Aug
Article From March-April Newsletter
Apr
2
2011
The Benefits of Protein
Beef up your knowledge of protein and good dietary sources.
By Neil Osterweil
WebMD Feature Reviewed by Charlotte E. Grayson Mathis, MD
High-protein, low-carbohydrate diets are the hottest thing since sliced flank steak, and every food marketer in the known universe appears to want a piece of the protein pie.
Body builders are snatching, grabbing, and gulping down protein shakes. Dieters are gobbling down protein bars (and shunning pasta) in hopes of quick weight loss.
The Power of Protein
It’s easy to understand the excitement. Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
Along with fat and carbohydrates, protein is a “macronutrient,” meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called “micronutrients.” But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.
So you may assume the solution is to eat protein all day long. Not so fast, say nutritionists.
The truth is, we need less total protein that you might think. But we could all benefit from getting more protein from better food sources.
Everyone who eats an eight-ounce steak typically served in restaurants is getting more protein that their bodies need. Plus they’re getting a hefty amount of artery-clogging saturated fat as well.
The Drawbacks of High-Protein Diets
Many people who have jumped on the high-protein/low-carb bandwagon think that they can pack away as much protein as they like. But nutrition experts urge caution. The reasons why have to do with how high-protein/low-carb diets are thought to lead to weight loss. When people eat lots of protein but few carbohydrates, their metabolisms change into a state called ketosis. Ketosis means the body converts from burning carbs for fuel to burning its own fat. When fat is broken down, small bits of carbon called ketones are released into the bloodstream as energy sources. Ketosis, which also occurs in diabetes, tends to suppress appetite, causing people to eat less, and it also increases the body’s elimination of fluids through urine, resulting in a loss of water weight.
Christopher D. Gardner, PhD, assistant professor of medicine at Stanford University in Palo Alto, Calif., tells WebMD that high-protein diets like the Atkins regimen may trade short-term benefits for long-term health consequences. Among the risks: The body produces ammonia when it breaks down protein. No one knows the long-term risks of higher levels of ammonia in the body.
Also, there is evidence to suggest that people who eat high-protein diets typically excrete excess calcium in their urine, says Deborah Sellmeyer, MD, assistant professor of medicine and director of the Center for Osteoporosis at the University of California at San Francisco. This suggests that the body is releasing stores of calcium into the bloodstream to counteract an increase in acids caused by protein consumption (calcium buffers, or neutralizes, acids). Too much calcium loss could lead to osteoporosis down the road, Sellmeyer says.
Lastly, there are the obvious concerns. Carbohydrate foods shunned by some people on low-carb diets include fruits and vegetables, which are the best sources for vitamins, fiber, and antioxidants — nutrients that help prevent disease. By contrast, animal foods that are high in protein are usually also high in saturated fats, which increase the risk for heart disease, stroke, diabetes, and several types of cancer.
The American Heart Association warns: “Reducing consumption of [carbs] usually means other, higher-fat foods are eaten instead. This raises cholesterol levels even more and increases cardiovascular risk.” The AHA also notes that by concentrating on protein sources and skipping carbs, dieters may be getting too much salt, and not enough calcium, potassium, or magnesium, which are typically found in fruits, vegetables, and whole grains.
The (Short-Term) Case for High Protein Diets
While no one knows the effect of eating a high-protein diet over the long term, the diet appears to be safe and effective for up to six months.
Frank Hu, MD, PhD, assistant professor in the Department of Nutrition at Harvard University School of Public Health in Boston, asked a student to review published studies on high-protein diets and try to answer these four important questions:
Do high protein diets increase fat burning in the body?
Do they increase satiety (the sense of being “full” or “satisfied” after a meal)?
Do they decrease subsequent energy (calorie) intake by the body?
Do they lead to weight loss?
For the most part, says Hu, the answers are “yes.” Protein can be converted by the body into glucose for energy, but it takes twice as much effort as converting carbohydrates or fats into glucose. The extra effort translates into fewer calories available, Hu said at a recent symposium on the science of obesity.
When it comes to feeling full, the clinical studies consistently showed that high-protein diets increase satiety and decrease hunger compared with high-fat or high-carbohydrate diets. In addition, most, but not all of the studies reviewed showed that most people on high-protein diets took in about 10% less energy (roughly 200 calories) per day, which could account for at least some of the weight loss seen with this type of diet.
“There is some evidence that high-protein diets induce great fat loss,” Hu told the symposium audience. On average, high-protein diets produced an average weight loss that was about 4.5 lbs greater than that achieved on other diets after six months.
“Most of the studies show results for up to six months, but after six months they begin to lose effectiveness, either because people do not adhere to this diet very well in the long term, or because they get used to this diet biologically,” Hu tells WebMD. “So in the long term the high-protein diets tend to lose their ability to maintain the weight.”
Choose Your Proteins Wisely
The type of protein you eat may play a role in successful weight loss and in your overall health.
Consumption of large quantities of processed meats such as hot dogs, sausages, and deli meats, have been linked to increased risk of type 2 diabetes, cardiovascular disease, and colorectal cancer, Hu says. You’ll have a harder time maintaining weight loss if you eat these proteins often, and you may be damaging your body.
Hu and other nutrition experts recommend getting dietary proteins from the following sources:
Fish: Fish offers heart-healthy omega-3 fatty acids and, in general, less fat than meat.
Poultry: You can eliminate most of the saturated fat by removing the skin.
Beans: Beans contain more protein than any other vegetable protein. Plus, they’re loaded with fiber that helps you feel full for hours.
Nuts: One ounce of almonds gives you 6 grams of protein, nearly as much protein as one ounce of broiled ribeye steak.
Whole grains: A slice of whole wheat bread gives you 3 grams of protein, plus valuable fiber.
“A lot of plant-based foods like soy and legumes can give you the same amount of protein as meats. I have nuts for breakfast every day, because they not only give you a lot of protein, but they’re healthy sources of fat,” Hu says.
So when you decide to cut carbs and boost protein, take Hu’s advice: Don’t lose sight of the big picture.
Rest and Recovery
Aug
29
2010
If a race car doesn’t stop for the pit crew to replace and repair any worn out parts, that car doesn’t have a chance of racing at its full potential. Between work, school, familiy, and friends sometimes it feels like we’re speeding through life. Packing more and more into the same 24-hour day can often leave us just plain run down. Much like that car needs to be tuned up before, during, and after races, your body needs time to prepare, and recover from your workouts.
In order to push yourself to your limit during each work-out, you must allow time for your muscles to recover. Almost equally important to your work-out is the recovery process.
During exercise, to adapt to the stress, your body breaks down tissue, uses energy and releases fluid. In order to push yourself to your full potential take the time to help your body repair the muscles you’ve broken down during your work out. Recovery time allows the body to repair tissue damage and restock energy stores. Without enough time to repair itself your body will continue to breakdown, leading to many negative side effects like injury, and loss of strength, endurance, or energy. In addition to a balanced fitness plan- and giving muscles 24-48 hours to recover before working them again- the basic’s of recovery include a proper warm up and cool down, a flexibility program, getting enough sleep, staying hydrated, and eating a healthy post-work out meal.
“A good rest is half the work” –Proverb
This month, for once, I’m going to focus on rest and recovery- read on for tips and tricks on how to properly recover.
MDM
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REFUEL TO RECOVER
Eating the right foods just before exercise can help keep your energy level high during a work-out, but refueling with the proper food after a workout is vital to gaining strength and muscle, and burning fat!
After a work-out replacing lost fluids with water and a electrolyte drink will help increase circulation, and deliver the vital nutrients your muscles will need for repair.
After a work-out you have a 30-45 minute window where your muscles will best absorb the nutrients they need. Time and time again research has shown that combining a carbohydrate (fruit, grains, breads, pasta, rice) with protein (mainly meats including sea food, cottage cheese, quinoa, tofu, etc) results in much faster muscle recovery. You post-workout meal should be the largest of the day. Depending on your workout and activity level you should eat a carbohydrate to protein ratio of 2-4:1.
Sample Meal:
Tuna Sandwich with Side of Fruit
Men:
6 oz Tuna Canned in Water
4 Sliced Oro wheat double Fiber bread
1 Tbsp Mayonnaise
Mustard to Taste
.5 Tomato
.5 Cup Romaine Lettuce
1 Banana
1 Apple
Women:
3 oz Tuna Canned in Water
2 Sliced Oro wheat double Fiber bread
1 Tbsp Light Mayonnaise
Mustard to Taste
.5 Tomato
.5 Cup Romaine Lettuce
1 Banana
Chocolate Peanut Butter Banana
Post Work Out Shake:
Men:
2 Tbsp peanut butter
1.5 Cup NF Milk
2 Medium Bananas (raw or frozen)
2 Scoop Designer Whey Protein (or comparable powder)
Ice to taste
736cal/85g carb/ 22g Fat/ 59g Pro
Women:
1 Tbsp peanut butter
1 Cup NF Milk
1.5 Medium Bananas (raw or frozen)
1 Scoop Designer Whey Protein (or comparable powder)
Ice to taste
466 cal/ 65g carb/ 12g Fat/ 32g Pr
Combine all ingredients except ice, and blend thoroughly. Add ice until you reach your desired consistency.
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10 Ways To Recover Quickly After Exercise
By Elizabeth Quinn, About.com Guide
About.com Health’s Disease and Coition content is reviewed by the Medical Review Board
1. Rest. Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout. Resting and waiting after a hard workout allows the repair and recovery process to happen at a natural pace.
2. Stretch. If you only do one thing after a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover.
3. Cool Down. Cooling down simply means slowing down (not stopping completely) after exercise. Continuing to move around at a very low intensity for 5 to 10 minutes after a workout helps remove lactic acid from your muscles and may reduce muscles stiffness.
4. Eat Properly. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.
5. Replace Fluids. You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery.
6. Try Active Recovery. Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body.
7.Have a Massage. Massage feels good and improves circulation while allowing you to fully relax. You can also try self-massage and Foam Roller Exercises for Easing Tight Muscles.
8.Take an Ice Bath. Some athletes swear by ice baths, ice massage or contrast water therapy (alternating hot and cold showers) to recover faster, reduce muscle soreness and prevent injury.
9.Get Lots of Sleep. While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair.
10.Avoid Overtraining. One simple way to recovery faster is by designing a smart workout routine in the first place. Excessive exercise, heavy training at every session or a lack of rest days will limit your fitness gains from exercise and undermine your recovery efforts.
Hydration and Electrolyte Drink Recipe
Jun
28
2010
Water is one of the bodies more important nutrients, second only to oxygen. Our bodies are made of 70% water, yet 75% of Americans are chronically dehydrated. As the weather heats ups it’s important to stay hydrated.
Water is a key component in hydration, but it doesn’t work alone. In order to stay hydrated you also need minerals and electrolytes. Sodium, potassium, chloride, and phosphorus are the major minerals involved in staying hydrated. Drinking too much water alone can actually deplete our bodies’ levels of these important minerals.
Dehydration
Dehydration, through not in taking enough water or minerals, can foil your weight loss efforts, slow your strength gains, cause muscle cramps, increase your chance of injury, seizures, heat stroke, hypertension, and in extreme cases even death.
By the time you feel thirsty, typically it’s too late. Drinking before, during and after exercise is necessary for remaining hydrated. Also, the color of your urine is an indicator of how well hydrated you’re keeping yourself. Ideally your urine should look similar to diluted lemonade. Urine that’s medium to dark yellow (like apple juice) is a sign of inadequate fluid intake. Urine that is very dark yellow or brown can mean severe dehydration, muscle break down, and kidney issues.
Re-Hydration
Exercising adults should drink between 64-96 ounces of fluid each day. When exercises for more an hour or more, at 60% of your max or more, it’s important to replace the fluid and minerals that your body is loosing. Sports drink like “All Sport” or “Gatorade” are options, but typically contain artificial sugars, flavors, and colors that your body doesn’t need. Making your own electrolyte drink is not only way healthier, but will also save you cash!
Electrolyte Drink Recipe
1.5 tablespoons of sugar
1/4 teaspoon of salt
1/4 teaspoon of baking soda
1/2 cup of juice (No sugar added)
fill the rest with water
*Tip: try using less sugar with sweeter juices (like grape, apple, or anything tropical). Trader Joe’s has a great selection of 100% no sugar added juices!
While specific fluid intake needs depend on the person, and activity level, here are some basic guide lines to staying hydrated:
Before Exercise
-Drink 15-20oz 2-3 hours before exercise
-Drink 8-10oz 10-15 min before exercise
During Exercise
-8-10oz every 10-15 min during exercise
-When exercising longer than 60 minutes, drink 8-10oz of your electrolyte drink every 15 – 30 minutes.
Hydration after exercise
•Weigh yourself before and after exercise and replace fluid losses.
•Drink 20-24oz water for every 1 lb lost.
•Eat a 4g : 1g ratio of carbohydrate to protein within the 2 hours if exercising to replenish glycogen stores.