Kelly Gonzalez
Busy Bodies
Health and Fitness
Date Published: June 3, 2009
Cardio Craze
If you walk into a gym around prime time this time of year you may have difficulty jumping on your preferred piece of cardio equipment. The cardio craze is on as people try to shape up and shed a few pounds for summer. Out of all the elements of fitness, cardiovascular training is the token form of exercise for fat loss.
Cardio burns a large number of calories during the actual workout segment. High impact activities such as running can burn about 100 calories/mile, while low impact activities like swimming for example can burn about 250 calories in 30 minutes. Considering the weight loss principle of more calories out then in, incorporating a sufficient amount of cardiovascular training into your weekly routine is a great solution, but this fix can become a dilemma when it is the sole solution.
The main problem I often see when it comes to cardio is what I like to call, “the cardio marathon.” A marathoner trains to run 26.2 miles at a steady pace. The most important training run for a marathon is the long run, in which the marathoner runs slower then race pace but gradually increases the distance week to week in order to build the physiological components necessary for their bodies to endure the workload of running 26.2 miles. Marathoners do cardio by running for hours because that is their overall goal. If your goal is fat loss you don’t have to, and shouldn’t do hours of steady state cardio.
People often say, “I can do the elliptical forever, I’m in great shape, but I’m not losing any weight!” Looking on the bright side, you are strengthening your heart, lungs, increasing bone density, lowering cholesterol, and blood pressure by performing cardiovascular training, but if you want to tone up and lose weight you need to train smarter not longer or harder.
In order to burn fat you need to rev up your metabolism so you burn more calories around the clock. In order to do this you want to change your body composition so you acquire more lean muscle mass and less fat. Okay, so how do you do that? There is no single activity to do this. It is a combination of cardio, strength training, and nutrition.
If I can offer just one piece of advice when it comes to fat loss and cardio it’s always switch it up. Why is 30 or 60 minutes such a magic number for exercise duration? Focus on quality over quantity. If you are accustomed to performing 30 minutes of cardio at the same intensity most days of the week add intervals to challenge yourself. Interval training uses both the anaerobic and aerobic system. During the intense burst of effort you are using glycogen stored in the muscles as fuel. If you recall from last weeks article about low carb diets, glycogen is stored in the muscles and liver for energy and excess is stored as fat. During the “working interval,” the body is not using oxygen for energy so you go into oxygen debt. When you recover your body pays back the oxygen that it was deprived of and breaks down the lactic acid (causes the burning sensation in muscles) that accumulated, then the aerobic system uses oxygen to convert stored carbohydrates into energy. Stored carbohydrates are burned meaning potential fat is burned.
Interval training is an excellent addition to your standard cardio routine. I recommend adding 20-30 minutes of interval training into your weekly exercise schedule 1-2 days per week. Start by warming up for about 5 minutes, work at a higher intensity by either increasing speed, resistance, or both for 30 seconds-1 minute and recover for about 2 minutes. Repeat 6-8 times.
To get in shape this summer I challenge you to step outside your comfort zone, if you are in love with the elliptical machine try a spinning class instead. If you are cardio master hit the weight room for circuit training or work on your flexibility in a yoga class. When it comes to shaping up, losing fat, and gaining overall fitness there are many pieces to the puzzle. The key is creating a balance between the components of fitness that works for you. Most importantly, enjoy the activities you do. If 60 minutes on a treadmill isn’t your thing, there are plenty of other options out there that can give you the results you’re seeking.
Making Fitness a Priority
Subscribe To
Posts
All Comments
Wednesday, May 27, 2009
Low Carb Lifestyle
Kelly Gonzalez
Busy Bodies
Health and Fitness
Date published: May 27, 2009
Low-Carb Lifestyle
Summer=bathing suit. Bathing suit=diet?
If bathing suit season has you feeling a bit stressed you may feel the need to kick a diet plan into overdrive for the next couple of weeks. The most popular diet revolution at the moment is the low-carb diet. Whether you swear by Atkins, South Beach, or the Zone, low-carb diets have proven to be quite successful in many cases.
To understand a low-carb diet it’s important to first understand what carbohydrates are and how they affect our bodies. Carbohydrates are a major source of energy and are especially vital for brain function. Carbohydrates are broken down into glucose (blood sugar) and primarily stored as energy reserves in the form of glycogen in the liver and muscles. Carbohydrates are categorized as simple or complex depending on how fast the body absorbs the sugar and utilizes it.
It’s a common misconception that carbohydrates make you fat. Many people think of carbs as only being breads, pastas, rice, baked goods, and sweets, when in reality, vegetables, fibrous legumes, and fruit are carbohydrates as well. The key is to eat foods in their most natural form when possible, and include more healthy low calorie carbs from vegetables into your diet.
One major problem in today’s world is that food manufacturers have turned nearly every carbohydrate into a simple carbohydrate by processing. Flours and grains are refined. Our bodies don’t need to do half the work in digesting them resulting in a quick absorption rate.
The reason carbs have led to weight gain is consuming an excess amount of carbs, the wrong kind, or in most cases both. When carbs are eaten in excess, whether it is simple or complex carbs, it is stored as fat. When glucose circulates in the blood the pancreas releases the hormone insulin to transport glucose into the cells. When there is a surplus, insulin stores the excess glucose as fat.
Insulin is really an evil little hormone. Not only does it store fat, but it also makes it difficult for you to use fat as an energy source by interfering with your fat burning enzymes. When you eat simple carbohydrates, your blood sugar levels are spiked, and a surplus of insulin is released. After the blood sugar levels return to normal the excess insulin is still circulating in search of more sugar causing you to become tired and crave more sugar. It’s such a vicious cycle!
To break the cycle and allow your body to use fat as fuel and thus lose weight it may be beneficial to engage in a low-carb diet. Not all low-carb diets need to be severe. Those who may have experimented with low-carb diets in the past may have felt miserable and fatigued. This could be for a number of reasons. First, you were probably not eating enough. Vegetables have carbs. Fruits have carbs. The key is that they are good carbs. Don’t be afraid of them. You need them, so eat them. It’s not all meat and water you know.
Second, your body may not be used to relying on fat and protein as fuel, and it desperately wants carbs for energy. This is what causes cravings. When cravings occur try to eat a healthy carbohydrate like fruit with a low glycemic index like an apple or berries or have a healthy starch like a small sweet potato.
Third, you may be over analyzing the diet. Don’t think about all the things you can’t have. Think about how you’re eating better, improving your health, and your physique. Throughout the initial few weeks you’ll most likely drop weight and have more energy. It’s important not to let a little weight loss go to your head and start splurging. All the progress you’ve made will quickly diminish. Instead, start incorporating good carbs back into your diet in moderation. This is why the South Beach Diet has had such high levels of success.
Whenever you choose to make a lifestyle change it’s vital to get informed. Check out websites, books, talk to personal trainers, nutritionists, and your doctor. The more you know the easier it will be.
Low Carb Sample Menu
Breakfast: ½ cup of dried oatmeal (old fashioned or steel cut)
½ cup of berries
2 scrambled eggs
Snack: medium apple and ½ cup of cottage cheese
Lunch: Garden salad with grilled chicken
Snack: Celery sticks with 1 tbsp. of peanut butter
Dinner: 6 oz. of grilled salmon
1 cup of steamed mixed vegetables
Busy Bodies
Health and Fitness
Date published: May 27, 2009
Low-Carb Lifestyle
Summer=bathing suit. Bathing suit=diet?
If bathing suit season has you feeling a bit stressed you may feel the need to kick a diet plan into overdrive for the next couple of weeks. The most popular diet revolution at the moment is the low-carb diet. Whether you swear by Atkins, South Beach, or the Zone, low-carb diets have proven to be quite successful in many cases.
To understand a low-carb diet it’s important to first understand what carbohydrates are and how they affect our bodies. Carbohydrates are a major source of energy and are especially vital for brain function. Carbohydrates are broken down into glucose (blood sugar) and primarily stored as energy reserves in the form of glycogen in the liver and muscles. Carbohydrates are categorized as simple or complex depending on how fast the body absorbs the sugar and utilizes it.
It’s a common misconception that carbohydrates make you fat. Many people think of carbs as only being breads, pastas, rice, baked goods, and sweets, when in reality, vegetables, fibrous legumes, and fruit are carbohydrates as well. The key is to eat foods in their most natural form when possible, and include more healthy low calorie carbs from vegetables into your diet.
One major problem in today’s world is that food manufacturers have turned nearly every carbohydrate into a simple carbohydrate by processing. Flours and grains are refined. Our bodies don’t need to do half the work in digesting them resulting in a quick absorption rate.
The reason carbs have led to weight gain is consuming an excess amount of carbs, the wrong kind, or in most cases both. When carbs are eaten in excess, whether it is simple or complex carbs, it is stored as fat. When glucose circulates in the blood the pancreas releases the hormone insulin to transport glucose into the cells. When there is a surplus, insulin stores the excess glucose as fat.
Insulin is really an evil little hormone. Not only does it store fat, but it also makes it difficult for you to use fat as an energy source by interfering with your fat burning enzymes. When you eat simple carbohydrates, your blood sugar levels are spiked, and a surplus of insulin is released. After the blood sugar levels return to normal the excess insulin is still circulating in search of more sugar causing you to become tired and crave more sugar. It’s such a vicious cycle!
To break the cycle and allow your body to use fat as fuel and thus lose weight it may be beneficial to engage in a low-carb diet. Not all low-carb diets need to be severe. Those who may have experimented with low-carb diets in the past may have felt miserable and fatigued. This could be for a number of reasons. First, you were probably not eating enough. Vegetables have carbs. Fruits have carbs. The key is that they are good carbs. Don’t be afraid of them. You need them, so eat them. It’s not all meat and water you know.
Second, your body may not be used to relying on fat and protein as fuel, and it desperately wants carbs for energy. This is what causes cravings. When cravings occur try to eat a healthy carbohydrate like fruit with a low glycemic index like an apple or berries or have a healthy starch like a small sweet potato.
Third, you may be over analyzing the diet. Don’t think about all the things you can’t have. Think about how you’re eating better, improving your health, and your physique. Throughout the initial few weeks you’ll most likely drop weight and have more energy. It’s important not to let a little weight loss go to your head and start splurging. All the progress you’ve made will quickly diminish. Instead, start incorporating good carbs back into your diet in moderation. This is why the South Beach Diet has had such high levels of success.
Whenever you choose to make a lifestyle change it’s vital to get informed. Check out websites, books, talk to personal trainers, nutritionists, and your doctor. The more you know the easier it will be.
Low Carb Sample Menu
Breakfast: ½ cup of dried oatmeal (old fashioned or steel cut)
½ cup of berries
2 scrambled eggs
Snack: medium apple and ½ cup of cottage cheese
Lunch: Garden salad with grilled chicken
Snack: Celery sticks with 1 tbsp. of peanut butter
Dinner: 6 oz. of grilled salmon
1 cup of steamed mixed vegetables
Friday, May 15, 2009
Follow Your Passion to Happiness
Kelly Gonzalez
Busy Bodies
Date Published: May 20, 2009
I would like to let you in on a little secret. If you want to be happy follow your passion.
When I returned home from living in Australia for 6 months this past April I immediately felt the societal pressure to find the quickest way to start making the most money possible. I’m a recent college graduate. I have student loans to pay, and the money that I did have left my wallet down in Australia. I was faced with that single question, “what are you going to do with your life now?”
I’ve always been involved in the fitness industry, but felt as though it wasn’t going to be very lucrative due to the struggling economy. Therefore, I started exploring my options. Grad school would be costly, and basically I would be in the same predicament that I’m in now- job-hunting. So I started looking into attending nursing school. After all, there’s a shortage of nurses so I would most likely be able to get a job after graduation, and since I already have my bachelors I could do a one- year accelerated program, and voila- a stable salary. Sounds easy right?
I’ve never been one to take the easy way out. I knew I wasn’t passionate about nursing. My mother’s a nurse; a great nurse at that. I respect the position, compassion, and intelligence that nursing requires, but after shadowing in a hospital, touring nursing schools, and even working in a doctor’s office, I knew it wasn’t for me. It didn’t make me happy, and I knew it was never going to. I would rather live a simple life and be happy than slave away day after only for the money wishing I was doing something else, or could be someone else.
If there’s one thing about happiness it’s that it always shows through in a person. If you are miserable everyone knows it, and what’s worse is that it starts to make others feel miserable too. On the other hand, if you’re happy and content, you can help others feel the same. A study in the British Medical Journal found that “when someone gets happy, that person’s friend (a person in contact with the individual) experiences a 25 percent increased chance of becoming happy.” Happiness is contagious.A person must take full responsibility for their happiness. Other people and situations can’t make you happy, sad, or angry. If they do you’re allowing it to happen.
To me, it seems like so many people are waiting for happiness. They say, “When I meet the right person I’ll be happy,” “Once I’m done school, get a job, and have a good salary, I’ll be happy.” How can you wait for something like happiness? Is it worth it to be miserable all week at work, and only experience joy on the weekends? You may even feel stressed in your free time, because you know you eventually have to go back to a job you dislike.
You may be thinking, “well I have to, I have no choice.” What I’m most grateful for regarding my education is that I have learned that you ALWAYS have choices. Education equals opportunity. It doesn’t have to be structured education in a university or trade school setting either. It could be networking, meeting new people, asking questions, searching the Internet. There are opportunities out there, but you have to look for them. Trust me, if you want something bad enough, you will always find a way to make it happen. I believe that the search and journey towards a goal is such an amazing time. It’s absolutely elating, because you become a problem solver, and the puzzle is YOU! Why is there so a rush to get it done and over with?
What do you want out of life? You have to see what’s out there, what’s realistic for you, and you may have to take some big risks. It’s not easy, but when something’s too easy, how boring is that?
If you read biographies of happy successful people you’re likely to find that they followed their passion even though their philosophies and ideas may have seemed unconventional and far-fetched. Financial success isn’t everything, but obviously it’s important. Financial success seems to occur naturally for those who do what they love, because they firmly believe in what they do, and love every second of it. Work isn’t work at all.
I believe in childish ambition with one foot firmly on the ground. Throw your fears aside, pursue your dreams, open yourself up to new opportunities, but yet still have a realistic plan, do your research, and evaluate your risks. Children never say, “When I grow up, I want to be stressed out, work extremely long hours in a job I despise, and never have time for pleasure.”
If you follow your passion, you will still come across obstacles and endure stressful times along the way to success, but at least you know it’s worth it, and as long as you stay positive there’s nothing stopping you!
Busy Bodies
Date Published: May 20, 2009
I would like to let you in on a little secret. If you want to be happy follow your passion.
When I returned home from living in Australia for 6 months this past April I immediately felt the societal pressure to find the quickest way to start making the most money possible. I’m a recent college graduate. I have student loans to pay, and the money that I did have left my wallet down in Australia. I was faced with that single question, “what are you going to do with your life now?”
I’ve always been involved in the fitness industry, but felt as though it wasn’t going to be very lucrative due to the struggling economy. Therefore, I started exploring my options. Grad school would be costly, and basically I would be in the same predicament that I’m in now- job-hunting. So I started looking into attending nursing school. After all, there’s a shortage of nurses so I would most likely be able to get a job after graduation, and since I already have my bachelors I could do a one- year accelerated program, and voila- a stable salary. Sounds easy right?
I’ve never been one to take the easy way out. I knew I wasn’t passionate about nursing. My mother’s a nurse; a great nurse at that. I respect the position, compassion, and intelligence that nursing requires, but after shadowing in a hospital, touring nursing schools, and even working in a doctor’s office, I knew it wasn’t for me. It didn’t make me happy, and I knew it was never going to. I would rather live a simple life and be happy than slave away day after only for the money wishing I was doing something else, or could be someone else.
If there’s one thing about happiness it’s that it always shows through in a person. If you are miserable everyone knows it, and what’s worse is that it starts to make others feel miserable too. On the other hand, if you’re happy and content, you can help others feel the same. A study in the British Medical Journal found that “when someone gets happy, that person’s friend (a person in contact with the individual) experiences a 25 percent increased chance of becoming happy.” Happiness is contagious.A person must take full responsibility for their happiness. Other people and situations can’t make you happy, sad, or angry. If they do you’re allowing it to happen.
To me, it seems like so many people are waiting for happiness. They say, “When I meet the right person I’ll be happy,” “Once I’m done school, get a job, and have a good salary, I’ll be happy.” How can you wait for something like happiness? Is it worth it to be miserable all week at work, and only experience joy on the weekends? You may even feel stressed in your free time, because you know you eventually have to go back to a job you dislike.
You may be thinking, “well I have to, I have no choice.” What I’m most grateful for regarding my education is that I have learned that you ALWAYS have choices. Education equals opportunity. It doesn’t have to be structured education in a university or trade school setting either. It could be networking, meeting new people, asking questions, searching the Internet. There are opportunities out there, but you have to look for them. Trust me, if you want something bad enough, you will always find a way to make it happen. I believe that the search and journey towards a goal is such an amazing time. It’s absolutely elating, because you become a problem solver, and the puzzle is YOU! Why is there so a rush to get it done and over with?
What do you want out of life? You have to see what’s out there, what’s realistic for you, and you may have to take some big risks. It’s not easy, but when something’s too easy, how boring is that?
If you read biographies of happy successful people you’re likely to find that they followed their passion even though their philosophies and ideas may have seemed unconventional and far-fetched. Financial success isn’t everything, but obviously it’s important. Financial success seems to occur naturally for those who do what they love, because they firmly believe in what they do, and love every second of it. Work isn’t work at all.
I believe in childish ambition with one foot firmly on the ground. Throw your fears aside, pursue your dreams, open yourself up to new opportunities, but yet still have a realistic plan, do your research, and evaluate your risks. Children never say, “When I grow up, I want to be stressed out, work extremely long hours in a job I despise, and never have time for pleasure.”
If you follow your passion, you will still come across obstacles and endure stressful times along the way to success, but at least you know it’s worth it, and as long as you stay positive there’s nothing stopping you!
Tuesday, May 12, 2009
Protein Follow-Up
Kelly Gonzalez
Busy Bodies
Date Published: May 13, 2009
Protein follow-up: Precautions about too much protein
Last week I wrote an article about the benefits of supplementing your diet with protein powder to aid in weight management and athletic performance. In this weeks article I wish to emphasize and elaborate on a very important topic regarding protein: consuming adequate amounts. As I stated in the last article the recommended daily intake of protein is .80 g/kg of bodyweight. That’s .36g/ lb. of bodyweight. Yes, bodybuilders and some athletes do increase this amount by quite a bit when necessary, but excess protein in your diet can be detrimental to your health. More is not always better.
Protein is an essential macronutrient. Unlike glucose, it cannot be stored anywhere in the body. When ingested the necessary nutrients are broken down into amino acids and fill the body’s protein needs, the excess is converted to FAT! Please don’t be fooled into thinking that all that excess protein is being stacked in the form of muscle on your biceps! Protein has calories- 4 calories/gram. Any extra calories beyond what your body needs leads to weight gain.
Now, let’s consider another scenario. You are not eating more calories then you normally would or need to, but you are getting more calories from protein than other food sources. High protein diets have shown to aid in weight loss, mainly because you lose the water weight related to carbohydrates.
*High protein diets are not recommended by the American Heart Association.
See, when you ingest too much protein the body forms toxic ketones. Ketones can make you feel nauseous and even decrease your appetite so weight loss may result. The liver and kidneys have to work very hard to digest the excess protein and flush the ketones out of your body, thus, you urinate more and lose water weight, and it can even lead to dehydration, which puts stress on the heart. Ouch, now the liver, kidneys and heart are hurting.
Not only are you losing water, but you may be losing calcium from your bones as well. Calcium is needed to digest protein. When there’s an insufficient amount of calcium and too much protein your body has to pull calcium from your bones, which you eventually excrete. Ever heard of kidney stones? They don’t sound pleasant, so be careful. Plus, all that weight bearing exercise that is meant to prevent osteoporosis may be counterproductive if you’re constantly losing calcium through protein digestion.
Protein Know How:
1. Only 15% of your total daily caloric intake should come from protein. More than 30% can put stress on the kidneys
2. Cut back on animal protein sources, because they are harder for the body to digest, may be higher in cholesterol, and saturated fat. Incorporate more vegetable protein into your diet.
3. If you’re taking in more protein than necessary, be sure that you are exercising- it helps your kidneys work more efficiently and burns extra calories.
4. Drink plenty of water to aid in digestion and prevent dehydration.
5. Be sure you are getting adequate amounts of Vitamin B. You need adequate amounts of Vitamin B to utilize protein. Many protein rich foods have sufficient amounts, but if you are supplementing with extra protein you may want to consider supplementing with Vitamin B6 in particular as well.
6. Protein shouldn’t be solo. Don’t forget about the other food groups! You don’t want to miss out on vitamins and minerals.
7. Protein supplementation is best for boosting athletic performance when used at certain times like before or after training or before bed. You don’t need excessive gram upon gram of protein all throughout the day. Protein requires portion control too.
Bottom Line: You don’t see many Americans with Kwashiorkor, a protein deficiency. You’re mostly likely getting more than enough protein in your diet. Protein powders are a great supplement, but be sure that the added protein is not putting you over the limit as it can cause health problems in the future. The most important thing to keep in mind is BALANCE.
Busy Bodies
Date Published: May 13, 2009
Protein follow-up: Precautions about too much protein
Last week I wrote an article about the benefits of supplementing your diet with protein powder to aid in weight management and athletic performance. In this weeks article I wish to emphasize and elaborate on a very important topic regarding protein: consuming adequate amounts. As I stated in the last article the recommended daily intake of protein is .80 g/kg of bodyweight. That’s .36g/ lb. of bodyweight. Yes, bodybuilders and some athletes do increase this amount by quite a bit when necessary, but excess protein in your diet can be detrimental to your health. More is not always better.
Protein is an essential macronutrient. Unlike glucose, it cannot be stored anywhere in the body. When ingested the necessary nutrients are broken down into amino acids and fill the body’s protein needs, the excess is converted to FAT! Please don’t be fooled into thinking that all that excess protein is being stacked in the form of muscle on your biceps! Protein has calories- 4 calories/gram. Any extra calories beyond what your body needs leads to weight gain.
Now, let’s consider another scenario. You are not eating more calories then you normally would or need to, but you are getting more calories from protein than other food sources. High protein diets have shown to aid in weight loss, mainly because you lose the water weight related to carbohydrates.
*High protein diets are not recommended by the American Heart Association.
See, when you ingest too much protein the body forms toxic ketones. Ketones can make you feel nauseous and even decrease your appetite so weight loss may result. The liver and kidneys have to work very hard to digest the excess protein and flush the ketones out of your body, thus, you urinate more and lose water weight, and it can even lead to dehydration, which puts stress on the heart. Ouch, now the liver, kidneys and heart are hurting.
Not only are you losing water, but you may be losing calcium from your bones as well. Calcium is needed to digest protein. When there’s an insufficient amount of calcium and too much protein your body has to pull calcium from your bones, which you eventually excrete. Ever heard of kidney stones? They don’t sound pleasant, so be careful. Plus, all that weight bearing exercise that is meant to prevent osteoporosis may be counterproductive if you’re constantly losing calcium through protein digestion.
Protein Know How:
1. Only 15% of your total daily caloric intake should come from protein. More than 30% can put stress on the kidneys
2. Cut back on animal protein sources, because they are harder for the body to digest, may be higher in cholesterol, and saturated fat. Incorporate more vegetable protein into your diet.
3. If you’re taking in more protein than necessary, be sure that you are exercising- it helps your kidneys work more efficiently and burns extra calories.
4. Drink plenty of water to aid in digestion and prevent dehydration.
5. Be sure you are getting adequate amounts of Vitamin B. You need adequate amounts of Vitamin B to utilize protein. Many protein rich foods have sufficient amounts, but if you are supplementing with extra protein you may want to consider supplementing with Vitamin B6 in particular as well.
6. Protein shouldn’t be solo. Don’t forget about the other food groups! You don’t want to miss out on vitamins and minerals.
7. Protein supplementation is best for boosting athletic performance when used at certain times like before or after training or before bed. You don’t need excessive gram upon gram of protein all throughout the day. Protein requires portion control too.
Bottom Line: You don’t see many Americans with Kwashiorkor, a protein deficiency. You’re mostly likely getting more than enough protein in your diet. Protein powders are a great supplement, but be sure that the added protein is not putting you over the limit as it can cause health problems in the future. The most important thing to keep in mind is BALANCE.
The Power of Protein Powder
Kelly Gonzalez
Busy Bodies- Health and Fitness
Date Published: April 29, 2009
The Power of Protein Powder
Yesterday I went shopping. Unlike most young female consumers I didn’t shop for clothes, shoes, or electronic devices. I went shopping at the Vitamin Shoppe after seeing a sign outside of their store that read “Semi-Annual Sale!” One of the main items I was after was protein powder.
The brand I usually buy was not on sale though. After talking with the sales clerk I was left feeling guilty for not splurging and buying the brand that I’ve had much success with. According to him, it was the best.
Oh, well, it wasn’t in my budget. I explored the ingredients of the “sale” brands to find the one most suitable for my needs- aid with recovery, help maintain lean muscle mass, low fat, low in carbohydrates and sugar, and a full profile of branched chain amino acids. With so many choices it wasn’t easy, but after scrutinizing over nutrition labels, I found a protein powder right for me.
If you’re not sure if you should supplement your diet with protein powder I would highly recommend you do. Protein itself is a macronutrient essential to build, repair, and provide maintenance to the body. Plus, protein helps with weight management by keeping you fuller longer since it takes longer for your body to digest.
The American diet is one of the few that is notorious for getting an ample amount of protein, but not all protein sources are created equal. While you should be able to meet the recommended daily allowance of .80 g/kg of body weight per day easily in the typical American diet you could be getting “bad” sources of protein full of fat and cholesterol. Good sources of protein include lean meat, eggs, fish, low-fat dairy products, and non-animal products such as soy, nuts and seeds, and legumes. Supplementing your diet with protein powder is a convenient way to receive a good source of protein, and reap the many benefits without adding fat, sugar, or a surplus of extra calories
Most protein powders offer a complete profile of amino acids. Amino acids are the building blocks of protein. Non-essential amino acids are naturally made by the body in sufficient amounts, but may need supplementation depending on individual needs. These include amino acids such as glutamine, arginine, alanine, and taurine. Essential amino acids must be taken in through food sources or supplements in order for the body to function properly. These include: isoleucine, leucine, and valine. These essential amino acids are also called branched-chain amino acids or BCAAs.
A study in the 2003 Journal of Nutrition found that higher levels of the essential amino acid, leucine, helped people preserve lean muscle mass. Lean muscle mass is significant in weight management, because muscle burns more calories than fat even at rest. Approximately 1 pound of muscle burns about 50 calories per day at rest. Therefore, protein can help you lose weight from fat, sparing your calorie burning lean muscle tissue.
Ingesting protein after workouts can boost recovery time. BCAAs are metabolized directly into muscle tissue aiding in protein synthesis. Glutamine, a non-essential amino acid mainly responsible for muscle repair, is produced within the body, but intense exercise can quickly deplete your natural resources. By ingesting protein powders after workouts you can restock your glutamine stores and feel stronger for your next workout.
If you choose to use protein powders in your diet it’s important to know your choices. The purest form of protein powder is “isolate.” Isolates contain the most protein, about 90-98%, while concentrates contain about 40-85% protein per gram, because it is less filtered. Both forms are generally low in fat, lactose, cholesterol, and carbohydrates. The two most common forms of protein used in powders are whey and casein.
Whey protein is made from a by-product of cheese from cow’s milk. It is known as the fast digesting protein, most desirable for post workouts, because it is absorbed very quickly by the body, usually within an hour, offering immediate repair to damaged muscles.
Casein, also known as “milk protein,” is a slow absorption protein. It can remain in the blood stream for up to 7 hours, allowing a slow and constant release of amino acids. Casein is the ideal protein to use for meal replacements, keeping you full longer. It is also the best source of protein to take before bed. Your body repairs itself during sleep. Casein helps protect muscles from catabolism; helping you increase your muscle mass and strength.
Many protein powders offer a combination of whey and casein so you can benefit from both- the fast acting whey for repair, and the slow digesting casein to spar muscle tissue from being used for energy.
To be honest, protein powders are not always tasty, especially when plainly added to water. For a better tasting option, mix in low-fat milk or add to a smoothie. I like to add protein powder to my morning oatmeal or cereal. Ingesting protein in the morning helps stabilize blood sugar levels throughout the day, so give it a try.
Remember, protein powder is not just for bodybuilders, it won’t bulk you up if you have it in the right amounts. Athletes should consume about 1 gram/pound of bodyweight, while the less active individual may only need about 1 gram/kilogram of bodyweight. To find the optimal protein powder for you visit your local wellness store such as GNC.
Kelly’s Favorite Protein Shake
1 serving of protein powder
½ banana
1 cup of mixed berries
6 oz. of skim milk or soy milk
6 oz. of water
6-8 ice cubes
* Mix ingredients in a blender, pour, and enjoy!
Busy Bodies- Health and Fitness
Date Published: April 29, 2009
The Power of Protein Powder
Yesterday I went shopping. Unlike most young female consumers I didn’t shop for clothes, shoes, or electronic devices. I went shopping at the Vitamin Shoppe after seeing a sign outside of their store that read “Semi-Annual Sale!” One of the main items I was after was protein powder.
The brand I usually buy was not on sale though. After talking with the sales clerk I was left feeling guilty for not splurging and buying the brand that I’ve had much success with. According to him, it was the best.
Oh, well, it wasn’t in my budget. I explored the ingredients of the “sale” brands to find the one most suitable for my needs- aid with recovery, help maintain lean muscle mass, low fat, low in carbohydrates and sugar, and a full profile of branched chain amino acids. With so many choices it wasn’t easy, but after scrutinizing over nutrition labels, I found a protein powder right for me.
If you’re not sure if you should supplement your diet with protein powder I would highly recommend you do. Protein itself is a macronutrient essential to build, repair, and provide maintenance to the body. Plus, protein helps with weight management by keeping you fuller longer since it takes longer for your body to digest.
The American diet is one of the few that is notorious for getting an ample amount of protein, but not all protein sources are created equal. While you should be able to meet the recommended daily allowance of .80 g/kg of body weight per day easily in the typical American diet you could be getting “bad” sources of protein full of fat and cholesterol. Good sources of protein include lean meat, eggs, fish, low-fat dairy products, and non-animal products such as soy, nuts and seeds, and legumes. Supplementing your diet with protein powder is a convenient way to receive a good source of protein, and reap the many benefits without adding fat, sugar, or a surplus of extra calories
Most protein powders offer a complete profile of amino acids. Amino acids are the building blocks of protein. Non-essential amino acids are naturally made by the body in sufficient amounts, but may need supplementation depending on individual needs. These include amino acids such as glutamine, arginine, alanine, and taurine. Essential amino acids must be taken in through food sources or supplements in order for the body to function properly. These include: isoleucine, leucine, and valine. These essential amino acids are also called branched-chain amino acids or BCAAs.
A study in the 2003 Journal of Nutrition found that higher levels of the essential amino acid, leucine, helped people preserve lean muscle mass. Lean muscle mass is significant in weight management, because muscle burns more calories than fat even at rest. Approximately 1 pound of muscle burns about 50 calories per day at rest. Therefore, protein can help you lose weight from fat, sparing your calorie burning lean muscle tissue.
Ingesting protein after workouts can boost recovery time. BCAAs are metabolized directly into muscle tissue aiding in protein synthesis. Glutamine, a non-essential amino acid mainly responsible for muscle repair, is produced within the body, but intense exercise can quickly deplete your natural resources. By ingesting protein powders after workouts you can restock your glutamine stores and feel stronger for your next workout.
If you choose to use protein powders in your diet it’s important to know your choices. The purest form of protein powder is “isolate.” Isolates contain the most protein, about 90-98%, while concentrates contain about 40-85% protein per gram, because it is less filtered. Both forms are generally low in fat, lactose, cholesterol, and carbohydrates. The two most common forms of protein used in powders are whey and casein.
Whey protein is made from a by-product of cheese from cow’s milk. It is known as the fast digesting protein, most desirable for post workouts, because it is absorbed very quickly by the body, usually within an hour, offering immediate repair to damaged muscles.
Casein, also known as “milk protein,” is a slow absorption protein. It can remain in the blood stream for up to 7 hours, allowing a slow and constant release of amino acids. Casein is the ideal protein to use for meal replacements, keeping you full longer. It is also the best source of protein to take before bed. Your body repairs itself during sleep. Casein helps protect muscles from catabolism; helping you increase your muscle mass and strength.
Many protein powders offer a combination of whey and casein so you can benefit from both- the fast acting whey for repair, and the slow digesting casein to spar muscle tissue from being used for energy.
To be honest, protein powders are not always tasty, especially when plainly added to water. For a better tasting option, mix in low-fat milk or add to a smoothie. I like to add protein powder to my morning oatmeal or cereal. Ingesting protein in the morning helps stabilize blood sugar levels throughout the day, so give it a try.
Remember, protein powder is not just for bodybuilders, it won’t bulk you up if you have it in the right amounts. Athletes should consume about 1 gram/pound of bodyweight, while the less active individual may only need about 1 gram/kilogram of bodyweight. To find the optimal protein powder for you visit your local wellness store such as GNC.
Kelly’s Favorite Protein Shake
1 serving of protein powder
½ banana
1 cup of mixed berries
6 oz. of skim milk or soy milk
6 oz. of water
6-8 ice cubes
* Mix ingredients in a blender, pour, and enjoy!
Subscribe to:
Posts (Atom)