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Our in-house nutritionist, Jamel Freeman, will be submitting articles on a regular basis concerning diet, nutrition and how they affect sports. Feel free to contact us with questions or comments.

Article One:

Intro to Basic Nutrition

Macro Nutrients I Protein

As athletes, many believe we need higher amounts of proteins than the average individual to build muscle fibers and sustain energy. In fact, activity builds muscle fibers. We should be concerned with the type of energy we feed our bodies to assist with the stress of activity, such as running, weight lifting and cycling. Carbohydrates are what we need most to ensure our muscles have sustained energy to do the work required (carbohydrates: a later topic). Popular belief says animal sources are the best sources for protein. The average American consumes well over the required amount of protein needed for a healthy lifestyle. We were raised on the notion of meat and potatoes as a well-rounded meal. Protein consumed in excess has been associated with diseases such as kidney disease, heart disease, osteoporosis, cancer, and type 2 diabetes. High protein consumption from animal sources means high consumption of saturated fat, cholesterol, oxidants (as fats are easily oxidized), and low fiber. 

When compared to vegetables steak has half the amount of protein contained in an equal amount of broccoli. An example of broccoli compared to steak taken from Eat Well (Linda Bacon, PHD): “when the same amount of kilocalories are compared (which is how nutrient-density is defined), broccoli actually has more protein than steak! (steak has 5.4 grams of protein 100 kilocalories compared to the 11.2 grams-almost twice as much- found in broccoli)…” 

When consuming more plant sources for protein you are also consuming complex carbohydrates such as fiber, phytonutrients (still being researched by scientists; has been found to have many health promoting properties), antioxidants and micronutrients (vitamins and minerals), which you cannot find naturally in animal products. Think of fruits and vegetables as a package of various nutrients, when we eat a variety of foods we are getting a balanced equation of important nutrients. Rest assured, our bodies do not need large amounts of protein regardless of your diet choices (such as vegetarians and vegans). Our bodies are very efficient in reusing protein. In comparison to carbs and fat we need little protein from our diet due to a process known as protein turn over. We synthesize approximately 300 grams of protein daily, about ¾ of that amount comes from recycled amino acids (smaller portions of proteins); the rest comes from our diet. Our demand for increased protein consumption comes when we are injured or ill. 

Amino acids are used when repairing tissue and when fighting off infection, hence we are depleting our reserves.

I strongly caution fad diets or articles suggesting what cyclists should eat. With our daily activities combined with training and racing, worrying about what to eat three to six times a day is unnecessary stress. Eat balanced, eat carbs and try to eat organic (especially when consuming animal products). 

While my bias is being vegetarian, it is not my intention to cause individuals to avoid animal product consumption, but rather to encourage more vegetable consumption. I would, however like to stress the importance of purchasing free range organic meats. Food industry practices allow for harmful chemicals and hormones to be used when raising these animals for slaughter, so buyer beware. As a certified chef (graduate of the Natural Gourmet Culinary school, NYC), I am well aware of the dangers of conventional foods. The institute’s premise was food for health and healing. Becoming competitive cyclist three years ago, I became curious about the effects of food in athletes, especially since I am vegetarian. In conjunction with my unhappiness with the NY food industry, I decided to have a career change. I plan to work with athletes in eating the right to optimize their performance and their overall health. Currently I am a student of Nutrition and Exercise Physiology. 

Here is a recipe for one of my favorite dishes; it is a great recovery dish after a long endurance ride or the night before a race:

Makande
This is an easy Tanzanian dish, which is made in different ways. I find this method to be the fastest and easiest. When buying canned or frozen products go organic, it’s safer! If you prefer fresh ingredients, by all means try it out. Here’s what you need:

• 1-2 cups of canned kidney beans (try “Eden Organics”)
 
• 1 box of jasmine rice w/ saffron (for those who don’t cook often it may be a waste to buy saffron; pretty expensive, also look for the “Casbah” brand, they carry the rice spice combination)
 
• 1 can of coconut milk (“Thai Kitchen” tastes the best) the 5 ½ fluid ounce size should be plenty
 
• 1 onion chopped
 
• 3-4 cloves of garlic chopped
 
• 3 cups of vegetable broth (chicken stock may not go well with the coconut milk, if using beef stock water it down a bit)
 
• ¾ pound of spinach or kale (if using kale, pre cook, sauté with a little lime)
 
• 1½ cups of frozen corn (again try to go organic, “Cascadian Farms” is a good brand)
 
• Approx. 2-4 tbs. butter or 1/4 cup canola oil