Week 6, Volume 6
Technique driven swim elements; endurance performance tips and personal growth essentials
There is an old saying in the fitness and training arena that goes “Your training starts in the kitchen.” A simple saying, but very true in its nature. Many endurance athletes have a twisted misconception because they think they ride for 3 hours, swim 2000m and lift weights in the gym they can eat whatever they want. Wrong!
There is another bouncy little saying that goes “You can’t out exercise a bad diet.” The idea that you can eat whatever you want is the wrong approach. I don’t know about you but snacking is my biggest challenge this week. Look for potential opportunities to snack and eat wiser. Let’s shed those last few nagging pounds that will make us lighter, faster and, dang, make us look so good. Enjoy this week, stay well and swim well.
10 Healthy High Protein Snacks
Great article from Authority Nutrition on the benefits of Protein.
The Single Most Important Nutrient to Lose Weight on “Autopilot” is Protein. Studies show that if you eat more protein, you lose weight on autopilot … even if you make NO other changes to your diet. the biggest reason why protein is so great for weight loss, is that it reduces your hunger. Numerous studies have shown that when people go on a high-protein diet, they eat fewer calories automatically. For this reason, calories from protein are a lot more slimming than calories from carbs and fat. protein increases levels of satiety (appetite-reducing) hormones like GLP-1, peptide YY and cholecystokinin. It also lowers levels of the hunger hormone ghrelin. In other words, by replacing carbs and fat with protein, you reduce your hunger hormones and boost your satiety hormones.
Protein boosts metabolism by 80 to 100 calories per day. Not only does protein make you feel so full that you eat fewer calories, it also boosts your metabolism significantly, even during sleep. This means that if you increase your protein intake you will burn more calories every day. One of the main reasons for this is the “thermic effect of food” (TEF). This is the amount of calories you burn digesting and metabolizing different foods. Protein has a thermic effect of about 20-30%, compared to 5-10% for carbs and 0-3% for fat. This means that if you eat 100 calories from protein, only 70-80 of them end up as usable calories. A high protein intake has been shown to boost metabolism and increase the amount of calories you burn by 80 to 100 calories per day.
Protein also slashes cravings. Cravings are the dieter’s worst enemy. They are one of the biggest reasons why people fail on their diets. If you are a “yo-yo” dieter, then chances are that cravings are THE reason why you haven’t been able to stick to diets for very long in the past. Another common problem is late-night snacking. Many people gain weight because they get cravings at night, so they snack in the evening. These calories then get added on top of all the calories eaten during the day. Interestingly, protein has a powerful effect on cravings and the desire to snack at night. Breakfast may be the most important meal to load up on protein. In one study, a high-protein breakfast significantly reduced cravings throughout the day.
Other benefits of protein. Reduced hunger, increased metabolism and reduced cravings. It doesn’t end there. Protein also helps you maintain your muscle mass, or even gain muscle if you need it. Muscle is metabolically active and burns calories around the clock. It is also good for bone health and can lead to modest reductions in blood pressure.
The best way to get all the benefits of protein is to include a high-protein food in most of your meals. High-protein foods include: Eggs, Fish/seafood, Meat/Poultry and Legumes. Here is a link to an article with 20 high-protein foods.