Q and A with Alexis Williams
Alexis Williams, B.A.Sc., M.A.N., RD
Transition Health
As a certified personal trainer and registered dietitian, I am constantly faced with questions regarding nutrition, diet and protein consumption. It is my responsibility as a health professional to provide accurate information and nutrition advice to my clients, and below are my responses to some of the common questions I receive.
QUESTION #1
I’ve been working out for two years and I expected to have more muscle by now. I’ve heard protein supplements are more effective in building muscle than protein found in natural foods, and that athletes should take supplements on a regular basis. Is this true?
ANSWER:
Most beginner fitness enthusiasts tend to rely on protein supplements because of the results they promise. While they are great when you’re on the go and can’t squeeze in a balanced meal, there’s no scientific evidence to show that protein bars or shakes do anything more than protein-rich foods to build a muscular physique. By sticking to a versatile diet including complete proteins such as lean meat, dairy, fish and soy foods, you can achieve your personal goals and get enough amino acids to build muscle.
In a simple supper you can consume the protein found in supplements and also meet your vitamin and mineral requirements in a natural way. Veal for example, is a lean protein option that contains a significant amount of protein in a 100 gram portion. A pan fried veal cutlet contains 37 grams of protein and provides 26 per cent of the daily recommended protein intake for a highly athletic individual weighing 187 pounds. By making the right food choices you will easily be able to meet your protein goals without the assistance of protein supplements.
QUESTION #2
I need to lose weight so I’ve been avoiding fat like the plague – am I doing the right thing?
ANSWER:
No, fats are vital to a healthy body. Your body needs fat to operate effectively. Your brain is made up of nearly 60 per cent fat and it can only be produced and sustained through your diet. Many times when people avoid fat entirely, they feel hungry constantly which impedes weight loss goals.
Certain high fat foods are good for you and can even help with losing weight and keeping it off. Maintaining a fat intake of 20-35 per cent of your total calories will keep your body healthy while still providing an opportunity to lower your total body fat percentage. The key is to stick with healthy fats. By eating controlled portions of healthy fats like nuts, olive oil and avocados, plus fibrous foods and lean proteins such as veal, chicken and turkey, you will find it’s easier to stay full and lose weight.
QUESTION #3
I work out regularly so I need all the protein I can get. Should I take a protein supplement to ensure I’m getting enough?
ANSWER:
If you’re consuming enough protein-rich foods throughout the day you shouldn’t have to rely on protein supplements. I recommend that active adults consume between 1.2 and 1.7 grams of protein per kilogram (total body weight) per day depending on their level of physical activity. No scientific evidence exists to prove that any more is needed for a normal, active individual.
Under this recommendation it’s easy to meet protein requirements from diet alone, without taking extra supplements. Substituting protein supplements for food or supplementing your diet with them will not likely improve your performance at the gym or increase muscle growth. Excess protein is a source of calories which if unused are stored as fat.
QUESTION #4
Since protein is the body’s muscle building block, consuming extra protein will help increase muscle strength even more. That has to be true because muscle is made of protein, right?
ANSWER:
Protein is made up of building blocks called amino acids, and while our bodies can make most of the 20 amino acids we need, some can only come from the food we eat. Amino acids are critical for making body protein elements, but eating extra protein above requirements will not increase muscle strength. Weight training combined with a balanced diet are responsible for building muscle.
QUESTION #5
I’m trying to lose weight so I consume as much protein as possible; I’ve heard it will help me to shed pounds. Am I doing the right thing?
ANSWER:
Protein is responsible for building and repairing the body’s tissues, and while it’s great for helping you stay full longer, it needs to be eaten along with carbohydrates and good fats in order to build and sustain muscle growth. Eating only protein may help you lose weight quickly but it’s an unrealistic diet to be following as it doesn’t provide enough vitamins and nutrients to the body on its own. Try pairing a veal cutlet with quinoa and some leafy greens like swiss chard or kale for a healthy, balanced meal. Combining various foods will give your body what it needs.
Remember: The solution to a healthy lifestyle is not simply found in a post-workout shake! Eat well and consider healthy options like lean Ontario veal to meet your health goals.
 Alexis Williams will be one of the presenters at the Can-Fit-Pro Consumer Fitness and Wellness Show on Saturday, August 22, 2009 at the Metro Toronto Convention Centre.
For more information on Ontario veal visit www.ontariovealappeal.ca.
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