cristina-sutter-logo
Image not available

Cristina Sutter will tell you how to eat to get the results you want. Cristina makes eating right a simple, fun and rewarding journey.

Need Answers?

Image not available

• Vancouver Canucks, 11 years
• Strength And Conditioning Coach
• University of Waterloo

-Roger Takahashi

Image not available Image not available

"She was instrumental in setting up our nutrition information for our off-season manual. Great results. An expert in her field."

Image not available

• Paralympic Athlete
• Canadian Paralympic Hall of Fame
• Registered Dietitian

-Jennifer Krempien

Image not available Image not available

"Cristina was creative in modifying performance nutrition strategies (for our athletes') daily training environment and competition."

Image not available

• Program Director
• Regional Technical Coach
• Interim Provincial Coach

-Mike Flegel

Image not available Image not available

"Cristina does an exceptional job of providing information on how to fuel the body to enhance recovery and maximize performance."

Image not available

• Simon Fraser Aquatics AAA BC Swimmer

-Patty and Miranda Andersen

Image not available Image not available

“You have a wonderful demeanor with kids - a true teacher. Miranda was very pleased with the consultation (as was Mom)."

Image not available

• National Heavyweight Rower
• Varsity Rowing at UBC
• Varsity Rowing at Queens University

-Nathalie Maurer

Image not available Image not available

“I just weighed myself this morning and I am down 15lbs... it has been an amazing transformation for me."

SportMed Training: How Much Protein Do We Need?

Week 8 Sun Run In Training: Nutrition Tips

Protein-rich FoodsScientists 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 known to underestimate our protein needs.  Further, the RDA level was designed to avoid overt deficiencies and new research is demonstrating that this underestimates the optimal amount of protein needed for sustaining and building muscle mass.  We now know that our Canadian protein recommendations fall short of promoting optimal muscle mass.

Both young and older women tend to consume less protein than their male counterparts.  For an average 50 year old woman who weighs 154lbs, she needs 1.2g protein X 70kg = 84g protein per day to maintain and build muscle.  She can get this much protein in one day from:

-       2 eggs (16g protein)
-       1 cup milk (8 g protein)
-       1 can tuna (30g protein)
-       100g chicken or 2/3 of a chicken breast (27g protein)
-       ½ cup yogurt (4g protein)

Unfortunately, we lose muscle mass and function as we age, which can limit our mobility in our golden years.  A study published in the American Journal of Clinical Nutrition found that we can prevent and reverse this aging process with ... Read the full article at SportMedBC here.

Book an Appointment with Cristina today

Want to book an appointment with Cristina immediately? Click here, or call 604-558-1250 during business hours. 8AM - 6PM, Monday - Friday (Closed for lunch from 12-1)
Full Name(*)
Please type your full name.

E-mail(*)
Invalid email address.

Phone Number(*)
Invalid Input

How may I help you?
Invalid Input

How should I contact you?(*)

Latest News

  • Vancouver Sun article: Tips to Avoid the Discomforts of Running

    Discomforts of running include stitch and urgent bathroom stops.In this week's Vancouver Sun article, I give readers tips to ensure a happy gut while running. SunRun training now well underway, you may have experienced the aches and pains of a stitch or the discomforts of having to make an urgent bathroom stop along your jog. These can be avoided by having the right foods at the right time and avoiding certain foods and drinks before your run.  Read more...