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The “Wetsuit” and Protein Needs- under 18
Draw a stick figure of a person (with a happy face). Then trace around it fairly closely like someone was wearing a wetsuit. To compare the wetsuit to your body, it stands for all the cells that make up bones, muscle, organs, ligaments, tendons, and everything else
but fat. These cells are always in a state of change. Old cells are destroyed while new ones are made; muscles are rebuilt, new blood cells created. The epithelial lining of our gastrointestinal tract is completely “recycled” every three days. (Tell this to everyone who is eating low carbohydrate/fiber diets and it’ll really gross them out!)
Protein is the building blocks of these new cells. I have found that many of my female athletes do not get enough protein. This is especially important with girls with disordered eating. Eating enough protein is a must, so cells can be renewed which prevents the body from using its own lean tissue for fuel.
When you don’t have enough protein, you will also feel hungry a lot too because protein takes longer to digest than carbohydrates. The ultimate goal is to get a good balance of healthy non-processed carbohydrates along with protein at each meal. This ensures quick energy from carbs, and satiety and blood sugar stability by adding protein. Think fruits, whole grains, and starchy veggies for carbs versus something processed to death, with all the fiber removed and sugar added instead.
Meal Planning:
Aim for a 2-3 servings of protein at each meal and 1-2 at snacks (more after school is your athlete is able to come home first- their metabolisms are like bonfire at this time. If she is not that hungry at breakfast, (they’re not awake yet) breakfast can be portable and eaten on the way to school, or between the first couple hours. A protein bar with carbs in it will work. This is a last ditch effort but it works.
The following is a formula to calculate protein needs based on an “ideal body weight”
1. Start at 5 feet tall = 100 pounds and add 5 pounds for every inch after that. After doing that add up to 10-15% more for bigger bones and a muscular frame (a bigger wetsuit) and subtract up to 10% for smaller bones and a non-muscular frame.
2. Convert body weight in pounds and divide by 2.2 to change it to kilograms.
3. Non- active people need only 0.8 grams of protein per Kilogram/ per day
Aerobic exercisers need 1.0 grams of protein per Kilogram/per day
Aerobic exercisers and resistance trainers need 1.2 grams of protein per Kilogram/per day
Multiply your Kilograms by the protein requirement factor to get your needs per day.
4. Ok to add 10-15 grams for a growing teenager. Typically you’ll know growing is still going on if you have to keep buying bigger shoes. Once menstral periods start, usually girls will only grow another inch or so within the next 2 years.
Example: A muscular 5’4” female soccer star, who has strong legs, (bigger wetsuit) and still has some growing to do. Her training is drills up and down the soccer field and a bit of resistance training using weights in the gym or resistance bands.
5’0 = 100 pounds
plus 4 inches X 5 pounds each = 20 pounds
This is 120 pounds so far. Add 10 percent to fuel that muscular body (12 pounds) which brings the healthy body weight to 132 pounds.
Weight in pounds to Kilograms. 132/ 2.2 = 60 kilograms
60 x 1.2 (grams of protein per kilo) = 72 grams of protein per day. OK to add 10-15 grams to this for growth in this case.
The following are healthy protein sources based on the exchange system:
Every 1-oz of chicken, turkey, fish, lean beef, and cheese= 7grams protein
1 egg, or 2 whites, or ¼ cup beaters= 7 grams
¼ cup cottage cheese= 7 grams
8 ounces milk or yogurt= 8 grams
½ cup beans/legumes = 5-7 grams
Vegetarian products such as Morningstar Farms™ and Boca™ = 9-15 grams
Some protein bars such as Balance™ 14-15 grams
1 serving of whole grains (whole wheat bread, ¾ cup healthy cereal) = 3 grams
1 serving of starchy veggies (small potato or ½ cup mashed) 3 grams
and even low starch vegetables have a couple grams too.
Your formula
Height_______
Wetsuit weight _______
Change to Kilograms __________
Kg______ X grams of Protein __________ = ___________average protein
needs per day
The “Wetsuit” and Protein Needs - Adults
Draw a stick figure of a person (with a happy face). Then trace around it fairly closely like someone was wearing a wetsuit. To compare the wetsuit to your body, it stands for all the cells that make up bones, muscle, organs, ligaments, tendons, and everything else
but fat. These cells are always in a state of change. Old cells are destroyed while new ones are made; muscles are rebuilt, new blood cells created. The epithelial lining of our gastrointestinal tract is completely “recycled” every three days. (Tell this to everyone who is eating low carbohydrate/fiber diets and it’ll really gross them out!).
Protein is the building blocks of these new cells. I have found that many of my clients do not get enough protein. This is especially important with disordered eating. Eating enough protein is a must, so cells can be renewed which prevents the body from using its own lean tissue for fuel.
When you don’t have enough protein, you will also feel hungry a lot too because protein takes longer to digest than carbohydrates. The ultimate goal is to get a good balance of healthy non-processed carbohydrates along with protein at each meal. This ensures quick energy from carbs, and satiety and blood sugar stability by adding protein. Think fruits, whole grains, and starchy veggies for carbs versus something processed to death, with all the fiber removed and sugar added instead.
Meal Planning:
Aim for a 2-4 servings of protein at each meal and 1-2 at snacks. If you are not hungry in the morning, (not awake yet) breakfast can be portable and eaten on the way to work or at your desk. A protein bar with carbs in it will work. This is a last ditch effort but it works.
The following is a formula to calculate protein needs based on an “ideal body weight”
1. Start at 5 feet tall = 100 pounds and add 5 pounds for every inch after that. After doing that add up to 10-15% more for bigger bones and a muscular frame (a bigger wetsuit) and subtract up to 10% for smaller bones and a non-muscular frame.
2. Convert body weight in pounds and divide by 2.2 to change it to kilograms.
3. Non- active people need only 0.8 grams of protein per Kilogram/ per day
Aerobic exercisers need 1.0 grams of protein per Kilogram/per day
Aerobic exercisers and resistance trainers need 1.2 grams of protein per Kilogram/per day
Multiply your Kilograms by the protein requirement factor to get your needs per day.
Example: A muscular 5’4” woman, who has strong legs, (bigger wetsuit). Her workouts consist of aerobic classes and a bit of resistance training using weights in the gym or resistance bands.
5’0 = 100 pounds
plus 4 inches X 5 pounds each = 20 pounds
This is 120 pounds so far. Add 10 percent to fuel that muscular body (12 pounds) which brings the healthy body weight to 132 pounds.
Weight in pounds to Kilograms. 132/ 2.2 = 60 kilograms
60 x 1.2 (grams of protein per kilo) = 72 grams of protein per day.
The following are healthy protein sources based on the exchange system:
Every 1-oz of chicken, turkey, fish, lean beef, and cheese= 7grams protein
1 egg, or 2 whites, or ¼ cup beaters= 7 grams
¼ cup cottage cheese= 7 grams
8 ounces milk or yogurt= 8 grams
½ cup beans/legumes = 5-7 grams
Vegetarian products such as Morningstar Farms™ and Boca™ = 9-15 grams
Some protein bars such as Balance™ 14-15 grams
1 serving of whole grains (whole wheat bread, ¾ cup healthy cereal) = 3 grams
1 serving of starchy veggies (small potato or ½ cup mashed) 3 grams
and even low starch vegetables have a couple grams too.
Your formula
Height_______
Wetsuit weight ________
Change to Kilograms _________
Kg _______ x grams of Protein___________ = ____________ average protein needs per day.
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