I have a potassium level of 6.0 and my doctor says I need to consult a nutritionist to fix my diet. I have a pretty simple diet day in and day out, coffee and a bagel with the cream cheese and lox for breakfast, a fresh salad with tomatoes, cucumber, radish, green onions and sour cream early afternoon, and a sandwich either with tuna salad or pastrami and V8 juice in the late afternoon. I don’t see how that can affect potassium level. I would appreciate your professional opinion on the subject. Thank you very much in advance.
– Leonard G.
While I can’t provide you individualized treatment recommendations through this forum, I will address a low-potassium diet for hyperkalemia in general. Always follow the advice of your physician. For personalized medical nutrition therapy, please visit a registered dietitian nutritionist. Find one through the Academy of Nutrition and Dietetics here.
The potential potassium content of a day’s intake with only 12 fl oz black coffee, 3 oz bagel, 2 oz lox, 2 tbsp cream cheese, salad (w/ tomato, cucumber, radish, green onion & 2 tbsp sour cream), tuna salad sandwich on wheat bread, and 12 fl oz V8 juice would be in the range of 1,500-2,000 milligrams, which is compatible with a low-potassium diet. Of course, your intake would be greater if your portions are greater.
Lists of high and low potassium foods are offered by the National Kidney Foundation. Look for areas you can reduce your intake further. Vegetable juice is listed as high potassium, whereas apple, kale, and celery are listed as low potassium. You could juice those three together for a lower potassium late afternoon drink.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
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I am trying to gain mass. If I like doing post-workout protein shakes, what is an effective way to get carbs into the shake? Also, what is a good ratio of carbs to protein?
– Joe O.
If your protein shake choice doesn’t include carbohydrates, you have a few options. Sugar is easy to dissolve and table sugar is cheap. Agave nectar or honey won’t be gritty. Non-fat milk powder or fruit juice both provide naturally occurring sugars. If using a blender, a banana or ground oats will work fine.
Trying to avoid sugar and go for a more complex carbohydrate may result in a pasty, bland shake if using household ingredients like a couple tablespoons of fine sifted flour or boiled mashed potato. If not using a blender, you’d best find a supplement carbohydrate that mixes in well. I’d suggest a simple maltodextrin that costs less than $5 per pound.
Of course, if you want to skip the hassle, just switch to a recovery shake with carbohydrates included. Ideally in the ratio of 2-3 grams carbohydrate for each gram of protein for strength training and mass gain. The National Strength and Conditioning Association recommends a general 4:1 carbohydrate to protein ratio, which is supported by endurance exercise. Of course, as caloric nutrients, the absolute amount of carbohydrate and protein should be bodyweight dependent.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Eating the right foods before a workout can make a significant difference in your performance and recovery. The goal is to provide your body with the energy it needs to perform at its best while minimizing muscle damage. Here’s a guide on what to eat before a...
If you’re careful with your nutrition, working out weekly, and still experiencing problems with your weight, take a moment to read this QA.
Is drinking distilled water bad for you? What type of water should I drink?
– Danisha O.
Distilled water is one form of purified water and it is safe to drink, but not exclusively. The thing with removing impurities is that the natural minerals like calcium and magnesium are also removed. This is desirable for household appliances like hot irons, but your blood has sodium and other solutes in it. In summary, distilled water may not be as beneficial for your body as other forms of water.
The water used for intravenous injection is sterile but still contains solutes to match blood concentration and pH. Tap water impurities and micronutrients vary based on the local source, as do those for spring waters and bottled waters. Filtered water removes contaminants like heavy metals and pesticides but some can also lower the mineral content. Carbon block filters allow the mineral salts to remain. Specialty waters that are ionized, reverse-osmosis or alkaline are promoted for various reasons but overall for proper hydration, an adequate volume of fluids is key. Having affordable, good-tasting water means you’ll drink more of it. In the end, there is not an absolute consensus on the type of water you should drink.
A special note: for exercise, sports drinks are actually ideal as they have the proper concentration of glucose and electrolytes to enhance absorption and promote fluid balance.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Eating the right foods before a workout can make a significant difference in your performance and recovery. The goal is to provide your body with the energy it needs to perform at its best while minimizing muscle damage. Here’s a guide on what to eat before a...
If you’re careful with your nutrition, working out weekly, and still experiencing problems with your weight, take a moment to read this QA.
What are the best foods for muscle and ligament recovery?
– Craig K.
If you’re talking about short-term daily recovery from your workouts, you want to alleviate soreness and oxidative stress while prompting muscle fiber protein synthesis. Plant foods are rich in antioxidants and polyphenols that may help combat delayed onset muscle soreness. Consider increasing your daily fresh produce intake and enhancing dishes with ginger, cinnamon, curcumin, saffron, and ginseng. Consume a protein and carbohydrate-rich recovery snack within half an hour of completing your workout to combat muscle damage and maximize future performance.
If you’re talking about long-term recovery from an injury, the goal is to maintain adequate nutrition to support healing and prevent muscle loss. Thus, keep up protein intake and calories overall. Initially, you want to avoid inflammation so include foods with proteolytic enzymes such as pineapples and ginger root. The micronutrients zinc and vitamin C are also anti-inflammatory, so have oysters, wheat germ, liver, citrus fruits, potatoes, broccoli, and tomatoes often. Omega-3 fatty acids may help counter muscle loss, so consume sources like salmon and nuts daily. In the rehabilitation phase after surgery or time off, supplementing with branched-chain amino acids or creatine may help rebuild strength.
Resources:
A review of nutritional intervention on delayed onset muscle soreness; Part I. Kim J, Lee J. Journal of Exercise Rehabilitation. 2014; 10(6): 349-356. doi:10.12965/jer.140179.
Meal Timing: What and When to Eat for Performance and Recovery. U Rock Girl! Ace Fitness April 19, 2017. https://www.acefitness.org/education-and-resources/professional/expert-articles/6390/meal-timing-what-and-when-to-eat-for-performance-and-recovery
Nutritional Support for Exercise-Induced Injuries. Tipton KD. Sports Medicine (Auckland, N.Z). 2015; 45: 93-104. doi:10.1007/s40279-015-0398-4.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Eating the right foods before a workout can make a significant difference in your performance and recovery. The goal is to provide your body with the energy it needs to perform at its best while minimizing muscle damage. Here’s a guide on what to eat before a...
If you’re careful with your nutrition, working out weekly, and still experiencing problems with your weight, take a moment to read this QA.
I am in my 60s. I was having a conversation with someone who has become a vegan since becoming a senior. He states that we seniors no longer need the protein from meats. He believes that our bodies do better when we receive our proteins from other sources other than animals. Is there truth to this?
– John D.
To maintain muscle mass and strength (which begin to decline in one’s 50s), older adults need a protein-rich diet. Because of a decline in protein digestion with age (see italicized below), protein needs for seniors are higher than those of other adults (1.0 gm/kg vs. 0.8 gm/kg). Some evidence supports that plant proteins contribute more to muscle strength, while animal protein helps preserve mass.*
While animal protein sources boast more B-12, vitamin D, heme-iron, and zinc, plant proteins are by far healthier in the long run. With a diet rich in plant proteins, there’s a lower incidence of cancer, reduced inflammation, lower risk of heart disease, improved insulin sensitivity, and the list goes on! With plant protein, you get fiber and phytonutrients from the whole food source instead of saturated fat and cholesterol with animal proteins.
Regardless of protein source, intake should be spread throughout the day and protein included with each meal.
Digestion of protein is dependent on mechanical breakdown and gut enzymes. Stomach acids are needed to unravel the proteins into peptide strands so that enzymes in the small intestine can cleave them into individual amino acids for absorption. Both stomach acid and enzyme production tend to decline with age, making protein digestion less efficient.
*Higher Protein Intake is Associated with Higher Lean Mass and Quadriceps Muscle Strength in Adult Men and Women. S Sahni, et al. The Journal of Nutrition July 2015. Vol. 145 (7):1569-75. https://doi.org/10.3945/jn.114.204925
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Eating the right foods before a workout can make a significant difference in your performance and recovery. The goal is to provide your body with the energy it needs to perform at its best while minimizing muscle damage. Here’s a guide on what to eat before a...
If you’re careful with your nutrition, working out weekly, and still experiencing problems with your weight, take a moment to read this QA.