Do you want to feel and move better? Arthritis is typically characterized by pain and stiffness in and around one or more joints and the surrounding tissues. Did you know … participation in regular, low-impact exercises provides meaningful results? Try the simple-six exercise plan to give your body what it needs and help ease arthritis pain.
My appreciation for physical fitness was conditioned through classical dance training from the age of 5. Because of the great impact that dance and music had on my childhood and teenage years – I ensured to maintain my passion for physical fitness as a member of a hip hop dance team while studying at California State University, Long Beach, auditioned and was accepted for the university’s Dance minor program, was a member of the on-campus fitness club, and even added step aerobics classes to my regular class schedules for credit. All in all, physical activity was heavily integrated in my daily life.
The National Osteoporosis Foundation (NOF) is the leading consumer and community-focused health organization dedicated to the prevention of osteoporosis and has just announced a partnership with the Medical Fitness Network (MFN).
Muscle aches and pain are common in all of us, despite the type of work, activity or the cumulative activities we do. Once thing is for certain, as an experienced physical therapist, I have seen something unique. Patients who complain with an increase in pain, and trigger points present, despite if they had surgery, trauma, increased stress in their lives or have been suffering from chronic pain.
Training the “Core” is one of the most popular terms used in gyms these days, and is thrown around in the sporting world as essential for preventing injury. Unfortunately many people have very poor understanding of what this really means and how to do it correctly.
The Alzheimer’s Research and Prevention Foundation (ARPF), the leading voice in the integrative medicine approach to the prevention of Alzheimer’s disease, has announced a partnership with the Medical Fitness Network (MFN).
According to the National Osteoporosis Foundation, 1 out of 2 women and 1 out of 4 men over 50 will have a wrist, hip, or spine fracture due to osteoporosis. If you have osteoporosis or osteopenia you should learn how to exercise properly and safely in order to decrease the risk the progression of this disease. Effective and safe exercise can improve your quality of life, overall health, and keep your osteoporosis under control.
During the summer months, the hot and humid weather can make the climate-controlled, convenient environment of the gym really enticing. Despite wanting to enjoy not sweating as much, there are many wonderful benefits to taking your workouts outdoors.
So you want to get buff, eh, and have nicely defined muscles, a six-pack ab, and compliments galore about “looking great”?
The ads in magazines such as Muscle & Fitness easily lead wanna-be-buff athletes to believe that anyone can look like a hulk by simply taking an assortment of protein powders, muscle builders, essential amino acids, and recovery drinks. While the primary key to being buff is not nutritional supplements but rather hard work (have you ever watched those hulks train???), eating optimally is indeed important for optimal workouts. Body builders certainly can benefit from a well-planned sports diet that supports their muscle-building efforts.
This article can help you evaluate the role of protein supplements in helping you acquire the physique of your dreams. The information is from Nancy Rodriguez PhD of the University of Connecticut and Stuart Phillips PhD of McMaster University. They are both well-respected protein researchers who shared their knowledge at SCAN’s Annual Conference in Colorado Springs, May 2015. SCAN is the 7,000-member Sports and Cardiovascular Nutrition practice group of the Academy of Nutrition and Dietetics. SCAN’s referral network (www.SCANdpg.org) can help you find a local Certified Specialist in Sports Dietetics.
So you want to build some muscles…?
When it comes to building muscles, the prevailing beliefs are:
- The more protein you eat, the more muscle you will build.
- Protein supplements are more effective than food.
Let’s take a look at what the research says.
• The amount of protein needed to build muscles ranges between 0.6 to 0.8 grams protein/lb body weight (1.2 to 1.7 g pro/kg). Novice weight lifters should target the higher amount to support the growth of new muscles. Experienced lifters do fine with the lower amount.
• Dieters need more protein: about 1 gram per pound body weight (2 g/kg), when calorie intake is limited. During an energy deficit, protein gets burned for fuel, not for building muscles. That’s why it’s hard to build muscle and lose fat at the same time. To lose undesired body fat, chip away at fat-loss by knocking off only 200 to 500 calories in the evening, to create a small deficit.
• Consuming more than 0.6 to 0.8 grams protein per pound of body weight (1.2 to 1.7 g pro/kg) is not better. Your body can use just so much protein to build and repair muscles. Excess protein does not get stored as bulging muscles; rather, it gets burned for fuel. Excess calories from unused protein get stored as body fat.
• Food can naturally provide the 95 to 145 g protein needed by a 120-lb (55 kg) female or 170-lb (77 kg) male novice weight lifter.
• Evenly distributing your protein intake throughout the day is important to optimize your body’s ability to build muscle. Instead of skipping breakfast (0 protein), eating a light lunch (15 g protein) and chowing down on a huge dinner (80 g protein), the better bet is to consume about 25-30 grams of protein at each meal (a standard serving of meat, fish, chicken; a generous portion of plant protein) and 10 to 15 grams at afternoon and evening snacks.
• While consuming 30 grams of protein at dinner is simple (a small chicken breast), boosting protein intake at breakfast and lunch protein can be more of a challenge if you eat on the run. Protein-rich breakfast foods that add 20 to 30 g protein include:
- 1-cup cottage cheese (with banana and whole wheat toast)
- 3-egg omelet with a handful of shredded lowfat cheese
- 2 hard boiled eggs (pre-cooked) and a tall latte
- 1 cup Greek yogurt with granola + a handful of slivered almonds
• Muscles are most receptive to using amino acids (the building blocks of protein) within the 30 to 60 minutes after you exercise. Yet, muscles continue to utilize the amino acids (at a slower rate) over the course of the next 24 hours. The supplement industry urges you to consume their (conveniently available and expensive) recovery products ASAP, so you don’t miss the “anabolic window of opportunity.” That window doesn’t completely close!
• Leucine, an essential amino acid (EAA), triggers muscles to grow bigger and stronger. The recommended post-exercise dose of leucine is about 2 to 3 grams. That is the amount in a scoop of most whey protein powders. But you don’t have to buy whey protein to get leucine. Leucine is an all protein-rich foods, with animal proteins offering more than plant proteins. Drinking 16 ounces of chocolate milk gives a hefty leucine dose and is far tastier than many recovery protein shakes!
• If you consume whey, your muscles quickly get the leucine they need for growth and repair. But if you consume a variety of proteins from natural foods, you’ll get a variety of quickly available and longer-lasting EAAs that support continual growth and repair over a longer period of time. Twenty-percent of the protein in milk is from whey (fast acting) and 80% is from casein (slow acting). They work in synergy.
• Protein powders can be convenient for making protein shakes, but a less expensive option is instant (dried) milk. To boost the protein in your breakfast shake, simply blend 1 cup milk (dairy or soy, not rice or almond!) + 1/3 cup instant milk + 2 Tbsp peanut butter + a banana. Voila, 25 grams of balanced protein from natural, yummy, standard foods!
• The benefits of using powdered milk instead of a protein powder include: it is a nutrient-rich “real food” that offers more than just protein. It is rich in calcium (for bones), riboflavin (to convert food into energy), vitamin D (to boost the immune system), and a multitude of other life-sustaining nutrients. I consider protein powders to be highly refined engineered products that lack natural goodness.
• When you use “real food” such as (instant) milk, you know you are getting the nutrients you paid for. But if you buy whey protein, you might be getting cheated. Whey has become very expensive. It is not uncommon for companies to “dilute” whey with less expensive protein sources or fillers (talcum powder!). Buyer beware!
By eating a protein-rich food at each meal and snack, you will get the protein/ essential amino acids/leucine needed to support your muscle-building training program. Be sure to also consume some grains, fruits, and vegetables (carbohydrates) along with the protein to fuel your muscles so they can perform hard lifting sessions. The goal is three times more calories from carbs than from protein, such as eggs + bagel; nuts + dried fruit; milk + chocolate flavoring; chicken + rice.
With hard work and optimal fueling, you should see changes in your physique. But take note: The amazingly buff bodies in muscle magazines can be deceptively photo-shopped. Muscles do have a genetic limit and you cannot completely redesign your body (without steroids or plastic surgery, that is).
P.S. Few people can achieve the “perfectly buff” body while enjoying a normal lifestyle. I encourage you to strive for an excellent body. Excellence is way more attainable then perfection. The high price of looking buff often interferes with meaningful relationships with people who likely could care less about how you look. Your best friends should love you from the inside out, not because of how you look!
From The Athlete’s Kitchen, May 2015
Copyright: Nancy Clark MS RD CSSD
Nancy Clark, MS, RD CSSD (Board Certified Specialist in Sports Dietetics) counsels active people at her private practice in Newton, MA (617-795-1875). For more information, enjoy reading her Sports Nutrition Guidebook and food guides for marathoners, soccer players, and cyclists. They are available at www.nancyclarkrd.com. Also see www.NutritionSportsExerciseCEUs.com for online education.