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F«-\\ health topics leave people more confused than nutri tion Eat this, don‘t eat that, eat good fats, limit bad fats, don‘t eat carbohydrates (banished by it some diet books) and avoid all sweets (except ( \‘\l ‘ dark chocolate because I heard it might be | 2 good for you) _ The truth is that nutrition doesn‘t have to be complicated. Today we‘ll focus on protein one of the three macronutrients. Protein â€" the basics The timing of your protein intake is just as important as the source of protein. This is not only true for athletes, but for everyone no mat ter how active they are. Aim to have a protein source with every meal and snack. Protein helps to slow digesâ€" tion of carbohydrates (preventing spikes in blood sugar) and provides a feeling of fullness that will delay or prevent subsequent hunger, which is particularly important if you are tryâ€" ing to limit your calorie intake. Great sources of proteins are meat, dairy products and alternatives such as beans, lentils and nuts. Although nuts are a great source of protein and "good" fats, they can be detrimental to your waistline due to their high fat content. Protein â€" and then some Almost all food contributes protein, however, we tend to think of meat as the only protein source. When we consume protein we break it down to its building block form (amino acids), then reassemble amino acids into usable body proâ€" tein such as muscle tissue. Unlike carbohydrate (stored as muscle and liver glycoâ€" gen) and fat (adipose or fat tissue}, there is no storage form for protein. The fact that there is no storage form of protein highlights the importance of "meal timing" and regular conâ€" sumption of meals or snacks that include protein. There are 20 amino acids used to make body protein, nine of which are essential (required specifically through food since the body can‘t make these amino acids from other ingested amino acids). Each day adults create about three grams of new protein {per kilogram of body weight) to replace three grams of old protein. This is the process of protein turnover (constant synthesis and degradation). That‘s right, the protein content of your arm muscles is not the same protein that was there six months ago. The required amount of protein is approximately one gram per kilogram of body weight (or 0.5 grams per pound). This relates to approximately 15â€"20 per cent of your daily caloric intake. With increased muscle mass and increased exercise, extra protein intake might be required. In fact, most studies suggest that endurance athletes require more protein than body builders. However, before supplementing with protein shakes recognize that the average North Ameriâ€" can consumes twice the required amount of protein. Protein quality might be better understood as "protein completeness." A complete protein supplies all the essential amino acids in adequate amounts. Strict vegetarians actually have little problem with adeâ€" quate dietary protein. Using a concept called complementaâ€" ry protein, eating items together such as grains, nuts and seeds with legumes and vegetables complement each other making a complete protein source. Typical eating patterns Nutrition doesn‘t have to be complicated (the way our mom‘s taught us) tend to combine protein effectively. So stick to the basics W and plan diligently to EY avoid reaching for the most convenient food option while on the run. For a list of protein sources, check Canada‘s food guide to healthy living by visiting Health Canada‘s website at www heâ€"sc.ge.ca/fnâ€"an/foodâ€"guideâ€"aliâ€" ment. Drew Harvey is the founder and director of Healthy Weights. Contact him at drew@healthyweights.ca or go to wuww.healthyweights.ca. *MSRP is 40,400 for a new 2008 EX35 &ssfin AAOO). Freight and PDE $1,650, license, insurance, registration fees and taxes are extra. ouhnu{u!'wbu. Dealer order/trade may be necessary. Offer is uflm'dum.umanmnm&undunmhznmm-wmdhn.homnm nfiniti dealership for more information. Wheets not exactly as shown. See your Ini Dealership for details. The allâ€"new personal luxury crossover. INFINITI EX35 The allâ€"new 2008 Infiniti EX. Extraordinary. Priced to perform from Featuring: « 297 HP 3.5 litre V6 engine $40 400 * +« Intelligent Allâ€"Wheel Drive « Adaptive 9 Front Lighting System «* Scratch Shield Paint + Automatic Temperature Control System with microfiltration « XM® Satellite Radio * Traction Control System «* Tire Pressure Monitoring System « Available Around View Monitor and Lane Departure Warning and Prevention 1 Systems. The allâ€"new 2008 Infiniti EX. The personal Q? luxury crossover. Guest Drive one today. Infiniti.ca I N F LN I T 3. An example of this is a peanut butter sand wich or black beans and rice. Keep in mind that it is not necessary to consume compleâ€" mentary proteins at the same meal as long as they are consumed over the course of the same day. Nutrition itself doesn‘t need to be compli cated. What is complicated is eating healthy despite busy schedules, elevated stress, endâ€" less food temptations and the time required to preâ€" pare healthy meals and I_ snacks. So there you have it, the basics and some of the complexities of protein nutrition. Serving you for 28 Years 805 Woodlawn Road, Guelph, ON _ Phone: (519) 822 9200 www.guelphinfinitinissan.com â€" info@guelphinfinitinissan.com Guelph Infiniti WATERLOO CHRONICLE + Wednesday, January 23, 2008 * 11