Inside Fitness: The Nutrition Edition

"I've been in the weight room for a while, trying to put on some weight before next football season comes, but I just don't think I'm getting enough protein in my diet. Can you give me some pointers on what to look for when selecting protein-rich foods?"

-- Jeff Smart, wide receiver, University of New Hampshire football team

Great question Jeff. Many people working out a lot but fail to eat the proper amounts and types of protein to reach their weight goals. Based on current research, it is recommended that athletes (highly active people) consume between 1.5 and 2.0 grams of protein per kilogram of body weight. Sedentary people need less, about 0.8 g per kg of body weight. People who are moderately active should consume an amount somewhere between these two extremes.

A "high-quality" protein can be described as one that provides the body with proportionate amounts of the essential amino acids (the nine out of 20 your body cannot synthesize on its own). These proteins come from all of the meats (chicken, fish, beef, etc.) as well as eggs and dairy. Basically, all proteins of animal origin are considered high-quality.

A "low-quality" protein, on the other hand, lacks one or more of the nine amino acids from the "high-quality" protein category.. Examples of these proteins are foods such as grains, beans, and vegetables. Basically, proteins of plant origin comprise this classification.

To get the most out of your diet, incorporate more animal protein and less plant protein. However, if you're vegetarian, it is important to select a variety of foods so that you can obtain all of the essential amino acids throughout the day. Soy protein is the best out of the low quality proteins foods.

In addition, protein supplements, such as protein shakes or protein bars can be used to complement your diet. These supplements are engineered to contain all of the essential amino acids, so they can serve as a good protein source. But I would recommend doing additional research before shimmying down into those waters. In addition, I would not suggest replacing a quality meal with a protein supplement; nothing is better for your body than a well-balanced meal.



"I'm living off campus this year and the food situation sucks. I'm not eating healthy and I'm lazy. What should I do?"

-- Joe Schipani, class of 2005

Well, you've completed the first step: realizing that you have a problem. Trust me, it's tough living off campus, but there is usually a way to eat well even in your situation. Yeah, it's true that it's not always easy to eat well during college. However, if you're really concerned about it, you'll do what it takes to work towards eating a healthier diet.

If you have a meal plan of any sort (points or meals), that's good. Living at college, you're not always going to have time to make something from scratch or even make a quick lunch for that matter. Instead of ordering out or eating a frozen dinner, take a trip to one of the dining halls or other locales and pick up something that's healthier and tastes better. If you're running around all day, stop by one of the places on campus and pick up a sandwich or a healthy snack. You'll be more apt to pick up something healthy if you force yourself to go places where there's "proper food" available.

Or, if you have some time, make something at home. Drag your lazy self out to one of the supermarkets around here (Star Market in Porter Square is one option) and do some shopping. You can easily make plenty of healthy dinners in 30 minutes or less don't forget:

If you have any questions pertaining to personal fitness or health, email me at Benjamin.Hagopian@tufts.edu.