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.

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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ASK A TRAINER: Ep. 11 – How Do I Regain Motivation?

ASK A TRAINER: Ep. 11 – How Do I Regain Motivation?

by | Oct 20, 2017 | All, Ask A Trainer, Community, Exercises, Fitness, Home, Workouts

Ask A Trainer: Featured Question of the Week

LA Fitness Pro Results® Master Trainer, Geoff F., helps explain some helpful ways to regain motivation. Here’s a quick tip: set short-term and long-term goals! Check out other tips below.

Do you have a fitness question? Ask one of our certified Pro Results® trainers here! Your question may be featured in an upcoming Ask Our Trainer video.**

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**Selected submissions will be featured on the LA Fitness blog and possibly other LA Fitness digital media entities & websites. By making a submission, you hereby grant LA Fitness a non-exclusive, perpetual, worldwide, irrevocable license to use and make copies of the contents of such submission for any purpose and in any medium whatsoever, and you hereby waive and relinquish any copyright or other intellectual property right you may have in the contents of such submission and your right to pursue any claim for LA Fitness’s violation of those intellectual property rights.

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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.

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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This One Object From Childhood Will Help You Lose Weight!

This One Object From Childhood Will Help You Lose Weight!

by | Oct 18, 2017 | All, Exercises, Fitness, Home, Workouts

Flash back to the days of childhood – the laughing, the running, the singing and most of all – the jumping. It seems like as children we have an endless supply of energy, and it’s probably why the jump rope was such a popular toy at recess. However, did you know that jumping rope acts as a great way to exercise? Yes, that childhood toy can actually be used as exercise equipment. In fact, more calories can be burned in shorter time increments while jumping rope as compared to other cardio options.1

When done properly, jumping rope can be a lower impact activity than jogging. How is this possible? Well, the key is to stay “high on the toes”2, according to Roger Crozier, who coaches a competitive jump rope team. Carrying a jump rope around with you can be a great addition to a workout at LA Fitness, or when you’re not in close proximity to a LA Fitness club. When choosing the type of jump rope to buy, go for beaded or plastic ropes. They tend to be more durable than cotton ones and move through the air faster, allowing a more intense workout.

The How-To

Before getting started with your cardio jump rope routine, make sure to measure your rope to ensure that it properly fits the height of your body. You can do this by following these easy steps:

  1. Stand on the middle of the jump rope.
  2. Measure the handles to your armpits.
  3. If they extend past your armpits, cut and adjust as necessary. If they don’t reach armpit height, you will need a longer rope.
  4. Then start jumping! (Just don’t forget to land on the balls of your feet.)

 

Once you feel comfortable with a regular jump rope routine, there are plenty of fun challenges you can try to help up your game. Some fun variations to try, while increasing difficulty, would be the following:

  • Single Leg Hop. Alternate between hopping on one leg, then switch and do the same amount of jump rope repetitions on the other.
  • Another way to get that feel-good burn is to try High Knees, which will help your hip flexors.
  • Not a fan of the high knees? Try “Butt-Kicks”, where your heel lifts back to kick your buttock, working your hamstrings.

Keep it fun, but make it challenging, for a rewarding cardio workout.

Curious about what other fitness methods are both fun and rewarding for your body? Why not submit a question to Ask A Trainer or ask a trainer* at a club? One of our certified Pro Results® trainers can help answer all your tough fitness questions. Your question may even be featured in an upcoming Ask Our Trainer video!

*Pro Results® Personal Training is subject to a separate agreement and an additional fee.

Sources:

  1. Skarnulis, Leanna. “Skipping Rope Doesn’t Skip Workout.” WebMD, WebMD, www.webmd.com/fitness-exercise/features/skipping-rope-doesnt-skip-workout#1.
  2. Skarnulis, Leanna. “Skipping Rope Doesn’t Skip Workout.” WebMD, WebMD, www.webmd.com/fitness-exercise/features/skipping-rope-doesnt-skip-workout#2.

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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 Create the Hourglass Illusion

How to Create the Hourglass Illusion

If your goal is to achieve the hourglass figure, we’re sharing how you can create the illusion of curvy hips even if you weren’t born with them.