Posts tagged diet

The Protein Needs of Athletes

500 days
by in Exercise

Protein is a necessity of life, for people who work out every day, or for people who only get exercise going for snack breaks during commercials. Not just any protein will do, however. It has to be the right amount and the right kind - too much protein can be detrimental. While it's more difficult to do so, it is possible to get fat from an overabundance of protein, because extra calories are extra calories - and extra calories are stored as fat. In order to understand how much protein you really need, it's a good idea to first learn exactly what protein does for you. Then, you have to take a good honest look at how much exercise you really engage in on a day-to-day basis.

What Protein Does for You

Protein's importance cannot be overstated. It is literally needed by every cell in the human body and has a part to play in many important bodily functions. Protein is needed to assist in the manufacturing and repair of cells. Many enzymes and hormones have protein as a primary component. Digestion and the creation of neurotransmitters are both dependent upon protein. Protein also builds up connective tissue, the membranes of cells, and adds structure to the bone matrix. In fact, the antibodies that are such an important part of the immune system are proteins.

How Much Protein Is Necessary?

It is a common misconception that body builders gain so much muscle mass because they consume vast amounts of protein. Actually, these people often have a genetic predisposition to gaining muscle. They also work out every day, religiously, for several hours. They also gain a deep understanding of nutrition so they know what to eat, how to eat, and when to eat, to maximize their exercise efforts. A body builder who is serious about putting on muscle knows to have a little protein and some complex carbohydrates before a workout session, then some again immediately afterward to boost the repair and recovery of their muscles.

People who do no regular exercise only need 0.4 grams of protein per kilogram of body weight. Body builders who are serious could need as many as 1.6 grams of protein a day per kilogram of body weight. Men need slightly more protein than women because of a higher red blood cell count, except in the case of pregnant women, who have an increased blood volume and hence need more protein.

Different levels of activity require different levels of protein. Light exercisers, like people who walk, do some light yoga, or engage in regular light housekeeping - the average person - will need between 0.5 and 0.8 grams of protein per kilogram of body weight each day. Someone who is a more active exerciser could need a full gram per kilogram of body weight. This applies to someone who engages in intense exercise for half an hour to an hour a day, at least four days a week.

How Protein Helps Athletes of All Levels

Protein is necessary to build lean muscle mass, but not all protein comes from food. The body can produce some forms of protein on its own, but this production decreases with exercise. The excess protein is then used as fuel to give you the energy to exercise. More intense workouts mean more protein is burned and this rate of decreased protein production can last up to 24 hours. As the body recovers, new sources of protein must be provided so the muscle mass isn't reduced as energy use exceeds the production of new protein. This is why athletes and body builders eat something before and after exercise.

Where Athletes Get Their Protein

Whey is considered a great source of protein by many athletes.

- Whey protein resembles skeletal muscle the most.

- Whey has high levels of two amino acids, arginine and lysine, which cause the release of a natural anabolic hormone.

- Whey contains glutamine, which is an amino acid that combats fatigue and other effects of training just a bit too hard.

- Whey protein has 50% more leucine than soy protein. This enables better creation of lean muscle tissue and decreases body fat.

- Whey promotes glutathione, an antioxidant that is one of the foundations of a good immune system.

- Whey causes the secretion of hunger suppressing hormones.

- Whey leads to more stable blood glucose levels.

- Whey contains anti-microbial elements that help with healing.

The standard protein against which all other proteins are measured is eggs.

The Evaluation of Protein

There are two standard ways to evaluate protein. The completeness of a certain protein is measured by the PDCAA (protein digestibility corrected amino acid score). A protein given a 1.0 PDCAA score is considered to be complete. BV, or biological value, measures the amount of protein that remains in the body after digestion. The reason eggs are a great measurement in both respects is because they are not only a complete protein, but all of their protein is retained by the body. All those athletes who used to drink whole raw eggs knew the value of protein - egg protein in particular.

Using Protein Supplements

Protein supplements can be used before and after a workout instead of eating a small meal. They can be easily carried to the gym without any fuss and used quickly. The protein in the supplement has to be readily absorbable and contain no added fats or sugars that will diminish the nutritional value. Of course, it should have ingredients that are not only of the highest quality, but good tasting.

Profect is a liquid protein supplement that comes in a small package but packs a big punch. It comes in a number of great flavors and is only 100 calories, none of them carbs or fat, with a protein boost of 25 grams. Profect comes in a number of delicious flavors such as Grapefruit-Mango, Blue Raspberry, Fresh Citrus Berry and Cool Melon Splash.

There are other protein supplements, as well, like shakes, powders, puddings, and bars. Just make sure the ones you consider have proper nutritional value. Some protein bars are not much better than candy bars.

Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey liquid protein for renal care patients. You can learn more at Protica Research - Copyright

Omega-3 Efas and Strokes

506 days
by in Fitness

DHA supplements are so important to brain health as a consequence of all the omega-3 efas, DHA, or docosahexaenoic acid is the one which is most prevalent in the brain. Although numerous studies have not shown that omega-3 fatty acids can help cure Alzheimer's, there is a link between getting the right quantities of omega-3 essential fatty acids in your diet and not developing Alzheimer's in the first place. Not only has a link between omega-3's and Alzheimer's been found, but a link between omega-3's and strokes exists, too!

The challenge with omega-3 efas is we can't manufacture them in our bodies from other substances. We have to get our omega-3's from our diets. This is a difficult issue, because our diets don't contain the omega-3's they used to. One big way people get omega-3's nowadays is through eating fish, specifically cold water fatty fish. So, you would probably expect that folks who eat a lot of fish don't develop as many problems like strokes as individuals who don't. And usually this is basically the case...but not always.

In America, we have an area called the "stroke belt". This is a part of the South where stokes are statistically more prevalent than in other areas. Specifically, the stroke belt includes North Carolina, Georgia, South Carolina, Alabama, Mississippi, Tennessee, Arkansas, and Louisiana. What's odd about the stroke belt is people who live there are more apt to eat more servings of fish in a given week than folks in the rest of the country. So, you should expect people in the South to have less instances of strokes, not more.

Scientific study has been looking into this. And have determined that although people in the South eat more fish, they may be more apt to eat fried fish. Apparently frying destroys a number of the omega-3 efas in the fish. So, it's not just eating fish that counts. It's how we cook it.

Another issue might be the species of fish eaten. Omega-3 fatty acids are much more frequent in fish that come from cold, Northern waters. Fish like tuna, for instance, tend to have a much higher omega-3 essential fatty acid concentration than fish from tropical waters. Moreover, farm raised fish of any species have less omega-3's than fish caught wild. Fish don't make omega-3 efas. They get them from their diet. Additionally , the diet of farmed fish is generally deficient in omega-3's.

Lee Cole is an real fitness and exercise enthusiast! To find out more about dha supplements, take a look at this article on Lee's site about DHA Supplements.

Safety and Side Effects of Melatonin as Insomnia Treatment

507 days
by in Fitness

In response to darkness (as during the nighttime when we're in bed), our body produces melatonin. This hormone, which is derived from serotonin (a neurotransmitter found in the brain and blood serum), is secreted by the pineal gland of the brain. This natural process of melatonin-secretion takes place especially during the night when lights are off. More than anything else, it is melatonin that induces us to sleep the moment we retire at night. During daytime, the production of melatonin is considerably lessened. It is for this reason that melatonin is recognized as our 'body clock' setter.

Melatonin has come to be known as an efficient treatment for insomnia - a condition characterized by the continued inability to get sufficient sleep. Insomnia can be one of the symptoms of jet lag (the others being excessive weariness and peevishness), or it may be the result of an inefficient production of melatonin in a person. In either case, melatonin supplements have been proven to help a person get his much-needed sleep. A supplement may be most effective when taken about half an hour prior to hitting the bed. Some air travelers, however, insist that melatonin do not work as well for them. This may be because, as some frequent fliers opine, their timing isn't right when taking the supplement. Other seasoned sojourners can be more detail-conscious: To determine when to take melatonin, they take into account time zones traversed and directions flown.

Concerns on the safety of melatonin supplements have been raised, even for those with low dosage. Of course, such apprehensions are more pronounced when high-dosage drugs are involved. A number of side effects, associated with the long-term use of melatonin, have been identified. These include headaches, stomach distress, feeling of dejection, and torpidity during daytime. If only for these reasons, it will be best to seek professional medical advice before taking melatonin

Still, there are those who contend that melatonin is safe for treating insomnia. Others assert that melatonin helps in the alleviation of seasonal affective disorder, or SAD - a condition that is likened to jet lag and is common during the season of winter. People living in the northern portions of the globe are those known to suffer from SAD the most. As winter proceeds, their body clock loses coordination with clock time and rising in the morning becomes an arduous task for them. To help solve this condition, they take small doses of melatonin in the afternoon. This, they claim, helps set their body clock in advance so they are able to get up in the cold winter mornings without much difficulty.

As to the assertion by some people that melatonin also actually functions like an antioxidant in counteracting the free radicals in the body, medical experts agree that this requires further researches and studies.

Should You Be Concerned About Melatonin Side Effects?To find more information on Determining Melatonin And Its Usage or any other questions regarding sleep, consult us!We have the answers you are looking for!

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