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12 NUTRITION Christine on PROTEIN Dietician, Christine Peters, shares some secrets about how PROTEIN affects our diet! Proteins are made up of amino acids, the building blocks of all tissues in our body. As well as being essential for growth and repair of body tissue, they are used to make hormones, enzymes, antibodies and neurotransmitters, and help transport substances around the body. Both the quality of the proteins you eat (determined by the balance of these amino acids) and the quantities of proteins you eat are important. Generally, it is recommended that protein make up 15% of our total energy intake, but we are often not given enough guidance to the quality of protein. For example, the average baby only receives about 1% of its total energy intake as protein and manages to double its birth weight in six months. This is because the quality of protein is good and easily absorbed. Assuming that you actually take in 15% protein daily, 10% should be good quality (about 35g). This is an optimal intake for most adults, unless pregnant, breastfeeding, recovering from surgery or undertaking large amounts of exercise or heavy manual work. For us runners, the amount and quality of our protein intake is vital in ensuring we stay fit, healthy and strong. PROTEIN REqUIREMENTS AND ENDURANCE EXERCISE The amount of protein you need increases or decreases when exercising, according to the amount needed to fuel muscles, and the amount needed to account for any extra muscle that is laid down. As an athlete generally consumes more calories, this extra protein needed during endurance sports is generally covered, so there is no need for athletes to supplement with powders and supplements. Most athletes’ total protein needs are met with 1g protein per kilogram of body-weight e.g. 60g for a 60kg athlete. However, if an athlete’s daily training sessions are lengthy and intense (burning up a significant amount of their protein fuel), they will require an increased protein intake. The protein requirements of different athletes are summed up in this table: ISSUE 4 SEPTEMBER 2009 / www.modernathlete.co.za General sports activity 1g of protein per kg body weight Endurance training athletes 1.2g to 1.6g of protein for every (aim for high end of range kg you weigh for very strenuous and prolonged activity) Adolescents and growing 2g of protein for every kg you athletes weigh Pregnant athletes Extra 10g of protein per day in trimesters two and three Breastfeeding athletes Extra 20g of protein per day Most South African diets cover these recommendations (12% to 15% total energy intake as protein) however, low-energy consumers may find that 15% to 20% of their total energy budget is needed as protein. For example, people who are watching their weight and are only eating limited amounts, may need to consume a slightly bigger percentage of their total intake as protein. PROTEIN MYTHS In the sporting world, many people tend to think that consuming large amounts of protein will lead to bigger muscles and enhanced muscle function. However, any excess protein that is not used is broken down and its waste products are excreted via the kidneys in urine. This means that a high protein diet will put strain on the kidneys and can even leech calcium off your bones, increasing the risk of osteoporosis. // Many people tend to think that consuming large amounts of protein will lead to bigger muscles and enhanced muscle function. // In fact, there isn’t enough evidence to prove that massive amounts of protein in any form are advantageous to athletes. Also, concentrated amounts of amino acid solutions found in protein can cause cramping and diarrhoea due to the large amounts of water that are drawn into the intestines. GOOD PROTEIN, BAD PROTEIN Protein choices should always be made with other nutritional goals in mind. Animal proteins supply the body with essential amino acids which are easily absorbed, as well as other nutrients such as calcium (dairy products) and iron (meat and shellfish). But, many animal proteins are also naturally high in saturated fat and cholesterol. The best choice is to choose proteins with a low fat content, such as low fat or fat free milk, chicken without skin, lean beef or boiled eggs. Vegetable proteins, on the other end of the scale, tend to be high in carbohydrates, such as is found in soya products like soya sausages, cutlets, burgers. COMPLETE VERSUS INCOMPLETE PROTEINS Some foods provide a good balance of essential amino acids and are generally regarded as superior sources of protein. Generally, animal proteins are seen as more ‘complete’ in terms of their amino acids, than vegetable proteins. But, people who don’t eat many animal proteins can obtain essential amino acids from a variety of plant foods such as vegetables, fruit and grains. Grains, nuts and legumes are great sources of plant protein but they all lack a different essential amino acid. When these complementary proteins are eaten together, all the essential amino acids can be obtained from them. Not sure how to combine these? Try rice and beans, rice and peas, peanuts or peanut butter and bread, or samp and beans. YOU DON’T EAT MEAT? There are a lot of concerns surrounding vegetarians and vegans. Vegans have to make a concerted effort to eat sufficient amounts of high quality protein and are at risk of having insufficient amounts of calcium, iron and vitamin B12. It is recommended that true vegetarians consult a dietician to ensure they get a good balance of essential nutrients. Lacto-vegetarians (dairy consuming vegetarians) and ovolacto-vegetarians (egg and dairy consuming vegetarians) can easily meet the recommended intakes of these ‘lacking’ nutrients.
PROTEIN, PROTEIN EVERYWHERE This table can be used a guideline to help you assess which proteins will help you meet your daily nutritional requirements. Protein-Rich Foods The following foods have approximately 10g protein: Low-fat animal proteins Grilled fish 50g cooked weight Tuna, salmon or pilchards 50g Lean beef or lamb 35g (cooked weight) Turkey or chicken 40g cooked weight Game biltong 15g Lean beef biltong 25g Eggs 2 small Cottage cheese 70g Reduced fat cheese 30g Low fat yoghurt 200g carton Low fat milk 300ml Liquid meal supplements 150ml Vegetable proteins Wholewheat bread 4 slices All bran flakes 2 cups Cooked pasta 1 ½ cups Cooked brown rice 3 cups Cooked lentils 2/3 cup Baked beans 4/5 cup Cooked soya beans ½ cup Nuts 50g Raw tofu 120g Peanut butter 3 tablespoons Source: Langenhoven M, Kruger M, Grouws E, Faber M. MRC Food composition Tables, 3rd Edition. Parow: Medical Research Council. 1991. References: The South African Fat & Protein Guide by Prof Nola Dippenaar & Liesbet Delport (RD) SA. The Complete South African Guild to Sports Nutrition by Louise Burke. CHRISTINE PETERS//MODERN ATHLETE DIETICIAN IN THE NEWS Back on the ROAD Yolande Maclean, five times gold medallist at the Comrades Marathon, is back on the road and ready to race again after a nagging knee injury that kept her from her favourite sport for close to 18 months. “It was probably the worst time of my life. I didn’t know if I was going to run again and even if I could, I was unsure if I was going to be the same athlete as before,” says Yolande, who has a Comrades personal best of 06:29:47. Her comeback has been sweeter than expected, having won the Old Ed’s Half Marathon (in Houghton) in a time of 81:46 and the Joe Stutzen Half Marathon (at the Wanderers Club in Illovo) in a time of 81:10. She followed it up with another win at the Carnival City Half Marathon in Boksburg finishing in 79:21. “It was awesome to win, though it wasn’t the plan.” Yolande’s running woes started just before the Dischem Half Marathon in Bedfordview last year. Though she placed third, she battled with knee pain which got worse in the weeks that followed. After being treated for various injuries, she was diagnosed with a cartilage tear in her knee. She underwent Modern Athlete Ranking System Selected rankings as at 31 August 2009 See where you would rank against these times, then register and load your run times. a small knee procedure which forced her off the road for six months. “I was so frustrated and heartbroken that I could not run Comrades.” RANKING Modern Athlete’s Ranking System is your own unique running ranking system. It gives you the opportunity to see how you rank against your fellow runners over all distances and to map your own progress for all your runs. It becomes your own personal on line race tracker. You don’t need to only log your PB. You can track all your race times. The Modern Athlete Ranking System automatically ranks your times in the different official age categories as well as an overall category and you can go back as far as you like. For example, you may be a 51-year-old master now but you ran your PB marathon as a senior 15 years ago. When you go into the calendar, all you need to do is change the year to 1994 and enter your race details and time. You will automatically be ranked in the senior section. Go to www.modernathlete.co.za, register and load your times. Rank Name Time Race Date 10km 11 John Neale 00:38:43 Alberton Athletic Club 10km Night Race 2003/09/10 15 Kerry Roos 00:40:51 PetroSA 2009/08/15 19 Lesyl Potgieter 00:43:07 Liquifruit Irene 10km 2009/02/11 23 Stephan Sieberhagen 00:45:19 Petrosa 2009/08/15 27 Lyndsay Shaw 00:49:53 ADT Security Pirates 10km Run & Walk 2008/07/13 31 Alistair McIntyre 00:53:15 Forest 10km 2009/07/19 21.1km 11 Karel Kapp 01:26:54 McCarthy Toyota Half Marathon & 10km 2009/02/07 15 Hilton Hort 01:31:20 Rand Road Warriors Marathon 2009/02/24 19 Derrick Oliver 01:35:16 Jolly Jumo 2009/07/04 23 Mandrie v.d. Walt 01:39:52 Tukkies 2001/02/27 27 Riette van Niekerk 01:46:01 Skukuza Castle Half Marathon 2009/08/01 31 Lyndsay Shaw 01:52:05 Traumeel Wally Hayward 2009/05/01 32km 6 Mike Bray 02:29:33 Brooks Striders 32km 2009/02/08 7 Peter Bester 02:30:57 John Hattle 1998/05/24 8 Niel Cillie 02:31:31 Brooks Striders 32km 2009/02/07 9 Lesyl Potgieter 02:36:45 RAC City Lodge Tough One 32km 2008/11/23 10 Janice Pondicas 02:45:00 Brooks Striders 32km 2006/02/12 42.2km 11 Mark Cockcroft 03:01:00 Lucazade Marathon 1991/03/31 15 Bob Harvey 03:17:00 Elands Valley 3 in 1 Run 1999/03/14 19 Lesyl Potgieter 03:28:38 Deloitte Pretoria Marathon & Half Marathon 2009/06/28 23 Christo Schoeman 03:35:33 Cape Gate Vaal Marathon & Half Marathon 2009/03/01 27 Christo Schoeman 03:55:21 Ottosdal Night Race 2009/01/31 TM 13 She started training again in November and joined Jeppe Quondam Athletics Section. “Looking back now I realise my injury was probably a blessing in disguise. I have learnt more of who I am and what I want. I stopped seeing myself as just Landi, the runner.” She doesn’t say much about her running plans for the future, but fitness and strength are her main goals for now. “I don’t want to put pressure on myself by saying what my goals are. For now I am just a modern athlete like everyone else.” Image: www.totalindex.co.za
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