Low Energy Slump | Q+A

Low Energy Slump | Q+A

by | Oct 24, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I am a 55-year-old very active male. I’ve had 3 back surgeries in the last 5 years. Lots of physical therapy. I am a tennis coach at a high school. I am a college basketball referee. I stay very active and try to eat a reasonably healthy diet although I do enjoy ice cream. In the last few years, my energy level is significantly lower than the past. My doctor tested my testosterone levels and found that I am near the low end of the acceptable range for my age. Could you recommend anything to help my energy level? I sleep very well and typically get 9 hours per night FYI.

– Patrick S.

Answer:

Please see our recent answer regarding testosterone and diet by clicking here.

Besides sleep and hormones, energy levels may also be affected by stress, physical activity, and nutrition. Since you are regularly physically active let’s focus on stress and nutrition. Your surgeries may have significantly impacted your liveliness and stamina. Although you may have regained functional ability after each bout, the body’s recovery may be longer lasting.

Proper nutrition is a good defense against fatigue. Hydration is a key factor in feeling peppy as every cell in your body needs water! Adequate body fluids also ensure transport of nutrients and elimination of wastes/toxins. You burn calories constantly, not all at once so feed yourself the same way. To fuel body systems continuously you need balanced, spaced meals with fiber-rich complex carbohydrates, lean protein and healthy fats. A wimpy green salad may leave you flat while an overloaded lunch plate can set on an afternoon slump.

Particularly high-energy foods include oats & quinoa (fiber + unsaturated fat), chocolate & tea (caffeine), citrus (flavonoids), banana & barley (fructo-oligosaccharides), asparagus & wheat (inulin), and spinach (B-vitamins).

– Debbie J., MS, RD

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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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Optimum Amount of Daily Protein Intake | Q+A

Optimum Amount of Daily Protein Intake | Q+A

by | Oct 19, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I would like to know what is the optimum amount of daily protein intake to add muscle and strength?

– David S.

Answer:

With an adequate weight training regimen to demand the growth of new muscle tissue, protein in the amount of 1.4-2.0 grams per kilogram body weight1, 2 can be used for hypertrophy. Beyond this, the excess protein is converted to fat or burned as fuel and no further benefits in muscle development or body composition are observed. The American College of Sports Medicine uses 1.7gm/kg/day as the maximum amount3. Taking all this into account, I would recommend that you use a protein range of 1.5-1.8 gm/kg/day.

Here are some values for various body weights:

Weight Daily protein need in grams
140 lbs = 63.5 kg   95 – 114
150 lbs = 68 kg 102 – 122
160 lbs = 72.6 kg 109 – 131
170 lbs = 77.1 kg 116 – 139
180 lbs = 81.6 kg 122 – 147
190 lbs = 86.2 kg 129 – 155
200 lbs = 90.7 kg 136 – 163
210 lbs = 95.3 kg 143 – 172

 

Use the lower end of the protein range if you are of ideal weight or trained and the higher end if you are underweight or new to working out. Protein intake should be distributed throughout the day in modest practical amounts2 (i.e. no more than 40 gm at one sitting).

References:

1) International Society of Sports Nutrition position stand: protein and exercise. B Campbell, et al. Journal of the International Society of Sports Nutrition. 2007, 4:8.

2) Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics. 2016; 116: 501-528.

3) “Protein Intake for Optimal Muscle Maintenance” brochure. American College of Sports Medicine. 2015

– Debbie J., MS, RD

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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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Tricks and Treats for Halloween Cheats

Tricks and Treats for Halloween Cheats

by | Oct 17, 2017 | All, Ask Our Dietitian, Home, Nutrition

The wave of decadent treats is certainly not doing anything for your longevity or immediate health. We’re not just talking about kid’s parties and silly monster desserts. Adult fare is just as guilty of being overly-sugary and highly caloric.

LAF, LA Fitness, Halloween, Halloween treats, trick-or-treat, fun Halloween food, nutrition

Here are some novel ideas to keep you in the spirit but away from the candy dish:

  • Dilute the sugary caramel or chocolate-laced popcorn with an equal amount of plain popped popcorn. Toss in some unsalted nuts if desired.
  • When making banana, zucchini or pumpkin bread, substitute half the flour with whole wheat.
  • Mainstream dishes like pizza and spaghetti can be served spooky-style: Serve overflowing spaghetti in carved pepper heads for brain-oozing effect. Use sliced mozzarella to create ghost shapes and sliced olives for mouths on pizza.
  • Create black olive spiders to go on deviled eggs or to garnish a green salad.
  • Turn wraps into haunting eyes by skewering two slices and decorating.
  • Instead of orange soda, dilute a mango juice drink with seltzer water.

When you just can’t steer clear of the sweets, use these tips to keep your intake to a minimum:

  • Cut and freeze cubes of your favorite candy bar (placing each in a section of an ice cube tray) to eat one at a time later.
  • Keep the wrappers from individual/mini candies and place them in sight to remind yourself how much you’ve had.
  • Choose a mint to suck on for a lasting freshness – only 5-10 calories!
  • Avoid sticky or chewy candy that stays on your teeth begging you for more.
  • Wait 10-15 minutes before eating to give yourself a chance to become distracted and forget.
  • Alternate a piece with a similar texture from healthy food. For example, eat dried apricots after a chewy taffy or caramel, and raw celery after crisp or crunchy candy.

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Trick or Treat (& don’t cheat on your holiday workout)!

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How to Have a Good Diet on a Low Budget | Q+A

How to Have a Good Diet on a Low Budget | Q+A

by | Oct 12, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

How can I have a good diet on very low budget? I work two jobs and I am a reservist in the Marine Corps.

– Joseph E.

Answer:

It just takes a little planning and perhaps your local grocer’s weekly savings guide for a low-cost healthy diet. Not wasting food is key. If you can buy more, cook it once, then make leftovers, you’ll not only spend less but save on preparation time later. Casseroles, stir fries and crock pot meals are simple one dish meals that you can make in a large quantity and have less to clean after.

Sample savings: A $8 whole chicken can make 3-4 servings for an active man: roast chicken on day 1; chicken tacos on day 2; and cold chicken salad on day 3. Compare with $3-6/lb for precooked, skinless chicken breast.

Dry starches are cheap! Get larger bags of beans, rice and pasta to cook 1-2 cups at a time. By purchasing shelf-stable or frozen goods on sale and stocking up, you’ll spend less. Getting produce in season (e.g. stone fruit like peaches, plums and apricots in summer) saves dough. When it makes sense, it’s fine to use canned (rinsed) or frozen produce without sauce.

Your real challenge will be to cut back on prepared foods since I assume you’re tight on time with working two jobs. But it can be done! Pencil out your weekly meal plan, grab those coupons & your grocery list and shop smart.

– Debbie J., MS, RD

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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 Tore My Meniscus – What Supplements Should I Be Taking? | Q+A

I Tore My Meniscus – What Supplements Should I Be Taking? | Q+A

by | Oct 10, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I tore my meniscus in March and it is healing. My cartilage is thin on one side. What supplements should I be taking and for how long?

– Barbara H.

Answer:

Barbara, your question intrigued me. Glucosamine chondroitin was the first thing that came to mind for joint health. Glucosamine chondroitin or glucosamine sulfate/chondroitin sulfate is known to stimulate cartilage regeneration, improve joint function and reduce pain. It is generally used for osteoarthritis, the breakdown of the articulate cartilage. A meniscus is a C-shaped pad made of fibrous cartilage that absorbs shock in the knee. Each knee has two menisci. Articular cartilage is present at the end of the femur.

Theoretically knee injuries may benefit from higher levels of antioxidants, anti-inflammatory agents and compounds involved in cartilage formation. According to the International Cartilage Repair Society (who knew?), “glucosamine, chondroitin, S-adenosylmethionine (SAMe) and avocado soybean unsaponifiables (ASU) have been the most carefully assessed with considerable amount of scientific and clinical usage data, as well as safety profile.” Suggested beneficial food compounds and supplements also include: olive oil, fish oil (for EPA + DHA), undenatured type II collagen, MSM (methylsulfonylmethane), curcumin, flavonoids, and ginger.

For selection and dosing recommendations, be sure to discuss with your physician what treatment is appropriate for you.

References:

Nutraceutical Supplements in the Management and Prevention of Osteoarthritis. P Castrogiovanni, et al. International Journal of Molecular Sciences 2016 Dec 6; 17(12): pii E2042

– Debbie J., MS, RD

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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.

Ask our Dietitian

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!

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