What are some good foods to eat to replace my protein loss? Are supplements safe? How do I know if I have a calcium deficiency?

Protein is essential for building and repairing muscles, red blood cells and other tissues such as hair and skin. Protein even plays a role in immune function and hormone formation. Research now shows us that protein needs of some athletes may be double that of recommended nutrient intakes for the average North American. Most of us get more than enough protein daily. In fact, the average American consumes about 50% more than the recommended daily amount. Yet we often see athletes and weight loss fanatics turning to protein powders, drinks and nutritional bars in their quest for more protein. Is this really necessary? Training, especially weight training and endurance training, has the potential to rapidly break down muscle protein. Don't panic - muscle breakdown is a normal response to exercise! Scientific studies show that the more exercise you do the more protein you will need to build and repair those muscles damaged by exercise. The recommended intake of protein for growing girls and young women ranges from 0.86 0.95 grams of protein per kilogram (kg) of body weight per day. If you are exercising heavily you might need just a little more, up to 1.2 - 1.8 grams per kg of body weight. For example, a 60 kg in-line skater in heavy volume training (90 minutes or more a day) could need 84 - 126 grams (1.2 - 1.8 grams x 70 kg body weight) of protein a day.

How can you ensure that you get what you need?
Check out the chart below for protein content of some common foods.

Milk or yoghurt 1 cup 8 grams protein
Egg 1 medium 7 grams protein
Cheese 2 slices (60 grams) 14 grams protein
Meat, poultry, fish 4 ounces cooked (90 grams) 28 grams protein
Legumes 1 cup 7 grams protein
Peanut butter 2 tablespoons 14 grams protein

Choose quality protein sources such as fish, egg whites, low fat dairy products and lean cuts of poultry and red meats. Choose vegetarian sources of protein such as tofu, chickpeas, lentils, and kidney beans in combinationa, CAAWS, girls body image,where to play sports, girls self-esteem, girls soccer, girls cycling, girls and nutrition, nutrition for active girls, Canadian Association for women and sport, girls@play, snowboarding, skating, boarding, girl site, sports girl, extreme girl, mountain biking, skateboards, surfboards, X Games"> Try this recipe for a power punch post workout:
Power Punch (serves one)
1/3 cup plain yogurt
¼ cup milk
1 tbsp wheat germ
1 tbsp jam
1 small fresh fruit (peach, banana, etc).
Whip in a blender, let stand for 2-3 minutes
Per serving: 190 calories; 9 grams protein, 35 grams carbohydrate; 3 grams fat; 3 grams of fibre.

Catch the Calcium Craze and Bone Up in Calcium!
Calcium is a mineral essential not only for building and maintaining strong bones it also helps muscles contract (the heart beat.) and regulates nerve function. Calcium, like regular exercise, helps in the prevention of osteoporosis, a bone thinning disease that affects many Canadian men and women. Dairy products such as milk, yogurt, cheese are the primary sources of calcium and Vitamin D (which helps us to absorb the calcium) in the Canadian diet.

Your Calcium Requirements are: Teenage girls 1200-1500 mg/day (Adapted from the Consensus Conference on Calcium Intake, 1994).

To make sure that you are getting enough follow these tips: