Ladies Eat Your Protein

Last week I was working a demo for Betancourt Nutritional Supplements at a local gym where more than once I was asked by a female…

“Protein shake? I don’t what to get fat or too bulky!”

I was SHOCKED that there are still ladies out there that haven’t learned how important protein is to achieve our health and fitness goals.  Lose weight. Gain a booty. Less hungry throughout the day (once you get over your emotional tie to food that is). Protein helps with all of these.

Yes, if you eat ANYTHING in excess you will gain weight, but protein is not likely to be the problem. For most people it’s too many low quality carbs and fats along with not moving enough (enough is based off your body’s needs).

What is Protein?

If you Google it you will get this definition:

Any of a class of nitrogenous organic compounds that consist of large molecules composed of one or more long chains of amino acids and are an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair, collagen, etc., and as enzymes and antibodies.¹

In layman’s terms, protein is (without getting too deep into the science) a bunch of amino acids joined together.  Amino acids are the building blocks of life that help our everyday functions.

There are 2 types of amino acids:

Essential amino acids, ones that our body can not make enough of

Non-essential amino acids, ones that our body can

protein jug

Kristy… Ok I know I should eat protein because my body needs it? But why does it need it? Where do I get it from? And how much?

Great questions! 🙂

We need to INGEST PROTEIN (eat or drink) for 2 reasons:

1. We need to get those Essential Amino Acids from somewhere.  Without them our body would not function, making every day life activities more difficult.

2. The body does not store protein as much as it does carbs and fats.

Once you ingest and digest protein, it enters the plasma pool of amino acids. (Think of this as your bank account).  But like your paycheck, it doesn’t stay in the bank for long.

Protein is used in:

-Cellular growth/ repair (from the muscles of your heart to your glutes)

-Producing hormones (hormone like glucagon which can help to control body fat. Glucagon is released when blood sugar levels go down.  This causes the liver to break down stored glycogen into glucose for the body

– The creating or helping the functions of your body’s enzymes & antibodies

Where can I get protein from? 

To keep it simple the easiest way to get protein is to eat anything that comes from an animal.

-Meat

-Eggs

-Dairy

-Supplements like shakes (casein, whey, beef, and egg)

High Protein, Low carbs could save your life! :)
High Protein, Low carbs could save your life! 🙂

For people that are Vegan/ Vegetarian:

-Chick peas

-Hemp seeds

-Lentils

-Supplement shakes (Chickpea, Hemp, Sunflower)

* Soy is also a protein, but I highly recommend limiting your soy intake.

Yes, nuts/nut butters (like Peanut, almond, etc), cheese, and grains like quinoa do have protein, but they are not a complete protein and are more of a fat or carb.

How much should I eat? 

For a sedentary but healthy person  (someone that sits a lot and does not work out)  the minimum amount needed DAILY is .8g x kgs of body mass.  This amount in the MINIMUM that your body needs to replace the amount of protein turned over in that plasma pool in a day.

For an active and healthy person the recommendation is between 1.0-2.0g x kgs of body mass. (1lb = .45kgs about) to build and recover from your daily life and activities.

Kristy… I did the math… how am I going to get that many grams of protein in on a daily basis?

Some of the tips I give my clients:

1. Make sure you have some kind of protein source every time you eat.  Here’s a good starting point for the “everyday person”.  Think of a serving as the size of your palm.

B- Eggs

S- Nuts

L- Meat

S- Shake

D- Meat

2. Supplement with a protein shake. Most protein powders are between 15-36g per serving.  *If you are looking to lose weight watch the added sugar/carbs.  I like to keep my carbs lower in my shakes, but if you are looking to add weight you can go for one with added carbs.

If you have any other questions when it comes to how protein can help you lose, maintain or gain weight, email me at kristyleconte@gmail.com and I can help you with a meal plan.

Check out this blog about different protein supplements:

https://kristyleconte.com/category/supplements/

END NOTES:

¹ Google Search of Protein, 2015

² Precision Nutrition:  Flatt JP 1978; Tappy L, 1996; Blom WA et al., 2006; Latner JD, Schwartz M, 1999.

Supplement “Stocking Stuffers” Savings

It’s the season for GAINS! Oh sorry I mean GIVING!

Are you or do you have someone on your shopping list that has giving up the chocolate bar for Quest bar?  Well YOU ARE IN LUCK! 🙂 I have teamed up with Portland Nutrition Corner in South Portland to help save your holiday and your wallet!

Present my business card to the guys at PNC with 3 or more of these items below and get 10% off

AND 4 free bars (quest or victory).

Runs through new years! How great is that!!

With that said here are some of the Elves favorite supplements and brands to make your holidays Happy and LITE Weight… sorry I did it again.. I meant Bright. 🙂

archer

Dynamic Greens or Greens

raw greensGreens-Chocolate-9

Brand: Barlean’s or Garden of Life Chocolate

Why take them:

Most of us don’t get enough veggies in our diet daily, some groups suggest 9-11 servings which is about a cup.  This supplement has roughly 5 servings of those 9-11 servings.  Why do we need so many vegetables? Well besides the vitamins and minerals… they helps with with digestion.  This is extremely important in supporting your immunity and how your body functions and feels.  These greens are loaded with enzymes, probiotics and fiber to keep things moving!  If it keeps moving you keep moving!

Other great things from Greens:

A clean and healthy digestive system
• Increased energy levels
• Enhanced mental acuity
• Balanced pH in the body (another buzz word for this Detoxification) 🙂

Why did we pick this brand? It taste great as hot chocolate, mixed with milk, or with your protein powder.

FISH OIL / Omega 3’s

fish oilnodic 3

Without getting to deep in the science… I don’t want your eyes to glaze over… There are 2 ways to get your Omega 3s.

Vegetarians get omega-3 fatty acid called alpha-linolenic acid (ALA) from things like Flax seed.  (but for my vegetarian friends know that Humans aren’t great at converting this in to the omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA) which has had most of the benefits.)

Everyone still with me? Ok good!

The EPA and the DHA are what you should look for when you are taking fish oil.

Next is the source which the oil comes from.  The best fish oils come from small fish such as anchovies, mackerel and sardines in the deep, pure, cold waters of the North and South Atlantic Oceans and Pacific Ocean. Like with salmon, sourcing fish from these oceans ensures the oil is higher in quality than when it comes from a fish farm.

Some benefits of taking an Omega 3 supplement:

  • Reduced psychological distress
  • Improved brain development
  • Reduced symptoms of depression
  • Enhanced eye health
  • Reduced body weight (from overweight/obesity)
  • Increased skin health
  • Diabetes support
  • Reduced inflammation
  • Possible reduction in infant allergies if used during pregnancy
  • Possible reduction in chest pain (acute coronary syndrome)
  • Reduced age-related sight loss

Vitamin D

raw d3vegan d3

You may know we get Vitamin D from the sun… but when was the last time you were outside in the sun?  Some studies say that 20-30 minutes of mid-day sun on most of your skin produces 10,000 IU vitamin D.  Some people believe you can get the vitamin D you need from things like Milk…. well to get the amount of Vitamin D most people need you would have to drink around 40-50 glasses of milk a day! If you are like me you are inside,  wearing layers upon layers, and haven’t had milk in a while. It’s time for a supplement.

There are 2 types of Vitamin D (Vitamin D2 and Vitamin D3) Medical science is leading physicians to recommend D3 as the preferred type of Vitamin D for optimal bone health, immune health and disease prevention.

Other things Vitamin D helps with

  • Healthy Colon & Digestion
  • Memory & Concentration
  • Breast & Prostate Health
  • Proper Cell Replication
  • Immune System

Multi Vitamins

womens multi mens multi

The body is an on going science experiment.  There are so many things that have to happen to make just your daily life happen. MOST, not all but MOST people don’t get the vitamins and mineral they need for optimal health.  Leading to fatigue, breaking down of your metabolic pathway, illness… so on. This is why we have multi vitamins.

Just like all these supplement it’s important to have a good quality multi vitamin.  Make sure you read the label to see what is in them before you buy.  That is what Chuck and Chris at PNC are great for!  They will help you pick the best ones for you and your healthy and fitness needs.

I am taking the Garden of Life brand.

Protein Powder

about time

Last, but not least… Protein Powder…. For those that workout regularly it’s goes hand and hand with daily coffee.  For me it goes in my coffee… Try it with iced coffee it’s a great pre-workout mix.

But Kristy I don’t want to “Make crazy Gains”… My answer to that is you are CRAZY! But if you aren’t into a routine workout, why should you use protein powder?  In short because again MOST people don’t get the amount of protein they need a daily to keep and develop lean body mass.  Even in your daily life, you the more lean body mass you have the easier/ more energy.

Other benefits to more protein in your diet:

  • Decreasing the loss of bone density associated with aging.
  • Weight loss by because whey protein seems to “stimulate two appetite-supressing hormones, CCK (cholecystokinin) and GLP-1 (glucagon-like peptide-1)’. It also helps maintain glucose and insulin levels after later meals
  • Reductions in triglycerides in you LDL (your bad cholesterol)

BUT PLEASSEEEEE Look at what is in your Protein powder! Stay away from artificial sweeteners or additives.  Also, know what you want role you want your protein powder to take.  Is it to add protein to your diet or do you want your protein powder to be a replacement meal.

I like About Time Protein but it’s a very “clean” product with like added, (only about 4 ingredients).

  pnc

*Always consult with your medical doctor before starting any new nutrition supplements, to ensure they are safe to take for your medical needs.*