Wednesday, November 30, 2011
How to Most Conveniently Improve Your Diet: Convenience is king in this fast paced technological… http://goo.gl/fb/qTEtF nutrition and diet
How to Most Conveniently Improve Your Diet: Convenience is king in this fast paced technological… http://goo.gl/fb/qTEtF nutrition and diet
Tuesday, November 29, 2011
Nutrition Myth: Athletes need more protein then normal people
Athletes do they need protein shakes?
So you’re an athlete and your training and the mantra you constantly hear is “more protein, more protein shakes, more PROTEIN!!!”. But is this true?
Well science has determined the average person needs to intake .8grams/kg of bodyweight. So if you weighed 220 lbs the math would look like this.
220lbs (weight) / 2.2 kg (conversion ratio to kg) = 100 kg (weight in kg) * .8grams protein = 80 grams total of protein needed a day.
BUT….The old mantra of .8g/kg RDA for protein being sufficient for inactive people and athletes is not true. Studies show that athlete’s protein needs are actually higher.
Why do we need more protein?
Why do athletes need more protein? Well this makes sense right? Increased oxygen needs mean an increase in oxygen carrying capacity of the blood. To carry more oxygen, we need to produce more of the protein that carries oxygen known as hemoglobin.
Regular exercise also causes tissue damage and must be repaired by additional protein. You feel sore after a workout right? That’s because the muscle tissues have ripped and now need to be repaired. This repair happens during sleep and it’s the reason why I tell people you get big in your bed not in the gym. More on this later and supplements you should take for workouts.
So how much protein should I take?
Strength athletes such as body builders need 1.8 to 2 times more protein than the current RDA and endurance athletes need 1.5-1.75 times more protein.
Does this mean as a normal person you need to add more protein to your diet?
Contrary to popular belief, most Americans already consume more than twice the RDA for protein. Thus, taking amino acid and protein supplements unnessary. In fact eating more proteins or taking individual amino acids doses not cause your muscles to become bigger or stronger. ONLY strength training can do that.
Special note that vegetarians should try and increase their protein consumption. This is because plant based foods do not contain the same amount of iron and is not as bioavailable as iron from animal protein sources.
Not to mention there are some dangerous side-effects from getting to much protein which I’ll write a post on in a bit.
So in conclusion
Protein shakes and such really just add extra calories into your diet which may be helpful if your in a mass gaining phase, or need to reach a certain caloric intake level. However, for the average athlete or body builder protein shakes are not giving you any advantage then not taking protein supplements. Remember continuing to eat a balanced diet and consuming a variety of foods both active and inactive people can meet their protein requirements.
What do you think? Enjoy the article? Have your own insight on protein? Leave a comment.
Athletes do they need protein shakes?
So you’re an athlete and your training and the mantra you constantly hear is “more protein, more protein shakes, more PROTEIN!!!”. But is this true?
Well science has determined the average person needs to intake .8grams/kg of bodyweight. So if you weighed 220 lbs the math would look like this.
220lbs (weight) / 2.2 kg (conversion ratio to kg) = 100 kg (weight in kg) * .8grams protein = 80 grams total of protein needed a day.
BUT….The old mantra of .8g/kg RDA for protein being sufficient for inactive people and athletes is not true. Studies show that athlete’s protein needs are actually higher.
Why do we need more protein?
Why do athletes need more protein? Well this makes sense right? Increased oxygen needs mean an increase in oxygen carrying capacity of the blood. To carry more oxygen, we need to produce more of the protein that carries oxygen known as hemoglobin.
Regular exercise also causes tissue damage and must be repaired by additional protein. You feel sore after a workout right? That’s because the muscle tissues have ripped and now need to be repaired. This repair happens during sleep and it’s the reason why I tell people you get big in your bed not in the gym. More on this later and supplements you should take for workouts.
So how much protein should I take?
Strength athletes such as body builders need 1.8 to 2 times more protein than the current RDA and endurance athletes need 1.5-1.75 times more protein.
Does this mean as a normal person you need to add more protein to your diet?
Contrary to popular belief, most Americans already consume more than twice the RDA for protein. Thus, taking amino acid and protein supplements unnessary. In fact eating more proteins or taking individual amino acids doses not cause your muscles to become bigger or stronger. ONLY strength training can do that.
Special note that vegetarians should try and increase their protein consumption. This is because plant based foods do not contain the same amount of iron and is not as bioavailable as iron from animal protein sources.
Not to mention there are some dangerous side-effects from getting to much protein which I’ll write a post on in a bit.
So in conclusion
Protein shakes and such really just add extra calories into your diet which may be helpful if your in a mass gaining phase, or need to reach a certain caloric intake level. However, for the average athlete or body builder protein shakes are not giving you any advantage then not taking protein supplements. Remember continuing to eat a balanced diet and consuming a variety of foods both active and inactive people can meet their protein requirements.
What do you think? Enjoy the article? Have your own insight on protein? Leave a comment.
Sunday, November 27, 2011
My answer on @Quora to: For an ambitious graduating CS major, is it a bad idea to start one's full-time career at Goog... http://qr.ae/7aPP2
Saturday, November 26, 2011
5 ways to Stronger Bones and the Best Supplement to take
5 Tips for Stronger Bones:
Follow these tips to fortify your frame and improve overall bone health at any age Article from Syntec Nutraceuticals:
Tip #1 for stronger bones: Pick a Soluble Calcium
Not all calcium is created equal. The most common forms of calcium (calcium carbonate, calcium phosphate and calcium citrate) are virtually insoluble in water, making them far less absorbable by the body. In comparison, calcium lactate gluconate (used in hospital IV drips) is 2067% more soluble than calcium citrate and way more absorbable.
Tip #2 for stronger bones:Include the Cofactors
In addition to vitamin D, micronutrients such as vitamin C, magnesium, manganese, riboflavin, boron and potassium help with calcium absorption and retention. Inulin, commonly found in artichoke, can also increase calcium absorption by 18%.
Tip #3 for stronger bones:Work Out
Use it or lose it. Weight bearing exercises 30 minutes a day most days of the week will help your body retain calcium to provide stronger bones in support of those exercises.
Tip #4 for stronger bones:Limit Smoking and Alcohol
Both smoking and excessive alcohol consumption have been linked to increased chances for osteoporosis and lower bone density at all ages. Limit both to improve your bone health.
Tip #5 for stronger bones:Get Some Sun
15 minutes of sun exposure a day without the use of sun block helps produce natural vitamin D which helps with calcium absorption. Side effects may include a gorgeous bronze tan.
Buy BONECARE the ultimate bone health supplement at http://www.nutrasique.com/shop
Buy BONECARE the ultimate bone health supplement at http://www.nutrasique.com/shop
Nutrition Myth: Honey is "Healthier" than Sucrose.
Nutrition Myths: Honey Is more nutritious Then Table Sugar
Everyone is into healthy natural foods now a days. More importantly are finding ways to avoid processed sugar and consuming foods that contain honey, molasses or raw sugar. Like many people believe these are more natural sweeteners and more nutritious than refined sugars. But is this true?
Remember that sucrose is basically one glucose molecule and one fructose molecule attached together. Chemically honey is almost identical to sucrose. It also contains equal amounts of glucose and fructose in comparison to sucrose.
When bees make honey they have a certain enzyme that seperates some fo the glucose and the frusctose making honey look and taste different. The way the bees dry honey and store it also results in a different appearance and texture.
Honey does not contain any more nutrients then sugar this is a myth and it is therefore not a true healthier option than sucrose. Honey has in fact more calories than regular table sugar per tablespoon. Due to the fact that sugar is a solid crystal and takes up more space so there is actually less sugar present in a teaspoon in comparison to liquid honey. There is the argument that honey is in fact sweeter than sugar and therefore you use less of it than regular table sugar but that does not deal with nutrient quality.
Raw sugar is seen as an alternative but its not any more healthful than table sugar. True raw sugar may contain dirt, insects, other contaminants. Also most raw sugar products in the U.S. have undergone half of the same processes as refined sugars.
Molasses is a syrup byproduct made from processing sugar from sugar cane. Molasses does contain iron but does it is from the machinery and processing and is not found naturally. There are some relevant calcium and potassion 172mg and 498 mg per serving respectively.
So in conclusion, Honey is not healthier than sucrose. The overall message that should be understood is that sugar consumption in general should be reduced. High sugar intakes can lead to many problems such as diabetes, sugar addiction, obesity, cardiovascular disease and more.
So in conclusion, Honey is not healthier than sucrose. The overall message that should be understood is that sugar consumption in general should be reduced. High sugar intakes can lead to many problems such as diabetes, sugar addiction, obesity, cardiovascular disease and more.
Fructose: primary sugar in fruits responsible for sweet taste.
Find More information at http://www.nutrasique.com
How To Choose a Probiotic Supplement shake
How to choose a probiotic supplement shake
Probiotics are sold in the form of a dietary supplement. It can be purchased in pill form or in powder form. Probiotics contain the good bacteria that your body needs to stay healthy. They are especially helpful for individuals who have to take antibiotics because the antibiotics kill the good bacteria along with the bad bacteria.
· 1
Look for powdered probiotics or probiotic capsules that are filled with powder. These are the most effective form of probiotics. Liquid probiotics are not as effective and won't last as long when stored for later use.
· 2
Read the label to find out how many organisms are guaranteed to be in each dose. Pick a probiotic that has at least 1 billion organisms per gram. Anything less won't be a big benefit to your body's health.
· 3
Choose probiotics that are uncentrifuged, as noted on the label. This means that the manufacturer did not use centrifuging as its processing method. This method actually destroys cells and makes the living organisms useless.
· 4
Buy a single-strain probiotic. It may sound good on the label that there are multiple strains of bacteria in the probiotic, but it is not. Often one strain overpowers the other, rendering one of the strains ineffective. In other words, buy a probiotic that contains L. acidophilus or B. bifidum, but not both.
· 5
Read online reviews. Reviews from others who have tried the product before you can really help you decide between two or three decent brands. Reviews list helpful tips on how to take the probiotic and also whether the user suffered any side effects from a certain brand such as gas or diarrhea.
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