Registered Dietitian Nutritionist
Emily’s passion for nutrition began in middle school along with the interest of vegetarianism. Originally from Pennsylvania, Emily Kean earned a B.S.in Nutrition and Food Science with an emphasis in Dietetics from Georgia Southern University in Statesboro, GA. Kean completed her MBA at Dominican University in River Forest, IL while simultaneously completing the requirements for a dietetic internship. In her free time, Emily enjoys running, doing yoga, and researching nutrition topics.
Combining healthy eating and running is passion of mine. Join me on this journey!
Happy Global Running Day! Well, throwback edition! With all the hoopla of social media and Instagram, Global Running Day exploded! I loved watching and seeing all the runs! A day just to celebrate running…isn’t every day meant to be spent enjoying life and running? But of all the special day holidays, I think this is one that makes sense! Running brings people together. During group runs, people share- people share their day’s, stories, and more. What’s better than a day created to celebrate the shares and community? Brands, run teams, people, and beer were all brought together on Global Running Day.
By being injured and not running, I’ve missed the social time with friends. So why not show up to a group run and enjoy some apple cider and food? Because, really isn’t that what Global Running Day is about? (Bringing people together.)
P.s. I also planned a couple group runs with Lane 9 and Sports Bra Squad on Global Running Day. More to come on this!
The timing of protein is very important, because the body can only metabolize 20-25grams of protein at a time. Extra protein is turned into fat in the body. This is why spacing your protein throughout the day is important.
Protein Sources
A source of protein should be included at every meal and at snack time. This ensures fueling and refueling for muscle recovery.
Protein Sources
2 lg Egg, 12 g
16 oz Milk, 16g
1 can Tuna (5 oz) , 25g
6 oz Chicken or Beef , 45g
Vegetarian Protein Sources
1/2 cup beans, 6g
1/4 cake tofu, 6-8g
2 TB peanut butter, 7-8g
Amount
As runners and athletes, typically carbohydrates are considered the most important and protein is perhaps forgotten. Protein is especially for important for recovery. In order to build and repair muscle, protein is needed. How much depends on a few factors, your training, gender, weight, etc.
Dedicated Athletes: .8-1 g/ kg
Endurance athletes: > 1 hour a day, slightly more protein, 1.2-1.4g/ kg
So, its another Meatless Monday! Yikes, what actually counts as Meatless? Does diary count? What about eggs? As a lacto-ovo- vegetarian (90% of the time), I regularly eat dairy and eggs. So my food recall for today does include eggs (ovo) and diary (lacto).
Why I do dairy….In particular, I choose to consume dairy not just because it tastes good, but research has shown that dairy proteins (casein and whey) help support muscle repair and recovery. Dairy foods are also complete proteins e.g. they contain all the essential amino acids required by the body. What’s an essential amino acid, you ask? The building blocks of life, and so you better eat them!*
Let’s see what I ate….Food Recall time
Pre run breakfast classic: PB toast and COFFEE
Protein= 3g (from rye bread)
Post run Breakfast: Spinach Scramble with Seitan Bacon and Brown Rice and COFFEE
Protein= 23 grams (2 grams from brown rice, 6 grams from 1 egg, 15 grams from seitan bacon)
Scramble and COFFEE
Pre lunch snack: Kefir* and COFFEE
Protein=11 grams of protein
Lunch: Subway….(I forgot my lunch at home?) Also, who knew Chicago subway’s had giardiniera? Falafel Veggie Sub
Protein= 33grams (9grams bread, 24 grams falafel)
Falafel Veggie Sub
Post lunch snack: Kefir* , peanut butter cups, and COFFEE
Protein=11 grams of protein
Coffee…the 4th cup, it seems I have a problem.
Dinner: TBD, let’s hope its something good. Although, I am sorta full from that sub at lunch….
Also…boom, doing the math I perfectly hit my 1.2 grams of protein per kg of body weight already. And it was fairly spread out throughout the day, more on protein timing later. 🙂
Note for vegans: If you chose not to do dairy, no worries, there’s plenty of creative ways you can get your protein in, too (seitan, tofu, etc.).
*Disclosure: I do work for Lifeway Foods; hence the kefir. 🙂
Next up: Protein timing and protein utilization!
Sources:
Food Recall= myself, obviously.
1.Hansen, M., Bangsbo, J., Jensen, J., Bibby, B. M., & Madsen, K. (2015, April). Effect of whey protein hydrolysate on performance and recovery of top-class orienteering runners. Retrieved March 27, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/250297032.
2.Naclerio, F., & Larumbe-Zabala, E. (2016, January). Effects of Whey Protein Alone or as Part of a Multi-ingredient Formulation on Strength, Fat-Free Mass, or Lean Body Mass in Resistance-Trained Individuals: A Meta-analysis. Retrieved March 27, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/26403469
3. Rosenbloom, C. (2012). Sports nutrition: a practice manual for professionals (5th ed.). Place of publication not identified: Academy of Nutrition and Dietetics.
Protein, Protein, Protein….Recently, I’ve seen a few athletes falter in the protein department. It might also be my most frequently asked question: “Protein, tell me more…” So, here’s a quick intro. This week, I’ll be doing a short series on the protein food group.
We all hear and read that we need PROTEIN and need a lot of it for good health, weight loss, training, etc. But is that actually true? Yes and no. Yes, protein is needed for good health and is very important for muscle recovery. However, most Americans are eating too much protein. The general recommendations are .8grams per kilogram of body weight. To put this in perspective, this is about 55 grams of protein for a 150lb person e.g. 1 restaurant steak may contain 62 grams of protein. So you can see that it is easy for someone to very quickly consume too much protein!
Dedicated Athletes: The recommendations are .8grams of protein per kilogram of body weight. This is a baseline recommendation for the average individual trying to maintain current body weight and fitness.
Endurance athletes need more protein! Why? Because we’re training, breaking down muscle, and we need to repair these muscles to come back stronger, faster, and fitter! Typically for an athlete in training, 1.2-1.4grams of protein for kilogram of body weight is recommended*.
Resistance Athletes need even more protein! Why? Because you’re building strength and making those muscle fibers break down. Typically for an athlete in training 1.6-1.7grams of protein for kilogram of body weight is recommended*.
*Note: These ranges vary based on the individual, sport, level of training, and various other factors. We’ll discuss this more later in the week. 🙂
Questions: If you don’t know how to or don’t want to calculate your specific protein needs, please ask me!
Picture credit: Nuun (and the protein I ate after was some Vital Farms hardboiled eggs)
Next up: Meatless Monday and Why I do Dairy!
Sources (because, well I didn’t just make this up, haha):
1. Institute of Medicine Food and Nutrition Board. Dietary Reference Intakes: Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academies Press; 2002.
2. Rosenbloom, C. (2012). Sports nutrition: a practice manual for professionals (5th ed.). Place of publication not identified: Academy of Nutrition and Dietetics.
Wednesday: Craft Beer Run at Hamburger Mary’s (It was a delicious black bean and spelt veggie burger with fries- because when was the last time I had fries?)
Thursday: 6 miles (oh look the new part of the riverwalk is open).
Friday: off
Saturday: Best Foot Forward Run at Sugar Beet (donuts included, later Kale stirfry with brown rice and seitan. Afternoon Yoga!
Sunday: 8.5 Mile trail run with Edge. Packed a PB and Berry Smoothie bowl with chia seeds and kefir for later.
Edge Trail Run
PB and Berry Smoothie Bowl
Up Next Week: More funning (aka fun running only).
F3…what does it stand for? 3 Fs, of course= F’ing Freezing Frozen. In years previous, I’ve heard the course has been brutal- icy, windy, frozen, and perhaps even slightly dangerous. Thankfully, this year I was signed up for the 5k and it was only moderate winter weather (28 degrees and slightly windy).
My race: After an intense 8 week training plan for the 5k, it was somewhat of a downer, to not PR and not be able to come in the top 3…I was so close. Why no PR? According to my training, and speedwork, I should have been able to PR. Well, it comes down to race day, I was still exhausted from a busy and stressful week, not to mention my current injury. At mile 2.8, I saw one of my usual stretching areas, so I wanted to stop and I did actually did pause. And then it was all over… It was Chicago marathon mile 18 all over again, significant loss of feeling and pain and I panicked, but that’s another story. Anyways, I didn’t PR, but 4th woman…I guess that’s cool.
The course was Chicago lakefront, which I regularly run, so I liked the familiarity. The best part is meeting up in the United Club before and after the race, because who wants to stand in cold? Plus, you get to meet all your friends and “steal” one of their new 2018 November Project buffs. Post race party at Kroll’s was also enjoyable. It’s the finer details that matter. The 2018 1/4 zip is a pretty great race perk. Thanks to Flashframe for free digital photo downloads! Overall, a lovely and well-run race. Would I do it again? Yes, I’d definitely do the 5k again; the half might just be too cold for me in the Winter.
Nutrition:
Pre race nutrition: Early morn-Peanut butter toast and kefir, closer to race- Picky bar
During race nutrition: Nada, it’s a 5k, guys.
Post race nutrition: Immediately after gatorade (~6oz), and half a bagel. Later: Nuun and Shrimp and grits, and Golden Ale.
Monday: “Easy 30 minute run” turned into a speedy run since I was emotional upset about things.
Tuesday: Speedwork: 2 miles warm up, 4xlight strides, 2 miles@goal pace,3 mins jog, 2x200with 1 min between, 1 mile cooldown.I forgot to turn around so an additional CD mile. Speedwork was so easy! I can definitely PR this 5k!
Wednesday: OFF
Thursday: Actually EASY 30 min run. 🙂
Friday: 10 mins easy jog, and 4x light 20 second strides on the 606. Umm, was this even a run, it was so short? haha.
Saturday: F3 5k RACE! Or maybe race 2.8 miles, panic, pause, and then finish? I panicked at mile 2.8; it was like Chicago marathon all over again… Race Recap to come. 🙂
Monday: NP popup at Tribune Tower and Easy 30 min run
Tuesday: Day off- Just wasn’t feeling 100%.
Wednesday: Speedwork with Fleet Feet Racing Team (and Tacos).WU, 2 800s, 4 400s, CD
Thursday: 4 miles and strides
Friday: 6 miles, core and strength
Saturday: Yoga TT and 3 glorious miles in the SHORTS. The weather was beautiful!
Sunday: Finished Yoga TT. Officially a Yoga teacher! I taught an entire class on my own, focused on GLUTES. I demoed poses, spoke cues, and provided a safe space for Yogis!
Easy training week! Tapering for this upcoming 5k! I’m excited.
Kean Nutrition 