Archive for Weight Management and Fitness

Whey Protein and Its Benefits

October 18, 2008 at 2:21 pm · Filed under Diet and Nutrition, Supplements, Weight Management and Fitness

Author: Dominick Ciccone

If you are working out on a consistent basis, you need to be consuming extra Protein; it’s as simple as that. Without the added protein intake your muscles will never recover to their full potential, and you won’t gain the strength you are striving for nearly as quickly. Protein is the building block for all of your muscles, hair and nails, and it is important to make sure you are getting enough of it.

Out of all the available Protein supplements on the market today, Whey Protein stands out as the clear winner. Whey Proteins are high quality and nutritious proteins derived from dairy products. They contain all of the essential amino acids required by the body each and every day, which promote muscle protein synthesis and muscle growth.

Whey Protein can do a number of amazing things. It increases lean muscle mass, aids in fat loss, enhances your immune function and it actually might help to prevent certain forms of cancer. Whey Protein also helps to stabilize blood glucose levels by slowing the absorption of glucose into your blood stream, which results in a reduced feeling of hunger. Insulin levels also begin to lower when Whey Protein is consumed on a consistent basis which makes it easier for the body to burn fat. Looking at these benefits it is easy to see why Whey Protein can play such an integral role in your diet.

Implementing Whey Protein into your workout routine will help prevent overtraining, because your muscles will be getting the fuel they need to rebuild themselves after a long and hard work out session. It is recommended that you try and get 1 gram of Whey Protein, per pound of body weight. This is most efficiently achieved by spreading your protein intake over 4-6 small meals, and by eating healthy, protein rich foods in conjunction with Whey Protein supplements. You can usually get 20-23 grams of Protein from a single serving of your Whey Protein supplement.

There are many quality Whey Protein supplements on the market today, and many great deals can be found online. It’s a common rule of thumb that the more expensive the Whey Protein costs, the better it is going to taste and help you recover. Searching online for special sales and discounts will help you find high quality Whey Proteins for an affordable price. After all, you don’t want to be drinking something that you hate the taste of 7 days a week, do you? I usually look for Whey Protein in the price range of 40-50 dollars. This price range is usually associated with quality protein that tastes surprisingly good, and is very good for you in terms of calories and Protein grams per serving amounts.

People of all ages can enjoy the benefits of Whey Protein. The number of benefits it provides is amazing. It helps in sports nutrition, weight management, immune system functioning, bone health and most importantly, your general health. Hopefully this information has helped you realize that Whey Protein is the right choice for you!

Article Source: http://www.articlesbase.com/supplements-and-vitamins-articles/whey-protein-and-its-benefits-604375.html

About the Author:

Dominick Ciccone is software developer and an avid weight trainer who enjoys researching nutrition. He also writes for the site:

Thats’s The Whey Protein .

Comments (1)

The Mind-Body Benefits of Physical Fitness

October 8, 2008 at 7:08 am · Filed under Weight Management and Fitness

Exercise can help combat stress and potential illness
(ARA) – Stress from traffic, cell phones and balancing work/life is so pervasive today that it has become a driving force behind rising healthcare costs.

In a six-year study of more than 46,000 workers, depression and unmanaged stress emerged as the costliest risk factors in terms of medical expenditures. And, according to the American Institute of Stress, 75 to 90 percent of all doctor visits are stress-related.

When someone is under stress, adrenaline pours into the blood stream as part of our “fight or flight” response and muscles throughout the body tense in anticipation of a challenge. Immediate effects can range from a short temper to difficulty sleeping; long-term effects can be even more dangerous.

While impossible to eliminate stress from modern life, one can control the effect it has on the mind and body. People with increased levels of anxiety and nervous tension need to develop effective ways of coping with stress.

“Regular physical activity can help counter the potentially damaging effects of stress on the body and may help prevent stress-related illnesses,” says John McCarthy, executive director of the International Health Racquet & Sportsclub Association (IHRSA). “These activities provide a natural way to release tension in the body and will often lead to an automatic state of relaxation that naturally follows a good workout.”

The link between mind and body was accepted in ancient India, the birthplace of yoga, thousands of years ago. It has taken a while for Western fitness experts to embrace the idea, however, the concept of holistic health and fitness is rapidly gaining popularity and acceptance. In a survey of health clubs belonging to IHRSA, twenty-three percent offer classes specifically geared to wellness and stress reduction.

In health clubs across the country, the trend is moving away from classes focusing simply on muscle and cardiovascular training to ones that include overall wellness and whole-body maintenance. Over the past few years, more and more people have discovered the benefits of workouts that stimulate the emotions as well as the muscles.

Classes such as yoga, Pilates and martial arts fill up as quickly as health clubs put them on the schedule. According to IHRSA, participation in yoga classes at U.S. health clubs increased by 200 percent between 1998 and 2000.

This mind-body approach appeals to individuals at all different fitness levels. Consumer research shows that an impressive number of American health club members cite holistic motivations for working out. Better-than-half (54%) said that when they exercised regularly, they feel like they have their overall act together, while 38 percent said that when they do not exercise regularly, they just don’t feel right.

Top 5 Non-Physique Related Reasons for Exercise

(Base: Americans who participate in physical activities at least occasionally; % say primary reason for exercise)

1. For fun/enjoyment (49%)

2. To prevent health problems (36%)

3. To reduce stress/tension (31%)

4. To relax (30%)

5. To help with current medical problems (27%)

“As more and more health clubs offer programs that benefit the mind as well as the body, it has become much easier to find a place to practice tai chi, yoga, Pilates and more,” notes McCarthy. “I think people who have not visited a health or fitness club lately will be surprised by the variety of classes available at their local gym.”

In many cases, clubs now offer classes to non-members for a small fee.

Courtesy of ARA Content

Leave a Comment

Lose Weight the Protein Whey

September 20, 2008 at 3:52 pm · Filed under Diet and Nutrition, Healthy Recipes, Weight Management and Fitness

(ARA) – Every year it seems there is a new dieting trend. Most recently, high protein, low carbohydrate (high-fat) diets have become all the rage. Some people swear by them while others are skeptical about their effectiveness and safety.
However, a diet based on increased (but not excessive) levels of protein has been shown in a number of studies to give an added boost to dieters by helping them increase weight loss, increase loss of body fat, and reduce the loss of muscle tissue. Many experts recommend a diet containing 25 to 35 percent protein for weight loss and between 20 to 25 percent protein for weight maintenance. In both cases, the protein should be high quality protein.

But how can people easily add more protein to their diets without overdoing it? Whey protein is one great option to consider.

“Whey protein is a high quality, complete protein source with little to no fat that can help control hunger and weight,” says Dr. Julie Miller Jones, a professor of nutrition at the College of St. Catherine in St. Paul, Minn.

Usually found in a powdered form, this concentrated dairy protein can easily be added to many foods and recipes. One form of whey protein, whey protein isolate, contains less than 1 percent lactose and is often recommended for vegetarians and for those who are lactose or gluten intolerant.

Let’s take a look at four ways that whey protein can help with weight loss.

1. Protein requires more energy to digest than other foods (called the thermic effect of food). This helps use more calories and hence may help with weight loss.

2. Also, high quality proteins such as whey protein help to preserve lean muscle tissue while you lose fat. If your body doesn’t get enough protein and the important essential amino acids on a daily basis it will “steal” them from existing muscle tissue.

3. Protein also helps to slow down the absorption of glucose into the bloodstream. This in turn reduces hunger by reducing insulin levels and making it easier for the body to burn fat.

4. Protein has a greater ability to promote satiety than do fat and carbohydrates. Whey protein contains a special component called glycomacropeptide, or GMP. GMP helps promote the release of CCK, which is an appetite-suppressing hormone. This may help you feel full and hopefully stop eating sooner.

In addition to weight loss, another important side benefit of whey protein is its ability to support the immune system. It promotes the formation of glutathione, an anti-oxidant, which plays a key role in supporting the immune system. This is especially important during periods of stress and disease and for individuals who exercise aggressively or smoke.

Here are some ways to easily incorporate protein (using whey protein) into your diet.

  • Turn your morning smoothie into a satisfying “fat burner” by combining whey protein, skim milk and fresh or frozen fruit. The dairy calcium provided by the milk makes it even more of a plus in regards to weight loss. Blend and enjoy!
  • Make a healthy “home from school” snack by mixing together 1 box (4 serving size) of regular or sugar-free instant JELL-O(R) pudding with 2 servings of natural, vanilla, or chocolate whey protein powder. Add 2 1/2 cups skim milk and mix according to the directions on the box. Refrigerate for 15 minutes and serve.
  • Prepare a delicious whipped topping for fruit and desserts. This recipe was created by Dr. Richard Ya Deau, a retired oncology surgeon.

40 grams of unflavored, unsweetened whey protein powder
16 ounces low fat milk
8 crushed ice cubes
1 tablespoon sugar or artificial sweetener, such as Splenda(R)
1 teaspoon vanilla extract

Add all of the ingredients to a food processor and mix until stiff peaks are formed. Use as a replacement for the higher fat version of whipped cream.

Whey protein is readily available in health food stores, natural food stores, and many fitness centers. For more recipes and information contact the Whey Protein Institute at www.wheyproteininstitute.org or call their toll-free number, (866) WHY-WHEY.

Courtesy of ARA Content

——————————————————-

Shop for Whey Protein

We recommend using Stevia, as an all natural sugar substitute
Shop for Stevia

———————————————————–

EDITOR’S NOTE: The following sources were used for this article:
Skov AR, Toubro S, Ronn B, Holm L, Astrup A. Randomized trial on protein vs carbohydrate in ad libitum fat reduced diet for the treatment of obesity. Int J Obes Relat Metab Disord. 1999 May;23(5):528-36.
Parker B, Noakes M, Luscombe N, Clifton P. Effect of a high-protein, high-monounsaturated fat weight loss diet on glycemic control and lipid levels in type 2 diabetes. Diabetes Care. 2002 Mar;25(3):425-30.
Layman, DK. 2002. Emerging health benefits of dietary protein and its role in weight management. American Dietetics Assn Oct 21, 2002.
National Academy of Sciences. 2002. Macronutrient Report. Washington DC: NAS Press.
Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995 Sep;49(9):675-90.
Burton-Freeman B, Davis PA, Schneeman BO. Plasma cholecystokinin is associated with subjective measures of satiety in women. Am J Clin Nutr. 2002 Sep;76(3):659-67.
Gautsch TA, Kandl SM, Donovan SM, Layman DK. Growth hormone promotes somatic and skeletal muscle growth recovery in rats following chronic protein-energy malnutrition. J Nutr. 1999 Apr;129(4):828-37.
Cui H, Yang Y, Bian L, He M. [Effect of food composition of mixed food on glycemic index] Wei Sheng Yan Jiu 1999 Nov;28(6):356-8.
Luscombe ND, Clifton PM, Noakes M, Parker B, Wittert G. Effects of energy-restricted diets containing increased protein on weight loss, resting energy expenditure, and the thermic effect of feeding in type 2 diabetes. Diabetes Care. 2002 Apr;25(4):652-7.
Holt SH, Miller JB. Increased insulin responses to ingested foods are associated with lessened satiety. Appetite. 1995 Feb;24(1):43-54.
Eisenstein J, Roberts SB, Dallal G, Saltzman E. High-protein weight-loss diets: are they safe and do they work? A review of the experimental and epidemiologic data. Nutr Rev. 2002 Jul;60(7 Pt 1):189-200.
St Jeor ST, Howard BV, Prewitt TE, Bovee V, Bazzarre T, Eckel RH. Dietary protein and weight reduction: a statement for healthcare professionals from the Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism of the American Heart Association. Circulation. 2001 Oct 9;104(15):1869-74.
Burke DG, Chilibeck PD, Davidson KS, Candow DG, Farthing J, Smith-Palmer T. The effect of whey protein supplementation with and without creatine monohydrate combined with resistance training on lean tissue mass and muscle strength. Int J Sport Nutr Exerc Metab. 2001 Sep;11(3):349-64.

Leave a Comment

Are You Leading a Healthy ‘Whey’ of Life?

September 20, 2008 at 3:37 pm · Filed under Diet and Nutrition, Weight Management and Fitness

ARA) – When many of us hear the word “whey,” we remember the old nursery rhyme about Little Miss Muffet. We know now that Little Miss Muffet was a lot smarter than we gave her credit for. She learned early on about the benefits of whey protein.

Whey protein is a high quality source of protein for everyone — no matter what the age. Over the past 20 years, a number of studies have demonstrated the positive impact whey proteins have on improving health through good nutrition. Let’s take a look at the top 10 reasons why it may be desirable for you to add whey protein to your diet.

1. Support Your Immune System — Whey proteins contain high levels of the amino acid cysteine, which is needed to help the body produce glutathione, a powerful anti-oxidant that plays a key role in maintaining immune health. In fact, one of the first symptoms often noticed in individuals with autoimmune diseases, such as HIV, is a decline in glutathione levels. Numerous studies have demonstrated the positive effects of whey protein supplementation on individuals with various types of cancer, chronic fatigue syndrome, and HIV. One recent study found that whey proteins inhibited the growth of breast cancer cells in a test tube. Another study showed a reduction in the size of cancer tumors in some patients when they consumed a whey protein product that delivered 24 grams of pure whey protein per day.

2. Make Infant Formula Closer to Breast Milk — Whey protein contains alpha-lactalbumin, which is the main component in human breast milk. For this reason, whey protein is a key ingredient in many infant formulas and therefore is often one of the first proteins consumed by infants. There is also good news for new mothers. According to the Journal of Pediatrics, whey protein formulas have been shown to help reduce the duration of crying spells in infants with colic.

3. Benefit Cardiovascular Health — Certain specific types of hydrolyzed whey protein show promise in helping to naturally reduce blood pressure. While whey proteins should not be substituted for prescription medication, they may be a good complement to your current program. Look for more information later this year.

4. Enhance Physical Performance and Help Create a More Desirable Body Mass Composition — The demand for branched chain amino acids (BCAAs) increases during extended periods of exercise and added stress, which can lead to fatigue and reduced physical performance. It can also have a negative effect on the immune system. Whey proteins are naturally high in BCAAs and being easy to digest, they quickly provide the body with high quality protein and BCAAs.

5. Contribute to a More Positive Mental Outlook and Better Performance — Scientists have learned that stress causes the serotonin levels in the brain to decrease and this can contribute to mood disorders, such as depression. A recent study showed that a diet including alpha-lactalbumin enriched whey protein was helpful in improving mood levels and in increasing serotonin levels in the brain. Alpha-lactalbumin is the second most abundant component in whey protein and it is high in tryptophan.

6. Provide High Quality Protein For Those on Lactose, Casein or Gluten Restricted Diets– Whey protein isolate is the purest form of whey protein and is made up of over 90 percent protein. It contains only trace amounts of lactose therefore individuals with lactose intolerance can safely take whey protein isolate. It is also a great protein source for individuals with Celiac disease who are on gluten or wheat protein restricted diets.

7. Improve Dental Health — One of the components in whey protein, glycomacropeptide (GMP), has been shown to help reduce dental plaque and dental caries. It also has promise in the area of appetite suppression, as GMP stimulates the release of cholecystokinin (CCK), an appetite-suppressing hormone.

8. Build Stronger Bones — Osteoporosis, which affects over 25 million Americans, is a major health concern. Studies show that low protein intake, including lower levels of animal protein intake, was significantly related to increased levels of bone loss. Regular exercise and adequate amounts of protein and calcium in the diet can make a positive difference to bone health and may help to reduce the incidence of osteoporosis.

9. Help Protect Against Certain Types of Harmful Bacteria and Viruses — Lactoferrin, a minor component found in whey protein, is a known inhibitor of many forms of bacteria that may be responsible for digestive ailments including gastritis and ulcers. In addition, recent animal studies show promising results using concentrated lactoferrin to destroy Heliobacter pylori — the bacteria sometimes responsible for gastric reflux and certain types of cancer.

10. Aid Wound Healing — People who are recovering from surgery or are trying to heal a burn or wound often require additional protein in their diet. Exciting new research is being conducted that indicates certain whey protein components help promote the growth of new body tissue. This work is ongoing and still in the early stages.

Whey protein is readily available in a concentrated powder form and may be purchased in nutrition or health product stores, in many large grocery stores, or directly from suppliers on the Internet. There are many ways to consume whey protein as it can easily be added to water, juice or other liquids. It can also be added to softer solid foods, such as applesauce, or used as an egg replacement in many baking recipes.
An excellent resource to help you learn more about whey proteins is the Whey Protein Institute. You can visit their website, www.wheyoflife.org, or contact them by calling their toll-free number, (866) WHY-WHEY (949-9439).

Courtesy of ARA Content

Buy Whey Protein

References
- Anticancer Research, 2000, 20(6C):4785;
- Journal of Medicine, 2000, 31(5-6):283-302
- Pediatrics, 2000, 106, 6:1349-1354
- British Journal of Nutrition, 2000, 84:S33-S37
- International Journal of Sport Nutrition and Exercise Metabolism, 1998, 8(4):426-447
- American Journal of Physiology, 1999, 87(4):1381-1385
- Journal of Burn Care and Rehabilitation, 1998, 16:161-168
- American Journal of Physiological Regulatory Integrative Comp Physiol, 2000, 278:R1651-R1660
- Biochemical Cellular Biology, 2002, 80:113-117
- Dairy Council Digest, 1997, 68(3): 13-18
- Biochemical Cellular Biology, 2002, 80:113-117
- European Journal of Oral Science, 1999, 107:244-250
- American Journal of Clinical Nutrition, 2000, 71:1536-1544
- Journal of Bone and Mineral Research, 2000, 15:2504-2512

Leave a Comment