Protein Staples to Build Meals

Prioritising protein in your meals is one of the best things you can do for a stable diet. For some, it can be a little challenging to come up with ideas to build meals around a protein source. This week, we’re keeping things real simple as Coach Mitch provides a few of his staple protein sources and his favourite meals to build around them. Please note that every person has different energy requirements, so serving sizes will vary between people.

–  Greek Yogurt

1. Breakfast Parfait – Greek yogurt (1-2 servings), frozen blueberries for volume and flavour, heaped teaspoon of peanut butter, heaped teaspoon of raspberry jam, quarter cup of Pumpkin Seed & Flax granola. Granola can be swapped for any other granola or cereal of your choice. Makes for a delicious, protein dense start to the day!
2. Oreo Pudding Dessert – 1 serving of greek yogurt, 1 tablespoon sugar free chocolate Jell-O Pudding mix, 3-4 Oreo Thins crushed/broken. Light and tasty dessert after dinner, or a mid-day snack!

– Ground Turkey

1. Tacos – Ground turkey, sweet corn, black beans, salt, pepper and taco seasoning (feel free to make your own seasoning, I’m lazy). Lightly brown the ground turkey, add corn and black beans, season and simmer until cooked. Serve on soft or hardshell tortillas of your choosing. I like to serve with some form side salad – usually a large handful of broccoli slaw seasoned with salt and pepper, mixed with salsa. This helps to increase the volume of my meal without adding lots of calories.
2. Turkey Burger – Pretty straightforward. Season the ground turkey to your preference, ball up your burgers, flatten them and gently fry until cooked. Personally, I like to serve on a sourdough or brioche bun. Dress with your preferred condiments, and serve with a side salad. Leaner than ground beef, turkey burgers can make a great alternative for those who prefer to allocate calories elsewhere, such as dessert!

– Chicken Thighs

1. Sandwiches – A staple dinner of mine because it’s delicious, and extremely easy. Season chicken thighs with salt, pepper, garlic powder, and a little paprika. Fry chicken thighs until cooked, then set aside to rest for a few minutes. Serve on lightly toasted sourdough bread dressed with arugula, balsamic vinegar and a dash of dijon mustard. Pair with a homemade quinoa salad, or buy one from Costco for convenience, no shame here.
2. Rice bowl – Boil your desired serving of rice, season chicken thighs with your choice of seasoning. Fry chicken thighs until cooked, set them aside to rest, then cut into small pieces. Keep the leftover flavours in the pan. In the same pan, lightly toss some broccoli slaw and season the same as your chicken. Throw it all into a bowl and mix together. The beauty of this meal is every component is scaleable, and it’s easy to cook for multiple people.

These recipes are not written as vegan or plant forward, but each of these meals can easily be replicated with meat-free alternatives such as: tofu, tempeh, chickpeas/legumes, lentils, and more! Keep in mind, the best diet is one you can stick to for the long term. Something that is sustainable for you, built around foods you enjoy. If your day to day eating, meal structure, or nutritional knowledge is something you’re looking to improve, email kate@groundworkathletics.ca to book your FREE Nutrition Assessment today!

Nutrition for Men

As we mentioned in our last blog post, men and women have fairly similar dietary needs for the most part when it comes to macronutrients: protein, carbohydrates, and fats. There are, however, some important differences that are worth paying attention to when it comes to micronutrients. Micronutrients are equally important for optimizing your physical and physiological health. But before you go running to the supplement store, let’s take a look at how you can find some of these key micronutrients through whole foods:

Zinc (11mg/day):

Plays a key role in reproductive and immune function, as well as the metabolism of testosterone. Helps maintain male reproductive health, muscle mass, and overall vitality. Can be found in shellfish (oysters, crab, lobster), red meat (particularly beef and lamb), and legumes such as chickpeas, lentils, and beans. While the zinc content in plant foods may be lower compared to animal sources, they can still contribute to overall zinc intake, especially in vegetarian or vegan diets.

Magnesium (400-420mg/day):

Adequate magnesium levels can support strength, endurance, and optimal muscle function during physical activity and exercise. It also helps regulate heart rhythm, blood pressure, and vascular tone. While magnesium needs can vary based on factors like age and activity level, men often require more magnesium than women due to their typically larger body size and muscle mass. Foods such as spinach, kale, and collard greens are excellent sources of magnesium. It can also be sourced from nuts and seeds (such as almonds, cashews, peanuts, pumpkin seeds, sunflower seeds) and whole grains (oats, quinoa, brown rice, whole wheat)

Vitamin E (15mg/day):

Vitamin E serves as a potent antioxidant in the body, helping to neutralize free radicals that could cause poor fertility in men. It may also play a role in supporting prostate health, particularly in reducing the risk of prostate cancer and other prostate-related conditions. Like Magnesium, Vitamin E can also be found in nuts, seeds, and leafy greens. Certain vegetable oils are rich in vitamin E such as sunflower oil, safflower oil, and olive oil.

While men and women roughly have the same dietary needs when it comes to protein, carbohydrates,
and fats, women have higher micronutrient requirements due to physical and hormonal changes from
menstruation, pregnancy, and menopause. In addition to this, women are more likely to restrict calories
or skip meals, making it even more difficult to get crucial vitamins and minerals that help maintain bone
density, reduce fatigue, balance hormones and mood, and decrease the risk of chronic disease. Rather
than filling your cabinets with supplements, women can focus on nutrient rich foods to boost these key
micronutrients:

– Folic Acid/Vitamin B9 (400mcg/day, 600mcg if pregnant, 500mcg if breastfeeding): Helps make
blood cells and DNA for new cells, as well as prevents rare genetic defects in the first three
months of pregnancy. Found in spinach, dark leafy green vegetables, nuts, beans, whole grains,
oranges, chicken, and lean beef.

– Iron (8-27mg/day depending on age and pregnancy): Creates hemoglobin which carries oxygen
in the blood. Women lose iron every menstruation, and pregnant women require more iron to
supply blood for their fetus. Red meat, chicken, seafood, iron fortified grains, oysters, beans,
spinach, and tofu are rich in iron, which is better absorbed when paired with vitamin C (ie. most
fruits and vegetables). A supplement may also be recommended by a doctor for women with
heavy menstruation, pregnancy, and blood donors.

– Calcium (1000-1300mg/day depending on age): Helps muscles work, builds strong bones and
teeth, and reduces the risk of osteoporosis, especially when paired with resistance training.
Menopausal women especially need to increase their calcium to slow the bone loss that comes
from the loss of estrogen. Found in leafy greens, dairy, sardines, canned salmon, tofu, and
tahini.

– Magnesium (310-320mg/day): Absorbs calcium from the blood into bones; calcium cannot be
used without it, so look for rich food sources like leafy greens, nuts, seeds, legumes, and whole
grains.

– Vitamin D (600IU/day): Aids the body in using calcium and phosphorous to build strong bones
and teeth. It can only be attained through direct sunlight for half an hour, though absorption can
be limited by time of day, cloud cover, smog, skin pigmentation, and sunscreen, so it’s good to
add foods like fatty fish, shrimp, eggs, and fortified foods such as milk, margarine, and soy
beverages, and possibly a supplement.

Most of us consume caffeine to help us wake up in the morning, or stay awake in the afternoon. Even with that in mind, how often do you consider the impact it is having on your sleep? You hit an energy lull in the afternoon, you grab a pick-me-up coffee and suddenly, instead of counting sheep, you’re counting how many hours of sleep you’re going to get. Sound familiar? As much as we may love our coffee, green tea, etc. it is important to be aware of its sleep reducing side effects. Here are just three ways in which caffeine can affect your sleep:

• Sleep Onset Delay:

  If you consume caffeine too close to your bedtime, it can interfere with the process of falling asleep, leading to sleep onset delay. Caffeine blocks the action of adenosine, a neurotransmitter that promotes sleep and relaxation. By doing so, it increases alertness and can make it difficult for you to initiate sleep when you want to.

• Reduced Deep Sleep:

  Caffeine can also affect the composition of your sleep stages. While it might not necessarily reduce the total amount of sleep, it can impact the distribution of sleep stages. Deep sleep, also known as slow-wave sleep, is important for physical restoration, memory consolidation, and overall restfulness. Caffeine intake, particularly in the hours leading up to sleep, can reduce the amount of deep sleep you get, leaving you feeling less refreshed and more fatigued the next day.

• More Nighttime Awakenings:

  Consuming caffeine, especially later in the afternoon or evening, can disrupt the continuity of your sleep. It can increase the number of times you wake up during the night, even if you don’t fully remember waking up. This can fragment your sleep and make it less restful overall, as your sleep cycles are interrupted, preventing you from going through the full progression of sleep stages.

It’s worth noting that individual sensitivity to caffeine varies. Some people are more tolerant to its effects and can consume caffeine closer to bedtime without significant sleep disturbances, while others might experience disruptions even if they consume caffeine earlier in the day. Here are a few ways to mitigate the impact on your sleep quality:

• Time Your Caffeine Intake:

  If you’re particularly sensitive to caffeine’s sleep-disrupting effects, it’s best to consume caffeine earlier in the day. Avoid consuming caffeine at least 6 hours before your intended bedtime. This allows your body enough time to process and eliminate most of the caffeine from your system, reducing its impact on sleep onset and quality.

• Opt for Decaffeinated Varieties:

  If you enjoy beverages like coffee and tea but want to avoid the sleep disruptions, opt for decaffeinated versions. These contain significantly less caffeine and can be a suitable alternative, especially in the afternoon and evening.

• Be Mindful of Hidden Caffeine:

  Keep in mind that caffeine can be present in unexpected places, such as soda, chocolate, certain medications, and some herbal supplements. Always read labels and be aware of the caffeine content in products you consume.

Please note that while caffeine may have potential benefits, individual responses can vary, and excessive consumption or sensitivity to caffeine can lead to negative effects. It is important to consume caffeine in moderation and consider personal health conditions and sensitivities. To learn more about your nutrition habits and how to optimize them, book your complimentary, comprehensive nutrition assessment today. Fill out the form below, or email kate@groundworkathletics.ca to get started!

Eating 150g of Protein

One of the hardest nutrition challenges people face in the gym is increasing their protein intake to build muscle. Studies suggest the optimum amount required is between 1.2-1.6g per kilogram of bodyweight per day, so a 200lbs (91kg) individual would require between 109-146g of protein per day. While this may sound daunting, it can be easy with proper meal planning—here’s what a day could look like to get 150g of protein without supplementing:

Breakfast: Overnight Oats, 25g protein

– ½ cup blueberries
– ½ cup quick oats
– ½ cup Joyya ultrafiltered milk
– 2 tbs peanut butter
– 2-4 tbs maple syrup or NSA syrup
– 1 tbs chia seeds

Morning Snack: 1/3 Cup of Trail Mix with a Grande Cappuccino, 15g protein

Lunch: Tuna & Salad Wrap, 38g protein

– ½ bag of Sweet Kale Salad Kit
– 1 Can of Flaked Tuna
– 1 Tortilla

Afternoon Snack: Yogurt Parfait, 20g protein

– 200g Greek Yogurt
– 1 cup mixed berries
– 25g of high protein granola (such as Kashi cereal, Nature Valley granola, etc)

Dinner: Cheesy Jalapeno Chicken (150g) with Rice, 52g protein

– Find the recipe here: https://www.thechunkychef.com/one-pan-cheesy-jalapeno-chicken/

Remember, don’t get too caught up in the numbers; if you eat every 3-4 hours or 3-6 meals &
snacks/day and incorporate some form of protein into every meal, you are likely hitting your optimal
protein intake for muscle building.

Dietary Fats – Which ones and how much?

When it comes to incorporating fats into your diet, people tend to think everything should be “low-fat”,  or may be unsure how much fat they should consume and from what sources. It’s important to keep in mind that while fats should be consumed with some moderation, they also provide numerous health benefits that should not be overlooked

Here are three reasons why including healthy fats in your diet is important:

• Nutrient Absorption: Many vitamins and nutrients, such as vitamins A, D, E, and K, are fat-soluble, meaning they require fat to be absorbed and utilized by the body. Including healthy fats in your meals helps enhance the absorption of these important nutrients, promoting overall health and well-being.
• Cell Structure and Function: Fats are essential components of cell membranes and play a crucial role in maintaining cell structure and function. They help regulate the transport of nutrients and substances in and out of cells, support cell signaling pathways, and contribute to the integrity and flexibility of cell membranes.
• Hormone Production: Healthy fats are necessary for the synthesis and production of hormones in the body. Hormones play a vital role in numerous physiological processes, including metabolism, reproduction, growth, and stress response. Consuming adequate amounts of healthy fats supports hormone balance and overall hormonal health.

Health Canada recommends that fats should contribute between 20% and 35% of total daily calories. Within this range, they emphasize choosing healthy sources of fats, particularly unsaturated fats. For example, a 2,000-calorie diet would correspond to about 44 to 78 grams of fat per day.

Examples of nutrient-rich, unsaturated fat sources and what benefits they have in store are:

• Avocado: Avocados are rich in monounsaturated fats, which are heart-healthy fats that can help lower LDL (bad) cholesterol levels while maintaining or increasing HDL (good) cholesterol levels. They also contain fiber, potassium, and various vitamins and minerals, making them a nutritious addition to any diet.
• Salmon: Salmon is a fatty fish that is an excellent source of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Omega-3 fatty acids are known for their anti-inflammatory properties and are beneficial for heart health, brain function, and reducing the risk of chronic diseases such as heart disease and arthritis.
• Nuts and Seeds: Nuts and seeds such as almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats, including monounsaturated and polyunsaturated fats, as well as omega-3 fatty acids. They also provide protein, fiber, vitamins, and minerals. Consuming nuts and seeds in moderation may help reduce the risk of heart disease, lower LDL cholesterol levels, and support overall health and satiety.

Health Canada also advises limiting saturated (butter, cheese, fatty cuts of meat) fat intake to less than 10% of total daily calories and to avoid trans (cakes, cookies, french fries, donuts) fats as much as possible. Saturated fats are mainly found in animal products such as red/cured meats and dairy, while trans fats are often found in processed and fried foods.

As with any dietary guideline, individual needs may vary based on factors such as age, sex, activity level, and health status. It’s always a good idea to consult with a healthcare professional or registered dietitian for personalized nutrition advice tailored to your specific needs and goals.