Get the Right Fuel for Your Workout

When we exercise, muscle tissue is constantly breaking down (you know this is happening when you feel the “burn.” that’s the buildup of lactic acid causing muscles to break down.) Protein is necessary for the recovery and rebuilding process. The best protein sources for our bones and kidneys are those from plants… beans, lentils, split peas, nuts, seeds, whole grains, and vegetables (did you know broccoli has as much protein in 1 stalk as a slice of turkey? bring on the greens, fitness friends!). To calculate your exercising protein needs, multiply 0.5 grams for every pound of body weight. A 150-pound ice skater needs about 75 grams of protein per day. That stalk of broccoli has 7 grams of protein. Put it atop a cup of brown rice with a half-cup of lentils and you’ve already eaten 20 grams of protein for the day! Pre- and post-workout drinks that include some protein may also help in muscle repair. Try smoothies made with almond milk and add soy or rice protein powder. Cheers!

Iron is also key for building muscle and maintaining endurance. Great sources include whole grain cereals fortified with iron, legumes (beans, peas and peanuts), dried fruit (especially raisins), and cruciferous vegetables (broccoli, cauliflower, cabbage, and all the other stinky veggies). You’ll want to combine these with foods high in vitamin C, such as citrus fruits and berries; this will aid your body in absorbing and utilizing iron.

Next on the list: Calcium & Vitamin D. They’re crucial for a healthy heart, and properly functioning muscles, nerves, and bones. Ever considered working out without these body parts? Not a good idea! Super calcium sources include fortified non-dairy milks and juices as well as dark leafy greens (more stinky cruciferous leafies, please!), almonds, sesame seeds (and their pureed form–tahini–found in most hummus concoctions), and dried figs. Very few foods in nature contain vitamin D, since we are meant to get it from the sun. However, it’s impossible to get adequate vitamin D from the sun from November to February if you live above 42 degrees north latitude (northern CA to Boston), or if you wear SPF 8 or greater. Therefore, fortified foods and supplements are essential for meeting vitamin D needs. During sunny months, 5 to 30 minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back without sunscreen is all you need to meet your needs.

Zinc is another big whig when it comes up feeding your fitness fuel. Zinc is high in protein-rich foods (see above), but it’s especially high in pumpkin seeds. Yet another reason to celebrate the gourd!

Last but not least, Vitamin B-12 is essential for metabolism and making use of the energy stored in food. Vitamin B-12 is only found in reliable amounts in animal products. We used to get plenty of B-12 when we ate our poorly washed, home-grown produce. However, now that we wash, re-wash, and sanitize our foods so heavily, there’s not a whole lot of B-12 left. So, rather than chowing down on dirt, try fortified non-dairy milks, cereals, and vitamin supplements — they’re fantastic sources.

Don't Keep Up the Pace...Why Interval Training is Actually Better for You

Lately, experts have been reminding us about interval training, which gives the busiest among us hope for even better gym pay off. Although fitness advice seems to change all the time, serious athletes and Olympians have been doing interval training for decades, and seeing about twice the results of a regular cardio workout. It’s beginning to come into the spotlight again, with people having less and less time to fit a traditional workout into their day.

An article on NY Times online says experts believe adding interval training just a few days a week will show great improvements in fat burning and endurance as opposed to a long continuous cardio workout. These studies have been done with young adults (in varying degrees of physical fitness) using stationary bikes and treadmills. The results showed that all subjects saw about a 36% increase in fat burned in a short interval training session as opposed to longer moderate cardio session.

Experts believe results like these can be duplicated on various pieces of and outdoor activities. While there isn’t an exact plan to stick to, you could cut your hour or so moderate session to 25 minutes, consisting of 4 minute bursts with 3 minutes of recovery in between. It could also be 1 minute bursts with 3 minutes recovery. What’s important is that you experience intense times of working at about 85% capacity, and then moderate to light exertion to get the heart rate almost back down to normal before starting the cycle again. You can sub your regular cardio days with this, or incorporate it at least 2-3 days a week.

The fat burning and cardiovascular results are shown to be evident in just a few weeks, so even if you are in the final wedding countdown, you could surely benefit from the boost switching to intervals would provide. Remember that it’s important to warm up beforehand, and that while you should feel breathless, you don’t want to work your self to exhaustion. Those of you who work out on your own can consult a doctor or trainer for further advice and recommendations that are personalized to your fitness level, schedule, and goals.

Vegan Fitness Nutrition

We know that foods derived from animal products (meat, fish, poultry, eggs and dairy products) aren’t necessary to live a long and healthy life- in fact, quite the contrary. But these protein sources aside, active people especially should take care to get enough protein into the diet. After all, when one is training, one is breaking down muscle tissue (you know this is happening when you feel the "burn;" this is caused by the buildup of lactic acid in the muscles, which causes them to break down) and protein is necessary for the recovery and rebuilding process. Vegan athletes have to pay more attention to dietary choices and food combinations in order ensure the absorption of enough high-quality protein. 

What May Be Missing

In addition to protein, vegans may be missing the following nutrients in their diet:

-        iron

-        calcium

-        vitamins B-12 and D

-        zinc

Iron is quite important for building muscle and endurance. If you aren't going to get this from beef, you're going to have to make sure you're eating the following on a regular basis:

-        whole grain cereals fortified with iron

-        legumes (beans, peas and peanuts)

-        dried fruit (especially raisins)

-        cruciferous vegetables (broccoli, cauliflower and cabbage)

In addition, you will want to combine these with foods high in vitamin C, such as citrus fruits and berries; this will aid your body in absorbing and utilizing iron.

In lieu of dairy products, instead load up on  fortified soy products as well as leafy greens to keep bones strong with sufficient calcium: mustard, kale and chard are powerhouse foods in this regard, as well as dried figs. Sesame seeds are also a decent source of calcium; a unique form of nut butter made from sesame, called tahini, is available in many Middle Eastern specialty stores and combines well with sweet as well as savory foods.

Protein?

Rice and beans together make a complete protein – or almost any combination of grain and legumes. However, peanuts (which are actually legumes, not nuts) and soybeans provide complete proteins that are of the same quality as that derived from fish, poultry, dairy or eggs. Most tree nuts are also good sources of protein, and provide the additional benefit of healthy oils, such as omega-3 (also found in olive oil).

The Tough Ones

Vitamin B-12 is essential for metabolism and making use of the energy stored in food. Unfortunately, the only reliable source of this nutrient is in animal-based foods. Whole grains cereals and soy milk are often vitamin B-12 fortified, but one would have to consume a great deal in order to get this nutrient in sufficient amounts from these vegetable-based sources alone. Therefore, vegan athletes may need to take B-12 supplements.

The same is true of zinc, which is vital for healthy respiratory and digestive functions. Fortunately, these supplements are not expensive – so make certain you have these on hand, especially when in training.

Ward off Seasonal Cold & Flu with Yoga!

A recent story on NPR sheds some light on evidence that may help keep you from one thing that everyone dreads – catching a cold or flu this season. The British Journal of Sports Medicine study cited in the story found that people who exercised five days a week got sick for 40% fewer days than those who did so one day or less. While the exact reason why this is the case is still only speculation in the scientific community, there seems to be a clear correlation here. A similar study by the Fred Hutchinson Cancer Research Center in Seattle found results that mirror these findings as well.

Dr. David Neiman of Appalachian State University adds another layer to this, saying that after 90 minutes of high exertion- like long distance running- our defenses instead go down, opening us up to sickness for up to 24 hours following exercising. So the key here is not to wear yourself out and inhibit your body’s defenses.

Yoga is a great option for reaping these benefits, since each person practices to his or her own ability so as not to be hard on the body. The meditative aspect of practice serves as a one-two punch by helping to manage stress, which we know only impedes the immune system further. In addition to lowering stress levels, yoga has been lauded for centuries for improving strength, posture, flexibility, concentration, heart and lung health, and so much more.

The implications of the study are that one is exercising for at least 20 minutes on each of those 5 days, so whether you can attend an hour class or practice at home for only a half hour, most of us can certainly find the time. Even 15 minutes at the beginning and end of a busy day is great. Alternating days of yoga and cardio is also a great option to vary your routine, and in return, your fitness benefits.

Where else besides yoga class can you go to stay in shape, flu-free, and sane this holiday season? There’s nowhere better.

In peace and health.