Welcome to Wellness Wednesday where in-house nutrition coach, Coach Diana Leigh, answers YOUR questions about health.
Got a question you want to see answered here? Submit it on the AMA form.
Let’s jump into it!
Q: Why is it that I get headaches temporarily right after a WOD/good workout?
There are 3 things we can consider with this problem:
- Are you drinking enough water? The amount you should be drinking varies based on body size, climate, altitude, and other factors. How you know if you’re well hydrated is if your urine is a light yellow to clear color. If you notice it’s frequently a deep yellow, you’re probably dehydrated. Be sure to make water the primary source of liquid you consume throughout the day, and especially before and after exercise.
- You’re not eating enough or you’re not eating enough carbohydrates.
Either option can cause low blood sugar which can result in headaches after exercise. Glucose is what our bodies use for energy, but if we don’t have enough energy we can find ourselves at a deficit leaving us feeling not so great at the end of a workout. Make sure you’re not in too much of a caloric deficit or depriving yourself of much needed energy. - There could be something up with your form causing tension in the neck which causes a headache.
Slow down and focus more on the movement mechanics. Do you notice tightness in your neck or trap dominance? This could be a sign your form is off.
My questions to you are:
– How long has this been happening for?
– Does it happen every time you exercise or only sometimes? Is there a pattern we can discern?
If it’s not caused by any of the three things listed above or if it’s a long-term issue, it could be an underlying condition and I’d recommend consulting with your doctor.
Q: Do I really need to stress about how much protein I’m getting, if I’m eating a balanced diet of whole foods, including fresh fruits, veggies, and good sources of protein? I don’t like eating a lot of meat but do consciously look for ways to add more protein to my diet. I’m not a huge fan of supplementing with a protein shake especially since they are less satiating.
A: You need protein for various roles in the body such as cell and tissue repair and growth, coordinating bodily functions, and keeping your immune system strong. The reason why how much protein we consume matters is because we cannot store protein the same way as carbohydrates and fats. As a result, it’s more beneficial to us to consistently fuel our body with protein throughout the day.
Let’s look at recommended daily protein needs:
Sedentary adult: 0.8g of protein per 1kg of body mass
Active adults: no more than 2.2g of protein per 1kg of body mass
I use the hand portion method with my clients, so here’s what that looks like:
The size of your palm resembles the size of a single portion of protein. 1 palm is equivalent to about 22-25g of protein. My average female client consumes 4-6 palms per day while my average male consumes about 5-7 palms per day.
1 palm = ~4oz meat, 1 cup cottage cheese/Greek yogurt, 1 scoop protein powder
You should at least be providing your body with the minimum requirement of 0.8g, but as an active individual you’ll notice your performance, gains, and recovery will be improved with more protein in your diet.
I agree with you – protein is a challenging macronutrient to get into your diet through whole foods without solely relying on meat. Carbs and fats come in easy-to-grab forms while protein requires a little more thought and effort. But here are some ideas:
Meat – chicken, turkey, pork, other meats, fish, shellfish
Meatless – eggs, seitan, tofu, cottage cheese, Greek yogurt, edamame, legumes, nuts and seeds, quinoa, wild rice
Various vegetables also boast having some protein in them, so we can boost our protein intake in small ways which can add up to make a big difference.
So to answer your question… do you need to stress?
No, if you’re consuming a varied whole foods diet chances are you may be consuming enough. If you notice frequent illness, loss of muscle mass (or lack of growth), or weak or frail skin, hair, or nails it’s possible you may be under eating and could use a boost. While protein shakes are less satiating, they can be an easy way to boost your intake but of course it’s not necessary if it’s not something you enjoy.
Coach Diana Leigh is a Precision Nutrition certified coach who uses habit-based coaching to help her clients get stronger and feel amazing in their bodies without the restriction and overwhelm of dieting. For more helpful tips, follow her on Instagram @coachdianaleigh.