Frequently Asked Questions

Is protein good to eat after the gym?

After a hard workout, your body craves to restore the energy you just used during your workout. Your body must repair damaged muscle tissue and restore glycogen (e.g., carbohydrate) stores that have been depleted. To repair the muscle tissues damaged during exercise, it is important to consume lean protein after your workout. But that is not the only thing needed. You also need carbohydrates to replace the used glycogen stores in your body. Try to have your post-workout meal between 30 minutes to two hours of working out. Make your carbohydrates whole grains and your proteins lean. Do not forget to rehydrate with plenty of water after working out.

Examples of ideal snacks after the gym include fruit and low-fat yogurt, a turkey sandwich made with whole grain bread, hummus and whole wheat pita, peanut butter and banana on rice cakes or a protein shake with a banana.

Are nutrients in food diminished when cooked?

Nutrients, especially water-soluble vitamins, can be lost when some fruits and vegetables are cooked. Cooking with heat or water can diminish some nutrients. Try to cook vegetables with a minimal amount of heat and water by quickly steaming or microwaving with a small amount of water. If you are consuming the recommended amount of fruits and vegetables, you should not have to worry about the loss of nutrients from cooking produce.

Is plant protein equivalent to animal protein?

No. The building blocks of proteins are amino acids. The body can make all but nine amino acids needed for healthy living. These nine amino acids are considered "essential". Animal-based protein sources provide sufficient amounts of all essential amino acids. They are called "complete proteins". Many plant protein sources do not provide enough essential amino acids to be considered complete. Most plant proteins, except soy, are incomplete proteins. Incomplete proteins must be combined with other proteins to supply all of the necessary essential amino acids. Though it used to be thought that you had to consume those proteins together to obtain your complete proteins, it has now been established that you can consume your proteins throughout the day, and not necessarily together, to obtain your complete proteins. This is especially important if you are a vegan or vegetarian.

What nutrients are the most difficult to obtain in a female's diet?

Though all nutrients are important to males and females, for females, the following four nutrients are of particular importance:

Folate is important for growth and development. Adequate folate may help decrease the occurrence of birth defects, anemia during pregnancy and the risk of heart disease. The Recommended Dietary Allowance (RDA) for folate is 400 micrograms per day for females 14 years of age and older. Folate is found in dark leafy green vegetables, broccoli, beets and lentils.

Calcium is also important for the female body. It is essential for good bone health and a decreased risk for osteoporosis later in life. The RDA for calcium ranges between 1000 to 1300 milligrams per day for females 9 years of age and older. Calcium is found in dairy sources, spinach, turnip greens, mustard greens and collard greens.

Vitamin D is important in aiding the body's use of calcium. Sun exposure is important for the activation of vitamin D in the body. Salmon, tuna, orange juice and milk are good food sources of vitamin D. The RDA for vitamin D is 600 International Units (IU) per day for females 1 through 70 years of age.

Iron is an important mineral involved in many bodily functions, incuding carrying oxygen in blood. Menstruating women are at higher risk for iron deficiency due to iron loss in menstrual blood. Red meat, clams, fortified cereals and lentils are good food sources of iron. The RDA for iron is 18 mg per day for females 19 to 50 years of age.

These vitamins and minerals should be attained from fresh, whole foods; however, if you are deficient in one of these minerals or vitamins, a supplement may be necessary.

How much water should I consume?

There is no clear-cut answer as to how much water you should drink every day. Water is essential to good health, but needs vary by individual. Health, activity level and temperature affect how much water an individual needs. Water helps maintain balance in the body and allows for transport of nutrients to cells. It also aids in the removal and excretion of waste products of metabolism. The recommended intakes for males, 19 to 50 years of age, is 3.7 liters per day. The recommended intakes for females, 19 to 50 years of age, is 2.7 liters per day.

To learn more about the Center for Integrated Nutrition & Performance, the nutrition services offered, and calendar of events, contact us at:
Phone: 215-571-3772
E-mail: CINP@drexel.edu