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Interesting article. Basically saying to eat no more than 30 grams of protein, 4 oz, a day. The rest isn’t used. Also, consume the majority during breakfast to use during the day. I’ve been a firm believer of this for years, on a personal basis. Breakfast = the most important meal of the day.
Moderate Amounts Of Protein Per Meal Found Best For Building Muscle.
Marc
Posted by Marc Walter as Nutrition at 6:25 AM MST
In the recent Journal of Applied Physiology, it has been found that muscle acts as an endocrine organ. The endocrine system is a system of glands that involve the release of extracellular signaling molecules known as hormones. The endocrine system is instrumental in regulating metabolism, growth, development, puberty, tissue function, internal environment (temperature,water balance,ions) and also plays a part in determining mood. Especially interesting is that muscle releases interleukin 6 which is a pro and anti inflammatory substance. This contributes to our understanding of why regular exercise protects against a wide range of chronic diseases.
Also of interest in the Journal of Applied Physiology is the finding that sulforaphanes, found in cruciferous vegetables, acts as an indirect antioxidant in skeletal muscle and could play a critical role in the modulation of the muscle redox environment, leading to the prevention of exhaustive exercise-induced muscle damage.
Marc
Posted by Marc Walter as News, Physiology at 10:14 AM MST
Fast, fun, good tasting, healthy, help you loose weight, gain weight, maintain weight. Here’s a good site http://www.smoothieweb.com/category/healthy-smoothies/
Posted by Marc Walter as Nutrition at 4:37 AM MST
You need a plan. Our bodies respond very well to structure. When you apply this plan you also need the right amount of duration, frequency and intensity to improve. Balance these 3 ideas and you’re on your way to great improvements. Get these wrong and you could end up over-training.
Plan and Structure
You work hard at your training and you deserve to see good results. The athletes that I train see big improvements in 3 months of training. They think it’s because of the special combination of intervals. What it is exactly is they are on a structured training program. As a recreational cyclist, you don’t need more than 7-10 hours of training if you have an intelligent training program.
Build that plan properly and you’ll avoid over-training and putting stress on yourself, avoiding the pressure that the extra time can put on family, friends, and your profession.
Duration, Frequency, and Intensity
These are the three elements that are key to a structured plan. They need to be dosed out properly during the week, month and year. If you train more frequent and at a higher intensity your overall workload will increase. Don’t get this wrong because if you do you’ll end up over-training.
The Most Overlooked Aspect of Training: Recovery
To see progress you need the right balance of training and recovery. Reintroducing stress too soon after a stressful workout will interrupt the process of adaptation and soon result in reduced fitness. Recovery also depends on fitness and nutrition. By taking a rest day or a light training day you should be able to feel fresh again.
Consistency is what will bring about improvements in a training program. With small, incremental changes over time, you’ll be on your way to greater fitness improvements.
Marc
Posted by Marc Walter as periodization, power, Training at 9:14 AM MST
