As an athlete, you're all about strength and efficiency - of movement, of energy, even of mental preparation as you undertake endurance events like the Molokai Channel.
It’s important to know that not all proteins are created equal. Animal protein, like lean beef, is a complete high-quality protein because it contains all the essential amino acids your body needs to build and maintain muscle, bones, skin, hair and other tissues. Lean pork, skinless poultry, lowfat dairy products and eggs are other examples of high-quality protein.
Emerging research indicates that all Australians, whether they’re endurance athletes or not, may benefit from additional dietary protein. For example, the government’s Dietary Guidelines recommend 155 grams of protein per day from the meat/beans food group to ensure adequate intake. However, some scientists suggest even more protein is needed for optimum muscle strength and overall health. 15 grams of essential amino acids, or about 125 grams of high- quality protein at each meal, could be beneficial to build and maintain adequate levels of muscle mass and drive optimum metabolic function.
As paddlers, our muscles are regularly stressed by intense training and competition. Exercise was more effective when paired with a moderately high protein diet. Researchers have found that the high protein athletes lost more weight, almost all of it fat, in comparison to carbohydrate diet, weight loss stemmed from a 25 to 30 percent loss in muscle mass. Researchers concluded that the protein-rich diet is successful in maintaining muscle mass and burning fat because protein foods contain high levels of the amino acid leucine, which works with insulin to promote muscle growth.
There are other benefits from protein, too, increasing daily high-quality protein intake may ultimately improve overall health. A growing body of evidence suggests that healthy muscle metabolism may play a role in the prevention of many chronic diseases, such as type-2 diabetes and osteoporosis.
As a competitive athlete, build your diet around protein and other nutrient-rich foods – those that deliver the highest level of essential nutrients, relative to calories. These foods, represented in each of the basic food groups, give you the most “bang for the calorie buck” and are the foundation for a healthy diet.
Lean Beef is a Nutrient-Rich Food
A 90 grams serving of lean beef provides all the amino acids you need in 180 calories. You would have to eat about 680 calories worth of peanut butter to consume the same amount of protein the beef serving provides. That 90 grams beef serving also delivers about the same amount of protein as 1 ½ cups of beans, but in half the calories. So, in this case, lean beef packs the most nutrition, relative to its calorie count. While restricting calories is most likely not an issue at the training table, you can see how the concept works and, in fact, could be invaluable in our country, where so many Australians are overfed but undernourished.
In addition to protein, be sure these vitamins and minerals are a part of your daily diet as you train and compete in endurance events.
B-Vitamins are essential to help release the energy in the food you eat. To get the B-vitamins you need, eat plenty of lean meats and enriched grain products.
Zinc is essential to cell production, as well as tissue growth and repair. Your body can’t build muscle without it. Lean beef is one of the best sources of zinc in the American diet. Other sources include dairy products, poultry, whole grains and nuts.
Iron helps carry oxygen from the lungs to body cells and tissues, including your muscles. Without iron, your muscles won’t work. To increase your iron intake, eat lean beef, enriched grain products and dried beans. Lean beef is a good source of iron and is the food supply’s most readily available and easily absorbed source of iron.
There are 29 cuts of beef that meet government guidelines for lean and all have less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per serving and per 100 grams. On average, one 90 grams serving of lean beef is an excellent source of protein, zinc, vitamin B12, selenium and phosphorous, and a good source of niacin, vitamin B6, iron, choline and riboflavin.
There are lots of delicious ways to incorporate all the food groups and essential nutrients into your power-packed meal plans. Lean beef can be an important part of your healthy diet. For hundreds of recipes, tips, cooking ideas and nutrition information, visit www.BeefItsWhatsForDinner.com. Check out www.NutrientRichFoods.org and try an interactive tool to assess your food choices based on the 2005 U.S. Dietary Guidelines at www.MyPyramid.gov.
Going Lean with Protein
Here are some tips to easily incorporate adequate amounts of protein-rich foods in your diet every day.
Wake-Up Call
Start the day with scrambled eggs in a whole grain pita with vegetables.
Order a nonfat latte to add a protein boost to your caffeine fix.
Mid-Day Munchies
Protein Pancakes makes a protein-powered treat.
Try low fat cheese and apple slices for tasty, filling snack.
Snack on cottage cheese for a complete protein pick-me-up.
Lean Lunches
Add protein power to any salad with eggs, lean beef or pork strips.
Try an open-faced lean roast beef or ham sandwich (wholemeal bread).
Satisfying Suppers
Add lean ground beef to chili or other soups to amp up the protein.
Lean steak, pork or chicken strips will add protein sizzle to your stir fry.
Add lean beef, pork, skinless chicken or salmon chunks to your kebab dinner.
How to Calculate Your Protein Needs:
1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.
Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.
Example: 70kg male who is a regular exerciser and lifts weights
70kg x 1.5 = 105 gm protein/day
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