Cheese

I had lots of good questions this week – green tea, soba noodles, and cheese. I saved cheese for last because it’s a tough one. Cheese is a food that many people crave and love, and it pairs well with so many different snacks and meals and beverages that sometimes we find ourselves eating too much of it. But, it’s just so good! So how do we find the right balance between enjoying a food we love and not getting too much fat and sodium?

Many of you know that I do not like to tell people they have to completely cut something they love out of their diet. In a perfect world maybe all of us would be eating a 100% clean diet, but that’s not very realistic or fun or interesting! So with cheese, as with many other foods, I recommend enjoying it in moderation. I also recommend buying the best quality cheese you can so that when you decide to eat some, it tastes that much better.

Cheese is made directly from milk by separating the curd from the whey and then aging the curd. Fresh cheese is very high in calcium, protein, vitamin A, fats, and other vitamins and minerals. However, it is also high in saturated fat, sodium and cholesterol, which many people tend to watch in their diets. For those who avoid products made from cow’s milk, goat’s milk cheese and sheep or goat’s milk feta are available and are a great alternative. Some of the lower-fat cheeses include mozzarella and other cheeses that are made from skim milk (it will say so on the label). These can be good for someone who loves cheese but is trying to reduce their overall fat intake.

When choosing your cheese, try to find the freshest and purest cheese you can. As you may have guessed, this does not include the individually wrapped “Kraft singles.” Those are awful! They don’t even taste good, so why bother with them? They are full of additives and artificial colors and are highly processed. All processed cheeses and cheese spreads are higher in fat and sodium than natural cheeses, and much lower in calcium, vitamins and minerals. Remember, when food is processed most of the vitamins and minerals are stripped out. Sometimes the company will fortify the food with specific vitamins, but it is not the naturally occurring vitamin you are eating. Most cheeses labeled “American” tend to be more highly processed and contain artificial ingredients. Other cheeses to stay away from include cheesy spreads and (even worse) cheese sprays.

Cream cheese is higher in fat and lower in protein and calcium than fresh cheese. Use sparingly! The powdered cheeses found in boxed macaroni are also unacceptable by my standards – sorry! But, making your own mac & cheese at home is easy and much more wholesome and delicious. Cottage cheese is high in protein and tends to be lower in fat and calories than other cheeses. This can be a good food to include every once in a while into your diet.

Try to choose cheeses such as mozzarella, feta, Brie, blue cheese, Swiss, parmesan, ricotta, cheddar, Monterey jack, Colby or goat cheese. These are all pure cheeses as long as you are buying them from a reputable company that does not add things to the cheese or highly process the cheese. The best places to buy fresh cheese are places like the farmer’s market, local health food stores, or directly from a dairy farm. Lately, we've been buying our cheese from In Season Local Market in Denver. It's all made at Colorado dairy farms and it's always delicious!

So, cheese isn’t bad and can contain some really great nutrients if you are buying fresh, wholesome cheese. Kids and adults love it, and it really does make many foods taste better. The biggest things with cheese are to avoid processed cheeses and to use all cheese sparingly.

Soba Noodles

I had a PWN reader e-mail me this week about soba noodles, wondering if they were a healthy choice, or if she should stick with whole wheat pasta instead. There are so many different types of healthy noodle alternatives out there now, since pasta is one of those foods that some people just aren’t willing to give up (and, as we know, white pasta has very few redeemable qualities!).

Soba noodles are a Japanese noodle made from buckwheat. They are very thin and are served either hot or cold. Soba noodles are relatively low in calories, with one cup of cooked noodles having about 115 calories. They have no fat, 25 grams of carbohydrates, and about 6 grams of protein per serving. Whole wheat pasta tends to be a bit higher in calories, carbohydrates, and protein per serving.

Buckwheat contains vitamins B1 and B2; selenium; zinc; and also a certain bioflavonoid called rutin that is found in things like green tea and red wine. Rutin can strengthen our capillaries and help with circulation and high blood pressure, and it also is an antioxidant that helps fight free radicals. Choline is another compound found in buckwheat that contributes to health. Choline supports healthy metabolism and can also contribute to lowering blood pressure and cholesterol.

Another benefit of soba noodles is that if they are made from pure buckwheat, they are a gluten-free noodle. With so many people on a gluten-free diet these days, it’s nice to have so many options. Just read labels carefully because sometimes soba noodles are made from a combination of buckwheat and whole wheat, and therefore will contain gluten.

The conclusion? Soba noodles are a healthy choice, but just like any pasta, should be eaten in moderation for people who are trying to lose weight. When compared to whole wheat pasta, soba noodles may be a bit healthier but both are great options. Also, keep in mind that some restaurants that serve Japanese food use a lot of sodium and may even use MSG, so try ordering things that contain less broth or sauce and more vegetables and protein. Or, even better, prepare the soba noodles yourself at home using a great Japanese recipe. For some recipes, try this one from one of my favorite blogs, 101 Cookbooks, or this one from the ladies at Haute Apple Pie.

Green Tea: Decaf or Caffeinated?

Dear PWN,

I have a green tea question for you. I've been drinking green (iced) tea all summer. I just went back and re-read your entry on green tea (read it here). Health benefit-wise, is there any issue with drinking decaf green tea as opposed to regular green tea?

This is a great question, and I had to do some research to find the answer. My gut told me that since green tea is naturally caffeinated, it would have to go through some level of processing to become decaffeinated and therefore the nutrient content and health benefits could be compromised. I was partially correct. Here’s what I found:

One green tea bag contains about 20 mg of caffeine on average. If the bag is reused for a second cup of tea, the caffeine content decreases. 20 mg is not much – for the sake of comparison, one cup of coffee (5-oz cup, not a “small” or “tall”) contains about 80 mg of caffeine. So, the caffeine content in green tea is naturally less than that of coffee or even soda. All caffeinated tea comes from the same plant, the Camellia sinesis, which naturally contains caffeine. Any herbs that are added to teas to create different herbal teas do not contain caffeine, which is why herbal teas such as peppermint or chamomile tea are very low in caffeine.

Some studies show that decaffeinated green tea may have fewer antioxidants than caffeinated green tea. The caffeine must be removed through one of a few different processes, and depending on the process used, some of the antioxidants are also lost. Sometimes the decaffeination process will be noted on the tea label. The “CO2” process tends to retain many of the antioxidants, whereas the “ethylene acetate” process kills off 70% of the antioxidants and some flavor as well. Apparently there is one process in which 95% of the antioxidants are retained in the green tea. If the label does not indicate which decaffeination process is used, feel free to call the company and ask about this. I always encourage people to be proactive if they have a question about something they are purchasing as it relates to their health!

Decaffeinated green tea will still contain some valuable antioxidants and if you are sensitive to caffeine, it is still beneficial to include this tea in your diet as much as possible. Too much caffeine can be harmful to health, although the levels in green tea are fairly low and a few glasses per day won’t hurt a healthy person. If you are drinking multiple cups of tea per day, it may be wise to reuse the tea bag once or twice. This will not only allow you to get a good combination of high antioxidants and low caffeine levels, but it will also save you money.

Thanks for the great question! And to the others who have sent me questions this week, they are on my list so check back over the next week or two for your answers!

Rhubarb

I am spending the week in Maine with Ed’s parents, because I had a wedding here last weekend and another next weekend. Not a bad place to be parked for the week! Last night, I helped Ed’s mother make a strawberry rhubarb pie. I had never cooked with rhubarb before (although, I’ve enjoyed many rhubarb pies in my lifetime). As is the case with most foods, now that I've cooked with rhubarb once it is much less intimidating to me.

The pie turned out perfectly. But, I became curious about the health benefits of rhubarb. It looks like celery but has more flavor and color, and since celery is extremely healthy then rhubarb must be off the charts, right?

Right!

Rhubarb is a vegetable that actually comes from Tibet. The leaves of the plant are usually poisonous, and the stems can even be toxic if eaten raw in large amounts, so rhubarb should always be cooked. A small amount of raw rhubarb is okay to eat though, and is sometimes used for its bitter flavor. Rhubarb is very high in fiber, phytonutrients, calcium and other minerals. Raw rhubarb is naturally high in vitamin C, although much of that is lost when the rhubarb is cooked. Traditionally, dried rhubarb was used as a remedy for a wide range of illnesses, including vomiting and nausea.

Some studies have shown rhubarb to have anti-tumor properties. Apparently there are certain chemical components of the vegetable that have anti-cell proliferation abilities and that increase the number of white blood cells (which fight disease) inside our bodies. The dietary fiber in rhubarb is beneficial for those suffering from indigestion. Rhubarb root can be taken in therapeutic amounts to relieve constipation, indigestion, and to support colon health. The antibacterial and antimicrobial properties of rhubarb make it a good vegetable to apply topically to cuts or burns.

In addition to all of these health benefits, rhubarb has antioxidant properties, helps those with allergies, is an anti-inflammatory, and can benefit those with high blood pressure and/or high cholesterol. And for women going through menopause, rhubarb is a great food because it is high in calcium so can help prevent osteoporosis, and also helps reduce hot flashes.

When choosing rhubarb, choose stalks that are flat, not curled. The redder the stalk, the sweeter and richer-tasting it will be. I haven’t tried growing rhubarb, but I found a great website for those of us in Colorado who want to give it a try. If you’re interested, go here to read more about growing rhubarb in high altitudes.

So, rhubarb is definitely a health food and now I will be much more inclined to buy some next year and use it in sauces and pies!

Deli Meat

Last weekend, I had the pleasure of being a bridesmaid in a friend’s wedding. She is from Chicago, her husband is from Chicago, and pretty much everyone who attended the wedding was from Chicago, with the exception of a few people. Her family and friends are great, and many of them read my blog. In fact, if I were making money each time I got a new blog reader, I’d have to pay her family commission!

The brother of the bride asked if I would do a blog on deli meat. However, he made it very clear that if I had nothing nice to say about deli meat, he’d like me to “cancel the blog” because he’s clearly not willing to remove it from his diet. Well, Colin, you’ll be happy to know that not all deli meat is bad and I actually think it can be a great way to easily fit some protein into your diet!

The biggest things to look out for in terms of deli meat are highly processed meats and those containing nitrates. Some of the most highly processed meats include bologna, ham or roast beef. Basically, these are meats that are seasoned with things like sugar, spices, sodium, and other MSG-containing flavors, and then formed into a symmetrical shape and packaged up for a long shelf life. Anything that is perfectly shaped is definitely processed. One statistic I read said that 15% of the meat produced in the US is used to make over 200 varieties of processed meats. A long list of ingredients on a package of deli meat should be a red flag. Things like turkey and chicken are sometimes formed from pieces of meat that are bonded together and then sliced thinly. It is possible that they can also be highly processed and contain additives and preservatives.

Nitrates are used to prevent the growth of harmful bacteria on deli meat. In addition, they act as a color fixative for cured meats. However, nitrates can also combine with something in the stomach to form compounds that are associated with cancer. Nitrates have been linked to cancer of the oral cavity, bladder, esophagus, stomach and brain.

One nitrate-free deli meat brand that many people like is Applegate Farms. Their meats are sold at Whole Foods and do not contain preservatives or other chemicals. Hormel Natural Choice can be found at most grocery stores and also claims to have no added preservatives or nitrates. However, it still can have other flavorings added to the meats so make sure you read the labels carefully. Boar’s Head deli meat has some types that are nitrate-free – most of their ham contains nitrates but some chicken and turkey does not.

It’s difficult to know which sliced deli meats contain nitrates and other harmful chemicals, and which are more pure. I recommend buying organic whenever possible to ensure that the meats are made from 100% actual animal meat, not parts and pieces of the animal that are molded together and sliced to look like chicken breast. If the animals are grass-fed, that is even better. I would also try to read ingredient lists if you are buying pre-packaged meat. Just make sure you understand what each ingredient is and making a conscious decision to eat those things. Also, don’t be afraid to ask questions at the deli counter. They can show you ingredient lists if they’re not displayed, and you can use that information to make the best choice about what you buy.

Some people will avoid deli meat altogether, but that isn’t really realistic for most of us. While eating a perfectly clean diet is ideal, it can sometimes prevent us from getting the protein and other nutrients we need each day. So, my advice is to just do the best you can, and if you do have a choice of meats, choose the ones that are the least likely to be processed and contain chemicals and additives. I wouldn't go out and buy bologna on a regular basis for your kids - things like that are easy to work around and there are plenty of healthier alternatives.

Of course, another great option is to make your own sliced meat by cooking chicken breasts or a ham, and then slicing it and using it in your sandwiches. This is not realistic to do every week, but once in a while it is good to incorporate the more real meat into your diet. Plus, it tastes so much better this way!

Seaweed for Health

Yesterday I revealed the results of my investigation into imitation crab, which shows up in sushi rolls and salads every now and then. Turns out it’s not really a “whole food,” considering it contains artificial colors and flavors and is highly processed. But the good news is that other types of sushi can be healthy, and it’s even better when you pair it with a fresh seaweed salad.

Seaweed salad usually contains a few different types of seaweeds, such as nori, kelp, hijiki, kombu, wakame, arame, or dulse. Seaweeds can grow in salt water or fresh water lakes, and Japan is currently the largest producer and exporter of sea vegetables. They have been enjoying them for over 10,00 years, and many of our recipes using seaweeds are inspired by Japanese cuisine. Seaweeds are becoming more popular and can now be found in most health food stores and even some regular grocery stores, rather than just at Asian food markets.

Seaweed is known for its strong nutritional profile. They contain very few calories – less than 20-30 calories per half cup serving. They are rich in iodine, with one serving containing up to 300% of our recommended daily intake of iodine. Fish is another great whole food source of iodine, but other than that it can be difficult to obtain from a whole foods diet. Table salt is iodized, but it is also highly processed and since the iodine is added in, it may not be as bioavailable to our bodies. Sea vegetables are also rich in potassium, magnesium, phosphorous, calcium, iron, tryptophan, folate and other B-vitamins, vitamin A and vitamin K.

Those who consume kelp and other sea vegetables on a regular basis as part of a whole foods diet will experience amazing health benefits and transformations. The phytonutrients in seaweeds work to inhibit the growth of cancers. Iodine found in seaweeds is vital for proper thyroid function, because iodine is a component of thyroid hormone that is essential for regulating metabolism and many other functions inside our cells. The anti-inflammatory potential of seaweeds comes from its magnesium content, which helps with things like migraine headaches and asthma. Seaweeds can also cause relief for women going through menopause by easing symptoms.

Seaweed salad is available at most sushi restaurants, but that doesn’t have to be your only source. Since seaweeds are so available to us now, I recommend keeping some in your cupboard and using it for things like salads, soups and on top of some chicken or cooked veggies. Right now I have Pacific arame and dulse flakes in my kitchen. The arame is really great for salads or soups (pictured below). It needs to be soaked in cold water for about 15 minutes and then is ready to be eaten. The texture is a little slimy (for lack of a better word), kind of what you'd expect for seaweed texture.

The dulse flakes are great for sprinkling on just about anything that would taste good with a saltier flavor. I love the flakes because they are so easy to use – no soaking or cooking necessary (pictured below).

If you are looking for some variety in your diet and a great whole food source of iodine and other minerals, I recommend picking up some seaweed/sea vegetables at a health food store. Kelp can be harder to find but is available to order online from certain companies that harvest and dry the kelp (British Columbia Kelp is one good company I know of). Don’t be afraid to try new things with the seaweeds, and next time you’re out for sushi, be sure to order the seaweed salad!

Imitation Crab Meat

On Sunday evening, Ed and I ordered sushi for dinner. One of our favorite rolls is the spider roll, which is filled with soft shell crab. Ed introduced me to soft shell crab (pictured below) a couple years ago when they had them fresh at our local butcher’s shop. We bought two, threw them on the grill, and ate them for dinner – you can eat the entire thing, including the shell, and it was delicious! I’m a Midwestern girl so my seafood exposure was pretty minimal until I met Ed and was introduced to things like soft shell crab and Maine lobster. Anyway, back to the spider roll… I noticed it was also filled with some imitation crab, which I didn’t like. Imitation crab is also (and, most commonly) found in a California roll. Any food with the name “imitation” in it raises a red flag, so I decided to do some research.

According to Wikipedia, imitation crab is made from pulverized white fish flesh that is shaped and cured such that it looks like a crab leg. It does not contain any real crab meat – the primary fish used is Alaskan pollock from the North Pacific, but cod is also used. Egg whites or other binding ingredients are often mixed in with the white fish, and then artificial or crab-derived flavorings are applied to make it taste more like real crab. The texture is rubbery, and it tastes slightly salty.

But the worst part is the red outer-layer. I’m sure you’ve noticed that imitation crab has a bright red surface. Well, this is actually food coloring! Sometimes I wonder why so much effort is put into making something “imitation”. Why not just call it “Alaskan pollock sushi” and skip the food coloring and artificial crab flavoring?

Imitation crab meat is highly processed, and since it’s cooked during the curing process, it is never raw. Aside from being used in sushi, soups and salads, imitation crab is used as fish bait. From a nutritional standpoint, it has less protein and potassium than real crab meat, and also a lot more sodium. However, some people eat imitation crab in place of real crab because it is lower in cholesterol. One serving of imitation crab has about 80 calories, less than 1 gram of fat, 30% of your daily sodium intake, and about 6 grams of protein. Real crab has about 80 calories per serving, 1.5 grams of fat, 10% of your daily sodium intake, and about 17 grams of protein. Imitation crab contains about 20 mg of cholesterol, while real crab has about 45 mg.

Sushi can be very healthy and nutritious, but I recommend staying away from the imitation crab. It’s not the worst food in the world, but it is highly processed and contains artificial colors and flavors. The rest of sushi is actually made up of whole foods, and is especially beneficial when ordered with brown rice instead of white rice. The fish contains many healthy omega-3s, and there are usually some veggies or avocado included as well. One thing to be aware of is that some sushi restaurants use mayonnaise in their rolls to make them more flavorful and easier to stick together. I’ve found that the nicer the restaurant, the less likely it is that they’ve used mayonnaise. Also, try to order a seaweed salad with your sushi. Tomorrow I'll blog about the benefits of seaweed in the diet.

Nutrition & Exercise: Tips for Optimal Performance

We’ve talked about the importance of the proper balance and types of carbohydrates, protein and fats in the diet, especially for those who are exercising regularly or training for an athletic event. Now I just want to touch on a few other important components to an athlete’s health, and how proper nutrition can keep their performance at an optimal level.

Bone Health

Bone remodeling is when mature bone tissue is removed from the skeleton and new bone is formed, and it is constantly occurring inside of our bodies. It is especially active after a bone injury but also helps keep bones strong during daily activities. Bone remodeling is necessary for proper bone growth and health. Calcium bioavailability, hormonal status, and weight-bearing exercise are all involved in the regulation of bone remodeling. Walking, running, yoga, pilates, tai chi and weight training are all activities that help increase bone density. For people who exercise, adequate nutrients from whole food sources are required for optimal bone density. Some of the most important nutrients for bone health include calcium, magnesium, phosphorous, and vitamin D.

High Activity Levels & Free Radicals

High activity levels do create more free radicals inside our bodies. Free radicals are ions that move freely around cells and damage cell membranes, enzymes and protein structures. We accumulate these when we exercise because there is not enough oxygen to keep the ions stable. The best way to counter the effects of free radical buildup is to consume many foods rich in antioxidants. Antioxidants both deactivate free radicals and repair the cells they have damaged. Antioxidants are found in foods high in vitamin C, vitamin E, vitamin A, selenium and zinc. These foods include almonds, broccoli, spinach, kiwi, berries, carrots, sweet potatoes, mango, tuna, oatmeal and cashews.

Hydration

Exercising in dry climates, cold weather or high altitudes increases water loss because more fluid is used to moisten the lungs as air comes in. Living and exercising in warmer climates increases water loss through sweat. Dehydration can cause defects in performance, increased heart rate during exercise, hot or dry skin, a fast and weak pulse, disorientation, dizziness, and nausea. Sports drinks, if consumed, should be used in addition to (not in place of) water.

Sidenote on sports drinks: They are 30 times more erosive to your teeth than water, and are either full of real sugar or, even worse, artificial sugars. Many also contain artificial flavors or colors that are not supportive of health. Some healthy alternatives include filtered water with fresh lemon; herbal teas served cold on ice; electrolyte water; and coconut water.

Food Before & After Exercise

A high-carb breakfast is very important for athletes. The carbs will increase blood sugar for morning workouts, or allow for full glycogen stores if you’re doing an afternoon workout. For optimal comfort and performance, time morning meals so that food is out of the stomach by the time you are ready to exercise. Maximize recovery after training workouts with nutrient-dense balanced meals.

Fiber

Fiber is another very important component to an athlete’s health. Fiber is one part of foods that is almost always taken out during processing – yet another argument for reducing processed foods in your diet! Since processed foods are so low in fiber, many Americans do not get enough fiber on a daily basis. Fiber attracts water into our intestines and then initiates the contraction of intestinal muscles, which helps maintain bowel regularity. It also lowers cholesterol by increasing the cholesterol utilization in our blood to dispose of bile acids. Many athletes will experience cramping during workouts. With a high-fiber diet, they can eliminate waste more efficiently and decrease digestive discomfort. Fresh fruits and vegetables are great sources of fiber, as well as whole grains, flax, beans and lentils.

Nutrition & Exercise: Fats

We’ve covered carbohydrates and protein, but the picture is not complete without fats. Including healthy fats in your diet will help you bring your athletic performance to an optimal level. Fats make up the membranes of each of our cells, and energy is produced within each cell. So, we need plenty of healthy fats so that our cell walls are strong and sturdy and energy can be produced efficiently.

Fats also store the fat-soluble vitamins A, D, E and K. All of these vitamins are essential for a healthy body, and without the fat, we lose our stores of them.

When we have the right balance of carbohydrates and fats, we are optimally burning carbohydrate stores to fuel our workouts and also our brain. And as these carbs are being burned, fat stores are also being burned. Therefore, a little extra healthy fat in the diet actually helps us burn more fat during our workouts. Fat-burning comes to a halt when our balance of carbs and fats is off and we are not utilizing them properly inside our bodies. While most people do not burn fat very easily, athletes have the ability to mobilize and burn fat stores during exercise if their workouts are frequent.

The best sources of healthy fats include lean meats, fish, eggs, olive oil, coconut oil, flaxseed oil, nuts, seeds and avocados.

Fats, Exercise Intensity & Endurance

During low-intensity exercise, the body will use fat-burning as its major energy source. Since the demand for energy is slow, fat is more easily burned. During long endurance exercise (90 minutes or more), the body begins to run out of stored glycogen (carbs). The body wants keep some glucose stores to fuel the brain and central nervous system (remember, the brain can only use carbs for energy, so our body protects the brain by keeping some carbs on hand at all times). So, it releases a hormone called glucagon into the blood. Glucagon stimulates the fat tissues to release the fatty acids into the blood, which are then used as fuel. When exercising for longer periods of time, eating during a workout is absolutely crucial. This allows for maintenance of blood glucose levels and ensures there is enough glucose for the brain and muscles. When you eat during long workouts, you extend your glycogen stores for 3-4 hours, which allows you to perform optimally for much longer periods of time. Sometimes just a banana or orange slices is enough. Some people prefer the goos/gels, or things like shot blocks or sports beans. Anything with some sugars and electrolytes works.

Tomorrow I will wrap up this sports nutrition segment with some brief information on hydration, bone health, free radicals, fiber, and eating before or after a workout.

Nutrition & Exercise: Protein

On Friday, I talked about the importance of carbohydrates in the diet of someone who exercises frequently. Carbs provide the main source of fuel for athletes, and are absolutely necessary for optimal performance. However, protein is also very important.

The role of protein is to build things that our bodies need to run efficiently. Protein creates enzymes, hormones, lipoproteins, muscle tissue, connective tissue, red blood cells, and immune system cells. Proteins are the building blocks of all of our cells and are used to build muscle during strength training and repair muscle after a hard workout. When we consume protein, our neurotransmitter and hormone production increases, which enhances our performance.

Protein also replenishes our hemoglobin, which is a protein found in red blood cells. Hemoglobin binds to oxygen and transports it during exercise so we can breath more easily. If we don’t consume enough protein, we will be unable to replenish our hemoglobin and it will be more difficult to get oxygen during exercise.

About 20% of our muscle tissue mass is made up of protein, particularly the parts that are responsible for muscle contraction. If we are not consuming enough protein, it will be difficult to maintain muscle mass and the muscles we do have will not work as efficiently as they could.

There are two types of proteins: complete proteins and incomplete proteins. Complete proteins contain all of the essential amino acids, and can be found in foods such as eggs, beef, poultry, fish, quinoa and soybeans. Incomplete proteins are missing one or more amino acids, and can be found in vegetables, nuts, seeds, beans and lentils. Since complete proteins are most likely to be found in animal food sources, it is very important for vegetarians to eat a varied diet. This will help ensure they are receiving enough of each type of amino acid so they can get all the benefits from their proteins. I recommend getting your protein from a whole food source rather than a protein powder whenever possible. Protein from whole foods is more bioavailable to us, and will be more efficiently used within our bodies.

Tomorrow… the importance of fats for athletes.