What is a Healthy Body-Fat Pecentage?

If you follow me on Facebook you saw my post yesterday about an incident that happened at the gym. A fellow male trainer was weighing and measuring his new female client and doing her body assessment. Upon appearance it was apparent to me that this was woman was very thin despite her baggy sweatpants and over-sized tee. Her assessment revealed what I had assessed with my eyes was true. She was a about my height, 5'5" and weighted around 95 pounds. While this is very small it was not really her weight that concerned me. It was what followed. Her body-fat percentage was about 7%, this is very low (dangerously low) for a female especially one who is not an athlete. My response as a trainer would have been to ask questions about her family history, "Are most of the women in her family thin?" "Does she struggle to keep on weight?" "What is her history of weight like?" I would have also asked that she keep a food journal to assess that she is consuming enough calories, especially since she will be beginning a new training routine. Also, to make sure there is not an underlying problem that I need to know about. However, what I heard next shocked me! He said to her, "7% is good. I would be ok down to 5%." This was not ok!!! As I said 7% is incredibly low for a woman almost dangerously low. 5% is unacceptable. Even in the fitness industry where women strive to reach lower body-fat levels for competition, we know that body-fat below 8% sustained for a long period of time is incredibly dangerous for a woman's reproductive system as well as organ and brain function. As a trainer, I know that those words to someone who has any kind of unhealthy relationship with food or their body could send them into a tailspin. It is for this reason that I actually do not take body-fat and weigh my clients unless they ask me to. I want them to focus on health not numbers. One of the 1st things I do with my clients is tell them to lose the scale and pull out their skinny jeans.

So what is a healthy body-fat range? For those who do like to keep track of numbers it is important to know what is a healthy range. The chart I use most often is from the American Council of Exercise. As you can see it is important for women to stay above 10-13% any thing below that and women run the risk of Amenorrhoea (losing their period) and can cause issues of infertility.  Most of the women I train I am more than happy to see them in the fitness range which is also where I remain most of the year now.  For my fitness gals we do stay in the athlete range so that it is easier to lean out come competition time.  However, not even for my competitors do we discuss body fat unless it needs to be.  We go entirely by what they look like in their suit as we get closer to stage day.  At the end of the day it is about being comfortable with who we are and being healthy. 

Power Protein Oatmeal: My Go to Breakfast

Getting in the first meal of the day is a struggle for many.  Making it healthy seems to be a bigger challenge.  I always tell my clients that they need to eat something, even if it is a smoothy.  Studies show that whose who eat with in 30 minutes of waking have a higher metaoblism and binge less later and take in few calories thoughout the day.  Including a protein source when making your breakfast choice is equally important.  Protein will help you stay fuller longer. According to researcher Nikhil V Dhurandhar of WedMd, "Compared to the bagel eaters, overweight women who ate two eggs for breakfast five times a week for eight weeks as part of a low-fat, reduced-calorie diet, lost 65% more weight, reduced waist circumference by 83%, reported higher energy levels, and had no significant difference in their …blood cholesterol or triglyceride levels."

Here are some easy and healthy choices for breakfast:

• 2 Hard boiled eggs and Ezekiel Bread with Oraganic Sugarfree Jam
• Smoothie with a high Qulaity Protein Source  such as Isalean Or Isa Pro by Isagenix. For a Vegan source I use Perfect Fit Protein.
• Greek yogurt, fresh fruit and a sprinkle of Organic Granola
• Omlette with fresh veggies and brown rice
• Toast with Coconut Oil and cottage cheese
• Power Protein Oatmeal (see below)

Power Protein Oatmeal:

• 1 c Old Fashioned Oatmeal Cooked
• 1 scoop low carb protein powder, IsaPro
• 1 T coconut oil
• 1/4 c dried fruit
• 1/2 T honey

Why Choosing the Right Protein Supplement is Important for Runners

Why Choosing the Right Protein Supplement is Important for Runners

All protein powers are created the same right? WRONG! As an athlete, it is so important to make sure to fuel your body with the correct nutrients at the right time but also the best quality foods.  For years it was believed that distance runners needed to load up on carbohydrates before a long race which is still true, to a point.  However, sports nutritionists and runners are starting to realize the importance protein plays in the runner’s diet. Bodybuilders and fitness athletes have long known the importance of high quality protein.  Gains in strength and muscle mass are a result of the repair of muscles that are damaged during intense workouts.  The body needs protein to repair and rebuild.  The repetitive movement and long training sessions of runners, increase stress on the muscles just as lifting does for bodybuilders.  Using the concept of protein timing to enhance performance will allow for the muscles to repair more quickly and efficiently while allowing for more frequent and more intense training sessions.  Protein should not only be ingested post workout, but throughout the day as well. Protein not only assists in repairing and building muscle, it is also necessary for the formation of red blood cells. The main function of a red blood cell is to carry oxygen through the body from the lungs and to the tissues of the body.

The goal of endurance athletes is different than that of bodybuilders.  High mileage runners are looking to increase their stamina as opposed to increasing muscle mass.  We now know that increased lean muscle mass will increase performance not reduce it as once thought.  Just look at today’s Olympic runners.  Yes, the timing of carbohydrates is also important. Carbs ingested at the correct time will delay fatigue during training. Combined correctly with fat and protein, they can train for hours at a time.

Remember, as I stated before, not all protein is created equal.  Whey protein has been shown to be the most effective protein available.  Whey protein is digested and absorbed more quickly making it the ideal source for a post-workout meal.  In addition, the carbohydrate source within the protein powder blend works with protein to increase the levels of insulin. Extra insulin, after exercise, encourages the storage of glycogen that will be used as fuel for the next training session. When choosing a whey protein, it is also important to consider the source of the whey. Just as when you choose your whole protein sources, whey protein should come from grass fed, hormone free cows. Look for whey protein isolate over casein. It will be the easiest to digest, avoiding bloating or other digestion issues.

There are some vegan options as well. According to the American College of Sports Medicine, if you are not a meat eater, it can take a little more planning to ensure you are getting adequate amounts of protein needed for training.  Another reason a protein powder supplement can be beneficial. Vegan athletes, just as other athletes, need 1.0-1.2 g of protein per kilogram of bodyweight.

Soy protein is derived from the soybean plant. It is a complete protein making meal planning easier and the protein is more efficiently digested. On the down side, much controversy follows processed soy including the soy found in soy protein powders. Soy protein is genetically modified.  Genetically Modified soybeans are designed to be "Roundup ready" which means that they are chemically engineered to withstand heavy doses of herbicides without killing the plant. The active ingredient in Roundup herbicide is called glyphosate, which is responsible for the disruption of the delicate hormonal balance of the female reproductive cycle. (read more at mercola.com)

Another highly popular protein powder comes from rice and other grains. Rice protein is produced by isolating the protein in brown rice.  It is a great choice for vegans and non-vegans who are having digestion issues. Rice protein is also hypoallergenic.  It contains a balance of carbohydrates, amino acids and vitamins needed for a runners diet but does lack the fat needed.  Adding fat to smoothies made with rice protein will be necessary for the correct balance.  Healthy fat sources are avocado, nut butters such as almond butter, and coconut oil.

Any protein source you chose should be in it is purest form absent of fillers, chemicals, artificial colors and flavors and preservatives. Reading the labels and looking for the protein powder sources that contain the least amount of ingredients and the highest number  of ingredients that you recognize is an easy indicator of a purest form.  Beware of “added ingredients” that promote energy, muscle growth or prevent muscle loss. Finally, beware of advertising and unrealistic claims often made by supplement companies. Choosing a food for its quality and source is always the best route.

Happy training and enjoy your next race!

Emily

Ready for Love Ebook for you!

Welcome to the month of Love!

The Ready for Love guide showcases 28 ways to open your heart to happiness by embracing love of yourself, your partner, and your community. Plus it includes an aphrodisiac food list to spice up your love life!