now, congratulations! You’ve won the workout lottery, you beautiful resilient unicorn.) 

Now raise your hand if you’ve ever been injured, had to take some time off from the gym (or even go into surgery), and thought: “Since I’m no longer engaging in vigorous physical activity, I need to reduce my caloric intake.” I hear this all the time - those exact, clinical, words, as a matter of fact. Just kidding, it’s usually some fear-infused shame cocktail of self-judgment for harboring the audacity to continue eating a bunch of delicious foods while our bodies attempt to repair themselves.

What?

We need to eat especially when we’re injured. And we need to eat a lot of the right kinds of foods. Despite the fact that we’ve come a long way from diet culture (still, so much work to be done), some dregs of misinformation remain. One of those dregs is a strong association between 'earning food' and 'exercise'. I’d like to propose a paradigm shift with the help of some cold, hard formulas. 

The reality is that we need plenty of water, micro and macronutrients to get our bodies through the recovery phase. Adequately addressing nutrition can be a highly impactful aspect of rehabilitation, while ignoring it may set you back. Enough of the right foods can do wonders for maintaining lean muscle mass and keeping inflammation in check (Note: Localized inflammation is part of your bodys’ healing response! It is not inherently bad. Oftentimes, in the immediate stages of recovery, we need to help our bodies chill [pun intended] a bit with the inflammatory response). 

In accordance with my above silliness, the first consideration for eating during recovery is:

Total Calories

You may be tempted to slash calories while recovering, but we need to be careful here. This approach generally works against our bodies’ ability to repair themselves. As it turns out, rebuilding and repairing tissue takes A LOT of energy. When we workout, our muscles sustain microtears that need to be repaired. We make an effort to recover from this damage by eating well balanced meals (protein, carbs, and fats) post-workout to replenish energy stores, repair the damage and rebuild the microtorn tissue. A lot of the same is going on after injury and/or surgery, but on an even greater scale - which is why your metabolic rate (or, how much energy your body uses on a daily basis to exist) rises in proportion to the severity of your injury. 

Oh, you did say something about formulas earlier. I feel like that’s relevant now.

You surmised correctly! Here we have it, from Volume 55, Issue 9 in NATA's Journal of Athletic Training, Sept 2020:

Total Daily Energy Requirements = Basal Metabolic Rate x Stress Factor x Activity Coefficient 

When we are not injured, and feeling what we would consider 'normal', our Stress Factor is a 1.0. Conversely: 

https://meridian.allenpress.com/jat/article/55/9/918/444137/Nutritional-Considerations-and-Strategies-to?fbclid=IwAR0vCP1rlGpkYOTxkPOqd_u-Vil6EqFlnYk2O_fDOyakr6bEzxE-2VSLmDI

Say what now? 

Basically, the above equation states that the number of calories you need in a day are equivalent to the amount you need to function foundationally as a human (Basal Metabolic Rate [BMR]), multiplied by the stress factor that accounts for the severity of your injury (more below), multiplied by a factor for your activity level (more below). 

In an ideal world we would all have access to indirect calorimetry for calculating the amount of heat we produce via measurement of oxygen consumed and C02 released (for exact BMR). Seeing as most of us can’t hop over to our local nutrition and metabolism lab for an assessment of individual energy requirements, the Harris-Benedict equation serves as a rough estimate of your BMR which can then be multiplied by a factor for physical activity level to find TDEE, or Total Daily Energy Expenditure. TDEE has many individualized components (if you’ve participated in Fuel Your Fitness [FYF], this should sound familiar), which we can discuss in more detail another day. 

Finally, if injured, you include a stress factor to estimate the extent of your raised caloric needs. This may range anywhere from 20% (hence the 1.2) for a minor injury to 100% for a severe burn (again, see here). Any injury that activates a stress response will result in some degree of increased energy expenditure and protein catabolism (breakdown).

So, now that we've established how much to eat, what exactly should I be eating?

The most important thing you can do is prioritize whole foods (you know what these look like) over inflammatory foods (processed meats, excessively refined carbs, a plethora of added sugars, fried foods).

Protein, Carbs, Omega-3s Fatty Acids, Vitamin-D + Calcium, Antioxidants (Vit A, C, E) 

Your total caloric intake should prioritize these components to help with maintaining lean muscle mass, reducing inflammation, promoting collagen synthesis, supporting skeletal bone and muscle health, and decreasing oxidative stress. These dietary components should not differ significantly from your usual intake! All of the above can be found in the same foods we’ve talked about time and again - a rainbow of produce, whole grains as tolerated, lean meats, fatty fish, nuts, seeds, spices like turmeric and ginger. If you would like to review each component in further detail as it relates to injury, refer to this excellent article by Dana Norris, RD. 

And that's a wrap on this week's focus on nutrition as it relates to recovery. Until next time!

Laura

When to See an RD or CNS

When to See an RD or CNS

In the early 2010s, physical therapists like Gray Cook (founder of FMS), Bob and Brad (Youtube’s dynamic PT duo) and Kelly Starrett (author of Becoming a Supple Leopard) started bringing physical therapy out of clinics and into gyms and homes. They created certifications, books and videos to educate fitness and healthcare professionals, and help would-be patients without the need to ever procure a script. Like anyone who tries to stir the pot, they were at first met with some backlash. 

Traditionalists saw their actions as a liability - should we be enabling trainers to teach methodologies that extend beyond their scope? Should the average athlete or gym-goer be trusted to take matters into their own hands when it comes to more advanced techniques and exercises? Without proper guidance and trained supervision, this could be cause for concern.

Others saw their actions as a step forward in helping coaches to better guide their athletes, or empowering anyone with a youtube channel to be more proactive about their health. The more we know, the better we can do - and with increasing access to content (because internet), why not take the opportunity to educate?

Unsurprisingly, over the past 10+ years since those PTs took matters into their own hands, countless health professionals have created invaluable resources to help individuals prioritize wellness on their own terms. 

Where are you going with this? I thought I was reading about nutrition stuff?

Well, while all of this was happening in the world of physical therapy, similar advancements in education were being seen with nutrition. We began to realize and embrace the notion that health can rarely be addressed in isolation: fitness, nutrition, sleep - they are all inextricably linked. 

Precision Nutrition was founded in 2005 by exercise physiologist and nutritional biochemist Dr. John Berardi, who felt that what the majority of individuals seeking nutritional guidance needed was behavior-based counseling to reinforce lasting change. Around the same time, countless other certifying bodies for fitness professionals (ACE, NASM, etc.) began offering nutrition certifications. Like most fitness professionals, I have put in the time to learn everything I can about both nutrition and movement assessment, so that I can guide those I work with to the best of my ability - but in the end, I am not a subject expert in those areas. So, in the same way that I will refer to FX PT for any members with injuries, I refer to dietitians for members with nutrition needs that go beyond my scope of ability to help. Here are some times when you may benefit from seeing a dietitian:

The General Guidelines Aren’t Working, Or You Don’t Know How to Apply Them

You’ve tried everything you know to be reliable, foundational nutrition advice. (I mean really, truly, genuinely given it a chance). You’re eating well-balanced meals made of whole foods several times a day, including a variety of lean proteins, fruits, veggies, healthy fats and other complex carbs. You’re sleeping 7+ hours a day, exercising several times a week, taking plenty of time to chew food (sans distractions) during meals, you’re tuning into and respecting your hunger and fullness cues, and drinking half your bodyweight in oz of water (give or take).

You’ve kept a journal to make sure that what you think is happening, is actually happening. You’ve participated in my Fuel Your Fitness program to help you understand what all of the above means, and how it looks in your daily life (shameless plug). STILL, something is wrong - your energy levels are off, you’re constantly hungry, your digestion is funky, or you’re inexplicably gaining or losing weight. Or maybe the above guidelines feel utterly unrealistic (e.g. a variety of fresh foods are not accessible for whatever reason - money, proximity, availability, history or current battle with an eating disorder, etc. - and you’re unsure how to best take care of your body in a way that matches your resources). Sounds like it’s time to see a dietitian, because the general rules may be missing something for *you*.

You Have A Special Health Consideration

Pregnancy, PCOS, diabetes, a food allergy, sensitivity or intolerance, high blood pressure, cancer and chronic illness - these are just a few of the health conditions that benefit from specific nutritional guidance.

Dietitians undergo extensive education, clinical rotations, registration exams and continuing education to maintain their licensure to practice Medical Nutrition Therapy. Dietitians may also choose to obtain specialist certifications in everything from renal to pediatric to oncological nutrition. Elite athletes often work with board certified sports dietitians who understand the intricacies of their energy expenditure, and how to properly fuel and support performance-based needs. 

Assess Bloodwork, Recommend Supplements and Write Meal Plans

Dietitians are trained to assess blood work and - taking into consideration your current dietary practices, lifestyle and medications - recommend supplements, dietary changes, or meal plans with a full understanding of the information at hand. They can prescribe diet plans with a working knowledge of the various impacts that diet will have on you, and reasons why it may help. 

Please note that it is inappropriate (and often illegal, depending on the state) for any non-RD/CNS/etc. trainer or coach to prescribe a meal plan or diet (keto, intermittent fasting, paleo, calories or macros down to the gram, whatever).

They (this includes me!) don’t know enough about your health history, or have sufficient background, to understand the implications of a diet prescription. What they (and I) CAN do is discuss general guidelines (like these), and assist you with applying appropriate changes and small goals to help you adhere to these guidelines in ways most applicable to YOUR day-to-day life.  

The ability to address your individual nutrition considerations from a foundation of well-rounded, expert knowledge and extensive education is critical to dietitians’ role as health care professionals. If any of these sound like they may apply to you, consider working with an RDN or CNS!

Check out these dietitians for reference:

https://thesassydietitian.com/

https://alexabedingfield.com/clinical-nutrition-counseling/

https://www.realfoodwithdana.com/

https://www.eleatnutrition.com/services

Creatine 101

Creatine

What is it?

Creatine, an amino acid-derived compound produced naturally in the body, is one of the most widely used supplements in sports nutrition. Its thoroughly-researched effects on athletic performance include: increasing power output, strength, and rate of muscle growth - all while resulting in minimal side effects (water retention, or cramping and diarrhea if creatine is consumed without sufficient water intake). 

Wait, did you say it’s produced “naturally”?

Yep! Your body synthesizes creatine primarily in the kidneys and liver (but also pancreas, brain and testes among other places) from three amino acids: glycine, arginine and methionine. 90+% of creatine is stored in muscle cells, where it is used to rapidly create ATP (by donating a phosphate to ADP) when energy demands are limited to no more than ten seconds of high intensity work. The more creatine available in muscle cells, the more force we can exert in exercises requiring our highest possible power output. Think: clean, jerk, snatch, deadlift, squat, sprint, jump.

Due to creatine’s role in the phosphagen system, benefits are limited to anaerobic sports. It has little use for endurance athletes, which rely on the aerobic energy system for fueling sustained movement at a slower pace. Research on creatine’s ability to improve cognition, fight depression and mitigate sarcopenia (age-related muscle loss) have shown limited or insignificant results. As a side note, creatine uptake into skeletal muscle may also increase protein synthesis and glycogen storage in the long term by means of drawing water into cells (source). 

Okay, I get the appeal! Stronger, faster, more muscles... Where can I get some?

We get creatine from eating animal foods (red meat, poultry, fish), and/or via supplementation with creatine monohydrate. Most people who eat omnivorously will take in 1-2g of creatine per day, which allows for 60-80% saturation of creatine muscle stores. The ISSN position on safety and efficacy of creatine supplementation suggests that the most effective way to increase muscle creatine stores is by ingesting 5g of creatine monohydrate (or 0.3 g/kg bodyweight) four times daily for 5-7 days. Once muscle levels are saturated, they can be maintained by continuing to supplement at lower levels of 3-5 g/ day. The initial high-dose loading strategy may temporarily lead to a few extra pounds of body weight - but this is mostly due to water retention, and less likely to happen when supplementing with lower doses without the initial loading phase. Read more about supplementation protocols, here.

The degree to which athletes show muscle growth and higher power outputs as a result of supplementation do vary by individual - those who consume plant-based diets may notice stronger effects as a result of lower circulating creatine levels prior to beginning supplementation.

All in all, creatine has been shown as a safe and often effective method of improving anaerobic performance and muscle growth, leading to its popularity as an ergogenic aid. Hopefully now you feel a little bit more familiar as to why it has earned its reputation in the world of sports performance - and why you'll rarely see a marathoner with a tub of creatine at home. :)

Before I let you go, check out this table for a reminder on identifying quality supplements (image source):

Until next week!

Laura

On Whole vs. Processed Foods

On Whole vs. Processed Foods

The lovely folks currently participating in the Spring Fuel Your Fitness program were recently assigned the task of prioritizing whole foods over processed foods, as much as reasonably possible, within their daily meal and snack choices.

Since processing is a vague term, I further specified the goal as such: limit foods with 5+ ingredients to no more than two per meal. This effectively means that *most* food items existing in some form of packaging count as “processed” - pre-made dressings, condiments, bread, crackers, cookies, [most] protein bars and powders, etc. 

The hope is that, over the course of the two weeks of this particular goal, one comes to realize the extent that they do (or, with any luck, don’t) rely on processed foods to get them through the day

Okay, I get it - but I’m still a bit stuck on what processed food actually is.

Fair point! Let’s secure some definitions:

As stated by the Harvard Health Blog,

Unprocessed or Minimally Processed Foods are:

 “whole foods in which the vitamins and nutrients are still intact. The food is in its natural (or nearly natural) state. These foods may be minimally altered by removal of inedible parts, drying, crushing, roasting, boiling, freezing or pasteurization, to make them suitable to store and safe to consume.”  Examples of minimally/processed foods would include: the produce you see in the produce section of the grocery store, raw meat, raw and unsalted nuts, etc. 

Processed Foods are: 

Foods that have been altered in any way from their natural state. This may involve: boiling, roasting, canning, hulling, fermenting, freezing, pasteurizing, etc. There might be one or two ingredients like salt, oil, or sugar added. Sometimes, nutritional quality is enhanced via vitamin and micronutrient fortification (e.g. adding vitamin D); other times, vitamins and minerals are lost via refining, heating or freezing. In many cases, alterations make the food edible, palatable, shelf-stable, or safe for consumption by removing harmful microorganisms - which, of course, is a good thing! Not all processing is bad, and in many instances, it is necessary. 

So then, what’s all the hullabaloo? Why are we making processed foods out to be the devil?

Well, we do have one remaining category of food, and this is the one we have to look out for:

Ultra-Processed Foods are:

Also known as highly processed foods, these are the ones who processing is taken a step further, past the point of the useful benefits previously mentioned, primarily for the sake of being hyper-shelf-stable (not a word, I think) or extremely palpable. Ultra-processing adds excessive amounts of sugar, salt, hydrogenated fats, artificial coloring, preservatives and stabilizers. I’m sure you can guess the classic culprits included in this category, sometimes also referred to as “the middle of the grocery store”. Hot dogs and other processed meats, potato chips and other salty snacks, packaged cookies, brownies, ice cream and other sweet treats. 

Okay... that doesn’t sound great. But where’s the actual problem? 

Well, for one, hyper-palatability tends to result in mindless consumption that far exceeds your body's caloric needs, without meeting its nutrient needs. Diets rich in ultra processed foods are strongly correlated with excessive caloric intake and weight gain [source]. They are also associated with higher rates of cardiovascular disease, coronary heart disease, cerebrovascular disease and overall cancer rates [source]. Ultra processed diets have also been observed to be characterized by an increased intake of carbohydrates and fat, but not protein. 

Whole foods typically take more work to get through: consider both time spent eating and fullness ratio when eating a chef salad vs. bag of veggies chips, or rotisserie chicken vs. chicken nuggets. When you eat whole foods, you’re getting more nutrients out your food, and eating greater volumes of food with lower energy density. 

Okay ... but I like A LOT of ultra processed foods. Are you suggesting that I should be cutting them out entirely?

God, no. Anyone who has spent any semi-significant amount of time with me involving food knows that on any given day I will likely be eating: giant salads and grain bowls, and ice cream. I freaking love ice cream. Ice cream is, obviously, an ultra processed food. But as a human trying to enjoy life who is not a robotic health-machine, I enjoy my ice cream while knowing it is not a nutrient-dense food. 99% of the time, I think this is the move, and I would suggest it to anyone: Eat what you like, enjoy the heck out of it, and eat whole/minimally foods the other 80-90% of the time.

The Supplement Series: Where to Start?

Supplement Series: Where to Start?

Health-seeking individuals tend to have a lot of questions about supplements - and for good reason! If your goal truly is to live your healthiest life, why wouldn’t you want to do everything within your power to make that happen? Especially when it’s as easy as popping pills.

Oftentimes the most powerful measures we can take to improve our health are the hardest ones to implement: Getting to bed earlier, finding fifteen minutes for prehab, another ten minutes for mindfulness, eating whole foods at regular intervals throughout a busy work day, opting for water instead of a second or third alcoholic drink, etc. These are the bread and butter of your health, but the inevitable imperfection that occurs when we fruitlessly try to make all of that (and more) happen in twenty four hours leaves us with room for improvement. 

In researching the world of supplements, I’ve noticed a trend of dietitians referring to multivitamins as the equivalent of taking out an insurance policy on your health. This resonates with me - it’s like a nutrient safety net, catching you where you might fall short on an average day of doing your best. (87% of dietitians in this 2012 survey agreed that dietary supplements could effectively address gaps in their clients’ diets). With that in mind, here are some guidelines to keep in mind when approaching supplementation:

1. Real Food First.

Real food always comes first. This concept isn’t new, or rocket science, but in case you missed it: You can’t out-supplement a bad diet. Real foods are complex, containing fiber and a variety of macro and micronutrients that are most effectively absorbed when not consumed in isolation. You can’t eat processed foods plus zero veggies, then take a vitamin or green drink and call it a day. Well, you could - but it hardly suffices as a well-rounded approach to nourishing your body. The more nutrient needs you can meet without a pill bottle, the better off your body will be for it.

2. Test, Don’t Guess 

While multivitamins, Vitamin D, probiotics and omegas are generally a safe bet, considerations should be taken for other specific supplements. Otherwise, you run the risk of interacting with medications, exceeding a vitamin’s upper daily limit, or otherwise doing more harm to your body than good. 

For example: calcium intake may interfere with iron absorption, antioxidant supplementation (specifically vitamins E and C) can negatively affect the body’s anabolic signaling pathways that allow adaptation to resistance training; or, despite the fact that no small percentage of female aerobic athletes are iron deficient, not all are - so it’s better to know for sure before running the risk of reaching toxicity. Make educated decisions by getting bloodwork done and reviewing results with your doctor or RD - that way you can get the appropriate supplements in their appropriate dosage levels for YOUR individual needs.  

3. Quality Matters (3rd Party Testing)

Once you’ve figured out what you need, do a quick check to make sure that your chosen brand of supplement is third party tested (image source).

In upcoming installments of The Supplement Series, I will share more information about commonly supplemented nutrients, including where to find them in food sources.