Author Archives: Ryan

Become a pro about PROtein

How much protein have you eaten today? If you are not sure how much protein you consumed today, you might want to make sure you are getting enough protein in your diet. Protein contributes to how our body’s everyday functions. Thus, it is time to become a pro about protein and learn the importance, benefits and how much protein you should have.

 

What is protein?

Proteins are the building blocks of life and are the second most important macromolecule (large molecule) in the body. The protein molecule is made up of twenty different building blocks commonly known as amino acids. These amino acids make up the protein molecule chain and come in all shapes, sizes and functionality depending on the length and formation of the amino acids that form this chain. You may have heard and might be wondering, why does the human body need to consume protein when it can produce it on its own? Well, within your body and out of the 20 amino acids, the body can only create 11 nonessential amino acids. Accordingly, it cannot produce the essential ones that account for the other nine of them. Therefore, the human body needs to consume these essential amino acids through foods/supplements as it is vital for functions such as tissue repair, growth of bones and muscles, and transportation of oxygen/nutrients, to name a few.

 

Caption: What is protein and why is it so important?                                                    Source: https://www.youtube.com/watch?v=CzBGa8KnM3Q

 

PRO-tein tips on consumption

We know protein is crucial for health, but what is the limit for consumption – what happens if we consume insufficient or excess amounts? The optimal protein intake amount for a somewhat inactive average man or woman is 56 grams and 46 grams per day, respectively. This amount translates to about 0.36 grams of protein per pound (g/lb) of body weight, according to the Recommended Dietary Allowance (RDA). The RDA is the average daily intake of a nutrient to fulfill the essential nutritional requirements – it provides the goal/minimum amount to consume to stay healthy. Knowing that 0.36 g/lb of protein is the ideal amount, what are the consequences of having a lack of or an excess intake in the amount of protein? Studies have shown that insufficient and excess quantities of protein for long durations restrict bodily function. For protein deficiencies, individuals will develop mood changes, weakness and fatigue, and hair, skin and nail problems. Whereas for an excess intake, dehydration, kidney damage, and increased cancer risk and heart disease may occur.

 

Caption: Do you need more protein than you think? Well, you might need more protein in your diet depending on your lifestyle.                                                         Source: https://www.youtube.com/watch?v=JeKn-ym6sgE

 

Do you want to be a PRO-tein athlete?

Although there are dire consequences for consuming an excess amount of protein, sometimes it is desirable depending on muscle mass, physique goals and how active an individual is. For athletes, protein intake increases by almost double the amount (1.4 to 2.0 g per kg of body weight) as more energy is used up and the body requires more nutrients to recover and repair muscles. Additionally, protein is essential for muscle growth and boosts metabolism, which assists in burning calories to a greater extent.

Sleep: The Key to Athletic Performance

 

Is Sleep Important?

How many hours of sleep did you get last night? Sleep is essential for all individuals as it allows the body to recover and perform at its best the next day. Whether in learning, a performance, or using your brain to understand and acquire knowledge, sleep allows one to do these tasks to the best of their ability. While sleep is important for everyone, it is crucial for athletes because to perform at a high level requires plenty of practice and skill/play memorization. Although it may seem best to train more and sleep less as an athlete, it is found that prioritizing sleep maximizes performance and maintains high effort and enthusiasm for an extended period of time. Additionally, it provides a more optimal mental and physical state.

Description: Sleeping Athlete                                                                                        Source: Men’s Journal

 

Sleep Restores Your Body Through REM & NREM Sleep

Firstly, sleeping allows the body to repair and restore muscles, cells and tissues that make up the body for us to perform to our highest capability. By sleeping for the suggested amount of hours, our body is able to go through 4 different stages of sleep, which include both rapid and non-rapid eye movement (REM & NREM) sleep. The first three stages make up NREM sleep and are where the body prepares itself for a deeper sleep later on by slowing down and relaxing everything in the body. Once a deep restorative sleep begins (stage three), physical repairs, restoration of energy, and solidifying memories and information learned in the brain occur. REM sleep is where most dreams occur to stimulate the neurons (nerves) in the brain that are important for learning and mental well-being. Lastly, all stages of sleep of both NREM and REM occur multiple times through the night and, as shown, are crucial in the process of recovery and consolidation of memories.

Description: “Benefits of Optimal Sleep                                                                          Source: Metrifit

 

Lack of sleep has consequences on performance 

Knowing the benefits of sleep, imagine the consequences of not getting enough sleep. Some noticeable signs in athletes not obtaining sufficient quality rest are their decreased reaction time, developing sickness, and being more quickly exhausted. Studies have supported this and there is a link between insufficient sleep and increased amounts of injuries. This consequence is serious as injuries can cause significant setbacks and ruin future professional careers. Watch this video to see more of the effects:

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Source: Performance Health Academy Network, “How Sleep Affects Athletic Performance and Mental Health” by Randy Cohen

 

So should athletes make the switch to get more sleep? Yes, they should! Multiple studies have observed and shown the incredible effects on the body and its significant benefits, as well as the dire consequences sleep can have on your athletic performance and other aspects of your life. Ultimately, athletics should make sleep a priority in their lives in order to maintain their high level of performance.