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Ali C

THE ROLE OF RED MEAT IN OUR DIET - 0 views

www.ij.co.za/...content.php

role meat human protein

shared by Ali C on 04 Dec 11 - No Cached
  • Red meat has played a significant role in human evolution and remains a core food in most people's diet Red meat is naturally nutrient rich and provides so many of the essential nutrients our body requires for optimum health. Red meat is full of goodness; it tastes great, is extremely versatile and it deliciously satisfies appetites, whether eaten as part of a main meal or a snack. The goodness found in red meat Often, we are not aware of all the many nutritional benefits to be found in the food we eat and red meat is probably one of those foods. However, it is a truly amazing source of so many nutrients that are essential for healthy bodies: Protein Red meat is a significant source of high-quality protein, providing all the essential amino acids necessary for healthy body functioning and particularly important for growing children. The protein in beef and lamb is highly digestible - around 94% compared with a 78% digestibility in beans and 86% in whole wheat. Iron Red meat is a very rich source of haem-iron which is needed to form haemoglobin which carries oxygen in the blood around the body. Oxygen is essential for producing energy from food to help the body function. The haem-iron in red meat is well absorbed compared to non-haem iron in plant foods. Zinc Red meat is a good source of zinc; an essential nutrient for the immune system, growth and wound healing. The zinc in red meat and other animal foods is better absorbed than from most plant foods. Omega-3 fatty acids After fish, red meat has the second highest contribution of omega-3 and is an important natural resource of this nutrient. Omega-3s are essential to the healthy functioning of the nervous system and important to heart health.
    • Ali C
      Ali C on 04 Dec 11
       
      A great website that goes in depth with meat and its effects on our human body.
Wasif H

Bodybuilding.com - The Top 25 Ways To Pack On Serious Mass! - 2 views

www.bodybuilding.com/...anthony1.htm

bodybuilding ways pack mass strong lean body healthy growth athletes

shared by Wasif H on 02 Dec 11 - No Cached
  • What did you just say? Eat 6 times per day? Yes, that's right! Don't think that you are going to gain quality size eating 3 square meals per day. The only type of mass you will put on eating this way will be the fat type, and this is not our objective. There is no way that you can reach your caloric or your macronutrient needs eating 3 meals per day. If by some magical reason you can eat them in 3 meals, than you will be so full and bloated, you won't be able tie up your own shoes let alone pound out some heavy deadlifts.
  • Water is very important for many reasons. Water is good for you believe it or not. It has many health and performance benefits. It keeps your organs functioning properly, clears toxins, reduces excess sodium from your body, and it hydrates your muscle cells. It even liberates fat stores on your body so they are burned off as an energy source. Dehydration will cause a major decrement in performance. Even a 2% state of dehydration will cause your performance to go out the window
  • Sleep
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  • Consume Enough Protein "I eat enough protein. I probably ate around 50 grams today." Now if this sounds like you, we are in some serious trouble. That is unless you are a 60-pound child whose major energy expenditure for the day is playing with your Tonka Trucks. Ok, down to the serious stuff here. If you don't eat optimal amounts of protein, you will never put on the muscle mass that you so much desire. You are also hindering your strength gains as well. If you are going up a weight class and you aren't eating the proper amount of protein, guess what?
  • have some of my athletes consume between 1.25-1.5 grams of protein per pound when trying to pack on size.
  • # 5 Maximize Your Carbohydrate Intake
  • # 6 Bump Up Your Fat Intake
  • Milk…It does a body good! You should have known this would be on the list. Milk is the drink of all strength champions throughout history.
  • I knew you would like this one. What true powerlifter wouldn't? Now again, don't get me wrong here. The point is that you should increase you lean meat consumption during a mass phase. Note I said lean meat consumption. This doesn't include bacon, ham, sausage, deli meats, beef jerky, or pepperoni sticks.
  • Jason Levitt on 02 Dec 11
     
    Wasif, I am glad that you are finding the Livestrong website to be of great use to you! Mr. Levitt
Aninder S

Lack of sleep can make you sick - 0 views

www.canada.com/...story.html

lack of sleep

shared by Aninder S on 03 Dec 11 - No Cached
  • An extra hour or two of sleep seems so ... optional. Yet, lack of sleep is implicated in obesity, poor heart health and mental illness.
  • Lack of sleep can trigger certain epileptic seizures. Strokes and heart attacks occur more often in the last third of the night.
  • Stay awake just 17 hours and your brain behaves as though you have a blood alcohol level of 0.05, the legal limit for drunkenness in most European countries.
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  • So don't be too quick to dismiss that apparently lazy teenager, doddering senior or dissolute employee -- there may be sleep-health issues lurking in the background.
  • Students, workaholics, hassled parents and diehard partiers listen up -- a single all-nighter or a week of four or five hours sleep per night impairs your mental and physical performance as if you had a blood alcohol level of about 0.1, over the legal limit of 0.08 for driving in British Columbia.
    • Aninder S
      Aninder S on 03 Dec 11
       
      Being in high school, we do tend to get bogged down with work and sacrifice the time we have to sleep, to study for our courses. This article shows us that we're absolutely nothing without our sleep, and we need it ti keep us functionally properly. 
Joti P

Balanced Diet Nutrition - Nutrition, Function, Side Effects - NY Times Health Information - 0 views

health.nytimes.com/...overview.html

shared by Joti P on 02 Dec 11 - Cached
    • Joti P
      Joti P on 02 Dec 11
       
      This article really describes what food you should and should not be eating when you want a balanced diet. 
  • Growth and development
  • Fruit group
  • ...8 more annotations...
  • Vegetable group
  • unbalanced diet can cause problems with maintenance
  • A balanced diet means getting the right types and amounts of foods and drinks to supply nutrition
  • balanced diet that is low in saturated and trans fats, cholesterol, added sugars, salt, and alcohol
  • Balance your calorie intake with exercise.
  • Eat 2 cups (4 servings) of fruit
  • Eat 3 ounces or more of whole-grain products per day.
  • Avoid trans fatty acids,
Anita B

Protein In Your Diet | LIVESTRONG.COM - 0 views

www.livestrong.com/...388398-protein-in-your-diet

recommended amounts protein functions

shared by Anita B on 18 Jan 12 - No Cached
  • The protein you obtain from your diet plays numerous roles in your body. Protein contributes to your connective tissue and helps your body build muscle, which allows you to stand and walk. Protein also helps your body synthesize enzymes and some hormones. Proteins help your body maintain acid-base and fluid balance. Your body also relies on protein as part of your immune response to help destroy potentially harmful substances.
    • Anita B
      Anita B on 18 Jan 12
       
      Protein is a crucial part of ones diet. Proteins allow us to fulfill everyday routines just like walking. But what i always wonder is how much do we really need?
    • Anita B
      Anita B on 18 Jan 12
       
      Since every persons body is different, everyone needs different amounts of protein! It is said that: 1. consume 0.8 g of protein for every kg of body weight 2. from your calories intake, about 10 to 35 percent should be proteins
  • protein foods, such as ground beef, full-fat cheese and whole milk, are also high in saturated fat. If you consume too much of these types of protein-rich foods, it can lead to increased cholesterol and triglyceride levels and increase your risk of heart disease
    • Anita B
      Anita B on 18 Jan 12
       
      I never really thought about this point made here, but infact it's true. Sometimes people that are low on iron begin eating ground beaf etc. but dont actually realize that there foods are high in saturated facts. I've actually seen this with one of my family friends. She is low on iron and eats a great amount of ground-beef!
Wasif H

How Much Protein Do You Need When Lifting Weights? | LIVESTRONG.COM - 0 views

www.livestrong.com/...-you-need-when-lifting-weights

protein lifting weights body fitness healthy

shared by Wasif H on 06 Jan 12 - No Cached
  • Protein serves a number of functions in the body. This nutrient is essential for the proper growth and repair of muscle tissue, as well as all other bodily tissues.
  • There has been some debate about how much protein the body needs for optimal gains in muscle mass, although recent guidelines, as of February 2011, suggest that it's less than previously thought.
  • Recent guidelines, as of February 2011, suggest that the ideal protein intake for strength-training athletes is in the range of 0.7 to 1.0 g of protein per 1 lb. of body weight each day.
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  • This translates to about 28 to 40 calories from protein per 1 lb. of body weight each day. Previous recommendations have suggested protein intake in excess of 1.5 g per 1 lb. of body weight.
  • Protein is composed of amino acids, which provide protein with its ability to promote tissue growth and meet other bodily needs. The body can produce many of these amino acids on its own, although nine are deemed "essential" because the body can not manufacture them. The best sources of protein for building muscle are those that contain all nine essential amino acids. Meat, eggs, dairy products and soy have all essential amino acids.
  • Whey and casein protein are two popular protein supplements in the fitness industry. Both of these proteins come from milk extract and can be effective stimulants for new muscle growth, especially when combined with carbohydrates.
  • If you are not a weightlifter, you still need a certain amount of protein each day. Most healthy adults need 0.4 to 0.5 g of protein per 1 lb. of body weight each day
  • Endurance athletes, on the other hand, need about 0.6 to 0.7 g of this nutrient per 1 lb. of body weight. Protein should generally account for about 10 to 15 percent of your total calories daily.
Wasif H

Bodybuilding.com - How More Protein Equals You Being More Lean! - 0 views

www.bodybuilding.com/...-protein-equals-leaner-you.htm

workout protein body fitness healthy being lean

shared by Wasif H on 06 Jan 12 - No Cached
  • Protein is second to only water as the most abundant nutrient in the human body. All living tissue is made of 22 amino acids, amino acids that are only present in protein
  • The amino acids into which proteins are broken down to maintain the health of skin, mouth, eyes, hair; stabilizes appetite; necessary for carbohydrate metabolism; weight control, essential for normal functioning of the heart, nerve tissues, muscles, digestion, learning capacity, replacement of old cells and growth.
  • These amino acids work to repair muscle tissues and structures that are damaged during life and exercise. Cellular waste if not destroyed causes a bevy of ailments/disease and hinder the bodies metabolic processes.
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  • ncomplete proteins come from "plant products", beans, rice, etc. They must be combined in order to supply the body with the 9 essential amino acids it needs. Ladies and gentlemen, now that you see how important consuming protein is let's look at how much should be consume and what types.
  • The world health organization and many national health agencies have independently conducted studies, which (even though they differ slightly) all conclude our daily protein requirement should be between 10% to 15% of our daily caloric intake. If you eat 2000 calories a day that equates to 50 to 75 grams of protein.
  • Protein needs of individuals vary in nature. To estimate your personal protein needs you will need to take your current weight in pounds, divide it in half and then subtract 10. The result is a rough estimate of how much protein you should consume.
  • If you do not already do so, read food lables, then buy your food uncooked and cook it healthfully. If you do not take anything else from this article that last sentence is paramount.
  • your schedule is hectic and you are just too busy and do not have time to eat high protein foods then bars and powders can be substituted. A lot of bars on the market are loaded with other "not so good" man made additives, trans fats, aspartame, saturated fat content (over 3.5g), etc.
    • Wasif H
      Wasif H on 08 Jan 12
       
      The amount of protein when your not working out varies from each source. 
Paul McCarlie

Top Muscle Building Foods: Healthy Fats - 0 views

www.musclegaintruth.com/...muscle-building-foods.html

muscle building foods fats

shared by Paul McCarlie on 09 Jan 12 - No Cached
  • Fats are not good for you. This is the message that has been beaten into our brains for so long that we often do not recognize the truth that there are some beneficial fats
  • fats are among the best muscle building foods you can find
  • I'm not telling you that you can have an extra cheese pizza and fries for dinner every night.
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    • Paul McCarlie
      Paul McCarlie on 09 Jan 12
       
      Oh shoot
  • Most people consider saturated fats to be unhealthy, but they can elevate your mood and improve brain functioning.
  • Trans fats, which are found in foods fried in hydrogenated oils such as French fries, are definitely not some of the top muscle building foods. Actually, they should be completely eliminated from your diet.
Gurkirat S

The Difference Between Good and Bad Carbohydrates | Healthy Life Journal - 0 views

healthylifejournal.org/...een-good-and-bad-carbohydrates

difference good bad carbohydrates

shared by Gurkirat S on 10 Jan 12 - No Cached
    • Gurkirat S
      Gurkirat S on 10 Jan 12
       
      Carbohydrates are one the basic nutrients your body needs so it can function properly. Bad carbohyrdrates are refind as simple sugar. The bad carbohydrates give you a rise in your blood sugar and also cause you increase/gain weight. Which can also lead to diabetes. Good carbohydrates do not rise your blood sugar they help keep it in control.
Wasif H

How Long To Gain Strength? | LIVESTRONG.COM - 0 views

www.livestrong.com/...6014-how-long-to-gain-strength

strength program training definition muscle young

shared by Wasif H on 05 Jan 12 - No Cached
  • While bicycling, jogging and other aerobic workouts are ideal for improving your heart function and lowering your risk for stroke, you'll need to dedicate time each week to resistance exercise --- also called strength training --- in order to build stronger muscles and overall body strength.
  • Machine weights or free weights like barbells represent the primary tools for resistance workouts, although your strength also increases when you stretch resistance bands or carve out time for pushups and pullups.
  • Your timeline for improved strength depends on the intensity of your resistance workout, as well as how often you visit the gym, according to Dr. Ed Laskowski, a Mayo Clinic fitness specialist. Lifting weights for 20 minutes on three days each week is sufficient to gain larger muscles and better strength.
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  • Although online bloggers often suggest that lifting multiple sets is necessary, your body gains the same benefit from one set of each exercise. An appropriate weight is one that fatigues your muscles after between 12 and 15 repetitions
  • Although a disciplined routine typically produces higher strength levels in about a month, you'll hinder your progress if you test your muscles two days in a row. Resistance exercise promotes strength through a cycle of exhaustion and regrowth.
  • An effective workout tires your muscles and triggers an alarm response --- or an adaptation process that allows the muscles to adapt to the challenge and strengthen for increased activity. Any muscle tested to a healthy level of fatigue often causes soreness and needs a minimum of 48 hours of rest. Your best chance to continue strength development and avoid muscle deterioration comes with a schedule that lets you work the muscle in your upper body on day and your lower-body muscles in the following workout.
  • You'll have the greatest chance to meet your strength-building timeline by warming your muscles prior to a resistance workout with up to 10 minutes of mild aerobic exercise, including a brisk walk. Stretching your muscles at end of a workout is also beneficial in order to reduce discomfort and stiffness. Begin a resistance regimen only with your physician's consent.
Aninder S

Extra Sleep Improves Athletic Performance - 0 views

www.sciencedaily.com/...080609071106.htm

Sleep Physical Activity

shared by Aninder S on 08 Jan 12 - Cached
  • Participants in this ongoing study were five healthy students on the Stanford University men’s and women’s swimming teams
  • For the first two weeks of the study, the students maintained their usual sleep-wake pattern
  • The athletes then extended their sleep to 10 hours per day for six to seven weeks.
  • ...13 more annotations...
  • Athletic performance was assessed after each regularly scheduled swim practice. After obtaining extra sleep, athletes swam a 15-meter meter sprint 0.51 seconds faster, reacted 0.15 seconds quicker off the blocks, improved turn time by 0.10 seconds and increased kick strokes by 5.0 kicks.
  • The study also monitored daytime sleepiness and weekly changes in mood
  •  Daytime sleepiness decreased significantly with extra sleep, while mood improvements related to getting extra sleep included higher ratings of vigor and lower ratings of fatigue.
  • Typically, many athletes accumulate a large sleep debt by not obtaining their individual sleep requirement each night, which can have detrimental effects on cognitive function, mood, and reaction time
  • These negative effects can be minimized or eliminated by prioritizing sleep in general and, more specifically, obtaining extra sleep to reduce one’s sleep debt.”
  • Mah and colleagues reported similar results in a previous study of six players on the Stanford men’s basketball team
  • also has worked with the football, tennis, golf, cross country, and track and field teams at Stanford.
  • It is interesting to note that many of the athletes in the various sports I have worked with, including the swimmers in this study
  • Make sleep a part of your regular training regimen.
  • Extend nightly sleep for several weeks to reduce your sleep debt before competition.
  • Maintain a low sleep debt by obtaining a sufficient amount of nightly sleep (seven to eight hours for adults, nine or more hours for teens and young adults).
  • Keep a regular sleep-wake schedule, going to bed and waking up at the same times every day.
  • Take brief naps to obtain additional sleep during the day, especially if drowsy.
Aninder S

Extra Sleep Improves - 0 views

Extra Sleep Improves Athletic Performance: It's one thing to fall asleep during class because of boredom or loss of interest and not have the teacher notice, but during physical activities at scho...

started by Aninder S on 08 Jan 12 no follow-up yet
Anita B

Omega-3 fatty acids - 0 views

www.umm.edu/...omega-3-000316.htm

protein macronutrient omega-3

shared by Anita B on 09 Feb 12 - Cached
  • Clinical evidence is strongest for heart disease and problems that contribute to heart disease, but omega-3 fatty acids may also be used for:
    • Anita B
      Anita B on 09 Feb 12
       
      high cholestrol
    • Anita B
      Anita B on 09 Feb 12
       
      high blood pressure
    • Anita B
      Anita B on 09 Feb 12
       
      heart disease
    • Anita B
      Anita B on 09 Feb 12
       
      diabetes
    • Anita B
      Anita B on 09 Feb 12
       
      Rheumatoid arthritis: a disease which causes the inflammation of the joints
  • Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems.
    • Anita B
      Anita B on 09 Feb 12
       
      I actually never realized how important omega-3 fatty acids are until now ! I never knew they helped so many ways such as normal growth and developement.
Justin D

Youth Sports Training - Strength Training & The Young Athlete - 0 views

www.y-coach.com/strengthtrain.html

youth training strength exercises weights lifting growth

shared by Justin D on 23 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    There are several factors to consider when programming strength training for young athletes. - 1. Central Nervous System Maturity - The true argument with respect to children and weight lifting should not be based on the maturity (or in this case immaturity) of the child's muscular system, but rather the advancement of the child's CNS. Within proper application of load, volume and intensity, a child's muscular system will not be compromised by weight training activities. However, a lack of motor control (a function of the CNS) will affect the child's ability to perform weight-training exercises safely. It is therefore the maturity of the CNS that is the ultimate determining factor. 2. Cross Section Of Muscle - A larger muscle infers a greater strength potential. While hypertrophy of this sort is not hormonally possible with pre-adolescent athletes, this fact is why I advocate that early adolescent athletes train with hypertrophy-based responses in mind. 3. Biological Maturity - Biological age, unlike a child's chronological age, is not actually visible. Biological age is based in large part to the "physiological development of the various organs and systems in the body" (Bompa, 2000). For example, the adequate development of bone, the efficiency of the heart and lungs to transport oxygen; these are examples of items that comprise biological age. This becomes important when determining the volume or intensity of the training program for the young athlete. 4. Hormonal Issues - Androgenic (muscle building) hormones are low in pre-adolescent athletes. This means that hypertrophy-based responses are all but impossible. Strength gains are however, very possible. 5. Technical Issues - Providing a proper foundation of the technical merits of strength training is paramount when working with youngsters.
Justin D

Cardio Exercises Hockey - 0 views

diigo.com/0lcnk

hockey cardio exercises

shared by Justin D on 22 Nov 11 - No Cached
  • Justin D on 22 Nov 11
     
    This is a plyometrics exercise which is very helpful in hockey and other sports.
  • Justin D on 09 Jan 12
     
    Plyometrics (also known as "plyos") is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric exercises may also be referred to as explosive exercises. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal.
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