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Wasif H

Bodybuilding.com - The Refueling Factor: How Many Carbs Post-Workout? - 0 views

www.bodybuilding.com/...w-many-carbs-post-workout.html

carbs factor calories nutrition repairement lean healthy

shared by Wasif H on 06 Jan 12 - No Cached
  • Yet they're doing the same thing you've been told to do your entire lifting career: Consume carbohydrates post-workout.
  • While the idea of carbohydrate-laden post-workout nutrition is a sexy sell to athletes and physique enthusiasts alike, where does it come from, and what does it mean?
  • Pretty much everyone who works out shares three basic post-workout recovery goals: To begin the recovery process To support muscle growth To support our hormones and metabolism after a hard training session
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  • As a result, your goals are to optimize fat burning and muscle building alike.
  • If you're an endurance athlete, I recommend consuming half of your daily carbs post-exercise. Assuming you're training for a upcoming endurance event, I'd advise consuming 3 to 4 grams of carbohydrates per pound of your bodyweight.
  • To sum it all up, if you want to optimize your physique and health, follow a strict low-carbohydrate approach post-workout for a few days, followed by a large refeed meal.
  • hat's because of the role that carbohydrates and insulin play in tumor development, cholesterol issues, diabetes, and various other factors11.
Paul McCarlie

Staying skinny all about your attitude | The Post and Courier, Charleston SC - News, Sp... - 0 views

www.postandcourier.com/...skinny-all-about-your-attitude

staying skinny attitude post courier charleston news sports entertainment

shared by Paul McCarlie on 10 Jan 12 - No Cached
  • The things that make you slim are not what keep you slim. You need a different skill set.
  • o stay slim, it turns out, you need to stay positive, regularly giving yourself praise, rewards, pep talks and back pats for staying on track. Forget modesty. Tell yourself daily, "Great job!"
  • Find new thrills
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  • Love your new body.
  • Adopt a "can do" philosophy.
  • Learn to say "Ahh," not "Oh, no."
  • Check the scales.
  • Find 8.5 minutes a day
    • Paul McCarlie
      Paul McCarlie on 10 Jan 12
       
      basically stating that in order to stay skinny, you need to be positive
  • Paul McCarlie on 10 Jan 12
     
    about the connection between weight loss and attitude
Aninder S

College students' pe - 0 views

College students' performance suffers from lack of sleep - USATODAY.com: Most of us will be going onto post-secondary education and will get caught up in the work that we have to do. It has become...

started by Aninder S on 08 Jan 12 no follow-up yet
Justin D

A Nutrition Plan For Athletes | LIVESTRONG.COM - 0 views

www.livestrong.com/...90034-nutrition-plan-athletes

nutrition plan

shared by Justin D on 27 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    Teenage athletes should include protein with all or most meals and snacks. Protein is an essential nutrient needed in the body for the growth, development and repair of muscles and body tissue. Protein is particularly beneficial following a workout, as it aids in rebuilding muscle fibers broken down during an intense or prolonged exercise session. This boosts the strength of muscles in addition to increasing muscle mass and size. With adequate recovery, the body is better able to perform optimally during a workout the following day with less risk of fatigue, soreness or possible injury. Incorporate protein into daily meals by eating eggs for breakfast, a chicken salad for lunch, low-fat yogurt and string cheese for snacks and a serving of lean beef, turkey or fish for dinner. A post-workout protein shake made with low-fat milk, a banana and protein powder may also help athletes who have trouble meeting caloric needs through food.
Aninder S

Body mass index, ove - 0 views

Body mass index, overweight or obese, self-reported, adult, by age group and sex: This article is different from other BMI records, in that it doesn't give you the normal BMI for each age group, b...

started by Aninder S on 08 Jan 12 no follow-up yet
Wasif H

Bodybuilding.com - Carbohydrate Typing: How To Use Carbs To Optimize Athlete Performance! - 0 views

www.bodybuilding.com/...carbs_optimize_performance.htm

bodybuilding com carbohydrate typing how to carbs athlete performance

shared by Wasif H on 06 Jan 12 - No Cached
  • We know that for athletes to optimize their performance and be successful, they must consume efficient amounts of nutrients from carbohydrates... Here are a few facts and tips about carb loading, its importance, who benefits, and more. By: Chuck Rudolph, MEd, RD Nov 25, 2009 Email More Article Summary: Endurance athletes will benefit from optimizing glycogen stores. Performance athlete should keep glycogen stores packed at all times. Carbs are the primary energy source for intense endurance exercise. Performance is defined as "the execution or accomplishment of work, acts, feats, etc." Today, we know a lot about how nutrition can affect the strength, speed and performance of athletes. We also know that for athletes to optimize their performance and be successful, they must consume efficient amounts of nutrients from carbohydrates, fats and proteins throughout the day. The main question is, "How can nutrition go above and beyond for performance when taken pre, during and post intensive exercise/training?" Click Image To Enlarge. Athletes Must Consume Efficient Amounts Of Nutrients FromCarbohydrates, Fats And Proteins Throughout The Day. What Impact Does Nutrition Have On Performance? Most of us already know that carbohydrates are the most readily available nutrient for e
  • In fact, current research is advising endurance/intense training athletes to consume 0.5-1.0 grams of carbohydrate per minute (intensity pending) during training or competition. Trying to consume more carbohydrates has only indicated intestinal distress and it is believed that the type of carbohydrate is the limiting factor.
    • Wasif H
      Wasif H on 08 Jan 12
       
      this site had a lot of scientific knowledge about carbohydrates. I found it quite interesting that so much is involved for this .
Wasif H

How Much Protein Do I Need To Gain Weight & Muscle? | LIVESTRONG.COM - 0 views

www.livestrong.com/...o-i-need-to-gain-weight-muscle

protein weight muscle exercising before healthy food

shared by Wasif H on 06 Jan 12 - No Cached
  • The amino acids in the protein you eat, especially the essential amino acids your body cannot produce, stimulate muscle synthesis or the creation of new muscle tissue.
  • Men and women both need 1-½ to 2 g of protein per kilogram of body weight per day to gain muscle weight. However, you must include this protein intake as part of a dietary plan very high in calories. Men must first consume 50 calories per kilogram of body weight and women must eat 44 calories per kilogram of body weight just to maintain current body mass. Then, you must add 350 to 700 calories to that to build 1 to 2 lbs. of muscle per week.
  • The best protein powders contain 2 to 2-½ g of the essential amino acid leucine per serving. Leucine appears to trigger the onset of muscle protein synthesis more than other amino acids. Ensure you eat 3 to 9 g of leucine in each of your meals.
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  • Your pre- and post-workout meals should be in the form of a protein shake made with a minimum of 48 g of protein, skim milk and fruit
  • he protein in skim milk stimulates muscle synthesis better than the protein in soy milk. Carbohydrates like fruit enhance muscle tissue building when combined with protein powder. The amino acids in protein powders are more quickly absorbed into your bloodstream and your muscle cells compared to meat and chicken, optimally enhancing muscle growth.
  • Protein powders are dietary supplements and must not replace all the sources of protein in your diet. Healthy options of high-protein foods include lean chicken breast, turkey, mackerel, lean meat, low-fat dairy and salmon. Chicken breast, turkey and mackerel are high in magnesium, a mineral essential for optimal muscular contraction
  • Lean red meat is high in iron, necessary for effective transport and use of oxygen, giving you maximal energy. Low-fat dairy products are rich in calcium, another minimal necessary for muscular contraction. Salmon is rich in omega-3 fatty acids, which helps to reduce muscle soreness and inflammation.
  • Plant sources of protein like beans, rice, wheat, nuts and seeds are incomplete proteins. This means such plants are missing at least one essential amino acid. If you do not eat animal products, combine two different sources of plant protein such as beans with rice, seeds, corn, wheat or nuts. Consuming multiple sources of plant protein ensures you eat all the essential amino acids your body needs to build muscle.
Wasif H

Bodybuilding.com - Dissecting And Rebuilding Your Daily Nutrition! - 0 views

www.bodybuilding.com/...anthony17.htm

nutrition daily healthy food repairement calories training

shared by Wasif H on 06 Jan 12 - No Cached
  • Caloric intake is also very important for your strength levels. If your calories are too low for your energy expenditure you will be going backwards with your progress instead of forward.
  • f you are training hard and you are not taking in the optimal amount of protein that your body needs to recover and replenish from your hard workouts, much of your time in the gym will be wasted. This doesn't sound so good does it?
  • One very important thing your Dietician forgot is your pre and post workout nutrition plan. Where are they? What you eat before and after your training plays a major role in your success. If your nutrition plan doesn't have these included in them then you are definitely getting shortchanged on your results.
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  • Jack Up Your Fiber
  • You need to increase your daily fiber intake especially since you will be increasing your protein intake, as this will make sure to keep the plumbing in proper working order.
    • Wasif H
      Wasif H on 08 Jan 12
       
      Very good source , learned a lot information , would reccomend this 
Gurkirat S

Eating after exercise - - 0 views

www.hellomagazine.com/...exercise

eating exercise

shared by Gurkirat S on 09 Jan 12 - No Cached
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      It's important not to neglect your protein intake after excerise due to the fact that this will help strengthen muscles. For example, lean meant and hard boiled eggs are both good post-work out foods. You should also beware of the fats and sugars you are intaking. Remember after working out, you should aim to consume less than 15% fat.
Aninder S

Body mass index, overweight or obese, self-reported, adult, by age group and sex - 0 views

www40.statcan.ca/...health81b-eng.htm

Health Canadians BMI

shared by Aninder S on 06 Jan 12 - No Cached
  • 18 to 19 years 23.5 21.5 25.6 25.4 23
  • Males 28.9 23.5 32.3 30.0 28.0
  • Females 18.2 19.6 17.6 20.0 18.4
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  • 20 to 34 years 39.3 40.6 40.3 39.3 40.6
  • Males 47.8 50.0 47.9 46.8 48.3 Females 29.9 30.4 32.0 31.1 32.1
  • 35 to 44 years 50.8 51.2 51.8 52.8 52.7 Males 62.0 63.1 62.3 63.6 64.3 Females 38.8 39.2 40.9 41.4 40.3
    • Aninder S
      Aninder S on 06 Jan 12
       
      These numbers show that throughout the years on average the obesity rate in Canada has risen, not in all categories, but in the majority. I haven't posted all age groups, so just click on the link. These numbers also give the a legitimate reason as to why the government taxes so much on unhealthy (junk) food, whereas you don't get taxed on fruits and vegetables. If this system does work, then junk food will become more expensive than healthy food. Which is definitely a good thing. I think countries that don't impose such laws are seeing the most rise in obesity rates, take the US for an example. You can get a meal for $10 here at McDonald's, where in the states $10 could literally get you five meals. Also the states has no limit to coupons. You are allowed to use multiple coupons for one transaction for a single item, and get it totally free, in Canada one coupon per transaction. Finding coupons is not that difficult and you can virtually get things free in the states. Free and food always works with everyone, and it doesn't matter what the food may be.
Aninder S

College students' performance suffers from lack of sleep - USATODAY.com - 0 views

www.usatoday.com/...-09-16-sleep-deprivation_N.htm

Post-Secondary Education Sleep

shared by Aninder S on 08 Jan 12 - Cached
  • Colleges are starting to wake up to how sleep deprivation cuts into the academic and athletic performance of their students.
  • All-nighters have become a habit in higher education, but a handful of small new studies
  • Sleep (deficit) built up over just five nights can significantly stress the heart
  • ...6 more annotations...
  • Sleep experts say the amount of sleep each person needs is largely dependent on the individual: Some people can get by with only five or six hours. The National Sleep Foundation says adults need seven to nine hours a night.
  • A study this summer in the journal SLEEP examined the heart conditions of 39 adults, ages 22 to 45, whose heart rates were tested twice — the morning after a 10-hour sleep and then again after five consecutive four-hour sleeps — using a portable monitor.
  • Many students believe that it's a "rite of passage" to stay up all night during college and that "it's kind of fun," Thacher says.
  • if you use all-nighters, your GPA is slightly lower on average,
  • "You can't do your best work when you're sleep-deprived
  • "It's not common knowledge, because if people understood how much of a difference (getting more sleep) could make athletically," they'd incorporate it more into their lives and not focus solely on nutrition and exercise.
Aninder S

McDonald's Marketing Strategy - 0 views

macdonaldconsultingservices.com/...onalds-Marketing-Strategy.aspx

McDonalds Marketing Strategy

shared by Aninder S on 04 Jan 12 - No Cached
  • "everyday affordability" message that drives customers to McDonald's restaurants
  • integrated campaigns centered around such initiatives as the Olympics, the Kung Fu Panda film and fresh "I'm Lovin' it" ads
  • We are always looking to tomorrow and how do we get better?"  This type of thinking and marketing philosophy has always kept the fast-food giant in the black.
  • ...2 more annotations...
  • Each and every day, 47 million consumers worldwide visit McDonald's because they know and love the Golden Arches, Ronald McDonald and Big Mac sandwiches.
    • Aninder S
      Aninder S on 04 Jan 12
       
      It's hard to avoid such a tempting restaurant with so many costumers, open 24 hours a day, affordable food, and added chemicals that make the food tasting delicious and making you want to come back. My sister herself works at McDonalds and finds it quite difficult to resist the temptation of BigMac and fries. Yes McDonald's does provide jobs for many young people like her, but McDonald's does not teach the benefits of healthy living. 
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