Hangovers and Long Meetings: Diet Help When You Need It Most

 

In life, love, wellness and everything in between, timing is crucial, and this is no less true when it comes to what you eat. According to Marta Montenegro, the creator of the Montenegro Method DVD workout series with a master’s degree in clinical exercise physiology, ‘Depending on the time of day or what situation you’re in, your body needs certain nutritional properties to help you get through—so you can work and live at your optimal level. Food creates all kinds of hormonal reactions in your body—reactions that affect your mood, your alertness, your energy level, and everything in between. So while you may already know what you need to eat, it’s also important to know when to eat it.’ With that in mind, let’s take a look the best foods for your wellbeing, and the best times to eat them.

 

1. After a Tough Workout: While amping up your fitness is eventually good for your muscles, immediately after a workout they will be stressed and broken down. They then grow in preparation for the next challenge, but you need to give them proper nutrition in order to take full advantage of that growth cycle. Andrea Hacker Thompson, MS, RD, of the ACSM Fit Society Page, recommends a carbohydrate-to-protein ratio of 2:1 for short, low-to moderate intensity workouts or 3:1 in long, high intensity training sessions. Montenegro adds, ‘Eat 30 minutes to one hour after completing your workout, because that’s the best window for your body to absorb the nutrients after a workout.’

 

2. After a Long Meeting: Lauren O’Connor, RD, from Nutri-Savvy advises munching on almonds when feeling foggy in or after a meeting, as they provide you with a little protein and plenty of healthy fats. Montenegro details, ‘Research published in the journal Neuron shows protein, not sugar, activates the cells that keep us awake and burning calories. While whole grain carbohydrates provide the glucose that keeps the brain going, protein is what guarantees that you won’t forget what the meeting was about in the first place. That’s especially true when protein is rich in the amino acid tyrosine, a neurotransmitter that is critical for brain energy and alertness.’

 

3. After an Endurance Event: At the finish line, the name of the game is replacing sweat loss, as you need to replace those glycogen stores. Registered dietician and certified fitness trainer Shari Portnoy, RD, CPT says the best post-marathon foods and drinks will contain mostly carbohydrates, some vitamins and small amount of protein to help replenish those deleted stores. Ximena Jimenez, RD, national spokesperson for the Academy of Nutrition and Dietetics, points out that chocolate-flavoured milk has the ideal 3:1 ratio of carbs to protein, and it helps replace other nutrients. Jimenez enthuses, ‘It’s actually a great source of electrolytes, especially potassium.’

 

4. After a Bad Night’s Sleep: Not only does a restless night make you feel groggy the next day, it also gets in the way of your waistline. Montenegro notes, ‘Researchers at UCLA researchers found that poor sleep causes increased ghrelin and decreased leptin during the day, which can lead to an increased appetite and overeating. To combat this, start your day off with lean protein. Try an ounce of nuts or three ounces (abut a size of a deck of cards) of lean meat, which will keep you feeling satisfied longer. You can also try Greek yogurt mixed with a banana and some Chia seeds sprinkled in.’

 

5. After a Night Out: The morning after a night on the town provides a hangover as well as sleep deprivation, so what you eat is key. Luckily, Jimenez has the morning fix you need: ‘The next day have a virgin Bloody Mary. It’s an easy hangover cure. The tomato juice will replenish your body from water and electrolyte losses caused by an alcohol binge.’

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Categories: long meetings, meetings diet, montenegro, nbsp, night, Protein, Workout

Hangovers and Long Meetings: Diet Help When You Need It Most

 

In life, love, wellness and everything in between, timing is crucial, and this is no less true when it comes to what you eat. According to Marta Montenegro, the creator of the Montenegro Method DVD workout series with a master’s degree in clinical exercise physiology, ‘Depending on the time of day or what situation you’re in, your body needs certain nutritional properties to help you get through—so you can work and live at your optimal level. Food creates all kinds of hormonal reactions in your body—reactions that affect your mood, your alertness, your energy level, and everything in between. So while you may already know what you need to eat, it’s also important to know when to eat it.’ With that in mind, let’s take a look the best foods for your wellbeing, and the best times to eat them.

 

1. After a Tough Workout: While amping up your fitness is eventually good for your muscles, immediately after a workout they will be stressed and broken down. They then grow in preparation for the next challenge, but you need to give them proper nutrition in order to take full advantage of that growth cycle. Andrea Hacker Thompson, MS, RD, of the ACSM Fit Society Page, recommends a carbohydrate-to-protein ratio of 2:1 for short, low-to moderate intensity workouts or 3:1 in long, high intensity training sessions. Montenegro adds, ‘Eat 30 minutes to one hour after completing your workout, because that’s the best window for your body to absorb the nutrients after a workout.’

 

2. After a Long Meeting: Lauren O’Connor, RD, from Nutri-Savvy advises munching on almonds when feeling foggy in or after a meeting, as they provide you with a little protein and plenty of healthy fats. Montenegro details, ‘Research published in the journal Neuron shows protein, not sugar, activates the cells that keep us awake and burning calories. While whole grain carbohydrates provide the glucose that keeps the brain going, protein is what guarantees that you won’t forget what the meeting was about in the first place. That’s especially true when protein is rich in the amino acid tyrosine, a neurotransmitter that is critical for brain energy and alertness.’

 

3. After an Endurance Event: At the finish line, the name of the game is replacing sweat loss, as you need to replace those glycogen stores. Registered dietician and certified fitness trainer Shari Portnoy, RD, CPT says the best post-marathon foods and drinks will contain mostly carbohydrates, some vitamins and small amount of protein to help replenish those deleted stores. Ximena Jimenez, RD, national spokesperson for the Academy of Nutrition and Dietetics, points out that chocolate-flavoured milk has the ideal 3:1 ratio of carbs to protein, and it helps replace other nutrients. Jimenez enthuses, ‘It’s actually a great source of electrolytes, especially potassium.’

 

4. After a Bad Night’s Sleep: Not only does a restless night make you feel groggy the next day, it also gets in the way of your waistline. Montenegro notes, ‘Researchers at UCLA researchers found that poor sleep causes increased ghrelin and decreased leptin during the day, which can lead to an increased appetite and overeating. To combat this, start your day off with lean protein. Try an ounce of nuts or three ounces (abut a size of a deck of cards) of lean meat, which will keep you feeling satisfied longer. You can also try Greek yogurt mixed with a banana and some Chia seeds sprinkled in.’

 

5. After a Night Out: The morning after a night on the town provides a hangover as well as sleep deprivation, so what you eat is key. Luckily, Jimenez has the morning fix you need: ‘The next day have a virgin Bloody Mary. It’s an easy hangover cure. The tomato juice will replenish your body from water and electrolyte losses caused by an alcohol binge.’

The post Hangovers and Long Meetings: Diet Help When You Need It Most appeared first on .

Categories: long meetings, meetings diet, montenegro, nbsp, night, Protein, Workout

Clue to male baldness discovered

 

Quoted by BBC News: “In studies of bald men and laboratory mice, US scientists pinpointed a protein that triggers hair loss.

 

Drugs that target the pathway are already in development, they report in the journal Science Translational Medicine.

 

The research could lead to a cream to treat baldness.

 

Most men start to go bald in middle age, with about 80% of men having some hair loss by the age of 70.

 

The male sex hormone testosterone plays a key role, as do genetic factors. They cause the hair follicles to shrink, eventually becoming so small that they are invisible, leading to the appearance of baldness.

 

Reverse balding?

 

Now, researchers at the University of Pennsylvania have analysed which genes are switched on when men start to go bald.

 

They found levels of a key protein called prostaglandin D synthase are elevated in the cells of hair follicles located in bald patches on the scalp, but not in hairy areas.

 

Mice bred to have high levels of the protein went completely bald, while transplanted human hairs stopped growing when given the protein.

 

Prof George Cotsarelis, of the department of dermatology, who led the research, said: “Essentially we showed that prostaglandin protein was elevated in the bald scalp of men and that it inhibited hair growth. So we identified a target for treating male-pattern baldness.

 

“The next step would be to screen for compounds that affect this receptor and to also find out whether blocking that receptor would reverse balding or just prevent balding – a question that would take a while to figure out.”

 

The inhibition of hair growth is triggered when the protein binds to a receptor on the cells of hair follicles, said Prof Cotsarelis.

 

Several known drugs that target this pathway have already been identified, he added, including some that are in clinical trials.

 

The researchers say there is potential for developing a treatment that can be applied to the scalp to prevent baldness and possibly help hair regrow.”

 

Categories: bald, baldness nbsp, hair, hair follicles, hair growth, hair loss, nbsp, Protein, reverse balding

Clean and Lean: How to Eat Healthily and Look Great

 

Clean Eating seems to be the latest diet of choice for wellness enthusiasts, with clean eaters focusing on consuming healthier, whole, unprocessed foods. However, while clean eating may seem like the latest in a long line of fad diets, the truth is that the principles of this diet plan are by no means new, and might provide real benefits to your wellbeing. The principles of clean eating are based on current nutritional science. Moreover, you’ll find that public health organisations make similar recommendations. Clean eating, therefore, is more than just a diet; it’s a lifestyle that maximises your energy and optimises your health. Moreover, the flexibility of the eating plan means you can adapt it to fit your routine. That said, there are eight core principles of Clean Eating that are always worth following:

 

1. Choose Whole Natural Foods: First and foremost, get rid of anything that came in a box, bag, can, or package – these are processed foods and have no place in a clean and lean diet (however, there are a few exceptions to the rule, like a bag of fresh green beans). If you want to eat clean and lead a healthy, holistic life, the majority of the foods you eat should be fresh, whole and natural, as most processed food has added preservatives and chemicals to increase shelf life.

 

 2. Eat with the Changing Seasons: Our society no longer has respect for the seasons, or eating with them. This means that the produce you eat is not as nutritional as it could be due to a lack of freshness and the time it has spent in transit. Any foods that are harvested for shipping all over the world are intentionally picked under ripe and sometimes sprayed with chemicals to maintain their freshness. Try to choose foods that are available locally and seasonally – shopping at a local farmer’s market or greengrocers instead of a supermarket can help you to do this.

 

3. Choose Unrefined Over Refined Foods: While refined foods may taste a bit nicer, this is because they have had most of their nutrition and fibre value stripped away in order to make the food more palatable and longer lasting. Whenever possible – which, we admit, is not all the time – increase your intake of whole grains like brown rice, millet, amaranth, and quinoa. Moreover, you should try to eat lost of beans, legumes and clean sugars such as honey, maple syrup, and dehydrated sugar cane juice.

 

4. Watch out for Fat, Salt, and Sugar: When you’ve cut out processed foods, avoiding fat, salt and sugar is far easier than you might think. Processed foods are often responsible for the excess levels of calories, fat, sugar, and salt in your diet, while clean foods are usually low in all of these ingredients.

 

5. Eat Some Protein, Carbohydrate and Fat at Every Meal: While you may need no encouragement to eat carbohydrates and fats, you might lack a certain amount of protein in your diet, especially during breakfast and lunch. Protein is important for building and strengthening your muscles and helping to curb your appetite – both of which are important for weight loss. However, it’s important to note that not all protein is created equal, so make your choice a little more wisely. Space it out and be aware of the kinds of meals you put together.

 

6. Don’t Drink Your Calories: If you’re trying to cut down on calories, why would you waste them on a beverage? By eliminating high calorie drinks like specialty coffees and soft drinks, you could lose an extra 400 to 500 calories a day. The top clean drink are water or unsweetened tea (any flavour), but you might also like to try low-fat or skimmed milk, buttermilk, lemonade sweetened with honey and 100% fruit juice diluted with sparkling water.

Categories: Clean Eating, Protein, whole foods

Five Diet Tips to Help You Gain Weight Quickly

 

A lot of people need to lose weight in order to take care of their wellbeing, but what if you need to gain a few pounds? Thinking of yourself as too skinny can be damaging to your wellness, so how do you gain weight in quick and healthy way?

 

1. Eat, Eat, Eat: If you are trying to gain weight, you need to eat and eat often! This means packing in those nutrients where you can over five to six meals a day. However, this doesn’t give you an excuse to gorge yourself on junk food and sugars; you want to build up a healthy weight – not your fat deposits. To put on muscle mass, rather than fat, load up on plenty of protein and carbs. You should choose nutritious snacks that are also dense in calories, so go for nuts, peanut butter, cheese, dried fruits and avocados. And if you get the evening munchies, feel free to crack on with the bedtime snacks.

 

2. Drink Right: Fizzy drinks and coffee to contribute to weight gain, but this is a really unhealthy way to do it. Instead, keep your liquids up with smoothies or shakes made with low-fat milk or juice for an energized calorie boost. Also, you need to drink at the right times, otherwise you can fill up on beverages before you can eat your meals. Therefore, it’s best to drink 30 minutes before or after your meal.

 

3. Eat the Right Type of Fat: Do you want a bigger, healthier looking body, or a thin frame with a bit of a paunch? The former? Thought so. To get that all-over weight gain you’re looking for, you need to load up on healthy fats from sources such as avocados, dairy products, nuts (including peanut butter), and meats. Three of the best sources of healthy fats are peanuts, cashews, and olive oil, so make sure to maximise your consumption of those. However, you need to steer clear of from saturated fats (bad fats) gained from processed foods, so stay away from ice cream, fries and fatty junk foods. If you’re looking for a treat, good alternatives are bran muffins, yogurt, fruit pies and granola bars.

 

4. Pack On the Protein: Protein is an essential part of your diet, whether you’re trying to lose weight or gain it. However, protein is a building block of your entire body, strengthening your muscles, bones, skin, hair, and blood. Go for high-protein foods to fill up, and include plenty of meat, cheese, milk, fish, and eggs in your diet. If you’re a vegetarian or vegan, you can still get your fair share of protein by eating soy products such as tofu as well as combinations of foods, such as rice or corn with beans.

 

5. Crack Out the Carbs: Carbs get a bad rap, but they can really help you to build muscle and get all your vital functions in top shape. Your body’s main source of energy is carbs, so you definitely need to get your share of complex carbohydrates from brown rice, pasta, potatoes and whole grains. Complex carbs release sugars into your bloodstream at a really slow rate, so they provide a steady supply of energy over a long period of time. This stops your insulin levels from spiking, which is important if you don’t want your body to store fat. The carbs you want to avoid are the simple ones. These carbs contain empty calories and will most likely be stored as fat because the sugars enter your bloodstream quickly and cause a spike in blood sugar levels.

 

Categories: carbs, Protein, weight gain

12 Amazingly Healthy Snacks to Take in the Car

Let’s be honest; there’s no such thing as the perfect snack, but that doesn’t mean to say that your daily snack can’t be beneficial to your wellbeing. There are some little bites that come close to perfection – and that’s not just because of what they do for your wellness! Between-meal morsels can be healthy AND delicious, just so long as you know what you’re looking for. However, before we delve into the tasty treats, let’s take a look at the nutritional targets you should aim to hit:

 

1. Calorie Content: According to Bethany Thayer, a registered dietician in Detroit, the perfect diet snack should be made up of about 200 calories. That way, you’re eating just enough to keep your metabolism humming.

 

2. Fibre: Your snack should contain ‘at least three grams of fibre,’ says diet expert Sharon Liao. ‘Fibre is digested slowly and helps sustain your energy. It also absorbs water and expands in your stomach to keep you full.’

 

3. Protein: As well as your three grams of fibre, your perfect snack will contain something in the region of five grams of protein. This is the advice of Elisa Zied, a registered dietician in New York City, who explains, ‘Protein releases a hormone in the body that increases satiety.’

 

4. Fat: Your snack should contain ‘no more than 12 grams of fat,’ warns Liao. ‘This will help ensure that you don’t get more than 20 to 35% of your daily calories from fat, which is the US Department of Agriculture’s recommendation.’

 

While that’s broken down into seemingly reasonable chunks, finding a snack to fit all of these requirements can be easier said than done. Not only do you have to track down a multitude of bites to fit these guidelines that you actually enjoy; you also have to do it on your busy schedule. Sure, if you’re at home you might have the time and inclination to cobble together a healthy treat, but what about when you’re, say, heading out in the car? Are you going to stop to assemble a healthy option, or read the labels on cereal bars, when you’re in a rush? To help you out, we’ve assembled a list of quickie eats that are car-friendly. Not only are they easy to toss into a sandwich bag; most will also fit nicely in a cup holder!

 

• Sahale Snacks Tuscan Almonds With Parmesan + Herbs (¼ cup): 140 calories, 3g fibre, 5g protein, 11g fat


• Seapoint Farms Dry Roasted Wasabi Edamame (¼ cup): 130 calories, 7g fibre, 14g protein, 5g fat


• Two Clementines and Seven Walnut Halves: 163 calories, 3g fibre, 3g protein, 9g fat


• Annie’s Homegrown Organic Cheddar Snack Mix (½ cup): 140 calories, 0g fibre, 3g protein, 5g fat


• One Hard-Boiled Egg Mashed with One teaspoon Light Mayonnaise and a Pinch of Celery Salt in a Slice of Whole-Wheat Bread: 163 calories, 2g fibre, 10g protein, 8g fat


• Vitalicious VitaTops Deep Chocolate Muffin Top: 100 calories, 9g fibre, 4g protein, 2g fat


• Soy Nuts (¼ cup) plus 1tsp Chocolate Chips: 190 calories, 6g fibre, 12g protein, 9g fat


• Three Cups Popcorn with 2tbsp Grated Parmesan plus Chilli Powder and Cayenne Pepper: 36 calories, 4g fibre, 7g protein, 4g fat


• Yogi Granola Crisps Mountain Blueberry Flax (½ cup): 110 calories, 2g fibre, 3g protein, 3g fat


• Kind Peanut Butter & Strawberry Bar: 190 calories, 4g fibre, 7g protein, 11g fat


• Starbucks Grande Non-fat Caffe Latte: 130 calories, 0g fibre, 13g protein, 0g fat


• Kashi TLC Happy Trail Mix Soft-Baked Cookie: 140 calories, 4g fibre, 2g protein, 5g fat

Categories: 3g fibre, 3g protein, 4g fibre, calories 0g, calories 4g, car snacks, fibre, fibre 3g, fibre 7g, Protein, protein 5g, protein 9g

How Different Sources of Protein Impact Your Body

If you’re considering a new fitness regime, whether you want to lose weight or gain muscle, you might be considering protein supplements. However, it’s better for your wellbeing to choose food choices of protein as your primary source of the nutrient. That said, not all food sources of protein are created equal; you need to choose better quality protein foods so that you can maximize the fat burning and muscle-building processes. Without doing so, you are robbing your body of the many benefits protein has to offer. All of the hard exercise you do is going to waste if you aren’t consuming an optimal amount of protein. Your body has to work hard to digest protein, and the energy cost of digesting, absorbing, and metabolising this nutrient leads to great fat loss. So which food sources of protein are the best, and why? Let’s take a look at your new, smarter way of eating protein:

 

The reason why it’s better to eat animal sources of protein is because they have a high content of a branched-chain amino acid known as leucine. Leucine is actually a strong indicator of the quality of the protein you’re consuming because it helps to raise muscle anabolism. Why is this important? When your muscle anabolism is raised, your body is put in a better position to induce the growth of your muscle tissues. The more muscle tissue your body has, the higher your metabolic rate is going to be. This helps you to lose fat way after you’ve finished working out.

 

According to study by Acheson et al., different protein sources can be used to modulate your metabolism and, as a result, your energy balance. For the study, “Protein choices targeting thermogenesis and metabolism,” the researchers looked at how four isocaloric (same calorie) meals eaten at different times had an impact on 23 sedentary, lean, healthy men and women. The investigators took data before meals, and 5.5 hours after consumption. While three of the meals contained 50% protein (whey, casein, or soy), 40% carbohydrate, and 10% fat, the fourth meal consisted of 95.5% carbohydrates.

 

The results of the study revealed that the thermic effect (or energy cost) was greater after the whey than after the casein and soy meals. However, the thermic effect was still much greater after the whey, casein, and soy meals (all three proteins) than after the high carbohydrate meal, meaning that any of these proteins can have a decent thermic effect. The study results also showed that total fat oxidation tended to be greater after the whey meal than after the soy meal, and was greater after the whey and soy meals than after the high carbohydrate meal. This was because the high leucine content in the whey protein meal activated MPS in all participants and was more energy costly, leading to greater fat loss.

 

So which protein foods should you eat? The protein foods you should be aiming for are those that are packed with leucine. This means eating animal products such as beef, chicken and pork, as well as eggs, fish, whey, casein, and milk. These foods should help you get over the leucine threshold and activate MPS, depending on the amount you’re consuming. However, in order to elicit a greater thermic response, your best bet is whey as opposed to either casein or soy. That said, don’t make the mistake of thinking soy and casein are pointless; if your body can’t tolerate whey for whatever reason, the research shows that soy and casein still have a decent thermic effect.

Categories: carbohydrate meal, decent thermic, fat loss, Food Sources, high carbohydrate, muscle anabolism, Protein, protein foods, soy meals, thermic effect, whey casein

What Are the Health Benefits of High Protein Foods?

When it comes to diet and nutrition, one of the best ways to boost your wellness and wellbeing is by making sure that you eat foods that are packed with protein. Protein is great because it helps to repair and rebuild muscles after exercise. Due to the way that the body processes and stores protein, it can also be used to help boost weight loss. Protein shakes can be an effective way of making sure that you get enough protein each day, but there are also lots of natural foods that are packed with protein, many of which have additional benefits for your health.

 

Many of the natural sources of protein happen to taste fantastic as well. Beef jerky, for example, is pure protein. This is the name given to pieces of dried lean beef that have been preserved in order to allow them to be kept for a long time without going bad. You can keep a bag of jerky around for a delicious high-protein meaty snack at any time.

 

Tuna steak makes a great meal, being rich in omega-3 fatty acids and various other nutrients, as well as being high in protein. Fresh tuna steak is far more delicious than the canned version and it can be served rare or even just slightly seared.

 

Unsurprisingly perhaps, pork chops are a fantastic source of protein. They are also packed with selenium, which is a great mineral linked to reducing your risk of prostate cancer. There is way more selenium in pork chops than in similar cuts of beef.

 

If you’ve got expensive tastes, caviar is also a rich source of protein (as well as being a source of protein for the rich!) It’s also full of something called haemoglobin, a red blood cell component that helps your body to carry oxygen more effectively.

Categories: Beef, Food, high protein, meat, nbsp, packed, pork chops, Protein, source, tuna steak

What Everyone Ought to Know About Whey Protein

In the world of vitamins, minerals and supplements, whey protein is an often overlooked supplement – and yet it can be miraculous for your wellness and wellbeing. It is basically one of the most essential supplements that you could possibly take. Whey protein is often made into protein shakes, and these can be brilliant for weight loss, muscle building and general good health. It can be very hard to know which whey protein supplement to choose, however, as the ingredients can be baffling.

 

One thing to look out for is the production process. If you look out for isolate whey, it means that it goes through the microfiltration process more than once. This means that the powder that is produced is around 90% pure protein, whereas for concentrate whey, it is only around 75 – 85% at best.

 

The protein type is also really important. If you are looking for something to take straight after a workout to help you build your muscles, then whey protein is exactly right for you. On the other hand, casein is best for a bedtime protein, which you can take before you head for bed in order to release protein overnight to help your muscles grow and recover. Soy protein is best for vegans as it is derived from soya beans, and it appears to also support muscle growth.

 

Keep an eye out, too, for a brand that has been around for a long time. It is a safe bet that any problems that the company have had with the powder will have been ironed out, leaving you with the best possible chances of having a very pure and effective product.

 

BCAAs may also appear in trace in your protein powder. Branch chained amino acids also help to stop the muscle tissues from breaking down and help to fight against delayed onset muscle soreness, meaning you can recover sooner and train again better.

Categories: Muscle, nbsp, powder, Protein, whey, whey protein

What Everyone Ought to Know About Protein Diets

All experts are now agreeing: include more protein in your diet and it will help to improve your wellness and wellbeing, as well as reach your fitness goals. This latest nutrition news confirms what scientists have been saying for a long time, and that is that the government RDA for protein is not enough to keep you healthy.

 

Protein actually comes from the word ‘proteios’, which means primary, and this ought to give you some indication of how important it is. In fact, it is one of three macronutrients – the other two are carbohydrates and fats. It is vital to keep your hormonal, cellular and immune systems functioning properly. It’s also really important for the maintenance and repair of tissues, including muscle tissues.

 

The Food Standards Agency recommendation is that you eat just 55g of protein per day if you are a man aged between 19 and 55. However, all recent research seems to suggest that this is too small an amount if you are a physically active man. Instead of following a ‘one size fits all’ approach, instead you should work out how much you need based on your fitness goals, weight and body composition.

 

If you want to slim down and look lean and athletic rather than skinny, preserving your muscle is really important. If you increase your protein intake, the body will use this for muscle repair, and this is especially important if you are following a low-calorie diet, otherwise you will burn muscle to make up the deficit.

 

If you actually want to build muscle, many people assume that you need to significantly increase your protein intake. Unfortunately, more protein doesn’t necessarily mean more muscle. Scientists recommend around 1.2 – 2.2g of protein per kg of bodyweight if you want to build muscles.

Categories: build, diet, fitness goals, Food, Muscle, nbsp, Protein, protein intake, scientists

The Fantastic Low Cost High Protein Foods You Should Try

Any expert in diet and nutrition will tell you that protein is essential for your wellness and wellbeing. The problem with protein, is that it tends to have a considerable price tag associated with it.

 

Protein is important because it helps to aid muscle repair and recovery after a bout of exercise. A high protein diet tends to be more expensive than a high carb diet, however, but there are ways around this. If you are a savvy shopper, you can make some sensible choices to help bring down the cost of the protein on your weekly menu.

 

Liver, for example, is a very out of fashion type of food, but it is cheap and is packed with protein. Ox liver is one of the cheapest sources of protein that you could possibly buy and, like other offal, it is one of the most nutrient-dense foods available. Due to the fact that the liver is used for detoxification, it can also harbour certain toxins, so you need to steer clear of livers from older or bigger animals, especially non-organic ones. Chicken or lambs liver is your best bet, and be sure to buy organic if you can. Liver is packed with vitamins, including A, iron, B12 and the full range of B vitamins, as well as that all-important protein.

 

Mussels are also protein rich. They are a little more expensive, but still great value, and contain lots of minerals such as selenium, iron, zinc and vitamins C and B12. They’re also very delicious, especially when cooked with garlic, wine and chilli.

 

Quark is another excellent source of protein, and very cheap at 34p per 100g. This is a rich, creamy cheese that is very high in protein as well as being a great source of B vitamins and calcium. You can use it to thicken sauces (even that garlic and wine sauce for the mussels to double-dose on your protein if you want!)

Categories: Cost, high, high protein, Liver, low, nbsp, Protein, vitamins

Lean-Muscle Diets To Help Transform Your Physique

Research tells us that we need around 3g of protein per kilogram of lean bodyweight every day in order to build muscle and burn fat. You also need to reduce your carb intake to better allow your body to manage the nutrients we get from our diet. This meal plan has been created for a man weighing 75kg with a body fat percentage of 15 per cent, so his lean body weight is 63.75kg. However, if you’re heavier, you need to work out how much protein you need. Take your weight and divide it by 100. Subtract your body-fat percentage from 100, then multiply the two values together and this is your lean body weight. You need 3g of protein per kg of lean body weight, so multiply this by 3 and this is your daily protein target which needs to be split over four to six meals.

 

Monday

Breakfast: 150g porridge oats cooked with 200ml semi-skimmed milk, ½ a banana and 1tsp honey. Stir in ½ a scoop of whey protein at the end of cooking.

Snack: Post-workout smoothie: blend one scoop of protein powder, 230ml almond milk, 1tsp almond butter, ½ a banana and ice cubes.

Lunch: One medium baked sweet potato with one can of tuna in water (drained) and spinach.

Snack: Two boiled eggs.

Dinner: Salmon fillet with green beans and asparagus.

Snack: Greek yoghurt with cinnamon and six brazil nuts.

 

Tuesday

Breakfast: Two grilled rashers of bacon and two boiled eggs.

Snack: Small pot of hummus and sugar snap peas, carrots and pepper.

Lunch: Ham salad.

Snack: 100g cooked prawns.

Dinner: Two home-made hamburgers with a spinach and cherry tomato salad.

Snack: Greek yoghurt with cinnamon and ten almonds.

 

Wednesday

Breakfast: 150g porridge oats cooked with 200ml semi-skimmed milk, ½ a banana and 1tsp honey. Stir in ½ a scoop of whey protein at the end of cooking.

Snack: Post-workout shake: blend one scoop of protein powder, 230ml almond milk, 1tsp almond butter, a handful of frozen berries and ice cubes.

Lunch: Smoked salmon with spinach, cucumber and mixed salad leaves.

Snack: Two boiled eggs.

Dinner: Chicken and cashew nut stir-fry

Snack: Whey protein mixed with 1tbsp Greek yoghurt, water and ice.

 

Thursday

Breakfast: Two grilled rashers of bacon and two boiled eggs.

Snack: 50g cottage cheese with celery, carrot and cucumber sticks.

Lunch: Roast chicken with baked sweet potato and runner beans.

Snack: 100g cooked prawns.

Dinner: Cod fillet with roasted vegetables.

Snack: Greek yoghurt with cinnamon and ten almonds.

 

Friday

Breakfast: 150g porridge oats cooked with 200ml semi-skimmed milk, ½ a banana and 1tsp honey. Stir in ½ a scoop of whey protein at the end of cooking.

Snack: Post-workout smoothie: blend one scoop of protein powder, 230ml almond milk, 1tsp almond butter, ½ a banana and ice cubes.

Lunch: Tuna salad.

Snack: Raw vegetables with guacamole (chop ½ a ripe avocado, ¼ of a tomato and ¼ of a red onion, and mix with coriander and lime juice).

Dinner: Steak with steamed green vegetables. Small glass of red wine.

Snack: Greek yoghurt with cinnamon and six brazil nuts.

 

Saturday

Breakfast: Two poached eggs, two grilled rashers of bacon, two grilled tomatoes, mushrooms and ½ a can of reduced salt and sugar baked beans.

Snack: Small pot of hummus with celery, carrots and cucumber.

Lunch: Diced lamb grilled on skewers with green and red peppers, cherry tomatoes and one small red onion, plus ½ a baked sweet potato.

Snack: One small can of salmon.

Dinner: Beef meatballs in tomato sauce with green vegetables.

Snack: Greek yoghurt with cinnamon and ten almonds.

 

Sunday

Breakfast: Two poached eggs, two grilled rashers of bacon, two grilled tomatoes, mushrooms and ½ a can of reduced salt and sugar baked beans.

Snack: 50g cottage cheese with celery, carrot and cucumber sticks.

Lunch: Chicken stir-fry.

Snack: 100g cooked prawns.

Dinner: Grilled salmon fillet with roasted vegetables.

Snack: Greek yoghurt with cinnamon and six brazil nuts.

Categories: boiled eggs, diet, Greek yoghurt, grilled rashers, honey stir, Muscle, Protein, skimmed milk, snack 100g, snack greek, vegetables snack, whey protein

Diet The Tasty Way With These Protein-Rich Meals

Protein is great for building muscle tone, but many people don’t realise that it can actually be great for helping you to burn fat as well. You burn more calories by digesting protein than you do by breaking down carbohydrates, and the protein in your body helps to trigger the natural hunger-taming hormones. In a recent study, people who overate by 1000 calories gained more lean tissue when they stuck to a high protein diet than when they ate normally. Aim to include some of these protein-rich meals and see if you notice a difference to your weight goals each week. These are filling so you won’t feel hungry immediately after eating, and they’re also low in fat so you won’t be ruining your hard work in the gym with your dinner. Each of the meals creates four filling portions, so it’s perfect if you’re feeding your family as well as yourself. You can opt for any of the following healthy meats if you prefer – chicken or turkey, pork tenderloin, lamb loin, flank steak of beef or veal. Other protein-rich ingredients include lentils, tofu and fish, which make great alternatives if you fancy mixing it up.

Hamburger

Hamburgers rarely turn up on diet menus, but they can actually be quite lean if you use the right ingredients. Why not make this burger for a lower in fat alternative to your usual fast food joint? Use 90 per cent lean and ground beef to create three to four-ounce patties. Grill to reduce the amount of fat in the final burger, then place in a whole wheat bun with plenty of salad and fresh salsa. Don’t load it up with condiments though, otherwise you’ll replace all the calories you’ve reduced with salt and sugar.

Chicken Chili

Chili is a hearty meal which can be modified to make a healthy and nutritious meal. Use skinless chicken pieces and then lightly fry with a host of veggies, including onions, peppers, mushrooms and peas – any combination you prefer is fine though. You can also experiment with different types of beans, such as kidney, pinto and black beans. Add spices and a can of tomatoes and reduce down.

Fish Tacos

Fish tacos can be a fun and tasty alternative to beef tacos, and they’re lower in fat. Tilapia, mahi and shrimp are all great options, but whatever you enjoy eating will work just fine. Add grilled vegetables such as peppers and onions, then top with salsa and two tablespoons of a healthy-fat topper such as guacamole.

Pork Tenderloin

Pork tenderloin is often overlooked as an ingredient, but it’s low in fat, moist and rich in protein. Roast a pork tenderloin with fruits such as plums, pears, apples or mangoes to create a sticky marinade, then serve with a side of green beans and baked new potatoes. This is a rich and filling meal that can be a great alternative to a Sunday lunch, as well as getting your portion of fruit in alongside it!

Tofu Stir-fry

If you don’t eat meat or simply fancy an alternative, tofu is a great option – it’s filling, packed with protein and also is low in fat. Heat a teaspoon of oil in a wok then toss cubes of marinated firm tofu until they’re golden and crisp around the edges. Add vegetables such as onions, peppers, mushrooms and broccoli, then serve over one cup of cooked brown rice. You could also replace the tofu with skinless chicken, shrimp or turkey if you’d prefer.

Categories: diet, fish tacos, onions peppers, peppers mushrooms, pork tenderloin, Protein, protein rich, Recipes, rich meals, skinless chicken, tofu

How to Refuel After Your Workout with the Ideal Snack

Weirdly enough, sometimes exercise can make you ditch your diet. Even though diet and exercise are both helping you reach your wellness goals, if you have a great workout, you can think it’s OK to indulge in whatever sugary snack you like. However, this can throw off your progress, and actually have a negative impact on your wellbeing. Fitness expert Dean Anderson explains, ‘Many people are very hungry after a workout, making it easy to eat more than you really need, or choose foods that won’t really help your body. Eating too much of the wrong thing can do the opposite of what you want—cause your body to store that food as fat instead of using your post-workout food to refuel and repair your muscles.’ So what should go into your ideal post-workout meal or snack?

 

1. Calories: ‘Ideally, try to eat enough calories to equal 50% of the calories you burned during your workout,’ Anderson advises. ‘So if you burn about 600 calories during your workout, try to eat 300 calories afterward. Don’t worry about undoing the calorie-burning benefits of your workout–that’s not how weight loss works. As long as you’re eating within your recommended calorie range (whether for weight loss or maintenance), you’ll be on your way to reaching your goals.’

 

2. Carbohydrates:Anderson asserts, ‘Roughly 60% of the calories you eat at this time should come from carbohydrates. Contrary to popular belief, your body needs more carbohydrates than protein after a workout, to replace the muscle fuel (glycogen) you used up and to prepare for your next exercise session. Moderate exercisers need about 30-40 grams of carbohydrates after an hour of exercise, but high-intensity exercisers need more—around 50-60 grams for each hour they exercised. If you have some favourite high-carb foods that are lacking in the whole grains and fibre that are often recommended as part of a healthy diet, this is a good time to have them! Your body can digest refined carbohydrates faster during your “refuelling window.”’

 

3. Protein: ‘While carbs are essential, it’s also important to include some high-quality protein in your post-workout meal or snack,’ Anderson notes. ‘This protein will stop your body from breaking down muscle tissue for energy and initiate the process of rebuilding and repairing your muscles. About 25% of the calories you eat after a workout should come from protein—that’s about 10-15 grams for most people.’

 

4. Fat:Anderson warns, ‘Fat doesn’t play a big role in post-workout recovery, and eating too much fat after a workout won’t help your weight control or fitness endeavours. Only 15% (or less) of your post-workout calories should come from fat—that’s less than 10 grams.’

 

If you’re struggling to think what the ideal post-workout meal or snack looks like, why not try a few of our suggestions to get you started?

 

• Bread, a bagel, or an English muffin with cheese or peanut butter


• Dried fruit and nuts


• Cottage cheese with fruit


• Fruit juice with cheese


• Yoghurt with fruit


• Vegetable omelette with toast or roll


• Chocolate milk


• Cereal with milk


• Eggs and toast


• Turkey, ham, chicken, or roast beef sandwich


• Vegetable stir-fry with chicken, shrimp, edamame or tofu


• Crackers with low fat cheese


• Rice or popcorn cakes with nut butter


• Smoothie (with milk, yoghurt, or added protein powder)


• A protein or energy bar


• A protein or energy shake


• Pancakes and eggs


• Any regular meal that contains lean protein, starch, and vegetables

Categories: calories, ideal post, meal, nbsp, post, Post-Workout, Protein, Snack, Weight Loss, Workout, workout meal

Warning: Could Protein Bars Be Bad For Your Health?

For some people, protein bars are a staple part of their nutrition when they are on a diet. But are these bars actually good for your wellness and wellbeing?

 

Protein bars are everywhere – they’re at the supermarket checkouts, the pharmacy, the deli and in every corner shop. They’re very easy to pick up especially when you are in a hurry and they often taste far more like a sweet snack than an actual meal. These two minute meals are often clearly labelled ‘good for you’ by the marketing that surrounds them, but it is important to properly understand when you can use them and when you should opt for a proper meal instead.

 

Firstly, you need to be aware that men and women have different needs when it comes to protein. After a heavy workout, an average man can consume around 20 grams of protein and it will be quickly metabolised into muscle. Women, on the other hand, should only consume around 12 to 14 grams of protein after a workout. If you stock up on too much protein, and you do not burn off the excess during exercise, it is stored as fat. In that case, what you need to bear in mind is that you don’t need to have a protein bar on an ordinary day when you are not taking on much activity. Save the protein bars for when you have been doing a serious, weight-related workout at the gym.

 

Another thing to bear in mind is that some protein bars are absolutely packed with sugar in order to make them taste great. Have a look at the label and work out how much sugar it actually contains before you start thinking of it as a healthy addition to your diet.

Categories: bar, bars, health, nbsp, Protein, protein bars, taste, Workout

Why Cutting Carbs at Night Can Help You Build Muscle

Building your muscles gets harder and harder when you enter your 30s, as your levels of testosterone and growth hormone naturally start to decline. However, this problem gets even worse if you have a high amount of sugar in your diet. Manhattan endocrinologist Florence Comite, MD, author of Keep It Up: The Power of Precision Medicine to Conquer Low T and Revitalize Your Life, explains, ‘High blood sugar can compound that problem by hampering the production of both hormones and triggering fat storage. In fact, something as seemingly benign as having a cookie or a couple handfuls of chips late in the evening can undermine your efforts to build muscle.’

 

According to Comite, ‘Sleep is when your body does most self-restoration. Crucial to this process are human growth hormone (HGH) and insulin growth factor (IGF-1), which are typically produced at night. IGF-1 is triggered by the presence of HGH and is released by the liver and skeletal muscles to help build and repair tissues. Unfortunately, IGF-1 shares the same receptor sites as insulin, the peptide hormone that regulates carbohydrate and fat metabolism. When insulin is present because you’ve indulged in a high-carb snack before bed, IGF-1 is pushed aside. Eating carbohydrates at night hampers the muscle-repair process because insulin levels increase, preventing IGF-1 from binding to receptor sites.’

 

Therefore, if you avoid eating carbs after your evening meal and try consuming smaller meals low in high-glycemic carbs throughout the day, you may be able to get your muscle wellness back on track. However, if you really want to build muscle, you need a few more tricks up your sleeve:

 

1. Eat Plenty of Protein: ‘Protein provides the raw material needed to repair your daily tissue damage, not just your muscles after a workout,’ says Comite. ‘For example, your body replaces blood cells every 100 days or so. That’s a lot of cell turnover, and almost every system in your body is constantly renewing itself. You need to fuel that repair and renewal process by eating protein throughout the day. As a bonus, eating protein also helps you burn more calories because it takes more energy to metabolize protein than carbs (sugar) or fat.’

 

2. Eat it Early: Comite asserts, ‘I recommend this to almost every patient: Start each day with a protein-rich breakfast. It sets you up right. If you eat within 30 to 60 minutes of waking, you signal the body to start burning energy.’

 

3. Fill Up On Fibre: ‘Fibre, like protein and fat, helps you feel full, takes longer to digest, and slows the absorption of sugar into the bloodstream,’ notes Comite. ‘It also helps maintain digestive health and lower cholesterol. The daily recommendation is around 25 grams of fibre. Eating lots of vegetables will help you get there. Other high-fibre foods are apples, beans, and nuts. Grains like oatmeal (steel-cut is best) and quinoa are also good.’

 

4. Avoid Alcohol: Comite advises, ‘Cutting back or completely eliminating alcohol is one of the most effective ways to lose weight and improve your blood sugar levels. Think about it: Beer has one of the highest glycemic values of any beverage—a double shot of sugar from alcohol plus carbs. Wine, too, is very high in carbohydrates. Having one or two glasses of wine a couple of nights a week is generally not a problem.

 

5. Invest In Your Index: Your glycaemic index (GI) is ‘one of the best tools for combating diabetes (and losing weight),’ Comite points out. ‘This measure indicates how a typical serving of a certain food will raise your blood sugar.’

Categories: Blood Sugar, Build Muscle, comite, cutting carbs, eating protein, growth hormone, late night eating, muscle building, nbsp, Protein, receptor sites, Sugar

What Choices Should You Make With Fats, Carbs And Proteins?

With the many contradictions feeding their way into the media over the past few decades, it can be difficult knowing which proteins, fats and carbohydrates are actually good for us. These three macro-nutrients determine whether the diet we live off is really good for us or not, yet they’re often the last thing we alter in our meals. Adding vitamins and minerals to an otherwise unhealthy diet won’t benefit you in the same way as changing up the basic first will. So what should you be eating each day? Here are the basics for a healthy, balanced diet.

Protein

Protein forms the building blocks for our bodies, and it also plays an important role in the maintenance and repair of muscles. Most people believe chicken to be the best source of protein, but while they aren’t wrong, it isn’t the only source. How you cook the chicken also implements the health factor of the protein. Fried varieties of protein, for example, aren’t good for you. While chicken may be good for you, opting for a KFC over a healthy piece of steamed meat isn’t going to work out as equal in terms of the benefits. Processed meats and fried eggs have the same effect – generally speaking, if it’s fried, no matter how healthy it is to begin with, it won’t be that good for you. Some good sources of protein are lean cuts from red meat, cottage cheese and frozen processed chicken breasts. The best include egg whites, fresh chicken breasts, lean fish and legumes.

Carbohydrates

There are good and bad carbs, so it’s important that you differentiate early on between the two. You should aim to eat the majority of your carbs early on in the day, mainly at breakfast and lunch, rather than late on as your body will utilise them better. All simple carbohydrates are bad for you, which include white bread, white pasta, pizza, chips and doughnuts. Baked goods such as cakes and biscuits are also high in simple sugars and butter so these aren’t ideal choices. While they are fine as an occasional treat, you shouldn’t eat them on a regular basis. Complex carbs such as brown pasta, brown rice, whole wheat breads and vegetables such as corn or carrots are a better option. However, for the best source of carbohydrates, you should opt for sweet potatoes, fruit and vegetables, organic wheat flour and rolled oats.

Fats

Fats have a bad reputation, but there are certain fats which are actually good for you. There are a number of myths surrounding fat, but eating healthy fats won’t cause you to gain weight. People gain weight simply by eating more fats than they use. But if you eat healthy fats in the right proportions, then you’ll not only fuel your body correctly but you’ll also improve your body composition overall. Bad fats include saturated fats found in butter vegetable oils and clarified butter. Trans fats, especially, should be avoided, as they are extremely bad for your heart health. If you want to find healthy fats, you should opt for sunflower and olive oils, eggs, fish and nuts. If you can though, you should add omega 3 and 6 fatty acids to your diet, as these are great for your health. Where possible, with the exception of the occasional treat, you should avoid too much fat in your diet as it can lead to heart problems, strokes and obesity.

Categories: chicken, chicken breasts, diet, fats, gain weight, Healthy, healthy choices, Healthy Fats, occasional treat, Protein

Hangovers and Long Meetings: Diet Help When You Need It Most

In life, love, wellness and everything in between, timing is crucial, and this is no less true when it comes to what you eat. According to Marta Montenegro, the creator of the Montenegro Method DVD workout series with a master’s degree in clinical exercise physiology, ‘Depending on the time of day or what situation you’re in, your body needs certain nutritional properties to help you get through—so you can work and live at your optimal level. Food creates all kinds of hormonal reactions in your body—reactions that affect your mood, your alertness, your energy level, and everything in between. So while you may already know what you need to eat, it’s also important to know when to eat it.’ With that in mind, let’s take a look the best foods for your wellbeing, and the best times to eat them.

 

1. After a Tough Workout: While amping up your fitness is eventually good for your muscles, immediately after a workout they will be stressed and broken down. They then grow in preparation for the next challenge, but you need to give them proper nutrition in order to take full advantage of that growth cycle. Andrea Hacker Thompson, MS, RD, of the ACSM Fit Society Page, recommends a carbohydrate-to-protein ratio of 2:1 for short, low-to moderate intensity workouts or 3:1 in long, high intensity training sessions. Montenegro adds, ‘Eat 30 minutes to one hour after completing your workout, because that’s the best window for your body to absorb the nutrients after a workout.’

 

2. After a Long Meeting: Lauren O’Connor, RD, from Nutri-Savvy advises munching on almonds when feeling foggy in or after a meeting, as they provide you with a little protein and plenty of healthy fats. Montenegro details, ‘Research published in the journal Neuron shows protein, not sugar, activates the cells that keep us awake and burning calories. While whole grain carbohydrates provide the glucose that keeps the brain going, protein is what guarantees that you won’t forget what the meeting was about in the first place. That’s especially true when protein is rich in the amino acid tyrosine, a neurotransmitter that is critical for brain energy and alertness.’

 

3. After an Endurance Event: At the finish line, the name of the game is replacing sweat loss, as you need to replace those glycogen stores. Registered dietician and certified fitness trainer Shari Portnoy, RD, CPT says the best post-marathon foods and drinks will contain mostly carbohydrates, some vitamins and small amount of protein to help replenish those deleted stores. Ximena Jimenez, RD, national spokesperson for the Academy of Nutrition and Dietetics, points out that chocolate-flavoured milk has the ideal 3:1 ratio of carbs to protein, and it helps replace other nutrients. Jimenez enthuses, ‘It’s actually a great source of electrolytes, especially potassium.’

 

4. After a Bad Night’s Sleep: Not only does a restless night make you feel groggy the next day, it also gets in the way of your waistline. Montenegro notes, ‘Researchers at UCLA researchers found that poor sleep causes increased ghrelin and decreased leptin during the day, which can lead to an increased appetite and overeating. To combat this, start your day off with lean protein. Try an ounce of nuts or three ounces (abut a size of a deck of cards) of lean meat, which will keep you feeling satisfied longer. You can also try Greek yogurt mixed with a banana and some Chia seeds sprinkled in.’

 

5. After a Night Out: The morning after a night on the town provides a hangover as well as sleep deprivation, so what you eat is key. Luckily, Jimenez has the morning fix you need: ‘The next day have a virgin Bloody Mary. It’s an easy hangover cure. The tomato juice will replenish your body from water and electrolyte losses caused by an alcohol binge.’

Categories: body, Endurance Events, hangover cure, montenegro, nbsp, Protein, sleep deprivation, Workout

Protein Supplements: The Inside Guide to this Diet Addition

Protein supplements have become synonymous with exercise and muscle gain, but are they actually good for you? Commonly associated with beefy men at the gym, it goes without saying that most of us don’t really know what we’re getting into when we take protein supplements. People around the world spend billions of pounds on nutritional weight gain aids, which allegedly promise to enhance your athletic performance, decrease the risk of fatigue and change your body composition. They even suggest themselves capable of enhancing your looks. Commercial protein supplements can contain whey, soy, egg albumin or wheat, among other ingredients. Protein supplements can also be in the form of isolates, which is a pure protein source; concentrates, which are less pure; hydrolysates, which are chemically or enzymatically digested so that they are quickly absorbed; or blends which a combination of various protein sources. With so many on the market, which are actually useful to you?

So are there any benefits to protein supplements? Studies have shown that they can bolster your strength, with those who take them reportedly have 33 per cent fewer medical visits, 28 per cent fewer visits due to viral or bacterial infections, 37 per cent fewer visits due to muscle problems and 83 per cent fewer visits due to heat exhaustion. Researchers have also found that protein can help to reduce blood pressure. Supplementation with soy protein can even help to reduce the markers of prostate cancer development. Whey proteins have the capacity to enhance the immune function and antioxidant activity, as well as improving cardiovascular health. But it’s not all good news. Protein supplements aren’t regulated by the Food and Drug Administration (FDA) which means that the supplement manufacturers don’t need to register their products with the FDA. This lack of monitoring could mean that contaminants could be in the products, such as arsenic, mercury and lead.The recommended daily intake of protein for adults is 0.75g of protein/kg of body weight. This means that you need around 45 to 56g of protein each day. Excessive protein intakes could lead to a build up ketones bodies, and when there is an accumulation of these, an abnormal but not necessarily harmful state known as ketosis could result. As kidneys remove these toxic ketones each day, you could lose a significant amount of water and this leads to a risk of dehydration. If you exercise heavily, this could exacerbate the problem and could put your health under serious risk.

Protein supplements for healthy adults who participate in recreational sports aren’t usually needed. If you’re active then you probably don’t require supplements and using them will be counterproductive, as the extra calories will cause you to gain weight (one gram of protein provides as many kilocalories as one gram of sugar). Athletes and vegetarians are the minority in terms of people who may need supplements to up their protein intake. Athletes, especially those who train with weights and burn a large amount of calories, may need extra supplementation. However, their need for extra protein can almost certainly be obtained through a higher protein diet, so protein supplements still wouldn’t be needed. As with any supplements or protein blends, it’s advised that you seek medical advice before beginning a course of dietary additions. You may find that your diet offers you enough of the vitamins and minerals that you need, therefore potentially putting your health at risk by overdosing on certain minerals and nutrients.

Categories: cent, fitness, Protein, protein supplements, risk, Supplements, visits

Runners: Top Vegetarian Foods to Keep You Healthy

Running is a great workout, especially if you love exercising outside, and eating a vegetarian diet is a fantastic way to lessen your impact on the planet and stay healthy. But combining the two can mean you run into problems before you reach the finish line. Whether you’re running a 5K or a marathon, you need to be fuelling your body in the best way possible to ensure you don’t put your body under any strain. Runners need more protein than the average person, as this nutrient helps to preserve lean mass and helps to build new muscle tissue. Studies show that runners who consume the right amount of protein cause less injuries to their body, have a stronger immune system and can enable their muscles to heal faster. If you’re trying to lose weight, a good level of protein is vital as it takes longer to digest than carbohydrates, so you’ll feel fuller for longer. Every day, runners need around 0.5g to 0.8g of protein per pound of weight. So if you weigh around 150lbs, you’ll need 75g of protein each day. If you’re following a vegetarian diet, that can be tricky to find. Here are some ideas for high protein ingredients that maintain your dietary restrictions and ensure that your diet is as healthy as possible.

Tofu

Tofu is both rich in protein, containing 10g in every cup, as well as isoflavones which protect your heart. The best choice is always organic varieties which don’t contain genetically modified soy.

Soymilk

Tofu has an odd texture that puts many people off, so if that’s the case with you then you may want to try soymilk. It has the most protein of any milk alternative, and also provides you with calcium and vitamin D. As before, opt for the organic variety.

Beans

If you want to up your protein intake, beans are a great source that contain around 12 to 14g per cup, depending on the type. They are also a great source of iron, which is great for boosting your endurance when you’re running.

Greek yogurt

An ideal cereal topper or snack, Greek yoghurt has twice the protein of a traditional portion of yoghurt. It’s also brilliant for healthy bones thanks to the calcium.

Seeds and nuts

Protein-filled and a fantastic source of vitamin E, seeds and nuts are perfect snacks for runners. They’re filled with the antioxidant vitamin E that helps to protect your lungs when you’re running in polluted air along the roadways. They’re also rich in fibre and heart-healthy unsaturated fats.

Ricotta cheese

Ricotta is a naturally low-fat cheese, but it’s also a great source of whey protein, which is particularly useful for runners after a run.

Eggs

Boasting 6g of protein in a single egg, the yolks are also a great source of choline which helps to keep the brain healthy, as well as lutein for your eye health.

Spinach

It may not be a fantastic source of protein, but spinach is one of the best sources of iron in the vegetable world. Runners need to keep their iron levels high to ensure they’ve got the energy to keep up with long workouts. Pairing spinach with vitamin C is the best way to get the most from each nutrient, so eat spinach with peppers or couple your meal with a glass of orange juice.

Whole grains

Quinoa and farro are surprisingly high in protein, as well as being healthy sources of carbohydrates for your run.

Categories: diet, eating, Healthy, helps, Protein, runners, Running, source, vegetarian diet