Fueling Movement: Protein + Hydration Edition
We are diving into 2 topics I get asked about a LOT in practice around movement and athletes: Hydration + Protein.
Hydration
If you have been in session with me, you know this is a topic I stand behind.
While our sweat is primarily water, it is also made up of electrolytes that have an essential role in our body. Optimal hydration requires a balance of both fluids and electrolytes. The most abundant electrolytes are sodium and chloride with potassium, magnesium, and calcium following right behind. Sodium, chloride, and potassium all help to regulate fluid balance while magnesium and calcium assist with muscle function and energy metabolism. Sugar or carbohydrates aren’t necessarily an electrolyte but are important to help regulate electrolytes in our body as well.
So how much fluid do we need? In the morning, use WUT (weight, urine, thirst). Is weight remaining somewhat stable day-to-day? Is urine darker than usual in the morning or are you outputting less frequently throughout the day? Are you thirsty and craving fluids? If at least 2 of the above markers are present, you could be experiencing dehydration.
Another good indicator is urine color 2 hours post activity. Is it lighter or darker when you started?
Hydrating PRE-training: consume salted fruits and/or vegetables that have higher water content such as salted tomatoes or salted watermelon.
DURING training: consume beverage that contains at least the following per 8 fluid ounces:
Sugars: 7-9.5 grams or 3-6% carbohydrate solution
Sodium 150-180mg
Potassium 60-75mg
POST training: consume broth-based soups, salted water-based fruits/vegetables, low carbohydrate electrolyte drinks. Your urine should be clear 2-3 hours post-training.
Can you find all of this in food? Absolutely! See below some great food sources of electrolytes to put with snacks and/or meals throughout the day.
Sodium: salted nuts, pretzels, crackers
Potassium: bananas, potatoes, citrus fruits
Magnesium: nut butters, seeds, spinach, beans
Calcium: milk, yogurt, cottage cheese, almonds, broccoli
Protein
What is protein? Protein is an essential macronutrient made up of smaller amino acids which have different functions in our bodies. A ‘complete protein’ has an adequate amount of all the 9 essential amino acids that we must consume through foods because our bodies cannot make them. Examples of complete protein foods are meat, poultry, fish, eggs, milk, quinoa, and soy proteins. In order to obtain all essential amino acids from protein sources, combining proteins can be helpful. For example, combining legumes and whole grains can provide all the 9 necessary amino acids that our bodies need.
Why is protein important? Proteins have many functions in our bodies including making and repairing cells, providing structure, transporting nutrients, and maintaining fluid balances. Athletes have higher activity levels and expend more energy making protein important for the recovery and strengthening process of our muscles.
Where can we find protein? Protein is found in many types of foods including animal and plant products. Some examples of protein-rich foods include meat, fish, poultry, nuts, seeds, legumes, eggs, and dairy products. Some examples of snacks high in protein include:
Greek yogurt
almonds, walnuts, cashews, or pumpkin seeds
beans and lentils
cottage cheese
tuna
These snacks can be paired with carbohydrates to keep you fuller and give you more energy. Some examples of carbohydrate snacks include
granola
whole grain toast
wheat crackers
fruit
So how much protein do athletes need? Protein needs vary from person-to-person based on activity levels, age, and overall food consumption. Increasing protein intake is not always beneficial because protein is best absorbed in amounts of approximately 20-25grams at a time. Our bodies are unable to use large amounts of protein so instead of cramming large amounts of protein in to one meal, you can optimize protein absorption by spreading protein-rich food throughout the day in various snacks and meals. When protein is eaten alongside carbohydrates and fats, our bodies can use the protein to repair muscle while using carbohydrates and fats as immediate energy sources.
When should athletes consume protein? The benefits of eating protein-rich foods within 2 hours of a workout have been proven to increase muscle mass. While timing can impact an athlete’s recovery, it is more important to focus on eating quality protein foods spread throughout the day.
Do we need protein powders? Protein powders are another way to increase protein consumption if we do not get enough food sources of protein in our diet.
Putting it in practice. Protein is an important nutrient that fuels and repairs our bodies. The most efficient way for our bodies to absorb protein is to eat protein throughout the day in the form of snacks and meals combined with carbohydrates and fats. A great way to maintain adequate protein intake is to keep protein-rich snacks on hand. Try leaving non-perishable snacks like peanut butter packets or beef jerky sticks in your car or sport bag!
As always, there is no right or wrong here. Just simple education. A big thing we focus on at Worley Nutrition Group is educating and empowering. There is so much misinformation out there and we see it all the time in our office. Education is power and hope you continue to take this into account as you fuel your body!