FYUL: Protein Packed

FYUL is a program focused on making it easy for you to find foods that are embedded with health benefits also known as functional foods that are important to your personal lifestyle!

Protein Packed: Foods that include carbohydrates and protein that give muscles the fuel they need to recover after working hard.

To achieve peak performance during a workout it is important to consume a healthy well-balanced diet most days. A diet that provides a variety of foods can provide you with all of the necessary nutrients your body needs. Something very important when it comes to working out and building lean body mass is replenishing the fuel you used during the workout.

Consider this, protein is not a major fuel source during physical activity (carbohydrates are the major fuel source during a workout), however, protein is extremely important for recovery and is needed for muscle growth and repair! Most active individuals need slightly more protein than a less active person.
When you are training be sure to consume adequate protein, but always back it up with adequate carbohydrates to ensure adequate muscle repair.

After workout/recovery snacks are extremely important and these snacks should be consumed within about 30 minutes after an intense workout. Recovery snacks should contain about 45- 50 g of carbohydrates and 10-15 g of protein to promote muscle protein synthesis (i.e., repair and build up muscles).

Here are a few examples to meet your carbohydrate and protein needs:

• Milkshake or yogurt/fruit smoothie (1 cup)
• A large bowl of cereal with milk (~ 1- 2 cups)
• 2 small cereal bars + fruited yogurt
• 2 cups flavored milk (chocolate, vanilla, or strawberry)
• 2 slices of toast with 2 eggs
• 2 slices of toast/bread with 2 ½ Tbsp peanut butter or lean turkey or ham
• 1 large banana and 2 ½ TBSP peanut butter
• 2- 4 full graham cracker sheets with Greek yogurt or 1 cup of milk

Convenience vs. Whole Foods:

• Energy bars are great when you are on the go!
• Choose energy bars that contain carbohydrates, protein and fat.
• Look for high-quality protein sources- from milk (casein and whey), egg, or soy.
• Limit intake of bars with trans fats (partially hydrogenated oils) or saturated fat (palm oil)
• Keep in mind that It is important to choose whole foods before supplements whenever possible
• Compare the cost of supplements (protein powders) with the cost of foods (protein-rich foods) with similar nutritional value

When it comes to working out, think of food as fuel and aiding in building and repairing muscles.  Make it a goal to consume meals and snacks containing a balance of protein, carbohydrates and fats throughout the day!

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NATIONAL SEAFOOD MONTH

October is National Seafood Month and a great time to clear up some confusion about fish. On one hand, thanks in part to their omega-3 fatty acids, fish has been credited with everything from making us smarter to decreasing heart disease risk. On the other hand, we see warnings about avoiding fish because of mercury and other toxins. Add sustainability factors like over-fishing and by-catch and it can be difficult to decide if fish should have a place on our plates.

FISH AND HEALTH
The most recent Dietary Guidelines recommend that most adults eat fish twice per week. Fish offer a unique combination of protein and beneficial fats that has been linked with lower risk of heart disease and improved brain development in babies. Certain fish, however, have been found to contain higher than recommended levels of the toxic metal methyl mercury, and shouldn’t be eaten frequently. Varying the type of seafood you eat can help reduce your chances of taking in too much mercury.

FISH AND SUSTAINABILITY
The oceans may seem to have an endless supply of fish, but that may not be the case. Advances in how we fish have had unintended consequences for the overall health of ocean life. Issues such as over-fishing and by-catch have taken a toll and are threatening the sustainability of our seafood supply. Many fish, however are raised and caught in a way that helps maintain the health of the oceans overall. If you want to consider the sustainability of ocean life when choosing your fish, you can consult guides such as those available through Monterey Bay Aquarium’s Seafood Watch program.

BOTTOM LINE
Current research suggests that the benefit of eating fish in recommended amounts outweighs the potential risks. Being selective in your fish choices can help you maximize the health benefits while reducing potential exposure to toxins and negative impacts on ocean life. The Environmental Defense Fund’s Seafood Selector offers suggestions for fish that are both good for you and good for the ocean.

Reference:

1. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/
2. EDF Seafood Selector. Available at http://seafood.edf.org/

Written by Jennifer M. Roberts, MS, RD

OCTOBER 2019

balanceittakesyou.com

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