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True Confession, When Protein Wasn’t A Priority

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I’m Good… Not!

You may think that you’re getting enough protein in your diet, but the results may surprise you. Like many people, I like to think that I know how important protein is especially as we age while still wanting to stay lean and in good shape. After tracking my own diet, I was surprised to discover how much less protein I was consuming than I thought. After taking a closer look at my typical food intake and evaluating my nutritional needs, I decided to double down and focused on ways to improve my protein intake. Read on to find out more about my discoveries and the steps I took to bring up my protein intake.

Nutrition Audit 

I always been a health-minded person, heck I’m an active personal trainer and am conscious of the importance of protein in my diet. As a matter of regular maintenance I decided it was time for a review and did a quick nutrition audit to check out my macros, including my daily intakes of protein, fiber and fluids over a 3 day window. I thought I was getting enough if not close to the full amount on most days but after seeing the numbers in MyFitnessPal(1) I realized I was eating less protein than I thought. Even with a margin of error I had tapered off course and was about to lose out,

Protein For Health

 

During the colder months, I sometimes have oatmeal but it has very little protein even with added milk. For snacks, I was having fruit or nuts which were also low in protein and often my lunches were good or at least ok for fiber, fat and carbs but lacking in protein with supper about the same. Now most of us know how protein is so essential for building muscles and maintaining a healthy weight, but I’ve also learned that protein can even help certain medical conditions(2) that arise or are exasperated by insufficient  protein or deficiency. If you’re over 30, 40…. or 50+ like myself we pay attention to this that. Generally the recommended daily allowance is 0.8 grams of protein per kilogram of body weight but this is highly subjective as high performance training can require significantly more but either way I was falling short for my own goals, and I needed to make some changes. 

  

More Protein Easy

 

I knew that by making adjustments I would feel better and perform at a higher level than my chronological age and truth be told there was really nothing hard about it, everyone can do it. After a day or two of intentional eating it was easy to add a meaningful amount of protein in my diet by simply swapping or adding a few things. 

 

First I found that adding protein powder(3) to my oatmeal and smoothies made the biggest difference. Next, adding Greek yogurt or hard boiled eggs to my snacks helped and of course including more lean meat and seafood sealed the deal.

 

Take This

While this post is only a general overview of my nutritional overhaul I also corrected my macros and meal timing which improved digestion, supported my gut microbiome(4) and removed the friction creeping between my lifestyle and circadian sleep / wake rhythm. 

Basically the most important take away IMO is having enough protein with each meal helps you function, feel and perform better, it also helps you to avoid some negatives(2) that accompany regular deficiency of protein whether you train like a beast or not at all.

Protein Helps Me

Did correcting my protein intake really make a difference in how I feel? Absolutely yes, as my nutritional intake became more protein balanced, I felt an increase in positive mood, improved mental aquity, physical energy and strength during training. Did it affect my muscles too, again yes, the training command stimulus was more easily received by my muscles which began to respond with a longer lasting pump, faster recovery and a generally fuller feeling between training sessions. This helped me improve muscle quality, which in turn helped me burn more calories and lose fat even while at rest simply because I met my protein needs. 

The Right Amount Of Protein Improves Quality Of Life

Over the years my vision for my own training has evolved and I have learned a lot about the importance of protein in a diet including how to make sure I keep getting enough. 

Getting enough protein is not a chore, it’s an investment with a high rate of return. Becoming more protein conscious has become an important part of my lifestyle that keeps me feeling great  and performing in best for for whatever life throws at me. 
This is the way. 

Next up 

In my next post, we’ll look at why calories matter and how macronutrient choices  can help you improve your body composition.  

Best, 

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About the author:

On a mission to improve wellbeing and quality of life through 
training and nutrition, Neil blogs at iSmart Nutrition 
and is a Gen-X Fitness Lifestyle Coach at Champion Fit 365.

References:
(1) https://www.myfitnesspal.com/
(2) https://www.healthline.com/nutrition/protein-deficiency-symptoms
(3) https://ismartnutrition.com/product-category/protein/
(4) https://ismartnutrition.com/product-category/probiotic/

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Supplements That Take You To The Next Level

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As a professional bassist and co-founder of ROOM 1742, Frank Petrillo understands the importance of staying fit and healthy in order to stay at the top of his game. The demands of his profession require a lot of energy and stamina, so he makes sure to maintain a balanced diet and exercise routine.

One of Frank’s favorite ways to stay energized and fueled is by incorporating lean protein and other nutrient-rich foods into his daily diet. He especially loves whey protein, which is a great source of essential amino acids, and L-Glutamine, which is a powerful muscle-recovery supplement. These two staples help him to stay strong and maintain his performance level as he hits the stage.

Not only does Frank rely on high-quality protein and supplements to keep him going, but he also takes a holistic approach to his overall health and wellness. He understands that nutrition is a key factor in his success, and he takes the time to incorporate healthy, balanced meals into his daily routine. He also makes sure to get plenty of exercise and rest, so he can stay energized and focused on his music and career.

Frank knows how important it is to maintain his health and fitness in order to stay at the top of his game. He relies on lean protein, L-Glutamine, and a balanced diet and exercise routine to keep him going strong in a demanding profession. With Frank’s commitment to nutrition and fitness, he’s sure to keep rocking the stage for years to come.

About ROOM 1742 

www.room1742music.com

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Never Without My Protein

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What is glutathione and why is it so important?

If you don’t know that glutathione is an antioxidant that is naturally produced in our cells and one of the most under appreciated benefits of daily supplementation of whey protein, this article is for you.

Glutathione is a biochemical created in the body to protect itself from oxidization or in other words stress on a cellular level. Glutathione or GSH is an antioxidant just like vitamin C, vitamin E or polyphenols and Carotenoids but while these are found in foods GSH is manufactured by Our bodies at a cellular level independent of any antioxidants found through our nutritional intake. While GSH creation Is independent of other dietary antioxidants GSH does require specific protein building blocks or amino acids such as cysteine, glycine and glutamate in order to be synthesized.

Glutathione (GSH) Benefits

  • Antioxidant
  • Detoxifier
  • Immune Booster
  • Promotes Cellular Repair and Defense
  • Can Help In Treatment of Various Disease
  • Decreases Stress
  • May Support Mental Stability
  • Anti-Aging

Research demonstrates that daily supplementation of whey protein enhances the body’s production of an endogenous (meaning made in the body, aka, homemade) antioxidant, glutathione.

Of important note is that glutathione production is limited by cysteine or in other words without enough of the amino acid cysteine, glutathione production will be hammered or simply not take place within the cells.

Here’s where it gets really interesting, here’s where the protein comes in. Cystine is found in high concentrations in whey protein, so supplementing whey protein supports the body’s production of GSH which is very important as this powerful homemade antioxidant is important for optimal health And is actually considered a marker of resilience that diminishes as we get older.  Interesting you say, read on.

Glutathione stabilizes oxidative stress, More precisely reactive oxygen species or ROS, by donating electrons. Glutathione remedies the reactivity of ROS by adding an electron to the ROS thus creating stability and counteracting harmful affect.

Unfortunately our ROS is made in our bodies all the time as a byproduct of environmental toxins, processed dietary sugar access, psychological stress, smoking, the rancid oils in our favorite processed foods, poor sleeping patterns and yes sadly even in the healthy stress from workouts. There is no way to completely stop the production of ROS.

Fortunately there is a way to fight ROS production By making sure our bodies can produce as much GSH as possible to compliment a healthy lifestyle that expressly counters the production of ROS and supplementing cysteine in whey protein is one of the best ways to give your body what it needs to synthesise higher amounts of the protective glutathione.

iSmart Nutrition carries several protein products made from the highest quality whey protein isolate available made from the happiest grass fed cows in North America and New Zealand that are free of rBGH [recombinant growth hormone].

About the Author 

Neil Damackine is a Certified Personal Trainer and Sports Nutrition Specialist who enjoys working with high performing clients in high stress careers who use exercise and nutrition to improve their quality of life. 

Balanced Nutrition for Entrepreneur Families, Yes You Can!

Balanced Nutrition for Entrepreneur Families, Yes You Can!

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Summer is the time to kick back and relax, but some things should not be compromised, even if — perhaps especially if — you are a busy entrepreneur. Your nutrition plan can be flexible while maintaining non-negotiable elements. Sticking to a balanced diet at home and away is vital in keeping you and your family physically and mentally healthy. While it’s perfectly okay to eat tasty treats every now and then, it’s important to resist the temptation to snack all day, hit the drive-through when you’re on the run or reach for ice cream after every meal, even if you’re hyped and in the midst of launching your dreams.

Another healthy fact to chew on: being more mindful of your nutrition will help you feel happier overall, which will boost your personal and professional life and might even help you create greater balance between the two. You might not need or want to overhaul your diet overnight, but making small positive steps will help you build better lasting habits. These tips from iSmart Nutrition.com  will help you do just that.

The Balancing Act

It’s no secret that a balanced diet is crucial for a child’s growth and development, but did you know what you eat also has an impact on how you feel? Meals that we consume each day have a direct correlation to our mental health. A balanced diet can help reduce depression and anxiety and help you cope with stress.

Summer is no time to slack in your eating habits, so make sure you and your family are eating a balanced diet. This means eating plenty of fresh fruits and vegetables, whole grains, and lean proteins. It’s also important to look for foods that will help you keep your gut health in check; for example, this recipe for tangy guacamole is both gut-health-friendly and extremely tasty. Keep in mind, however, that healthy eating is a lifestyle, and it’s perfectly fine to treat yourself to a sweet summer treat every now and then.

Avoid Restrictions and Reward Systems

If you have picky eaters in the family, it can feel downright impossible getting them to eat right. It might feel counterintuitive but according to Psychology Today, avoid using any sort of restrictions or reward programs. Too often these tactics have a tendency to backfire,. Telling them they can’t have that chocolate chip cookie only makes them want it more and letting them have dessert as a reward for eating all their veggies teaches them to value cake over healthy options.

Try this instead, simply keep any foods you do not want eaten out of the house and stock up on healthy snack alternatives carrots and hummus are good. If you have a child who is able to get themselves a snack-on, try pre-cutting apple slices for easy access. The easier it is for kids to get the snacks on their own, the more likely they will reach for it.

Plan Your Meals in Advanced

Cooking your own food has numerous advantages. It allows you to control exactly what you are eating and your portion size, making it easier to sustain a balanced diet. But many people fall into the trap of unhealthy eating habits because they are pressed for time and just want to grab something quick.

This is why, when possible, you should plan your meals in advance. This is where meal prepping becomes your best friend. You can easily take one day of the week to plan out all your meals in advance. This way when you come home late from work, you do not have to sacrifice your balanced diet.

Eat as a Family

Another great way to make sure your family is eating healthy is to sit down and eat together. This is taking control over what is in the food they’re eating while leading by example. If they see you enjoying a healthy salad and nice cuts of well prepared meats, they will be more likely to follow this example as the get older.

Family meals are also a great chance to bond with everyone at the table. Sitting and eating  together gives everyone a chance to talk about their day and stay involved in each other’s lives. In fact, studies have shown that sitting down for a meal with your kids provides them with a sense of comfort and stability.

A Helping of  Exercise with that?

Nutrition is very important, when rounded out with regular exercise a powerful healthy-living lifestyle emerges to sustain thriving individuals and families. Physical activity isn’t just great for your physique, it also has huge brain benefits, increasing your cognitive function so you’re more productive, focused, and emotionally-balanced. If you’re new to exercise, start slowly so you begin to build a foundation. For instance, set aside some time a few days a week to dedicate to fitness, even if it’s just 30 minutes taking a walk around your neighbourhood. From there, you can build up to running for 5 minutes and walking for 20, and so on.

Commit to a Living Your Best Life

It is important to not view eating healthy as a challenge. As you build good habits and learn what you should and should not be eating, you’ll find eating a balanced diet comes naturally. The earlier you start incorporating these new habits, the better they will stick and don’t be afraid to start small. 

About the Author 

Elena Stewart is a certified life coach specializing in career guidance, with a background in Mindfulness-Based Meditation, Eye Movement Desensitization and Reprocessing (EMDR) therapy. Elena is also a Registered Yoga Teacher. 

Visit her site at: elenastewart.com