High Protein, Low Carbohydrate Diets

The human body needs a continuous supply of energy to be able to perform its many complex functions. As a person’s energy demand increases with exercise, the body should be provided with extra energy, but energy and nutrient (carbohydrates, proteins and fat) requirements from each individual to another differ depending on weight, height, age, gender, and metabolic rate and also the type, frequency, intensity and duration of training and performance.

Active individuals such as recreational athletes or light trainers (train or exercise 30-40mins/day, three times/week) can meet their energy requirements by eating their everyday meals provided that it is within the normal total energy requirements for adults: 25-35kcal/kg/day (1800-2400 calories/day). But the more engaging the training is and the longer the individual trains; more than 2 hours at a time per day, will require an extra 600-1200 calories/day and depending on the type, frequency, intensity and duration of training, it can reach up to 150-200kcal/kg/day, roughly 7500-10’000 calories/day.

Carbohydrate is the main energy source when exercising, especially during lengthy or high-intensity sessions. The body stores carbohydrate as glycogen in the muscles and liver, but in small amounts and this is used within seconds of exercise. When these carbohydrate stores are not enough to meet the fuel needs of an athlete’s training program, the results include fatigue, reduced ability to train hard, impaired competition performance, and a reduction in immune system function. Therefore requirements depend on intensity level of the exercise; the lowest being 3-5g/kg and highest, most extreme intensity requires 8-12g/kg per day.

Protein is an essential nutrient in the diet that has many functions in the body; it is needed to build connective tissue, cell membranes and muscle cells. Proteins are made up of about 20 different amino acids. Eight of these amino acids are essential and must come from the diet. Some amino acids are used as a minor fuel source during exercise. As mentioned, athletes enjoy the advantage of increased energy requirements therefore they are allowed larger amounts of protein and other nutrients than the average non-active person. On average, 0.8-1g/kg/day is recommended. For athletes the need is greater;1-1.7g/kg/day, and greatest for growing adolescents; up to 2g/kg/day but females require 10-20% less compared to males. In general, protein intake less than 2g/kg/day do not cause any side-effects.

During exercise the body focuses on protein breakdown, while during the recovery period after exercise the opposite happens and the body starts building muscle. By consuming protein immediately after exercise it helps with muscle uptake. The beneficial effect of post-exercise protein intake is best when the protein is combined with carbohydrate, bringing about an increase in stimulation of the hormone insulin, which stimulates the muscle to absorb proteins.

Points to consider about the high protein, low carbohydrate diet:

·         High protein intake requires increased fluid intake (potentially leads to dehydration)

·         High protein intake involves more animal protein (high in saturated fat and cholesterol)

·         High protein intake puts pressure on kidney function (kidney diseases)

·         High protein intake decreases the appetite (reduced energy intake)

·         High protein intake increases calcium loss through the urine (osteoporosis)

·         Low fruit and vegetable intake (vitamin and mineral deficiencies)

·         Low fibre intake (constipation is likely to follow)

·         Low glycogen refueling in muscles (can lead to muscle breakdown)

·         Low carbohydrate is replaced by high fat intake (causing ketone bodies buildup)

·         Ketones in urine – anorexic effect (decreasing the appetite even more)

·         Low insulin levels initially, can lead to water loss (higher potential of dehydration)

In order to ensure that you are getting in enough energy from each nutrient, and that you achieve your optimum performance level, see a sports dietitian who can plan out a meal plan specific to your needs and training program.

This article was written by Salaamah Solomon, a HPCSA registered dietitian.

*References available on request.

Joint Health and Diet

Arthritis is a generic name for a group of diseases characterized by painful, swollen and inflamed joints which can also spread to other organs in the body. These diseases include osteoarthritis (OA), rheumatoid arthritis (RA), gout, lupus, and fibromyalgia … etc.

There are a few established risk factors that cause or worsen joint pain and inflammation such as obesity, aging, injury and gender. But studies have shown that repetitive-use injury associated with athletics and obesity are the two greatest risk factors, especially for OA, and this risk increases with an increase in weight. An unhealthy diet that’s high in animal-based saturated fat, red meat and its processed derivatives has shown to cause excessive weight gain, trigger inflammation and lead to deficiencies that do not promote healthy joints.*

Dietary treatment involves reduced calorie intake for weight loss, this will result in less pressure on the joints, and rather than eliminating fat, replace with healthier plant-based fats, such as avocado pear, peanut butter, olive, canola and sunflower oils and oily fish such as tuna, sardines, salmon, herring, mackerel. Increasing intake of fruit and dark green leafy vegetables, legumes and whole grains are very important as well. This diet would be high in antioxidants and vitamins A, C, E, D, B₆, B₁₂ and folate. It is high in minerals such as Selenium and Calcium, as well as Omega-3 fatty acids, which is known for its anti-inflammatory properties. Following this would allow for better bone and joint health.*

Excess weight or obesity needs to be managed by seeing a qualified dietitian who is registered with the Health Professions Council of South Africa (HPCSA), once assessed nutritionally; the dietitian can determine the most appropriate nutrition intervention and will be able to help with weight reduction by giving evidence-based nutritional advice, emphasizing on returning to healthier eating habits and following a well-balanced eating plan along with encouraging physical activity.

Arthritis medication that provides relief from pain and inflammation may cause nutritional side effects such as weight gain, vitamin and mineral loss. Therefore always discuss with your doctor before taking any medication.

This article was written by Salaamah Solomon, a HPCSA registered dietitian.

*References available on request.

salaamahsolomon@gmail.com

Lower Back Pain

Lower back pain is one of the most common complaints known to athletes and weekend warriors alike. Picking up a chair to throwing a ball may elicit pain in the unconditioned person. Pain is usually elicited in the unconditioned person with muscle imblances between the anterior and posterior (back and front), right and left sides of the body. These imbalances usually cause one or more muscle groups to tighten/ spasm and another muscle or muscle groups to weaken. This type of scenario will gradually cause excesive strain on the muscles, tendons, ligaments and joints,  thereby causing pain and injury.
The type of pain allows therapists to gauge which type of injury is being presented. Pain may present as dull, achy, sharp, numb etc and lead the therapist to determine whether the cause is at the site of injury or presenting as a symptom caused by a problem somewhere else on the kinetic chain. A full history taking together with a physical assessment will determine the best way forward in rehabilitation.
The best way forward to address lower back pain is to engage in a prescriptive exercise rehabilitation strategy. Biokineticists, chiropractors, physiotherapists can assist in reducing and eliminating back pain. A combination of these therapies may assist in getting the patient pain free with full mobility.
Causes of Lower Back Pain:

• Muscle Strains and Sprains
• Abdominal Aortic aneurysm
• Sciatica
• Protruded or herniated disc
• Fracture
• Disc space infection
• Benign - space occupying lesions
• Spinal infections (TB)
• Ankylosing spondylitis (arthiritis of the spine)
• Neoplastic Tumour (primary or metastic)

This article was written by: Nabeel Yasin Biokineticist
www.biowellness.co.za
nabeel@biowellness.co.za