Wednesday, July 22, 2009
One of the more pervasive ideas about bodybuilding diets is the notion that high protein intakes are a health risk. Dire warnings about higher than recommended protein intakes causing increased rates of bone loss and “stress” to the kidneys, have been shown to be false by extensive and ac- curate studies. Nonetheless, this misunderstanding persists.
In fact, recent research has shown potential health uses for higher protein
intakes. Other studies continue to suggest that higher protein intakes dur-
ing a diet may be superior to other diets for fat loss, though the use of
high protein diets for weight loss is still debated in nutritional and medical
One review study that examined the above issues, “Optimal Intakes of Pro-
tein in the Human Diet,” came to some interesting conclusions on the issue
of protein and its potential health uses and safety issues.
The study outlined an extensive body of recent data showing that high
protein diets may, in fact, be bene cial for reducing blood pressure and
stroke mortality. Though some early studies appeared to show that higher
protein intakes caused an excretion of calcium, which would ultimately
lead to bone loss, recent studies have debunked that assertion. On the
matter of bone loss, the review paper concludes:
“For bone health, the established views of risk of high protein intakes are not
supported by newly-emerging data, with bene ts indicated in the elderly.”
Interestingly, a large body of research is now showing that the elderly may
in fact require higher intakes of protein than is currently being recom-
Regarding the potential for protein to stress the kidneys, though research
suggests that people with pre-existing kidney disease should avoid high
protein diets, no data has ever shown kidney function to be compromised
in healthy adults and the above review study con rms this nding. A re-
cent study that examined the renal (kidney) function of athletes who follow
a high protein diet– that is, protein intake well above the US RDA – found
no negative e ects on the kidney function of these athletes.
So what’s the take-home from the above? It is arguable whether or not ath-
letes require additional protein to maintain their lean muscle mass and/or
increase it, though most modern research appears to con rm they indeed
should eat additional protein.
The point is, regardless of whether or not athletes need additional protein,
higher protein intakes do not appear to pose any health hazards to healthy
active people. And higher protein intakes may in fact have health uses of
their own as has been found in a plethora of emerging research.
Another myth concerns how much protein a person can digest at any one
time. Nutritionists and doctors maintained for decades that, “people can
only digest 30 grams at a time of protein and any additional protein is
Now, I wish I could examine the study or research they are basing this ad-
vice on so I could dispute it, but I can’t.
Why, do you ask? Because in all my years of searching the medical data
banks, talking to researchers and falling asleep in the medical library af-
ter hours of reading, I have been unable to nd exactly where this advice
comes from or what it’s based on.
At one time, I went so far as to o er a reward to anyone who could show
me a recent study that showed that 30 grams of protein was the upper limit
anyone could digest, regardless of age, weight and activity levels.
Why is it 30 grams? Why not 28 or 35? Are we saying that the digestive and
absorptive ability of a 285 pound, 23 year old football player is the same as
a 50 year old, 115 pound woman?
But to be completely fair, let’s assume for the moment that the 30 grams
rule turns out to be true. As discussed earlier, some of the studies done
by researchers over the last decade on the protein requirements of ath-
letes recommend intakes that exceed the RDAs by as much as 225 percent!
These range from approximately 1.2 grams of protein per kilogram of body
weight for endurance athletes, and up to 1.8g of protein per kg for strength
For a 200 pound bodybuilder – a strength training athlete – that would be
approximately 164 grams of protein per day. Assuming that 30 grams of
protein is the most anyone can digest, absorb and utilize at a time, this
person would need to split his intake into about 5 - 6 meals (164 divided by
30 = 5.47) - which is what most bodybuilders do anyway.
In other words, even if the “rule” was true, there would be no cause for con-
cern that much protein would be wasted, since the intake per meal would
still be under (or close to) the theoretical “limit.”
Nonetheless, the assumption that a 200+ lb. healthy athlete is unable to
exceed 30 grams of protein in one sitting is neither proven by medical sci-
ence nor even logical in my view.
Now digestion is a very complex topic. Many people think you eat some
protein, it mixes with some acid or something, gets broken down into ami-
no acids, gets taken up into the body and everyone is happy.
I wish it were that simple. As with all foods, the breakdown of protein starts
in the mouth with the simple chewing of food and the exposure to certain
In the stomach, food mixes with enzymes and other factors such as lipase,
pepsin, intrinsic factor, and of course HCl (stomach acid). It moves onto
the small intestine and then the large intestine. The small intestine is con-
sidered the major anatomical site of food digestion and nutrient absorp-
tion and is made up of sections such as the duodenum, jejunum, and the
Pancreatic enzymes (chymotrypsin, trypsin, etc.), bile salts, gastrin, chole-
cystokinin, peptidases, as well as many others factors are released here.
The large intestine is composed of the ascending colon, transverse colon,
descending colon, and the sigmoid colon, which all play a part in absorb-
ing the nutrients we eat.
Sound complicated? It is. Believe me, I am leaving out a great deal of infor-
mation so you won’t fall asleep!
Su ce it to say digestion is a very complicated thing and there are many
places along the chain of digestion that can both enhance and degrade a
person’s ability to absorb the foods we eat. This is a complex process, so
there are likely to be wide individual di erences in the ability to digest and
absorb protein. For the person who is inactive or lives with compromised
digestion (for whatever reason), 30 grams of protein at one sitting might
very well be too much to handle.
Even that’s speculation, however. A 1999 study, “Protein pulse feeding
improves protein retention in elderly women” fed 15 elderly women 80%
of their total daily protein intake in a single meal (lunch). The result was
improved nitrogen retention vs. the same total protein intake spread out
over 4 meals. The researchers fed the women 1.7 g protein/kg of fat-free
mass. If we assume the women in the study were small and frail, with a lean
mass of only 40 kg (88 lb.), their intake works out to 68 g protein per day.
In the experiment, they consumed 80% of that total in a single meal. That
would be a bit over 54 g protein at one sitting. Now maybe 100% wasn’t
digested/absorbed, but most of it must have been - as their nitrogen status
was better than when they consumed the protein in smaller increments
throughout the day.
So if elderly women were able to digest and utilize more than 30 grams of
protein in a single meal, why wouldn’t a healthy, active man or woman be
So if you happen to eat more than 30 g of protein per meal, I don’t think
you have anything to worry about. I won’t tell anyone.
Think of your body as a gigantic scale. This scale is a perfect analogy for winning and losing weight.If you're slowly gaining weight over time, it is likely that your caloric intake is greater than the number of calories you burn through your daily activities.
Consider putting "calories you burn" on one side and "the calories you eat" on the other side.
To maintain your current weight, the scale has to be balanced. If you eat more calories than your body needs, is to tilt the balance. . If your weight remains constant, you are probably taking in the same amount of calories you burn each day.
These extra calories are stored as fat - on their hips, buttocks, stomach, chest, face, etc etc etc (feel free to add your personal problems in this area).
To lose weight, you want to tip the balance in the other direction, so that there is a shortage of calories, not a surplus of calories. To lose one pound of body fat, you need to record (or not eating) 3500 calories.
There are three ways to lose weight:
1) Increase your metabolism. One way is to gain lean muscle (through strength training). For every pound of muscle you gain, your body burns 50 calories more per day. This means that more muscle you can eat the same amount and still lose weight.
2) Eat less. To lose one pound of fat a week, will have to cut 500 calories a day diet. Less than 1000 calories a day will lose two pounds a week. This may sound like a lot of calories. It is important to know that.
3) Workout more. If only the year, they have to walk on a treadmill at 4 mph 1.5 hours a day, seven days a week to lose two pounds of fat a week.
The perfect way to lose weight is to do all three.
If you increase metabolism, eat less and exercise more, lose weight. It will be easier and less painful to cut your calories drastically or become a slave to the tape.
Weight loss does not have to involve drastic measures and endless hours at the gym Eating a healthy diet is of key importance to your weight-loss success How close are researchers in their discovery of a magic pill for weight loss? Phentermine when first introduced, people thought that they had finally found a drug that is always looking for. In fact, there is always the euphoria whenever a new drug is weight loss boost. Excess weight, unlike other illnesses need time to heal. In addition, treatment is often too onerous demanding too much perseverance of the individual. With every drug that is launched, people expect to be relieved of their weight without the struggle. Phentermine extends to people's expectations?
Weight loss can be achieved by those who sincerely desire it and are willing to work a little harder at it.
Weight loss motivation is very important when you are trying to lose weight and stick to your weight loss plan
Phentermine is still popular today. One of the most purchased weight loss drugs throughout the world. About 50% of the weight loss drug phentermine have as an important ingredient in them. Nevertheless, the popularity of phentermine has not been achieved because people's expectations. This is an advancement on drugs at the time segment of the weight loss.
Losing weight could be very difficult without proper plan. Losing weight doesn't have to be as tough as you think it is. Losing weight can be difficult for many people who use fad diets and pills to achieve their weight loss goals without letting their mind help in the process. Losing weight is a common goal, but trustworthy information can be hard to come by.
Phentermine no promises high. That is not a magic pill. People who use it, however, find the acceleration of the rate of reduction of fat. Therefore, taking phentermine with balanced diet and daily exercise will give positive results. People who suffer from obesity and obesity-related diseases must only use phentermine pills. Those on medication for heart problems it is recommended to stay away from phentermine.
Phentermine is available in two different formulas. These are immediate release or time-release formulas. Phentermine pills with an immediate release formula create an immediate impact. As soon as they are adopted, which will enter the bloodstream and start the action. Time-release Phentermine capsules differ from these, as they release the drug in the body over an extended period of time, covering more than 8 to 12 hours.
It is recommended that people who are treated with tablets or capsules phentermine not take part in the dangerous and difficult jobs such as driving, operating machinery etc. The period of use of phentermine will be for terms as short as 12 weeks.
Even after a patient stops using Phentermine, an organization that is not acclimatized to this immediately. It takes time to adjust over time depending on the amount of Phentermine used and the period of use.
The use of phentermine no means stop eating properly or lead a sedentary lifestyle. Phentermine only works well if given the continued attention to these two aspects of life.
Today we speaking about dental insurance Some people use insurance to help for all diseases Not just tooth . Dental Insurance Plan Types Similar to medical insurance plans, dental insurance plans are often categorized as either Indemnity or managed-care plans When most people think about the term work benefits, they are most always talking about health insurance followed closely by dental insurance Dental Insurance Advantages It is important that you do seek dental coverage of some kind to ensure the health of your teeth and gums.
. This should come as no surprise as everyone knows that you need dental insurance. Yes, dental insurance is atop many people's lists of important job perks. But why exactly is dental insurance so important and necessary?
Normally most of the basic dental procedures like the regular dental check ups, treatments like the cleaning procedure, oral examination, teeth filling, fluoride treatment and teeth extraction are covered by dental plans. But, the dental plans do not cover major dental treatments like oral surgeries,
Currently, only 57% of Americans under age 65 have dental insurance, through their employers compared with 85% for medical insurance. Unfortunately, many companies are being forced to take a hard look at how they spend their limited health-care dollars, meaning that dental insurance tops the list of benefits employers are looking to cut. Companies argue dental insurance is a nonessential benefit, since a patient's total financial risk is relatively low. After all, a medical catastrophe could wipe you out financially — something that's unlikely to happen with even the most costly dental expenses.
Dental insurance plans play a big role in helping people cope with dental health care without the exceedingly high costs.
Dental health can also be attributed to other physical health issues. For example, Gingivitis, which is an infection of the soft tissues of the mouth, if left untreated, can become a serious problem that could land someone in the hospital. Neglecting your teeth can be bad news when it comes to your overall health.
Many dental insurance plans require you to wait for your treatments to have certain procedures such as root canals and braces completed
DENTAL INSURANCE Members can save on all dental charges and procedures including dental restorative cosmetic work fillings, dental crowns, dental braces, dental implant's) and dental product related items, dental hygiene services, preventative work, teeth cleaning, and x-rays.