Legend has it that coffee was discovered around 850 A.D. in Ethiopia by a goat herder who observed that their animals were unusually lively after eating bright-red berries. Inside those berries were the coffee beans that later went on a global journey. Now, with more than 400 billion cups consumed every year, coffee is the world’s most popular beverage. 

There has been a lot of research on the health benefits of coffee such as improved attention, focus, energy, motivation and neuroprotective effects.

But like all things – it is best to consume in moderation as drinking coffee or to much coffee might not be the best thing for you. Just like coffee has a ton of health benefits it also has some side effects that can be problematic for some people. You may want to make a self assessment to see if your coffee drinking could be impacting your health issues. Let’s have a look at some of the issues with drinking coffee or too much of it.

1. Increased Blood Pressure and Heart Rate 

Caffeine is a central nervous system stimulant, so high or even regular consumption of caffeine may create anxiety, restlessness, irritability, insomnia. In fact, caffeine-induced anxiety disorder is one of four caffeine-related syndromes listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM), which is published by the American Psychiatric Association.

Extremely high daily intakes of 1,000 mg or more per day have been reported to cause nervousness, jitteriness and similar symptoms in most people, whereas even a moderate intake may lead to similar effects in caffeine-sensitive individuals.

Studies have found that higher caffeine intake appears to increase the amount of time it takes to fall asleep. It may also decrease total sleeping time. Coffee contains theophylline, which is known to disturb normal sleep patterns. Caffeine intake even six hours before bedtime has been shown to significantly disrupt sleep. (1)

2. Increased Blood Pressure and Heart Rate

Regular consumption of caffeine may create cardiac sensitivity – abnormal heart beats, tachycardia and palpitations, increased blood pressure and hypertension, especially in those that have atherosclerosis and heart disease. Although moderate coffee consumption is generally considered safe for heart health, acute ingestion can lead to short-term increases in blood pressure and heart rate, particularly in non-habitual drinkers or those with hypertension. (2)

3. Potential for Dependence and Withdrawal

Caffeine dependence is well-documented. Withdrawal symptoms—such as headaches, fatigue, irritability and even constipation —can occur in regular consumers who abruptly stop intake. Skipping or giving up coffee a person can expect to potentially feel worse before feeling better. (3)

4. Gastrointestinal Distress: 

Coffee contains chlorogenic acid and N-alkanoyl-5-hydroxytryptamide, which have been shown to increase stomach acid production. Increase in gastric acid secretion may exacerbate symptoms of acid reflux or gastroesophageal reflux disease (GERD). (4). A study found that coffee beans that were roasted longer and at higher temperatures were less acidic, which means darker roasts tend to be less acidic than lighter roasts and switching to cold-brewed coffee is less acidic than hot coffee.

5. Bone Health Concerns

High coffee consumption has been associated with decreased bone mineral density in some studies, potentially increasing the risk of fractures in susceptible populations, especially in those with low calcium intake. (5) One study found a higher rate of bone loss in postmenopausal elderly women with caffeine intakes >300 mg/d than in those with intakes ≤300 mg/d. (6,7)

6. Loss of Nutrients

While coffee itself contains small amounts of essential nutrients like magnesium, potassium, and niacin, its effect on the absorption or excretion of other nutrients is of more concern. It can increase the excretion of the minerals calcium, magnesium, potassium, sodium, phosphate and zinc; and vitamins including B vitamins – particularly thiamin, and vitamin C. It may also reduce absorption of iron and calcium (especially when caffeine is consumed around mealtimes).

Coffee, especially when consumed with or shortly after meals, inhibits the absorption of non-heme iron (from plant sources), primarily due to its polyphenol content. (8) Some studies have suggested increased urinary excretion of magnesium and zinc with high caffeine intake, although evidence is less consistent. (9)

7. Caffeine Addiction

Studies suggest that although caffeine triggers certain brain chemicals similarly to the way cocaine and amphetamines do, it does not cause classic addiction the way these drugs do. (14) However, it may lead to psychological or physical dependency, especially at high dosages.

Even though caffeine does not seem to cause true addiction, if a person regularly drinks a lot of coffee or other caffeinated beverages, there’s a very good chance they may become dependent on its effects and as such when they miss there morning cup of joe those withdrawal symptoms (as mentioned earlier) kicks in.

8. Increased Urination 

Increased urination is a common side effect of high caffeine intake due to the compound’s stimulatory effects on the bladder. Some people may notice that they need to urinate frequently when they drink more coffee or tea than usual.

As a chemical, caffeine increases production of urine, which means caffeine is a diuretic. But the Mayo clinic reports that most research suggests that the fluid (which is made up of more than 95% water) in caffeinated drinks balances the diuretic effect of typical caffeine level. So its diuretic effects are often too low to dehydrate you on its own. High doses of caffeine taken all at once may increase the amount of urine the body makes. This is more likely if you aren’t used to caffeine.

How Much Coffee Should I Drink?

The Food and Drug Administration (FDA) has stated that healthy adults should only consume about 3 to 5 cups (up to 400 milligrams) daily to avoid potentially dangerous or adverse side effects. It is also best to consume coffee away from food to avoid interference with digestion and nutrient absorption.

For special populations such as pregnant individuals: ≤200 mg/day is advised to reduce risk of miscarriage and low birth weight. (10)

Several individual factors influence how caffeine is processed, and thus what is considered a “safe” or tolerable dose such as genetics, (people with the liver enzyme CYP1A2 responsible for metabolizing caffeine are more susceptible to caffeine’s negative cardiovascular effects, such as hypertension or heart attack risk) (11); Age (older adults metabolize caffeine more slowly due to reduced liver enzyme activity); Sex (women metabolize caffeine more quickly when taking oral contraceptives or during pregnancy due to hormonal influences on liver enzymes) (12); Smoking increases caffeine clearance by up to 50% and Medications, including certain antibiotics and antidepressants, can either increase or reduce caffeine metabolism. (13)

Conclusion

Coffee is a complex beverage with both health-promoting and also potentially detrimental side effects. The key lies in moderation—generally considered to be 3–5 cups per day for most healthy adults or up to 400mg of caffeine. Individual tolerance, underlying medical conditions, and lifestyle factors may determine if coffee should be reduced or eliminated. To get the benefits of caffeine without undesirable effects, consider conducting an honest assessment of your sleep, energy levels, headaches, digestion and other factors that might be impacted by caffeine, and reduce your intake if needed.

References

1. Drake, C., et al. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 9(11), 1195–1200. https://doi.org/10.5664/jcsm.3170
2. Mesas, A. E., et al. (2011). The effect of coffee on blood pressure and cardiovascular disease in hypertensive individuals: a systematic review and meta-analysis. American Journal of Clinical Nutrition, 94(4), 1113–1126. https://doi.org/10.3945/ajcn.111.016667
3. Juliano, L. M., & Griffiths, R. R. (2004). A critical review of caffeine withdrawal: empirical validation of symptoms and signs, incidence, severity, and associated features. Psychopharmacology, 176(1), 1–29. https://doi.org/10.1007/s00213-004-2000-x
4. Zhang, M., et al. (2013). Dietary habits and the risk of gastroesophageal reflux disease: a comparative study. Scandinavian Journal of Gastroenterology, 48(9), 936–941. https://doi.org/10.3109/00365521.2013.816130
5. Hallström, H., et al. (2006). Long-term coffee consumption in relation to fracture risk and bone mineral density in women. American Journal of Epidemiology, 165(8), 901–908. https://doi.org/10.1093/aje/kwk058
6. Rapuri, Prema B. et al. 2001. “Caffeine intake increases the rate of bone loss in elderly women and interacts with vitamin D receptor genotypes,” Am J Clin Nutr (November). http://ajcn.nutrition.org/content/74/5/694.full (accessed May 29, 2015)
7. Heaney, R. P. (2002). Effects of caffeine on bone and the calcium economy. Food and Chemical Toxicology, 40(9), 1263–1270. https://doi.org/10.1016/S0278-6915(02)00094-7
8. Morck, T. A., Lynch, S. R., & Cook, J. D. (1983). Inhibition of food iron absorption by coffee. American Journal of Clinical Nutrition, 37(3), 416–420. https://doi.org/10.1093/ajcn/37.3.416
9. Nehlig, A. (2016). Effects of coffee/caffeine on brain health and disease: What should I tell my patients? Practical Neurology, 16(2), 89–95. https://doi.org/10.1136/practneurol-2015-001162
10. American College of Obstetricians and Gynecologists (ACOG). (2010). Moderate caffeine consumption during pregnancy. Committee Opinion No. 462. https://www.acog.org/
11. Cornelis, M. C., et al. (2006). Coffee, CYP1A2 genotype, and risk of myocardial infarction. JAMA, 295(10), 1135–1141. https://doi.org/10.1001/jama.295.10.1135
12. Abernethy, D. R., & Todd, E. L. (1985). Impairment of caffeine clearance by chronic use of low-dose oestrogen-containing oral contraceptives. European Journal of Clinical Pharmacology, 28(4), 425–428. https://doi.org/10.1007/BF00606601
13. Berthou, F., et al. (1992). Effect of smoking on caffeine metabolism. Clinical Pharmacology & Therapeutics, 52(5), 476–480. https://doi.org/10.1038/clpt.1992.181
14. https://www.frontiersin.org/journals/behavioral-neuroscience/articles/10.3389/fnbeh.2017.00200/full

60% of our brains are made up of fat so we are literally a bunch of fat heads! Our brain is made up of both saturated and unsaturated fats. The problem is we tend to consume too much saturated fat and saturated fat from the wrong kinds of foods.

Trans Fats

Research shows that people that ate the most trans fats, had up to a 48% increased risk of depression.

Trans fats are made artificially through the process of hydrogenation. They are used to increase shelf life of processed goods and have zero health benefits. In fact they have many negative effects on the body and brain. Trans fats lower serotonin levels and increase inflammation, both of which can contribute to depression. It has also been linked to mood disorders, aggressive behaviour and can interfere with memory. It can cause liver damage, fatty liver disease, impair reproductive health, damage the lungs, as well as cause weight gain, neurological problems and digestive disorders. As you can see trans fats does not serve us in any way, shape or form. But a lot of us with busy lifestyles are looking for the quick and easy boxed foods to help us get through the day little knowing the consequences of making these kinds of choices.

Where do we find trans fats?

Be mindful of reading labels. Any product that lists “partially hydrogenated oil” contains trans fats.

Foods that contain trans fats and should be avoided include:

• Fast foods – cheese burgers, French fries, fried chicken, onion rings, and nuggets
• Some spreads such as margarine spreads and peanut butter
• Chips, crackers, cookies, doughnuts and pastries
• Non-dairy creamer
• Meat sticks
• Pre-prepared cake frostings and pie/pie crusts
• Commercial waffles and pancakes
• Microwave popcorn
• Commercially pre-prepared products, such as pizza dough and cookie dough

Saturated Fat

Eating a standard Western diet high in processed carbohydrate and sugar-rich foods can cause your body to produce unhealthy saturated fatty acid and cholesterol in the body. Consuming a diet high in processed foods that contain a lot of saturated fat will contribute to heart disease and obesity, but it also can significantly impact our mood.

Consuming a high amount of saturated fat from processed foods will inhibit dopamine from signalling to our brain which will impact your ability to feel pleasure, contentment, motivation, happiness and satisfaction.

However, we do need some saturated fats in our body but it is where we get the saturated fat from that can be an issue as there are healthy and unhealthy sources. You need to avoid processed foods that are high in saturated fats such as:

• corn oil and other vegetable oils
• margarine
• shortening
• pizza
• commercial baked goods
• burgers and fries

Saturated fat, when consumed from natural whole foods, is healthy and may protect against heart disease. We need some saturated fats in our diet as they also help to make up part of our brain structure. When we say 60% of our brain is made up of fat, 50% of that is saturated fat and it plays an important part in our ability to think and remember.

Healthy forms of saturated fat include:

• fatty cuts of meat like ribeye and lamb chops
• heavy cream
• beef tallow
• butter (grass-fed)
• coconut (oil, milk, flesh), palm oil
• cacao butter
• dark chocolate

MONOUNSATURATED FATS

Consuming MUFAs (monounsaturated fatty acids) and PUFAs (polyunsaturated fats) and eliminating trans fats are crucial in preventing and addressing depression. Monounsaturated fats come from plant-based foods. A study of 12,000 participants found that consuming high levels of mono- and polyunsaturated fats in the diet showed a lower rate of depression. The same study also found high intake of trans fats increased the risk of depression. This may be due, in part, to the impact it has on dopamine. Monounsaturated fats from plant food sources include: olives/olive oil, avocados, sesame seeds, macadamia nuts, cod liver oil, hazelnuts, almonds, Brazil nuts and cashews.

Olive Oil and Depression

Following the Mediterranean diet with consuming high amounts of olive oil have been shown to lower the risk of depression.

One study including more than 12,000 people showed that participants with an olive oil consumption higher than 20 grams a day (1.5 tablespoons) had a 30% lower risk of depression than those without consumption or with a very low consumption of olive oil.

It is recommended that you consume 1.5 tablespoons of olive oil a day to help lower your risk of depression.

Summary

Fats play a role in our overall health and mood. We need fats in our diet and a variety of them. Saturated fat is important in our diet but the food source of this type of fat is important and needs to come from healthy sources such as coconut oil and grass fed butter. Monounsaturated fats play a role in supporting healthy mood and brain function which is why the Mediterranean diet is seen as a therapeutic option for someone struggling with depression. And of course trans fats have no place in our diet and in our bodies and only serve to wreak havoc to various body systems and fuel depression.

References

https://pubmed.ncbi.nlm.nih.gov/26171719/

https://www.webmd.com/depression/depression-assessment/default.htm

Fats have got a bad rap over the years and although some fats are bad, many are good and are actually crucial for brain structure and function. These good fats have been shown to help with cognitive functioning, mood and behaviours.

Fat is a major source of food and plays various important structural and metabolic functions, including energy storage, satiation, keeping us warm in the winter months, balancing blood sugars and can help reduce cravings and overeating which can be a problem for some of us when we struggle with a low mood.

The human body can produce the fat it requires from other food, except for a few – essential fatty acids (Omega 3 and 6) which means it must be obtained through the diet. The other important factor about consuming fats is that they also contain our fat soluble vitamins such as vitamin A,D,E and K, which we also needed to help support a happy mood.

There are good and bad fats. We want to be consuming the good fats and avoiding the bad fats to help optimize our mood. So let’s break this down for you.

Omega 6

You need to consume Omega 6 in moderation and from the right kind of foods. Omega 6 helps to stimulate skin and hair growth, maintains healthy bones, helps regulate metabolism, supports the reproductive system, helps reduce nerve pain, may help to reduce symptoms of ADHD, can reduce blood pressure, cholesterol and lower the risk of heart disease.

Omega 6’s are pro-inflammatory which means if we consume too much or the wrong kinds of Omega 6 foods this can create inflammation in the body which is not conducive to supporting a healthy mood. Although we need it in our diet, we often consume too much Omega 6 and not enough Omega 3, especially if we follow a Western diet. According to the Academy of Nutrition and Dietetics, women and men aged 19–50 need approximately 12 grams and 17 grams of omega-6 fatty acids per day, respectively.

Unhealthy Sources of Omega 6

• oil-based condiments like mayonnaise and commercial salad dressings
• margarines
• corn chips
• fast foods
• cake with frosting
• cured meats such as pepperoni

Healthy Sources of Omega 6

• walnuts
• sunflower seeds
• roasted chicken thighs
• tofu
• hemp seeds

Omega 3

Studies show that people with depression tend to have lower omega 3 levels compared to those people that don’t have depression. Researchers demonstrate that omega 3 fatty acid consumption (containing 1.5-2g of EPA per day) has mood-stimulating effects in people with depression. (6,7)

Foods high in omega 3 include:

• oily fish
• oysters
• walnuts
• macadamia nuts
• flax seeds
• chia seeds
• pumpkin seeds
• kidney beans and navy beans

Research shows that people who consumed the most oily fish were also less likely to experience symptoms of depression. The body can utilize the omega 3 more from fish that they can from supplementation. EPA and DHA are found in cold water fish and are important for brain functioning, mood, cognition and reducing inflammation.

The best oily fish to consume to get your EPA and DHA includes

• salmon, mackerel
• anchovies, herring
• halibut
• rainbow trout
• tuna

For some great Omega 3 seafood recipes, check out:

https://korunutrition.com/smoked-salmon-avocado-toast/

https://korunutrition.com/smoked-salmon-feta-egg-bake/

https://korunutrition.com/ginger-salmon-burgers/

https://korunutrition.com/salmon-chowder/

If you don’t want to consume fish, then take a fish oil supplement. Research has shown that taking a good quality fish oil supplement improved depressive symptoms in people with depression, with effects comparable to those of antidepressant medications. Additionally, people tended to see greater effects when the fish oil supplement contained higher doses of EPA. (8) Or, if you don’t like fish, try some of these none seafood recipes that still contain good amounts of omega 3:

https://korunutrition.com/chocolate-coffee-shake/

https://korunutrition.com/brain-boosting-salad-dressing/

https://korunutrition.com/chia-oat-parfait-kiwi/

https://korunutrition.com/coconut-yogurt-clusters/

SUMMARY

You must ensure that you get enough essential fats into your diet. Omega 6 in moderation from healthy sources such as hemp seeds and sunflower seeds, and omega 3 from oily fish, walnuts, chia and flax seeds. If you struggle with depression, then you may want to consider increasing your fish intake to 3x a week and taking an omega 3 supplement high in EPA.

If you would like more information on how to boost your mood naturally through diet, lifestyle and supplementation please check out Reclaim Your Happiness, our online nutrition and depression program.

References

1. https://www.sciencedaily.com/releases/2011/01/110126171451.htm (stat)
2. Hryhorczuk C. et al. 2016. “Dampened Mesolimbic Dopamine Function and Signaling by Saturated but not Monounsaturated Dietary Lipids.” Neuropsychopharmacology, 41(3):811-821.
3. https://pubmed.ncbi.nlm.nih.gov/21298116/
4. https://pubmed.ncbi.nlm.nih.gov/26171719/
5. https://www.webmd.com/depression/depression-assessment/default.htm (olive oil)
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5481805/ omega 3
7. Morkl et al., 2018; Osher & Belmaker, 2009) omega 3
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC487245/

Times are hard right now! Mortgage rates and gas prices are through the roof, after surviving covid for 2 years with so much financial uncertainty we are now facing a recession and of course you must all have noticed your grocery bills have skyrocketed as well. With Christmas fast approaching it may be tough to budget all the extra costs involved this time of the season.

So, how do you manage Christmas festivities and celebrations when the budget is tight?

We are here to provide some helpful money saving tips to help stretch that dollar over the winter holidays. To help reduce the stress that comes with the excess spending and allow you to get more bang for your buck so you can sit back and enjoy your time with loved ones.

15 Tips to Save Money with Your Groceries

1. Start stocking up on food items needed for Christmas now with a couple of extra items in the grocery cart each week so you are not left with 1 whopping bill right at holiday time.
2. Inventory your cupboards, freezer and fridge before grocery shopping and think creatively about using food that you have for meals before stocking up on new products. You will be amazed how food gets hidden and forgotten in the back of the freezer or cupboard, and this will help stop buying excess food that you may already had but didn’t know.
3. Once you have done a stock take of what you have make a meal plan for the week and the grocery list to match and stick to it. This will reduce wastage.
4. Do your due diligence with checking prices. Sometimes we overlook how much something has gone up in price and if we had checked we might have avoided putting that specific item in the cart. You may also want to look at price comparisons as there can be huge differences between brands.
5. Think frozen and canned vegetables as a cheaper option to fresh.
6. Buy in season as this is where food is cheaper since you are not paying for the excess travel costs to get the “out of season” food to the store.
7. Bake your desserts and sweet treats instead of buying them.
8. Don’t need to get fancy – shop at the cheap grocery stores such as no Frills, Walmart, Dollar store and Bulk Barn.
9. If hosting the Christmas festivities, you may want to consider delegating parts of the meals to others, so you are not ladened with purchasing and preparing entire meals on your own.
10. Collect coupons and check out weekly grocery flyers and buy on sale items.
11. Make bone broth and soups with the leftover Turkey and food so you are not wasting anything, and this can help push your grocery budget for more meals throughout the week. Also, soups are cheap this might be a great starter meal that can fill people up before dinner and therefore less is being eaten at dinner (therefore the amount of food needed to be purchased can be reduced).
12. Do your due diligence to plan out appropriate quantities of food for the meal. So, you are not throwing out excess food and dollars.
13. Don’t grocery shop when you’re hungry that is when you are more likely to buy the “bad food” and more food than needed.
14. Do a cookie exchange with friends – you may want to package these out as gifts at Christmas. There is a great selection of boxes and packages at the Dollar Store to make it look pretty.
15. Explore grocery apps such as Flipp and Checkout 51 that can help find the best price for the food items that you are looking for. This might mean shopping at a couple of different stores, but you could end up saving quite a bit with taking that extra time to find the best deal. But use the apps to help.

Hopefully by implementing some of these strategies you can help save money and reduce your stress over the winter holidays!!

Happy Holidays everyone. Stay safe and warm!

A lot of people are looking for the next best thing to help them lose weight, bulk up or to optimize their nutrition for their own health and well being.

Protein powders come up a lot in this regard and the question is do they work and are they good for us and which one is going to best for me?

Protein powders originated back in the 1950’s and 60’s and has grown in popularity over the years, especially as part of a post workout meal, bulking up or as a healthy breakfast option. Protein powders have a number of different benefits.

The reasons why we like using protein powders are for the following:

1. Quick and easy to prepare for those with busy lives, athletes and teenagers that don’t have time to prepare meals or will just skip them altogether. They are great if you are on the go. You can take it with you in the car, subway, to work or to school.
2. Provides a vehicle in which to incorporate more fruits and vegetables into the diet especially if someone is not consuming enough or doesn’t like to eat them. They can be hidden in a smoothie!
3. Many protein powders include other nutrients in the formula such as vitamins, minerals, healthy fats and fiber so you can get more bang for your buck.
4. Easily digestible since the food and protein has been broken up so less taxing on your digestive system.
5. Can incorporate other healthy foods and super foods into the shake such as flax seeds, chia seeds, nut and seed butters, ginger, turmeric, coconut oil, spirulina, matcha green tea powder etc.
6. If people have a hard time taking or swallowing medication and supplements – if it is in capsule or powder form these can be opened and put in shakes so easier to take.
7. Great way to increase protein intake if a person is not getting enough in their diet (animal and vegetarian sources), or protein demands are higher such as people who are ill, older adults and some vegetarians or vegans.
8. Help with muscle growth and facilitate muscle repair for body composition, weight loss and adding lean muscle.
9. Help with blood sugar balance since protein can help with satiety especially if you add other foods such as nuts and seeds/butters, good fats such as coconut oil, etc.

What do you need to look for when purchasing a protein powder?

Sweeteners

You want to make sure your protein powder is sweetened with stevia, monk fruit or an alcohol sugar such as xylitol and stay away from artificial sweeteners such as dextrin and maltodextrin, aspartame and aceulfame potassium. Research, has linked these artificial sweeteners to increased appetite and cravings for sugar and sweet foods, resulting in overeating and excess calorie consumption.

While the amount of sweetener in protein powder can vary one scoop of protein powder typically contains 1-2 grams of sugar. This may not seem like a lot, but if you are having multiple shakes a day this can add up. Try to stick with unflavoured, unsweetened or naturally sweetened protein powders.

Types of Protein

1. Whey Protein
   Whey protein is quickly digested, providing a rapid rise in amino acids that can help increase muscle mass and strength. It may also reduce appetite and promote fat loss. For muscle gain this is the most effective protein powder. It is best to choose whey isolate as opposed to whey concentrate as this has more protein (although is more expensive) (1)
2. Casein Protein
   Casein is digested and absorbed much more slowly than whey. However, one study demonstrated that men who were overweight and restricting their calories, casein may be a better option than whey in improving body composition by reducing muscle protein breakdown and promote muscle mass growth and fat loss during resistance training. (2)
3. Soy Protein
   Research has shown that soy protein can help reduce high cholesterol and can manage symptoms of menopause for some women. It can also help with osteoporosis by helping build bone mass. Copper and iron found in soybean are essential for the formation of red blood cells or hemoglobin. This may help to maximize metabolic activity and increase energy levels. This protein powder is best for women. (3)
4. Egg protein
   Egg-white protein has not been studied as much as whey or casein. Egg-white protein is high in quality and easily digested — though it may not keep you feeling as full as other protein powders and should be avoided if have allergies to eggs.
5. Pea Protein
   Pea protein powder is especially popular among vegetarians, vegans and people with allergies or sensitivities to dairy or eggs. Research has shown that pea protein may promote fullness and increase muscle growth as effectively as animal-based proteins. (4)

When is the Best Time to Take a Protein Powder?

• To recover after exercise, you should consume protein within 60 minutes of a workout. That’s when your muscles are most responsive to the use of protein for the repair and growth process.
• Breakfast, taking a high protein breakfast such as a protein shake is a great way to rev up the metabolism, balance blood sugars and help reduce energy slumps and cravings later in the day.
• To support weight loss, it is best to consume protein at each meal and snack to help keep you satiated. So having a protein shake as a mid afternoon snack or as a lunch meal is a great option.
• You do not want to be consuming protein shakes for all your meals as this will limit your access to other whole nutrient dense foods that your body also needs

What Can I Put in My Protein Shake?

As mentioned earlier protein shakes are a great way to consume foods that you might not be that keen on consuming it on it’s own. So here are a bunch of options to help boost your nutrient intake and get more bang for your buck.

1. Good fats: frozen avocado, coconut oil, MCT oil, milled flax seeds, chia seeds
2. Fruits: berries, banana, melons, apples, peaches, dragon-fruit
3. Vegetables: dark leafy greens, cauliflower, asparagus, cucumber, celery
4. Herbs and spices: mint, ginger, turmeric, himalayan Sea salt
5. Sweeteners: honey, stevia drops, natural maple syrup, Fruit
6. Fluids: unsweetened almond milk, coconut milk, water, green tea

Summary

Protein shakes are a great on and go option for people with various health goals and for those that need more protein in their diet. There are various protein powders out there so best to do the research to find out the best quality brands and which is going to best serve your health needs.

References —

1. https://pubmed.ncbi.nlm.nih.gov/21367943
2. https://pubmed.ncbi.nlm.nih.gov/10838463
3. https://drhealthbenefits.com/food-bevarages/health-benefits-of-taking-soy-protein-powder
4. https://pubmed.ncbi.nlm.nih.gov/25882536

Proper nutrition is crucial in optimizing results and performance, facilitating recovery, increasing muscle mass and reducing risk of injury.

It can be overwhelming on what to eat and when to eat and how much to eat. Whether it is optimizing your workouts at the gym, enhancing your performance in a sport such as soccer or hockey or in preparation for a long-distance running event – no matter what you do you need to eat properly.

What, when and how much will be dependent on what you are doing and how often you are training for example a weightlifter trying to bulk up and get strong will have very different nutrition needs than a long-distance marathon runner.

We have included below some simple tips and strategies to help guide you in best practices for pre and post nutrition workouts.

What should I eat before a sports competition, game or sporting event?

This is not just the last meal before your event or game that matters but proper nutrition comes from at least a couple of days of eating right leading up to the event! You need to make sure your energy stores are packed and ready for you to access when you compete or workout, so you need to build this up!

It takes anywhere from 24hrs to a few days for your glycogen stores (or energy stores) to fully replenish after a hard workout or training. Your body can store about 12-14 hours worth of it for your daily activity, but a hard workout lasting 2hrs+ can deplete all of it. Therefore, it is important to keep in mind that what you eat the day before is what is fueling your energy before the competition.

What do I eat the day of the event or workout?

An athlete should aim to consume a combination of carbohydrate and protein in their pre-event/game meal. This means that they should consume 3-4 hours before a competition or 60-90 minutes before a training event.

You want to make sure that you give enough time for your meal to digest especially as closer you get to the competition the more likely your stress hormones have increased with the anticipation of the event, and this may interfere with your digestion and your food not get properly absorbed. Also, when you eat blood diverts away from your muscles to the digestive tract to support digestive processes so you need to make sure you give enough time to ensure that the blood has time to return back to your muscles so that they are pumped and ready for action! Choose foods that are easy to digest, especially if your workout starts in one hour or less.

The meal should not be spicy as this can cause gastrointestinal problems and it should not contain too much fat as this will slow the rate of digestion and your body may not have had enough time to process these foods before the competition (blood is still focused on digesting and not on the muscles).

You want to include a protein as part of your pre-workout meal as this will create a better anabolic response (muscle growth), improved muscle recovery, increased strength, support lean body mass and increase muscle performance (1)

Your pre-nutrition should include some carbohydrates, and this is for both short- and high-intensity exercise. This is because your glycogen stores are your muscles’ main source of energy (2). Carb loading, which involves consuming a high-carb diet for 1–7 days, is a well-known method to maximize glycogen stores. (3) But having carbs in the day of your event will help to have a fuel source ready to go before starting to tap into glycogen stores.

What should I eat after a sports event, game or competition?

During physical activity, energy stores (glycogen) deplete, muscle tissue damage occurs, and fluids and electrolytes get lost through sweat. Therefore, post workout refueling becomes imperative and is probably the most important meal of the day even more so than breakfast!

After a workout or a sporting event the muscle cells have increased capacity to take in and absorb nutrients so this another reason why refueling the body after physical activity is so important.

30 minutes following exercise an athlete remains in a catabolic state this is when the body is breaking down muscle and tissue. The body at this state has low levels of insulin and high levels of cortisol and glucagon. Too offset this catabolic state an athlete should consume a high carbohydrate food and protein within the first 30-60 minutes following their game/event or workout. This is when the body is primed to refuel and replenish itself.

Post workout nutrition is important as this helps to:

• Decrease muscle protein breakdown
• Increase muscle protein synthesis (growth)
• Restore glycogen stores
• Enhance recovery

If you want to get technical you ideally want to be consuming carbohydrate and protein at 1 to 3 ratio this will help to increase glucagon (glucose stores) as well. Some foods that support such a ratio include chocolate milk (which contains 30 grams of carbs and 9 grams of protein) or a breakfast cereal (which can contain approximately 42 grams of carbs and 14 grams of protein).

One thing that often gets overlooked is that any kind of exercise or physical activity creates free radicals, so any post workout or post event meal/food intake needs to contain antioxidants which can easily be found in fresh fruits and vegetables.

The post-workout meal doesn’t have to be complicated, nor does it require expensive shakes or supplements. Some great post workouts or post sports game meals include:

• Scrambled eggs with vegetables and a sweet potato
• Grilled chicken with roasted vegetables and rice
• Salmon with sweet potato
• Tuna salad sandwich on whole grain bread
• Tuna and crackers
• Oatmeal, whey protein, banana and almonds
• Cottage cheese and fruits
• Pita and hummus
• Whole grain toast and peanut butter
• Cereal with milk
• Greek yogurt, berries and granola
• Protein shake and banana
• Quinoa bowl with sweet potatoes, berries, and pecans

As mentioned earlier you also want to replace the fluids that you lost through sweat. Ideally an electrolyte drink is a great option. Check out this refreshing home-made electrolyte drink.

Summary

Proper nutrition is extremely important in optimizing results and performance, facilitating recovery, increasing muscle mass and reducing risk of injury. Whether it is optimizing your workouts at the gym, or your performance in sports– no matter what you do you need to eat and drink properly! This includes what you eat on a regular basis as well as leading up to the event and especially after the event. What, when and how much will be dependent on what you are doing and how often you are training. But you need make sure that you are fueling the body to help with recovery and repair of muscles and glycogen storages as risk of injury and ability to recovery quickly can easily be compromised if proper nutrition is overlooked.

References —

1. https://pubmed.ncbi.nlm.nih.gov/16988909
2. https://pubmed.ncbi.nlm.nih.gov/6571232
3. https://pubmed.ncbi.nlm.nih.gov/12111292