Protein: How Much Do I need?
How much protein do I need? This is a common question that our athletes at Lewis & Clark College ask because it is the known macro-nutrient that has an important role in the muscle building and recovery process when training. According to the National Strength and Conditioning Association, the average adult needs .8 grams of protein for every 1 kilogram of body weight (.8g/kg). That ratio nearly doubles for aerobic endurance athletes (1.4g/kg) and can even be higher (1.7g/kg) for heavy resistance training athletes. Below is an example of how much protein a 220lb adult would need to consume.
ex. an Adult that weighs 220lbs (100kg) needs the following amount of protein:
Average Adult: 80 grams of protein
Aerobic Athlete: 140 grams of protein
Anaerobic Athlete: 170 grams of protein
Calculate your protein needs:
Sedentary Adult: Your weight(lbs) / 2.2 (convert to kg) x .8g = Your protein needs in grams
Aerobic Athlete: Your weight(lbs) / 2.2 (convert to kg) x 1.4g = Your protein needs in grams
Anaerobic Athlete: Your weight(lbs) / 2.2 (convert to kg) x 1.7g = Your protein needs in grams
Parents can sometime be hesitant to contact us because they are concerned about how their child will behave. In a private or public setting their child may exhibit violent behavior, or have self injurious behaviors. They often ask, "Are you okay working with our child, even if they exhibit behaviors X, Y, and Z?" My answer always remains the same, "Absolutely."
It is not human nature to be violent towards one another. There is ALWAYS a trigger behind any behavior. The trick is to identify that trigger by looking for ques to help prevent an unwanted behavior from occurring.
Through the years we have had several parents warn us about their child's certain behaviors that have caused other providers to work with them in a constant state of fear. And honestly, we rarely see those said behaviors at Specialty Athletic Training, and the reason is because we care about our clients on a personal level. Humans are not inherently bad in nature, so we don't treat or talk about our clients as if they are.
Behaviors are often a way of communication and can be easily misinterpreted. It is our job in those situations to figure out what our clients are trying to tell us. Are they exhibiting frustration between transitions? Are they becoming frustrated with the demands being placed on them? Are they becoming visibly agitated and beginning to be more physically aggressive? By identifying triggers and the precursors of behavior, we are able to simply talk to our clients and assure them that we are there to support them and that everything will be alright.
It is very important to remember that there is always a trigger behind a behavior. Being able to identify those triggers and treating our clients with respect is only one of many ways that makes us unique at Specialty Athletic Training.
The Straight Arm Plank
When meeting with a parent for the first time and discussing what they are looking for in a fitness program for their son or daughter, two main concerns (besides enjoying exercise) are usually at the forefront, core strength and upper body strength. This tends to be the case because their child typically cannot perform two basic body weight movements that are universally used in PE class, push ups and sit ups.
Many of our clients struggle to do push-ups simply because they cannot keep their body in the proper push-up position. And how can you do a push up if you can't keep your body in the proper position? Simple answer, you can't. The one exercise that we use to develop this ability is the straight arm plank.
We have our clients begin this exercise by starting on their hands in knees (hands directly below their shoulders and arms straight). Then we have them raise up onto their toes and slowly walk their feet back until their back is in a straight line. The number of times that they perform the exercise and the amount of time that they hold the position varies based on their comfort and ability level.
Try doing a few sets of these with your child and let us know how it goes!
Training An Olympic Hopeful
Every athlete's dream is to represent their country at the biggest sporting event in the world, the Olympics. Athletes Without Limits gives athletes with intellectual disabilities the opportunity to represent the red, white, and blue at international competition, including the Paralympic games. We are proud to announce that we are starting the first Track & Field program for these athletes on the West Coast.
Jack is our first athlete that we will be training to represent the USA and qualify for the Paralympic games in Rio. Make sure to follow us on Facebook, Twitter, Instagram, and Snapchat to stay up to date on his Road to Rio!
Creating a fun and inclusive environment is essential to building our clients' self confidence and grow their love for living a healthy life style. We pride ourselves in the community that we have created at Lewis & Clark College and love seeing the interaction between our clients and the student body. Watch the video below to follow our buddy Shalin during one of his workouts at Specialty Athletic Training. Nothing but love shown to this little guy as he goes through his workout in the Pamplin Sports Center.
About the Author
Ryan Lockard, CSCS*D, CSPS*D is the Founder and CEO of Specialty Athletic Training. He is accredited by the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist and a Certified Special Populations Specialist. Lockard is a member of the board of directors for the Autism Society of America and the advisory board for the NSCA Oregon chapter.