Category Archives: Nutrients

Protein Recommendations

Without getting into the latest hype about protein and the needs for the athlete.  Let’s look at what the experts say.  (IOC = International Olympic Committee)

According to the IOC, “protein plays an important role in the response to exercise.”

  • Recreational and most competitive athletes:   1.0 to 1.2 grams per kg body weight (per IOC).  For example, this equates to about 6 to 7 daily ounces of lean meat, poultry or fish or the equivalent from eggs, beans, nuts or seeds combined with dairy and grain foods
  • When do protein needs increase? resistant-training exercises and endurance athletes need a higher amount per day (per IOC).  This equates to about 1.2 to 1.6 grams per kg body weght (per IOC).
  • What does the average person need each day?  .8 grams per kg body weight

While most people consume more then enough protein, its important to not fall below these recommendations.

Dehydration

Warning Signswater

  • Thirst
  • Flushed Skin
  • Premature fatigue
  • Increased body temperature
  • Faster breathing and pulse rate
  • Increased perception effort
  • Decreased exercise capacity

Later Signs

  • Dizziness
  • Increased weakness
  • Labored breathing with exercise

 

Hydration

waterDRI-Adequate Intake Guidelines

  • 2.7L to 3.7L/day  or  11 cups to 17 cups/day (IOM, 2005)
  • Please note: There is no specific recommended intake because individual water intake can vary on a day to day basis, this is due to variations in physical activity, environmental conditions, and differences in diet. (DGA, 2010)

Hydration Guidelines

  • Drink water within 1 hour before exercising
  • Less than 60 minutes of activity: replace fluids with plain water (unless you are an elite athlete)
  • More than 60 minutes of activity: use sports drinks (6-8% carbohydrate) and water
  • To replace sweat losses: drink fluids during exercising
  • It is important to replace loss electrolytes, especially in conditions with higher temperatures
  • To replace high sodium losses: add salt to sports drink
  • To replace potassium losses: eat high potassium fruits and veggies pre/post activity, most Americans do not intake the recommended 4.7 gram/day (for example: spinach, cantaloupes, almonds, brussels sprouts, mushrooms, bananas, oranges, grapefruits, and potatoes) (NFS, i5, 2009)