Nutrition for Health and Performance – Part 2 – Macronutrients – Protein

Macronutrients are nutrients which are required in large concentrations in one’s diet, there are three macronutrients:

· Proteins

· Carbohydrates

· Lipids or Fats

This week we will cover protein.

When one thinks about protein, muscle is the first thing that springs to mind, that is because most of the protein in the human body is in fact in the form of skeletal muscle, bone tissue and organs, however these tissues are majority water with various portions of proteins.

Power and strength athletes are particularly interested in protein, its function and the role it has in the diet.

Proteins like Carbohydrates are made up of carbon, hydrogen and oxygen, however unlike carbohydrates and fats, protein contains nitrogen as well. The proteins within the body are made up 20 amino acids, majority of these amino acids can be synthesized by the body and are termed non-essential amino acids, and these do not need to be included in the diet.

There are however 9 amino acids which cannot be synthesized by the body , hence being referred to as essential amino acids which need to be supplied via ones diet.

The amino acid content within the proteins affects its ability to promote both growth and tissue repair, thus protein quality is highly important.

The high quality proteins include red meat, fish, eggs and poultry, low quality proteins are those which lack in one or more essential amino acid such as grains, beans and vegetables. This is where vegans experience complications, as plant proteins are referred to as low quality proteins, therefore to obtain the required daily protein wide variety of plant foods must be consumed to ensure that all the necessary amino acids are taken in.

In athletes the protein requirement is elevated, both endurance and resistance training athletes, in the endurance athletes, the increased requirement is due to tissue repair requirement and in the resistance athletes also require more protein to fuel tissue repair as well as to ensure a positive nitrogen balance to maximize hypertrophy.

Athlete Requirements:

Research has shown that the daily protein requirements for aerobic athletes is 0.8g/kg of Body weight and can reach up to 1.4g/kg of body weight , activity dependant.

Strength and resistance athletes have a requirement of 1.7 g/kg of body weight.

However because most individuals do not fall into one of these training groups , a general requirement for a broad spectrum of athletes has been developed , 1.50 – 2.0g/kg body weight, will supply the body with adequate amounts, assuming that at least 65% of the protein is of a high biological value, therefore vegans may require in excess of 2.0g/kg body weight.

There have been some concern for negative effect of an intake of protein in excess of 0.8g/kg body weight, but these are unsubstantiated, specifically in the healthy individual as the excess protein is broken down and the nitrogen is expelled as urea in ones urine and the ketoacids are used in one of two paths, as a direct energy source or converted in carbohydrates via glucogenisis.

Reference : Essentials of Strength Training and Conditioning, 3rd Edition. T.R. Beachle & R.W. Earle (2008)

Wade Botha

Bachelor of Sport Science

HONS Exercise Science 2010 UKZN

NUTRITION FOR HEALTH AND PERFORMANCE – Part 1 General Nutrition and the Food Pyramid

Nutrition is one of the most important aspects of general well being and performance in humans, food fuels the human body for exercise and other daily activities, over the next few weeks I will be running a series of posts on nutrition, and particularly nutrition for performance.

Good nutrition is vital to athletes who are looking to improve their performance, diet is not independently responsible for increases in aerobic ability, strength, explosive ability or power, however a good diet allows for individuals to recover faster, perform and train more optimally.

There is much confusion whether or not there is a specific diet to be followed by athletes on a broad spectrum, should it be majority carbohydrates or more of a protein based diet? The truth is that each diet should be individualised to the athlete and his or her goals, there is no one diet for all.

The diet of the average Joe will differ significantly to that of a high performance athlete.

The key factors to be taken into account when putting together a diet for a specific athlete include: age, sex, and genetics, body size, duration, intensity, frequency as well as environmental training conditions.

The Food Guide Pyramid, developed by the U.S Department of agriculture breaks the food groups down in 5 major groups which are required daily for good health.

1. Grains : whole grain cereals, bread, crackers, rice and pasta

2. Vegetables: Fresh, dried , canned or frozen

3. Fruits: Fresh, dried , canned or frozen

4. Dairy: Milk, yogurt, cheese

5. Meat and Beans: Red and white

There is one other group known as Oils, this is not a good food group, although it provides the body with Vitamin E as well as essential fatty acids. This group if combined with the other 5 groups can provide the needed calories for those athletes who require a high caloric daily intake.

Although it is not a “good” food group it is important that it is not completely left out of the diet, but it must be consumed in moderation to avoid complications.

It is important to have a good balance and variety within each of the food groups, i.e. it is more beneficial to mix your fruits up rather than eating just oranges.

Fruit, Vegetables and Grains provide the body with carbohydrates they also serve as a source of dietary fibre, riboflavin, niacin, folate and vitamin C.

Meat, beans as well as eggs are n excellent source of protein as well as zinc, vitamin B as well as iron, while dairy products provide dietary protein and calcium.

No diet would be complete without a good balance of all 5 food groups, below is an example of the amount of each food group that is required to sustain an individual who has a daily caloric intake of 2000 calories:

Grains (whole grain cereals, pasta, bread, rice crackers) = 170.097 grams per day

Vegetables (can be fresh, frozen canned or even dried) = 2.5 Cups per day

Fruits (fresh, frozen, canned or dried, fruit juice in moderation, high sugar content) = 2 Cups per day

Dairy (Milk, cheese and yogurt) = 3 Cups per day

Meat and Beans (meat, poultry or fish and beans, seeds, nuts and peas) = 155.922g per day

Oils (fats from plans and animals e.g. Mayonnaise, salad dressing, sunflower or olive oil and margarine) = 6 tablespoons per day

This is just a guide line as different individuals require different caloric intake, according to their training and activities.

Next week we cover Macro – nutrients.

Reference : Essentials of Strength Training and Conditioning, 3rd Edition, T.R. Beachle & R.W. Earle (2008)

Picture courtesy of www.disabled-world.com

Wade Botha

Sport Scientist HONS Exercise Science 2010 UKZN

2012

Here's to a great year going forward, OWN IT!

Watch this space for a new series of posts on nutrition for health and performance shortly.

Wade

Heard of a Kettlebell ??

I’ve recently been out the water for a few weeks after having a pterygium cut off my eye, which has resulted in more time spent in the gym keeping fit and in shape while I’m out the water, It been super interesting watching how other people train from the muscle junkies to the weight loss obsessed women.

Something new that has taken off in gyms country wide and is often featured in health and fitness magazines is the use of kettle bells so I decided to do a little research on these oddly shaped weights.

For those of you who do not know what a kettle bell is, it is those new weights in the gym that look like a cannon ball with a looped handle on the top, the weight of these kettle bells varies.

Surprisingly these pieces of equipment are not new but in fact been around for multiple years and are often used by MMA and other cross fit athletes.

So why the sudden movement towards the use of kettle bells in the common gym?

Unlike the traditional dumbbell which is used to train a single muscle group at a time, the kettle bell on the other hand offer full body conditioning, working multiple muscle groups and specifically the core during each exercise as the body both stabilizes and controls each movement.

Kettle bell exercises which are usually used in explosive time movements (swinging, snatching and jumping) combine cardio-vascular, flexibility, strength training all in one.

There are numerous different exercises that one can perform using a kettle bell, this training is great for leg and back strength as well as great for enhancing your core strength, perfect type of resistance training for surfers, working all the muscle groups essential to high performance surfing.

Watch this space for some kettle bell exercises as well as safety and technique tips.

Wade

(image courtesy of dragondoor.com)

Shin Splints

Shin splints, often a word thrown around by athletes, but what is it?

Until recently I had heard of these “shin splints” but wasn’t too clued up on the injury or knew how it was sustained, needless to say I learnt the hard way, during training for the half marathon I recently ran, I doubled my training time and distance which lead to shin splints, which put a bit of a dent in my training, so I decided I would research a little further and provide the readers with a little more insight into the overuse injury.

Medial tibial stress syndrome (M.T.S.S) is the scientific name given to shin splints, It is an overuse injury to the lower medial (inside) portion of the leg which results in inflammation due to excessive force placed on the connective tissue and bone, the area in which the pain is felt usually extends for approximately 15cm along the tibia. Shin splints are a form of compartment syndrome.

The causes of shin splints include:

· Increasing training intensity to rapidly, muscle and tendons can no longer absorb the shock.

· Training on un even terrain

· Foot wear is also a major factor, each athlete needs to assess their gate cycle and determine what shoe to use (e.g. whether they pronate or supernate), it is highly important to have sufficient support from your shoes.

· Persons who run flat footed are prone to shin splints.

The pain experienced is a result of the pressure and force exceeding the body’s ability to repair and restore the damage.

Muscles are covered fascia (connective tissue which covers and hold the muscle together), fascia is an inelastic tissue. When the muscle becomes inflamed due to an excessive work load this pressure exerted on the inelastic fascia results in the pain experienced from M.T.S.S.

In the initial stages of M.T.S.S, pain is felt at the beginning of exercise and the pain goes away after a couple of minutes of the activity and once the activity is stopped the pain returns.

So once you have shin splints, what can you do?

The initial treatment for shin splints involves the R.I.C.E (rest, ice, compress and elevate) principle, however the most effective way to recover from shin splints is rest, this is the only method which gives the muscle the adequate time to recover.

The amount of time to rest varies on the extent of the damage from a few weeks up to 3 months in the more severe cases.

There are other modalities of physical treatment, such as:

· Ultrasound

· Whirlpool Baths

· Phonophoresis

· Augumented soft tissue mobilization

· Electrical Simulation

· Unweighted ambulation

The aim of treatment is to restore strength to the tibialis anterior as well as the surrounding muscles which control inversion and eversion of the foot.

Finally correct shoes play a vital role in the treatment and prevent the condition from deteriorating further, sometimes a simple insole can prevent shin splints.

So before you purchase another pair of runners ask a staff member to check your old runners for pronation, supernation or flat foot ,to see whether a specific shoe of extra padding is required, It will save you hours spent rehabilitating injuries and a whole lot of pain.

Wade Botha

Bachelor of Sport Science HONS Exercise Science UKZN 2010

References:

· Galbraith, M, & Lavallee, M. (2009). Medial tibial stress syndrome: conservative treatment options. 2(3):127–133. Retrieved from Pubmed

· What Cause Shin Splints - Claude T. Moorman III

· Yates, B., White, S. (2004). The incidence and risk factors in the development of medial tibial stress syndrome among naval recruits. American Journal of Sports Medicine, 32(3), 772-780

· Craig, D. I. (2008). Medial Tibial Stress Syndrome: Evidence-Based Prevention. Journal of Athletic Training, 43(3), 316-318. Retrieved from EBSCOhost.

El Salvador wrap up!

El Salvador, pretty much the best trip I have ever been on, things started out a bit on the rough side, where at one point I was ready to forfeit the entire trip and run home to my comfort zone, but I’m glad now that I didn’t, I would never have experienced such an amazing country, or made the new friends I now have or seen and experienced that things I did.

So in a way now I’m glad that thing went the way they did, travelling alone all the way to El Salvador, was what I needed, before this trip I was terrified to go through international non English airports but now it doesn’t seem half as intimidating as before.

One thing I would change if I could, would be the rain, torrential rain that came down from Friday until Monday evening, causing floods and devastation in La Liebertad, and turned the ocean into a muddy mess with debris everywhere, only delaying the event by one day.

The event ran in contestable clean 3 – 5 foot surf at Punta Roca from day 1 to 5, with sun shine and light winds, the standard of surfing for a masters event was top level with names like Tom Curran, Layne Beachley, Juan Ashton, Heather Clarke and Fabio Gouvier.

Punta Roca is a super fun waves, exactly like they say it’s like Super tubes in J Bay but it runs a bit slower so its super makeable, we got to surf at Punta Roca after the event most days it was super crowded but plenty of waves the local kids didn’t like us surfing out there that much so there was plenty of hustling and just getting plain down burnt if you thought you were on a set, even though you did wait your turn.

So on our earlier day we all decided to surf the point our front of the hotel, also a cobble stone point with super fun right which ran for meters on end, some of the funest waves I’ve surfed in a long time, so Playa Conchalio took up most of our day light free time, surfing till dark watching the raddest sunsets which were more awesome every day.

On Saturday night we ventured into San Salvador which is the capital of El Salvador, we went to a Japanese restaurant called Kamakura, apparently they served the best sushi which had all the boys frothing, even I ate a piece, wasn’t half bad, but I stuck to my Chicken teriyaki.

We were greeted with 2- 2.5 foot small rights for the final day, Team South Africa managed a finalist in all 5 divisions, and ended up with 2 Silver medals, 2 Bronze and a copper medal, as well as the bronze medal over all, great result for a great team, the gold medal went to USA and Brazil took silver, Australia finished 5^th ha ha.

El Salvador is such a unique country, and one thing I learnt is that simplicity is the key to happiness, I wouldn’t say the people of la Liebertad were hard done by the had the basic necessities, T.V and internet as well, but they lived simple and I’ve never seen a happier nation of people living in the conditions they live in, the kids play out in the streets till 8:30 each night, kicking balls, playing with the million of pebbles that litter the beaches, and just always wearing a smile, and to see their stoke for surfing despite their equipment ,was moving.

So with two flight down I’m sitting in Sao Paulo Airport, waiting out the longest layover of my life, thinking back on the past 11 days of my life and how lucky I am to have been afforded these opportunities, thinking of the waves, the people, the new friends I have made and the awesome sunset that the people of El Salvador will see tonight, I really hope I return back to la Liebertad sometime soon, but for now it’s just two more flights and i’m back to reality, and I will have that blog on Shin splints out by next week.

Wade

El Salvador adventures

I got my boards and luggage!!

After 2 days of postponed contest due to the to town of La Liebertad being declared in a state of emergency due to 7 days of heavy tropical rain, which left whole trees , horses and the odd dog floating around the line up, the ISA World Masters Surfing Championships was given the green light today.

Today kicked off with the opening ceremony at Punta Roca , behind the podium, the flag carriers and sand pourers from each of the competing nations each had a turn to walk up onto the stage and empty their containers into the glass tank on the stage, team South Africa's sand came from Warner Beach, my home town which was pretty cool, it was also mixed with sand from Vic Bay. El Salvador and Switzerland poured pebbles into the tank because their beaches don't have sand but pebbles instead.

So team by team the tank filled, the result was awesome (see picture)!

The sun decided to show face today and by noon it had burned away majority of the clouds and we were blessed with a scorcher of a day!

10am saw the first heats hit the water, Punta Roca produced, broken up swell at first but as the day progressed the waves straightened out and there were so great waves on offer, chocolate barrels for everyone.

All the Saffa's that surfed advanced directly into qualifier round 2.

After the event the judges decided it was our turn to surf, Punta Roca was crowded so the Peruvian , Nino insisted that we jump in the van and head "10 minutes" down the coast, 10 minutes i Peruvian is 25 minutes in South African time i'll have you know.

with time not on our side, with sunset just around the corner, Nino took us on a nerve wrecking drive along the windy roads of La Liebertad ( i'm still not quite used to this driving on the other side of the road), we finally arrived at El Zonte , a fun looking right hand cobble stone point break , the tide was a bit high but it was good to get in the water even if it was for only 30 minutes and a mission over 1 million stones in the dark afterwards.

All in all the trip that started off with a couple hiccups , is starting to look like it's going to be great one!!

So here is to the rest of the adventure, oh and don't trust Peruvians when it comes to post contest surfs.

Wade