Multiple Sclerosis or MS, is considered a neuro degenerative disease and inflammatory immune condition that can cause problems throughout the body. MS affects approximately two million people each year with no known cure, making it a “chronic disease”.
Being on gluten free or a wheat free diet these days seems to be more like a new fashion statement than a healthy eating lifestyle change. I see so many people in my clinic who don’t eat wheat/gluten and sometimes it bothers me why people stop eating wheat/gluten unnecessarily.
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:
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:
• 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!
Summary
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.
Are you among the many athletes, referees, coaches, athletic trainers, and support crews—including parents, partners and siblings—who spend too much time on the road, traveling from one sporting event to the next?
Many athletes go to great extremes to eat healthfully. Needless to say, the definition of “eating healthfully” varies from person to person—and often takes on a religious zeal.
Recent studies suggest that nutrients found primarily in vegetables and fruits can help lower the risk of prostate cancer and possibly slow its development, and those diets higher in these foods and lower in fat and meat may provide some protective benefit against the disease or its progression.
Low alcohol consumption and a plant-based diet, both healthful habits aligning with current cancer prevention guidelines, are associated with reducing the risk of obesity-related cancers, a New York University study shows. The findings appear in the journal Cancer Causes & Control.
This chemical in foods has been shown to cause cancer in mice but more research is needed to determine its risk in humans. Did you know that if clients broil, fry, toast, bake, or barbecue starchy foods, such as bread and potatoes, they can increase their intake of the chemical acrylamide? The more the food browns, the more acrylamide is present.
Evidence shows this fruit is jam-packed with antioxidants and phytochemicals that may help prevent and slow the progression of chronic diseases.
It’s rare to encounter a client or patient who doesn’t enjoy the taste of blueberries (Vaccinium spp). But beyond their tangy sweetness and the fact you can pop them into your mouth one by one or incorporate them into many recipes, blueberries offer a wealth of health benefits.
Blueberries are rich in antioxidants and phytochemicals that research has shown are associated with cardiovascular and cognitive health and cancer and diabetes prevention. Their popularity is on the rise in North America. And the production of fresh and processed blueberries has grown steadily by an average of 20% every two years since 2008.1 Between 2005 and 2012, North America’s blueberry fields increased 74% from 71,075 to 123,635 acres. British Colombia has the most acres in cultivation, while Michigan has been a world leader in production volumes of both fresh and processed blueberries for many decades.
Nutritional Properties and Antioxidant Composition
Dietitians have stressed the importance of incorporating low-fat, fiber-rich, and nutrient-dense foods into their clients’ and patients’ diets for decades. “Everyone should be aiming to reach their recommended amount of fruits and vegetables for optimal health, and blueberries are an easy and delicious way to help you reach your goal. Just 1/2 cup is considered one serving of fruit, and they require no slicing or peeling—plus there’s no waste,” says Joanne Tehrani, RD, communications manager for the US Highbush Blueberry Council. Blueberries are an excellent source of fiber, vitamins A and C, potassium, and folate.2 One cupful contains 14% Daily Value of fiber. Moreover, blueberries are one of the richest sources of antioxidant phytonutrients.3 Blueberries’ diverse range of phenolic compounds, such as anthocyanins, quercetin, kaempferol, myricetin, and chlorogenic acid, contributes to their overall antioxidant capacity.4,5 (Antioxidant capacity, measured by a chemical laboratory analysis technique called oxygen radical absorbance capacity is one of several methods that doesn’t account for bioavailability, distribution, and metabolism of a product’s ingredients.) “Blueberries also have a rich diversity of different anthocyanin species—like 26 different anthocyanins—whereas some other berries may feature only two or three different anthocyanin species,” says Mary Ann Lila, PhD, MS, director of the Plants for Human Health Institute and a David H. Murdock distinguished professor at North Carolina State University, who has spent 18 years studying various Vaccinium species.
Read the full article at Today’s Dietitian…
From October 2014 issue, Vol. 16 No. 10 P. 42; written by Jasenka Piljac Zegarac, PhD. Reprinted with permission.