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Protein Part II: When Should We Eat Protein? By Cristina Sutter, SportMedBC RunWalk Dietitian The timing of our protein intake throughout the day is just as important as how much protein we eat. Although most of us actually do get enough protein in a day, studies by the US Department of Agriculture , and more recently by Nielsen in Canada, have consistently found that we tend to eat most of our protein at dinner and have very little at lunch and almost none at breakfast. In doing so, we miss out on the opportunity to build muscle throughout the day by carb loading our daytime meals with...

Protein Part I: How Much Protein Do We Need? By Cristina Sutter, SportMedBC RunWalk Dietitian Scientists have some new answers to the popular question of how much protein we need to build muscle. Researchers are now using a new method of estimating protein requirement known as IAAO (Indicator amino acid oxidation), which estimates our protein needs at 1.2g protein per KG of body weight. This amount is 40-50% higher than the current Canadian protein requirement advised by the Recommended Dietary Allowance (RDA). The RDA was calculated using an imperfect method called nitrogen balance, which is...

This 2 hour workshop is led by a Certified Athletic Therapist and provides participants with a comprehensive understanding of best practices in concussion management. Participants will gain a greater understanding of recognition and management principles around concussion injuries. Participants will review injury mechanisms, on-field assessment techniques, the use of Sideline Concussion Tools (such as the Pocket Concussion Recognition Tool and SCAT3), signs & symptoms, concussion “red-flags”, and current best-practices surrounding return-to-play decisions and protocol. There...

What Should I Eat Before and After a Run? By Cristina Sutter, SportMedBC RunWalk Dietitian Fueling yourself well is key to training for a 10K race. Eating the right foods at the right times makes all the difference. Four to six small meals a day is great for optimal energy and to avoid getting too hungry and overeating later in the day. When we forget to eat and skip meals, our muscles are broken down for energy and our metabolic rate slows. Eating a small meal every 3-4 hours helps you build muscle and fuels your training and recovery. Plan a snack 1-2 hours before a run - good examples...