Iron Deficiency and Athletes Ilana Katz MS, RD, CSSD

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Iron is a trace element, meaning it is present in the body in extremely small amounts. However, it plays a critical role in human metabolism. Iron forms the oxygen transporting compounds in blood (hemoglobin) and in muscle (myoglobin). Iron absorption by the body is determined by the amount already stored relative to a constant level. In other words, the lower the stored levels of iron (called serum ferritin), the more room there is for iron absorption. Marginal iron intake creates a risk for low iron stores, which in turn can lead to iron deficiency anemia and poor oxygen carrying, diminished energy and poor athletic performance. When excess iron is absorbed (called hemochromatosis), the risk of liver or heart damage arises.  Therefore iron intake is about keeping a balance.

Because iron deficiency is a buzz word in the athletic community, many athletes lean towards iron supplementation if they experience poor performance.  However, iron deficiency is only one of the many causes of poor athletic performance or low energy levels in athletes. Iron supplementation is not recommended if iron levels stores are in fact normal because of vastly individual absorption rates. Before blaming iron as the low performance culprit, the metabolism of iron, the stages of low iron stores and iron deficiency anemia must be understood.

 

 

Stages of Depletion

Iron depletion occurs in stages.  Initial iron depletion is difficult to detect because even though iron stores may deplete, hemoglobin itself is still in normal ranges. This is called iron deficiency without anemia. Even at this stage, athletic performance will suffer. Anemia is the final stage of iron depletion diagnosed when the hemoglobin concentration itself is low. A blood test is the only sure way to diagnose anemia.   Clinical symptoms and performance capacity can vary between individuals at each stage of the iron depletion. Typically, a low iron level which result in the degradation of blood gas transport, negatively affects aerobic capacity, endurance, and overall exercise performance.  Chronic fatigue, high exercise heart rate, low power, frequent injury, recurring illness, loss of interest in exercise, lethargy, sleepiness, apathy, poor concentration and irritability are symptomatic.  Secondary symptoms also include poor appetite and diminished immunity.  Since many of these symptoms are also common to over-training, a blood test should always be performed for proper diagnosis.

Athletes and Iron depletion

Athletes are generally at an increased risk for iron depletion because iron lost thorough sweat can amount to 0.3 – 0.4 mg per liter. Adolescents and vegetarian athletes are particularly at risk because  meeting iron requirements by diet for them is a challenge – adolescents, because of their growth state and increased requirements, and vegetarians because iron from plant sources is not as bioavailable as iron from animal sources. Animal iron, or heme iron, provides most of the iron absorbed through diet.  Females, through menstrual blood loss, are also more susceptible to lower iron stores than males. Other factors particular to athletes that increase iron depletion include increase in gastrointestinal blood loss after running, hematuria (presence of hemoglobin or myoglobin in the urine), which results from the red blood cell rupture caused by the foot striking the ground or by mechanical stress in the muscle.

Routine iron screening is essential for athletes, particularly those that are overly concerned with weight management for their sport. Iron levels are individualized and regular blood work will protect against actual iron deficiency and misinterpreting a single blood test as sports anemia (blood hemodilution).  Sports anemia refers to a condition often found in endurance athletes when low hemoglobin levels are evident but normal levels of other iron status indicators are normal and often occurs when intensity of training rapidly increases after a rest period. It is not a true anemia. The hemoglobin concentration is low due to a blood volume increase, a common and positive phenomenon as training increases. To minimize the false reading of sports anemia, blood tests should preferably be done prior to the start of the sports season to establish individual baselines.

 

Once blood tests detect low iron stores, dedication and careful meal planning are necessary to ensure one’s diets includes foods rich in iron, especially the more absorbable heme iron from animal sources.  Furthermore, foods that aid in iron absorption should be included with foods rich in iron and foods that block iron absorption should be excluded. Vitamin C improves iron absorption. Calcium, caffeine, tannins (acidic, astringent substance found in tea, wine and some vegetables), phytates and oxalates (chemical compounds found in grains, bran and leafy green vegetables) impair iron absorption.

Care must be taken to not eliminate iron sources when either modifying diet or traveling to places that require dietary modification.  Athletes traveling abroad for periods of time may be more susceptible to iron deficiency if they make radical changes to their regular diet.  For example; in certain areas of the world animal protein sources may be less available.

The decision to initiate iron supplementation should not be made unless a blood test dictates a need. Athletes with normal iron status, as indicated by either serum ferritin or hemoglobin should not take iron supplements. The presence of anemia (due to iron deficiency) does call for supplementation. The specific supplementation regime should be tailored to the individual athlete. Dietary Reference Intakes (DRI) suggests a requirement of 8 mg/day of iron for men, and 18 mg/day for females. Endurance athletes may need slightly more.

Supplements

Iron tablets are available in various forms, ferrous sulfate being the most common. Other forms used include Fumarate and Gluconate.  Because of concerns surrounding daily supplementation (i.e. toxicity, non-compliance) the International Nutritional Anemia Consultatitive Group investigated the efficacy of different supplement protocols.   Their conclusion is that daily treatment is more effective for restoring the deficiency.  They suggest a 60 mg/day for adolescents and adults (plus 400 ug/day of folic acid for women of childbearing age). The iron in a multivitamin supplement is not as well absorbed as administering the iron alone, particularly if calcium is part of the preparation or if it is consumed with tea, coffee or a meal. Replenishment of iron stores is a slow process and could take upwards of two months.  One suggested course of supplementation is 100 mg of iron per day in the ferrous form, 10-20% of which is absorbed by the intestine, for 20 consecutive days per month.  Side effects of supplementing iron may include increased gastrointestinal distress and constipation.

Food sources

Rich sources of heme iron include beef, organ meats, clams, oysters and dark poultry meat. Rich sources of  non heme iron (plant based) , not as well absorbed as animal sources, include legumes, dried fruits, baked potatoes, beets, spinach and broccoli. Whole grain items contain the most iron of any food in the grain product group. Fortified or iron enriched foods are even better.  Cereal is often labeled as being enriched. Unfortunately, most non heme iron comes from foods that also contain fiber, phytates and oxalates which inhibit absorption. As previously mentioned, vitamin C is known to enhance the absorption of iron; therefore, it should be consumed along with sources of iron, particularly low absorbable non-heme iron. Another way to obtain iron in the diet is through the use of cast-iron skillets in cooking. Iron can actually leech into foods left to simmer in such cookware

Summary

Iron plays a critical role in aerobic capacity and performance because of its role as an oxygen transporter to working muscles. Less than  adequate iron results in less oxygen delivered to muscles, resulting in maximal oxygen consumption deterioration and less that optimal performance.  Athletes have a higher rate of iron deficiency than non-athletes because of iron loss through sweat, urine, and in the gastrointestinal tract, and female athletes are particularly at risk for deficiency due to menstruation.  Depleted iron stores result in iron deficiency which develops and progresses through stages: depleted iron stores (functional iron remains normal); early functional iron deficiency without anemia; and iron-deficiency anemia. Hemoglobin appears normal in early stages so the condition often goes undetected or is dismissed as inconsequential. Low iron stores, even without anemia, can be detrimental to athletic performance. Due to possible liver and heart damage risks with excess iron, supplementation is not warranted unless blood work is analyzed and the possibilities of a misdiagnosis such as sports anemia as well as overtraining are ruled out.

References:

American Dietetic Association (ADA). 2000. Nutrition and athletic performance—Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine. Journal of the American Dietetic Association, 100, 1543–56.

Burke, L., & Deakin, V. 2000. Clinical Sports Nutrition. Australia: McGraw-Hill.

Chatard, J.C., et al. 1999. Anemia and iron deficiency in athletes. Sports Medicine, 27 (4), 229–40.
Clark, N. (2003). Nancy Clark`s Sports Nutrition Guidebook 3rd Ed. Champaign, IL.; Human Kinetics
Rockwell, M., & Hinton, P. 2005. Understanding iron. Training & Conditioning, XV (8), 19–25.
Schumacher, Y.O., et al. 2002. Effects of exercise on soluble transferrin receptor and other variables of the iron status. British Journal of Sports Medicine, 36, 195–200.

 

5k Swim Race report : Whats the point?

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Sometimes you really got to worry about triathletes, right? One day I am sitting at my computer, daydreaming. Set the scenario: it is a beautiful sunny day, not a cloud in the blue blue sky. How I longed to be in a body of water, wanting to forget all the stress of everyday life, cool off, and just be lost. So if you have had any experience dealing with triathletes, I bet you can predict what happened next.

 

So the point I am trying to make is…mmm…. lost my train of thought… a recreational triathlete (aka endurance junkie), signing up for a crazy endurance endeavor (aka freak show) is not that crazy, even though the event itself is certifiable. A 5K swim, surely I will get some sort of diploma or certificate after such a challenge?  (maybe even  t-shirt, whoo hoo).

 

(Did I mention cool cap, one that has bragging rights in any Master’s swim lane).

The medal that you see in this picture… well that was an unforeseen circumstance, one I will get to a bit later.

Other than 5:00(ish)am swim training sessions, many things have points. Pencils, pins and needles, nails, darts and arrows… (okay, get your mind out the gutter… that too).  But without a target, then how useful is the point? (now really… get your mind OUT the gutter, this is a G rated story).  To explain my point, consider this — I bet you choose a consequence before you choose your crazy actions? I finally decided to put the target in front of the millions of swim strokes pounded out at 5:00(ish)am, come hell, high water, or the ice age.

Fast forward: July 14th 8:00am. Georgia Games Championships (no pressure there… “championships” LOL). Ok, rewind a few minutes. This is me standing on a dock, somewhere on the side of Lake Ackworth, trying to spot the buoy to which I will be swimming, before my first turn around, way way out there. If you squint slightly, and stand on tip tip toes, you may see that big orange triangle. Ok, go ahead and enlarge the photo already.  Yes, it is quite big, but from this dock, about 100m in from the start, it resembles an ant on the horizon.

 

8:00am. GO!! Off go the masses.  Now, as triathletes, we are all accustomed to the swim being a body contact sport. In fact, there is more body contact at the start of the swim in a triathlon than there is to your average NBA championship. I started to wander if it was a false start, had I missed something?? I suddenly realized there was minimal clobbering. Oh right, the masses were not that massive. And the small mass was already ahead of me right from the word GO.  That was not the only bad news, mmmm… with such a small field, the ego breaking reality of swimming (and swimming, versus crawling or rolling was starting to look hopeful) out of the water in last place was a statistically significant probability, especially from the vantage point of being behind the small mass. I immediately embraced the “it is what it is” factor, last or least, I will be finishing this thing, and the only opportunity for embarrassment will be if the finish line has been removed and the race directors and all the volunteers have left. The brochure did say that the finish line would be removed at 1:00pm for the 5k… oy, I best stop lolly gagging !

So that way off big orange ant on the way off horizon was way way off there somewhere. It seemed like hours before it was reached, and that was only mile one (just less than a third way through). When I said Lake Ackworth, I meant the entire Lake Ackworth, we will swim.  Hugging the shore line… I had a lot of time on my hands to think up random thoughts. One of them being this lake actually has a diameter of 3.1 miles. Huh, isn’t that a coincidence, that equals 5 Kilometers, who would have thought?

I had a few voices in my head (no kidding, you actually questioning that?)… One was Heidi, a well respected, amazing and talented swim coach with whom I took a few valuable lessons to become more of an efficient swimmer. My hips were rotating very smoothly, as if on an axel. Catch up drill –  a bulb suddenly went bright in my head. Ahhh, now I get it!!! Catch up, not Ketchup !! Then there is Pete (the second voice). Bless his heart… His entire mission in life is to get me to rotate my hips, and lengthen my swim stoke, at the same time as keeping my elbows high, and relaxing on the recovery…. And what else ?? feather kick, kick on the same side as which arm, I forget, pull or recovery??  — forgive me, I get lost in the highly technical details of efficient swimming – OBVIOUSLY !!! (Don’t forget, the mass of bodies is still ahead of me and I’m ahead of maybe one or two other day dreamers).

Before I forget, the third voice (amongst others) was that of Dori… “just keep on swimming, just keep on swimming.” Dori, Nemo’s lifesaver, tends to make a regular appearance in my race reports, and thus there is no co-incidence that my tri bike is named after her.  Dori, in this case, my tri bike, always beckons me to keep on swimming, while she patiently waits in transition. Today, Dori was still at home – thank goodness for that, as there will be no bike ride after this million mile swim. So no reason to not put in that extra kick and move right along.

 

Now being the sports nutritionist to the elites, I felt that it was necessary to be a role model too.  So with me, was my PowerbarT chocolate gel…mmm… chocolate, all 27g of carbs of it. I even found a unique way to carry package it pre-devourment.

 

 

Gels, as you may very well know, need to be taken with about 8oz of water. There certainly was no need to carry a water bottle. Besides nowhere to logistically put it,  8 oz seemed like a drop in the ocean, and I was swimming every inch of this and swallowing a few more than 8 liquid ounces of said ocean.  Don’t be shocked if tomorrow’s headlines read “Lake Ackworth mysteriously dried up”!

So back to the task at hand… fast forward a mile or so… I am now crossing over the threshold of Ironman distance swim. This has now become the longest swim of my life, even if I did not take one more stroke. Still feeling strong and confident. Nothing like the image of that StaplesT icon of the “that was easy” on the next big (small in the distance) orange buoy. But mother nature had different plans. What’s a few raindrops added to the mix, and with that a little more sway. If Lake Ackworth is rocking, please come knocking. And please bring along a Dramamine (HINT: anybody that has ever experienced motion sickness would not have to look that word up).  Me, of all people, who is not typically prone to motion sickness whatsoever, began to feed the fish, so to speak. I was now ironically thanking Coaches Heidi and Pete for the hip swaying tips in my head.  Lucky I had not had that gel, I was so diligently strategizing to tear open. That would have been messy.

The volunteer in the kayak threw me a life jacket, but I threw it right back. At this point, that StaplesT icon was right before my eyes. Not too far ahead was the finish line, and the good news was, that it was STILL THERE. My proverbial “point” is that I was going to get this done. I have no problems with endurance, motion sickness was just a minor detour. The kayaker turned pale (what a wuss, he was on a frigging boat for heaven’s sake) – (only kidding —  the volunteers have only one thing missing, and that’s a halo). He tried to convince me that taking a break would not disqualify me, and that I should hold on to the kayak for just a moment. The funny thing is, that I was feeling strong, positive and excited. My arms were not even a slight bit tired. The only temptation I had of any pausing was to rip off the goggles and my cool new cap, if only to release the pressure they had on my brain.

Whew… I did not have to roll or crawl through the finish line. My biggest concern five minutes ago was having a race photo capture what could have been a rather embarrassing scene had the fish food frenzy not been over.  So, while relaxing, recovering, refueling and trying to recapture my sanity, I hear my name being called to collect  my medal for placing first in my age group. HEY NOW….  it is rude to ask me what my age group is, and in this story, it is also rude to ask me how many others were in this said age group!

End of story!!

 

 

ILANA KATZ MS, RD, CSSD

Swim in a Tumbler, Bike in a Hurricane, Run in Hell – a love story!

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RACE REPORT – GULF COAST 70.3 TRIATHLON                               

ILANA KATZ MS, RD, CSSD

A race report warranted to be written… Why? You ask —

mmm…    Where do I begin, to tell a story of how hard a tri can be.  A real life story that begins with the sea, the simple truth about the survival of me. Where do I start?

At the very beginning…. Arriving at Panama City Beach, in the Gulf Coast was breathtaking. The ocean as smooth as a mirror, and as turquoise as a precious stone. The sky was as blue as my toenails.

I couldn’t wait to jump in and glide like a dolphin, and that I did, now even more excited about the race tomorrow as I was after my season opener (West Point Lake Olympic). Who knew that in the depths of the horizon was a monster brewing. Who could have dreamed that the writing was on the wall for this perfect day.  Double double toil and trouble, ocean rocks and waves will double.

Beep beep beep, 4:30am alarm going off for race day preparation. A peek out the window, an exhilarating anticipation for that placid swim in the ocean. It was still pitch dark, so who knew the brew had begun. Those that follow the radar on the weather channel, I guess, but that was not me. Arriving at transition, the humid air could be cut with a knife… oh yeah, the witches brew was bubbling away. Many anxious athletes looked sullen and gray. That was not me.

Sliding into a wetsuit is always a challenge. Sliding didn’t work, jumping… that too was somewhat a mission, so out comes the suit juice, glide, globs of lotion, and anything else that will tame my rubber skin that somehow shrank in the closet over the winter.

Even though the level of anxiety around me reached an all-time high, I remained relatively calm. I guess my anxiety trigger is my personal Pavlov’s dog phenomenon of “Oh say can you see, by the dawn’s early light…” (to be honest, no, I still can’t see what’s going on beyond the shore on this dawn, dimly lit through the mists of the deep.) But those words mean:  You ,dearest, are about to be swimming in that doubly troubled toiled and bubbled ocean. And we are off.

It truly amazes me how one triathlete after the next, is willing to throw themselves in to a giant washing machine/tumble drier cycle with what seems to be a fearless undertaking. I later realized that for many it is fearful, but the will to complete the mission is stronger. The long hours in the pool at 5am that most of us endure, WILL pay off.  The colossal washing machine had lots to offer. Between the white cap swells, and the shark bait fish by the millions, it was quite the unforgiving swim. Nothing like the exquisite blue tease of yesterday’s forgotten memory.

At last I see Dori (my tri bike), her welcoming frame patiently waiting, yet eager to get on with her job of transporting me out and back for 56 miles just because she can.

Again, the calm before the storm…  

Let me sail, Let me sail, let the road below me flow. I’ve left the beach, out of reach, from the gulf back there below… over the bridge and into the windy burbs of Panama. “May the wind be on my back”, as many supporters hoped, and yes, for awhile it was to be.  Then the wind turned from a tail to a head. I continued to fight the force, still smiling from the triumph of the challenge. Until… double double toil and trouble, storm is once again brewing up some rubble. With 10 miles to go, I was feeling great, average speed pretty good on my own grading scale. I was sailing back to the home front, looking forward to parking Dori, acknowledging her, a job well done, and getting on with the run. But oh no, the brewed up storm had a different path for us, which included being blown every which way but straight!  My average miles per hour then dropped, dropped drastically. Fighting gusts that felt like they were strong enough to lift a human and a Dori right into the middle of traffic. Gusts that made this once flat, simple road feel like mount Kilimanjaro. Dare I add, it had started howling rain too! At this point, I would have preferred to be riding up a Kilimanjaro,  because at least what you see is what you get, and that awareness allows for preparation. Fighting my way back to transition took at least another hour, a time drastically different to the predictions produced by the statistics of the previous 2 hours.

Whew…   transition in sight. I don’t think I have felt a happier moment in all my triathlon experiences, and that includes seeing the finish line at an Ironman. That was some scary #*%$# !!  So, needless to say, rain clears out, sun starts to shine, and shine brighter, and shine hotter, and another monster from Hell is chuckling down on us once again. “You try beat this heat, haw haw haw !!!”

I must now commend the awesome race support crew and volunteers. Handing us cold sponges soaked in ice was a glorious matter in itself. Providing a feast of orange slices, pretzels and Gatorade made such a hellish run slightly doable. So on I plod, and plod and plod. I feel like I have run a marathon…  I see a sign, the finish must be near… the sign becomes clearer, my heart is thumping with anticipation: “MILE 2”, W.T.F !!! I did a double take to make sure it didn’t say 2 MILES to go… oh no it didn’t!! So on and on I plod, feeling like my feet are tied to a ton of bricks. The sun beats down and the heat is hot, the day moves on, at the finish line I am NOT !

So the plodding along progressed into a rhythm. I actually started warming up to the mile marker signs a few miles down, instead of cursing them out loud at their message of doom.  Then the count down to the finish line was finally real… my sofa king team, waiting with excitement for us stragglers to join them… There were still a couple of sofa king slow ones out on the course ; side note: whew, I was not last !!

So that’s the story of how great a love can be. A love of triathlon and what it does for me. The pain is forgotten, the fear is at bay, I cannot wait for the next one, I wish it was today!!!

As y’all know me by now, I always like to share a few things I learn along the way… so here goes for this challenging days experience:

  • I am pretty comfortable in water, even if its undercurrents are not comfortable with me,
  • Swimming in schools of fish is quite a sensation. One of slime and grime. (I had no idea that what I was constantly feeling out there was fish, it felt like someone had deposited a trillion grapes in the ocean).
  • My sighting is spot on… (take that, Coach Pete) – I swam right into every buoy… literally hit the damn buoy with my goggled face.
  • I need a new pair of goggles.
  • As supportive as Dori is, of my trials and tribulations, we seem to be taking a little too long to connect. Please Dori, lets work together, you are my first choice for Ironman  Florida, but Gentle Giant is closing in on the ratings…. What can we do to fix our struggles?
  • I got a penalty for drafting… yeah, me, the one who cannot keep up with anyone, managed to be accused of keeping up to someone, apparently.
  • I was not drafting, I was merely attempting to stay alive.
  • My nutrition was sofa king perfect, AGAIN !!! (see me for the reasons why ;-))
  • Sofa King is still the best team ever… we certainly top the ratings on the funny comment lists. And no, we are NOT kings of the sofa… we are so-fa-king incredible !!! Go team.
  • As always, thanks to friends, family, clients, and students for all your support through the continued journey of swim, bike, run, and most importantly FUELing optimally, practicing my preaches, and embracing my praises !!

 

Differences in Proteins

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Protein is your most metabolic active tissue, which means, the more muscle mass you have, the more potential you have to burn fat. I have recently been asked a number of questions about the differences and the value of certain types of protein. Although food is always a first preference for protein rebuild and recovery, protein supplements also provide the building blocks for muscle growth.  Hopefully this article can uncover some mysteries behind the types of protein supplements on the market, when and how much to use of which (including real food), and if there is a real difference to the value of each.

Protein supplements are relatively inexpensive and are convenient. This leaves me with one warning: Make sure you that you are only supplementing protein as needed, do not overdose on protein, and do not rely entirely on supplementation.

The most common protein supplements are whey, egg, soy and casein. All four of these protein supplements have different characteristics and are used differently depending on what you’re trying to achieve. There are several different methods used to evaluate the quality of proteins. These include Protein Digestibility Corrected Amino Acid Score (PDCAAS) measuring quality based on amino acid requirements ,  Biological Value (BV) based on the bioavalibilty, or absorption quality of the protein,  and Protein Efficiency Ratio (PER), which is the ability of the protein to support growth.

WHEY

Whey is a preferred source right after a workout because it is digested relatively fast, enhancing the recovery function quickly. It is a milk protein (meaning that it is isolated into a powder form from milk). It is also a complete protein, meaning that it includes all  essential amino acids. Amino acids are the building blocks of protein, and as these connect together, they form whole proteins. Essential amino acids means that the body is unable to form these unless there is an eaten source of it.   Whey also contains what we call Branch Chain Amino Acids (BCAA) –  These are a group of 3 of the essential amino acids, that in combination, make up over a third of all muscle mass in human physiology. They have also been hypothesized to enhance muscle growth in supplemental form.

Whey protein tends to score the highest in quality protein. Many supplement companies highlight PDCAA scores on the labels of their protein products. As a professional in the field, I would recommend that you not obsess about the PDCAA scores, rather concern yourself with the ingredient list. If there are ingredients that are not natural, such as artificial flavors/sweeteners, or chemical words that you could not pronounce or spell yourself,  take that as a red flag for lower end quaity.  Supplements should provide as clean a product as possible, and not contain any unnecessary or artificial ingredients.

Whey in a nutshell – well not really! To further complicate this topic, whey comes in  different types:  whey protein concentrate, whey protein isolate and hydrolyzed whey protein. Whey protein concentrate is the most commonly used source of protein and also the most economical. Hydrolyzed whey protein is the least common and most expensive (a protein typically used by hardcore bodybuilders) and whey protein isolates are a combination of the two.

EGG

Egg protein was the protein of choice for athletes back in the day. Remember Rocky drinking raw eggs? Many athletes still hold onto the value of egg protein today because it is considered the gold standard for protein quality. According to the BV scores, egg protein is a perfect 100. This stems from all of the protein in an egg is used by the body and its readily digested and absorbed. Egg protein is also a lactose-free protein source. Egg protein has all the essential amino acids the body needs and high levels of total amino acids especially important sulfur-containing amino acids which are essential to various hormonal pathways in the body.

You can obtain whole egg protein two ways eating egg or an egg protein powder supplement. Both of these methods will supply all the essential amino acids in a bioavailable way, but is more caloric dense and higher in fat than the other protein sources. (One way to obtain egg protein yet combat calories from fat, is to separate the egg whites from the yolks, and only consume the whites. The yolks are what contain the extra fat and thus calories – however, supplemental egg protein will not have separated the fat).

SOY

Soy protein is the only source of amino acids that is from plants and not animals. Other than vegetarians, the athletic and power building networks give soy a bad rap.  Soy protein has the least biological value (BV) score. A reason soy is so low on the BV scale it lacks the sulfur containing amino acid methionine, which is particularly important for protein synthesis.

Several studies have shown soy protein to be inferior to whey for the production of glutathione, an essential nutrient for growth and improvements in immunity. Furthermore, Soy protein contains “anti -nutrients” meaning that it blocks the digestion and absorption of many nutrients. Finally, soy is rich in estrogenic compounds such as genistein and diadzein, which means it may also have a tendency to compete for estrogen receptor sites, a negative physiological pathway. There are over 300 plant derived phytoestrogens found that vary substantially in their physiologic effect and potency in animals and man. Not only in athletes, changes in the testosterone/estrogen ratio can lead to increased body fat and other ill effects.

So why then would a company even want to deal with creating and marketing a soy based protein. For one thing, it is the only complete protein available to vegans and vegetarians. Many of the manufacturers have also removed anti-nutrients to create a higher quality of soy protein in supplemental form. Many manafacturers have also added in Glutathione to improve the Biological Value overall. Another upside, is that Soy appears to have several mechanisms to lowers cholesterol (i.e. isoflavones, endocrine effects, and fiber). In addition to soy proteins ability to reduce cholesterol, epidemiological research also suggests soy can reduce certain forms of cancer.

The intake of various high quality proteins has been associated with higher levels of thyroid hormone. Research has shown that soy appears to have thyroid hormone raising abilities over and above that of all other proteins. Some studies have also found changes in the insulin/glucagon ratio that would favor reductions in cholesterol and possibly body fat. At this time, exactly how soy proteins have this effect on thyroid output is not well understood. Based on the research with such conclusions, one can thus hypothesize that although thyroid hormones are considered catabolic hormones, they actually break down more fat and carbohydrates, and stimulate protein synthesis if adequate calories are eaten and the amounts of thyroid hormones are in normal range. In the media today, you will find both positive and negative reasons to acquire soy protein in our diets, however, more research is needed in this area, for any definitive conclusions. My overall recommendation is go with the higher value proteins (animal sources) unless you are vegan or vegetarian.

CAESIN

Casein, like whey, is a milk protein. It makes up 80% of the protein in cows milk, and the remaining 20% of protein in milk is whey. Casein protein is extracted from the milk through ultra filtration, without the use of chemicals. Thus Casein tends to have more bioactive milk peptides that support immune function as whey, and it also enhances muscle growth. The difference between whey and casein is the rate of digestibility. Casein is a slow-digesting protein. It’s often referred to as the “7-hour” protein because it can take as long as 7 hours or more for the body to fully digest it. Whey on the other hand, is a fast-digesting protein. Hydrolyzed whey, for example, can be digested as quickly as 45 minutes.
Casein is therefore primarily used at night for slower progressive recovery. Whey, on the other hand, is usually used right after a workout.

In Summary:

While all these proteins are different in their quality, bioavailabilty, and rate of digestion,  they have two things in common: they help build lean muscle and aid in losing weight. By getting protein from a variety of sources, you will get a wider amino acid spectrum and you will supply your body with a steady supply of amino acids.

BV of common proteins

The Real Value of Protein

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ILANA KATZ MS, RD, CSSD

Different activities require different energy, or metabolic, requirements on muscles and as a result, muscles necessitate different nutritional components when they work for speed, power, and/or endurance.  A burst of energy, or high power and speed, over a short period of time are called anaerobic activities, which are almost entirely reliant upon glycogen (muscle carbohydrates) and phosphocreatine (source of energy for muscular contraction).  Resistance training presents an obstacle in terms of balancing the anaerobic system with the aerobic system.  The nutritional challenges for resistance training include the following: 1. The amount of energy required, 2. The specific breakdown of macronutrients (carbohydrates, protein, and fat) required for building lean muscle, 3. The timing of the specific nutrients with relation to the growth and the recovery periods and, 4. Hydration for workouts.

One of the most challenging aspects for endurance athletes is that depending on his or her current cycle of training, he or she will incorporate some resistance training into the endurance regimen for strength and stability purposes.  This incorporation requires a balance of nutrition for resistance, as well as endurance.

Macronutrient Breakdown

The physiological system that stimulates muscle growth is hormonal, specifically growth hormone, insulin like growth factor (IGF), and testosterone.  To optimize muscular hypertrophy, or growth, one must focus on nutrition that stimulates these hormones.  Strength and power athletes, in particular, tend to require some additional energy to support their muscle growth.  On average, an additional 500 calories (balanced between carbohydrates, fat, and protein) daily are needed to gain one pound of muscle mass per week.

Endurance athletes incorporating some weight training, on the other hand, may not necessarily want to build muscle mass and should instead focus on recovery of muscle glycogen.  For the endurance athlete, no additional calories for building mass are required; however, carbohydrates are typically the limiting energy substrate, meaning that they will run out before protein or fat runs out.  Glycogen depletion is a term used to describe when carbohydrates are used up and no longer exist as a fuel source for working muscles.  When this depletion of carbohydrates occurs, the muscle’s energy stores are depleted, which can cause cell and muscle tissue damage as well as stress on the immune system is exercise continues.  This means that these energy stores should be replenished before the next workout.  Both power and endurance athletes seek out high quality, convenient supplements to aid in accomplishing these ends.

Rebuild and Recover

Remember that an anaerobic exercise, as mentioned previously, is dependant upon phosphocreatine, as well as glycogen and that an aerobic exercise is dependant upon glycogen and fat.  An intense weight training session can deplete in excess of 30 percent of muscle glycogen stores.  Thus when heavy resistance training is combined with endurance or cardiovascular training, muscle glycogen stores can become significantly depleted in a short period of time.  A priority after your workout should be a nutritional recovery in order to prepare your muscles for the next bout of training.  In order to prevent further stress muscles rebuild stronger and bigger fibers that are broken down during strength training.

A combination of carbohydrate and protein is the best source of macronutrients for post exercise recovery.  Protein, being the major construction material utilized in muscle repair, is a large part of the recovery nutrition strategy, however, contrary to the myth that strength and power athletes should rely on protein, carbohydrates is what restores glycogen in muscles. With their scientifically engineered carbohydrate to protein ratio as well as their water and electrolyte content, many sports drinks are highly recommended for the recovery period due to their ability to absorb rapidly.  Athletes who lift weights will undoubtedly have higher protein requirements than sedentary individuals.  Not more than 0.8 grams of protein per kilogram of body weight is more than likely adequate for muscle repair and growth for the strength athlete 0.6 grams per kilogram of body weight for endurance, but for all athletes, carbohydrates should be the main nutrition source for recovery.

Timing your nutritional intake

Before

It is important to fuel muscles before the workout begins.  Glycogen depletion is a term used to describe when carbohydrates are used up and no longer exist as a fuel source for working muscles.  In other words energy stores are depleted, which can result in cells and muscle tissue being damaged and the immune system being stressed if exercise continues. Therefore, fill the glycogen tank by eating a meal comprising mostly carbohydrates two to three hours before exercise. For power athletes, some protein consumed prior to resistance training can contribute to and enhance muscle synthesis.  Conveniently, there is a variety of high quality protein supplements on the market that are scientifically formulated with a good source of carbohydrates to delay glycogen depletion as well as enhance the recovery nutrition.  Other easily digestible, high quality protein comes from food sources, such as milk and yogurt, soy products, tofu, poultry, and lean meats, and various protein powders such as whey, casein, soy and egg protein.

During

During resistance workouts, phosphocreatine in the muscle is the main fuel source, but remember that muscle glycogen can be a limiting factor (as it depletes) based on the intensity and duration of your training.  Consuming a sports drink for the carbohydrate content should help maintain muscle glycogen stores and provide energy during the workout, while simultaneously aiding in hydration.  Hydration through sports drinks should also be supplemented with water before and during the workout.

After

It is important to consume mainly carbohydrates and some protein immediately following a workout for recovery. The During this time there is a period known as the “muscle recovery window” or the “glycogen replacement window” (the first two hours after exercise).  This time period occurs because the enzyme (glycogen synthase) responsible for storing glycogen is highly elevated instantly after exercise.  Furthermore, after weight training, new muscle protein is being synthesized.

All athletes, overall nutritional recovery intake should include replenishment of calories burned during the training session. Scientific evidence for endurance athletes’ recovery has been found to be optimal at a 3-4 to 1 ratio of carbohydrates to protein in the meal immediately following the workout taking place over multiple hours. It is just as important for power and strength athletes, to eat a combination of carbohydrates and protein both before and after weight training as an ideal nutritional strategy for improving muscle building and growth. Although there is no formulated ratio of carbohydrates to protein for strength training as there is for endurance in the recovery meal, a 3-4 to 1 following an intense weight training session would certainly fulfill the key nutritional aspect of replenishing glycogen and aid with repair and rebuild of muscle.

Commercial sports supplements containing a mix of carbohydrate and protein are convenient and will generally meet these nutrition requirements.  Other ideal carbohydrate and protein combinations include a protein shake made with whey powder and fruit, yogurt with fruit, a peanut butter and honey sandwich on whole wheat bread, or =low fat cheese and whole wheat crackers.

Although the exact protein requirements for varying athletes remains a much debated subject, most sports nutritionists agree that athletes need extra protein for optimum performance and recovery.  Furthermore, power athletes, or athletes wanting to build muscle, may need slightly more protein than endurance athletes. On the other hand, endurance athletes will need more carbohydrates.  While a high-protein diet provides an excess of the building blocks used to assemble muscle protein, unless there are sufficient carbohydrates present to support training, this protein will only be used to supplement the fuel supply.  Carbohydrates, besides being the main muscle fuel, play a valuable role in muscle metabolism, particularly that of helping to conserve muscle tissue for both strength and endurance.  All in all, a balance of carbohydrates and protein is key, no matter what your athletic focus is.

Guidelines for Best Sources and Amounts of Nutrients for Recovery

A generalized equation can be used to determine recovery requirements. From experience, most athletes need to consume 0.5 grams of carbohydrate per pound of body weight every two hours for six to eight hours after a workout.  Therefore, if you are consuming 240 calories (60g) of carbohydrate after a work out, with the generalized ratio of 3:1 (cabs to protein), 80 calories (20g) of protein should also be consumed.

The calculation for a 150 pound athlete:

1)  .5 grams of carbohydrate x 150 lbs. = 75 grams of carbohydrate needed for recovery

2)   Multiply 75 grams x 4 (the number of calories in a gram of carbohydrate) = 300 calories of carbohydrate

3)   If the recovery ratio of  carbohydrate/protein is 3:1, then you need 100 calories of protein per 300 calories of carbohydrate. (100 calories divided by 4 (4 calories per gram) = 25 g of protein).

Athletes often rely on recovery nutrition in the form of liquid mixes. Carbohydrate to protein ratio are often formulated in the pre-made mixes for optimal recovery. Creating individualized recovery drinks requires experimentation with different types of carbohydrate and protein to determine which combination works best.

If you prefer to refuel with solid food, here are some good options:

  • Half      whole wheat bagel with ¼ cup cottage cheese or 1 tbsp peanut butter
  • Yogurt      smoothie, berries and a tablespoon of       protein powder
  • Medium      sweet potato and 2 egg whites
  • Small      turkey sandwich on whole wheat bread
  • Bran      cereal with skim milk and a few nuts
  • Protein      bars (many specially formulated with optimal carbs and protein)

References:

ACSM Position Statement: Nutrition and Athletic Performance.  Med Sci Sports Exerc 2000; 32(12):2130-2145.

Nancy Clark. (2003).  Nancy Clark’s Sports Nutritionist Guidebook, Third Edition.

 

Advances in Sports Nutrition.  Journal of American Medical Association.  JAMA 2003; 289: 1837-1850.