Here we go again, talking about protein.
Why are trainers always talking about protein? What are good sources of protein?
How are sources of protein different from each other? Why do I hear so much
about whey protein? These are questions that I frequently hear while training my
clients. Lets take some time to understand and learn a little more about
Protein is responsible for building, maintaining, and repairing muscle tissue.
As a result, the importance of protein manifests itself in an exercise regimen.
Trainers are always talking about protein because protein helps to speed
recovery time from bouts of exercise. With recovery, the body grows stronger and
When considering protein sources it is important to consider the difference in
proteins. There are two types of protein, incomplete proteins and complete
proteins. Complete proteins contain all of the essential amino acids where as
incomplete proteins are lacking in these essential amino acids. Amino acids are
basically the building blocks of protein. It is very important to include
proteins that contain these essential amino acids, especially the branched chain
amino acids (leucine, isoleucine, and valine). Good sources of complete proteins
include animal sources such as chicken, fish, beef, etc. Fish also contain omega
three fatty acids which are also very beneficial. Other great sources include
egg whites, milk, cottage cheese, tuna fish, etc. Incomplete protein sources
include beans, nuts, etc.
Protein can also be supplemented in many forms. There are many supplement
companies that market various forms of protein supplements. Studies have shown
that whey protein tends to be the best supplement form of protein. Above egg and
soy, whey protein has a better ratio of amino acids and tends to speed up
recovery time. If your diet is lacking protein, you may want to consult your
doctor and include a whey protein supplement to your diet. As always, best of
14 Foods to
Help You Live Longer
Here are 14 "superfoods" and the superpowers they bestow are outlined below. Try
these amazing foods and be on your way to better health.
1.) Beans-they lower cholesterol, fight
heart disease, stabilize blood sugar, reduces obesity, and helps to relieve
hypertension. Try to eat four 1/2 cup servings a week.
2.) Blueberries-they lower the
risk of heart disease and cancer and help to maintain healthy skin. Try to eat 1
to 2 cups a day.
3.) Broccoli-it boosts your immune
system, reduces the incidence of cataracts, builds bones, and fights birth
defects and heart disease. Try to eat 1/2 to 1 cup a day.
4.) Oats-lower cholesterol, reduces the
risk of heart disease and diabetes, and are high in fiber and protein. Try to
eat five to seven servings a week.
5.) Oranges-they support heart health
while preventing cancer, stroke, diabetes, and other chronic ailments. Try to
eat one a day.
6.) Pumpkin-lowers the risk of various
cancers, while promoting healthy skin. Try to eat 1/2 cup a day. 7.)
Soy-prevents heart disease, cancer, and osteoporosis, as well as relieves
menopausal and menstrual symptoms. Eat at least 15 grams daily.
8.) Spinach-lowers the risk of
cardiovascular disease, and a variety of cancers. Try to eat a cup a day. 9.)
Tea (black or green)-boosts the immune system, helps prevent cancer, and lowers
stroke risk. Drink a cup a day.
10.) Tomatoes-lower cancer risk and
helps to protect the skin. Try to eat one tomatoe a day.
11.) Turkey (skinless breast)-helps to
build a strong immune system and is a great low fat protein. Try to eat 3 to 4
three ounce servings a week.
12.) Walnuts-reduces the risk heart
disease, diabetes, and cancer. Eat 1 ounce five times a week.
13.) Wild Salmon-lowers the risk of
heart disease and cancer. Eat it two to four times a week.
14.) Yogurt-great source of protein and
calcium, helps promote strong bones and a healthy heart. Try to eat two cups a
Try to include these super foods into your diet and be on your way to a happier,
healthier, and longer life.
Many promoters of different "fad diets" would have us believe that a special
substance or combination of foods will automatically result in weight reduction.
This is simply false. In order to lose weight, you must eat less, or exercise
more, or do both.
There are about 3.500 calories in a pound of body weight. To lose one pound a
week, you must consume about 500 fewer calories per day than you metabolize.
Most fad diets, if followed closely, will result in weight loss as a result of
caloric restriction. However, they are invariably too monotonous and are
sometimes dangerous for long-term use. Moreover, dieters who fail to adopt
better exercise and eating habits will regain the lost weight and possibly more.
The most drastic way to reduce caloric intake is to stop eating completely.
After a few days, body fats and proteins are metabolized to produce energy. In
the absence of adequate carbohydrate, fatty acids may be incompletely
metabolized yielding ketone bodies and thus ketosis. Prolonged fasting is
unsafe, because it causes the body to to digest proteins from its muscles,
heart, and other organs.
Low-carb diets also produce ketosis. As it begins, large amounts of water will
be shed, leading the dieter to think that significant weight reduction is taking
place. However, most of the loss is water rather than fat; the lost water is
regained quickly when eating is resumed. Appetite, often reduced during ketosis,
also returns when a balanced diet is resumed.
As you can see, fad diets really just do not work. There is no substitute to a
healthy diet and exercise. By burning more calories than you consume, weight
loss will be inevitable. Not only will you lose weight, but chances are it will
be easier to maintain. So try to eat a good well balanced diet and combine it
with a good exercise regimen. As always, best of luck!!!