Monday, April 25, 2011
Tuesday, April 5, 2011
Not all protein comes from beef
Upon hearing you should include a source of protein in every meal, you might think this means you have to eat beef several times a day, but that's not the case. Here is a short list of plant and animal protein sources:
Animal Protein
■Fish (anchovies, calamari, cod, flounder, grouper, halibut, mackerel, mahi mahi, salmon, sardines, swordfish, tuna canned in water, tuna steak, sushi)
■Shellfish (clams/mussels, crab, lobster, oysters, shrimp/prawn)
■Poultry and other meat (chicken, turkey, buffalo, filet mignon, flank steak, lean ground beef, fat-free ham, London broil, lean pork loin, top and bottom round of beef, venison
■Dairy (milk, cottage cheese, yogurt, cheese)
■Eggs
■Supplements (whey, casein)
Plant Protein
■Legumes (beans, peas, lentils, soybeans)
■Vegetables
■Grains
■Cereals
■Nuts & seeds
Supplements
Whey protein contains many essential amino acids that boost the immune system and promote overall good health. You can find it in food, but also as a supplement in powdered form or in premade post-workout recovery mixes. The flavored powder tastes great sprinkled on oatmeal or mixed with milk, water or juice.
Whey is quickly digested, which makes it great for eating around workouts. Many protein shakes combine whey protein with another type of slow-releasing protein, casein. This mixture provides a combination of fast and slow releasing proteins, which allows for complete coverage over two-and-a-half to three hour window between meals.
Protein shakes accelerate workout recovery. You can buy shakes in a ready-to-drink container, or easily make them yourself by mixing water with a scoop or packet of powder, so they’re a quick and easy snack that’s rich in lean protein but devoid of bad fats.
Whey vs Casein
Most protein supplements are made from either whey protein, casein protein, or a mixture of the two. The major difference between these two milk proteins is the rate of absorption:
■Whey protein is rapidly absorbed helping to induce muscle-protein synthesis following a training session.
■Casein protein is slowly absorbed providing a long steady flow of amino acids, helping to prevent muscle-protein degradation.
Post-training supplements containing a mixture of both fast and slow proteins are superior to their individual counterparts because they not only induce muscle-protein synthesis but they also help to prevent muscle-protein degradation.
Animal Protein
■Fish (anchovies, calamari, cod, flounder, grouper, halibut, mackerel, mahi mahi, salmon, sardines, swordfish, tuna canned in water, tuna steak, sushi)
■Shellfish (clams/mussels, crab, lobster, oysters, shrimp/prawn)
■Poultry and other meat (chicken, turkey, buffalo, filet mignon, flank steak, lean ground beef, fat-free ham, London broil, lean pork loin, top and bottom round of beef, venison
■Dairy (milk, cottage cheese, yogurt, cheese)
■Eggs
■Supplements (whey, casein)
Plant Protein
■Legumes (beans, peas, lentils, soybeans)
■Vegetables
■Grains
■Cereals
■Nuts & seeds
Supplements
Whey protein contains many essential amino acids that boost the immune system and promote overall good health. You can find it in food, but also as a supplement in powdered form or in premade post-workout recovery mixes. The flavored powder tastes great sprinkled on oatmeal or mixed with milk, water or juice.
Whey is quickly digested, which makes it great for eating around workouts. Many protein shakes combine whey protein with another type of slow-releasing protein, casein. This mixture provides a combination of fast and slow releasing proteins, which allows for complete coverage over two-and-a-half to three hour window between meals.
Protein shakes accelerate workout recovery. You can buy shakes in a ready-to-drink container, or easily make them yourself by mixing water with a scoop or packet of powder, so they’re a quick and easy snack that’s rich in lean protein but devoid of bad fats.
Whey vs Casein
Most protein supplements are made from either whey protein, casein protein, or a mixture of the two. The major difference between these two milk proteins is the rate of absorption:
■Whey protein is rapidly absorbed helping to induce muscle-protein synthesis following a training session.
■Casein protein is slowly absorbed providing a long steady flow of amino acids, helping to prevent muscle-protein degradation.
Post-training supplements containing a mixture of both fast and slow proteins are superior to their individual counterparts because they not only induce muscle-protein synthesis but they also help to prevent muscle-protein degradation.
Adaptations to Exercise
Every individual responds somewhat differently to exercise. The key factors in training adaptations are health, fitness, and performance. Health, fitness, and performance require varying levels of commitment to physical activity. However, the more physically active one becomes, the greater the increase in health, fitness, and performance. Although a de-conditioned individual can often achieve his or her peak potential health improvements in a relatively short period of time, it often takes much longer to achieve desired fitness and performance results. This is one of the reasons why individuals often drop out of exercise programs, because they do not see the visible fitness results as fast as they would like.
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