Monday, 29 December 2014

Protein can reduce fat storage, increase muscle power, improve athletic performance

Extra Protein can reduce fat storage, increase muscle power, improve athletic performance and reduce muscle waste with ageing

Russell Setright

My Son Jai 800Kg and the right protein

 Protein intake plays an integral part in muscle health and in a recent study (Mithal, A. et al. Impact of nutrition on muscle mass, strength, and performance in older adultsOsteoporosis International, 2012) the authors propose an intake of 1.0-1.2 g/kg of body weight per day as optimal for skeletal muscle and bone health. Extra dietary protein is required if you are engaging in heavy, muscle-ripping exercises.  Amino acids, found in protein, are the building blocks of life needed to repair muscle tissue damaged during heavy exercise. If you don't relieve the required amount of protein from the diet then don't expect any muscle growth, in fact, without the required amount of protein the muscles will decrease in size following heavy exercise.

A protein drink  after exercise can help with muscle pain and recovery
 Ingestion of a single post-exercise protein mixture increases the rate of force and power restoration at 48 hours, suggesting potential for protein to enhance performance in high-intensity exercises and during the delayed-onset muscle soreness period. (Etheridge T et al, A single protein meal increases recovery of muscle function following an acute eccentric exercise bout.  Appl Physiol Nutr Metab. 2008 Jun;33(3):483-8).

Increase protein and reduce stored fat
Researchers explored whether high- or low- protein diets might lead to less weight gain when consuming excess calories due to the ability of the body to burn extra energy with a high-protein diet. Those who consumed high- protein diets stored 45% of the excess calories as lean tissue, or muscle mass, while those on the low-protein diet stored 95% of the excess calories as fat(The Obesity Society Annual Meeting at ObesityWeekSM 2014 in Boston, Mass).

How to get the best protein
There are 8 essential amino acids which must be obtained from your diet.  Eggs and dairy products are the best sources.  Use egg whites and skim milk as these will not increase cholesterol. Also, protein (muscle building) powders are an easy way of adding that extra protein to the diet. There are a number of brands on the market, I have found the protein powder Michelle Bridges Vanilla/Chocolate Protein Blend with Ancient Grains, nutritious protein powder that has been formulated to help nutritionally support body composition and support your lean body goals, exercise and training routines. This protein powder consists of Pea Protein Isolate, Organic Brown Rice Protein Isolate, Ancient Grains Protein Blend (Organic Oat Bran, Organic Amaranth, Organic Quinoa, Organic Buckwheat, Organic Millet and Organic Chia) and has a high branch-chain amino acids content.

Vegetarian High Protein Meal Supplement

Michelle Bridges Chocolate or Vanilla Protein Blend with Ancient Grains.
The unique brown rice and pea protein blend found in Michelle Bridges Chocolate Protein Blend with Ancient Grains is packed with key amino acids for muscle growth including the branched-chain amino acids leucine, isoleucine and valine and essential amino acids lysine and arginine
25gr 1n 250ml of skim milk or water twice daily
BCAA content in 25g in water.
Vanilla                                Chocolate
Leucine       1562 mg            1612 mg
Isoleucine    889 mg             927 mg
Valine          1019 mg            1031 mg

Make your own high energy/protein shake:
This is a high protein energy drink that also contains all essential vitamins and minerals.  It is ideal for athletes.
                     2 egg whites
                     1 teaspoon black strap molasses
                     1 teaspoon honey
                     1 banana (good source of potassium)
            1/2 teaspoon yeast
            2 glasses of skim or low fat milk or low fat soy milk.
            Blend and drink.
#muscle #triathlon #weightloss #protein #running

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