Monday, January 29, 2018

6 Protein Myths That Are Messing With Your Diet

Nutrition experts weigh in on what most people misunderstand when it comes to protein
By MARKHAM HEID


If macronutrients were celebrities, protein would be BeyoncĂ©. You can't open a health magazine or diet book these days without being bombarded by the stuff—how to pump it into every meal, how to find it in powder form, how to pick the foods with the most of it.

It's true that protein can help you feel fuller, longer. It also aids muscle recovery, maintenance, and growth. "But just adding more protein to everything isn't healthy," says Jamie Baum, PhD, an assistant professor of food science and protein researcher at the University of Arkansas.

Here, Baum and other nutrition experts explain what most people misunderstand when it comes to protein.

Myth #1: More protein = more muscle

It's a fact that your body can't properly repair or generate muscle without the full suite of essential amino acids found in food sources of protein. But just eating protein isn't enough to build or maintain strength and muscle mass, Baum says. "You need exercise to do that," she explains. (Here's what a perfect day of eating enough protein looks like.)

Especially as you age, when muscle loss, or "wasting," increases your risk of mobility issues and serious falls, both aerobic and resistance exercise are necessary to help your body hold on to and build muscle, says Wayne Campbell, PhD, a professor of nutrition science at Purdue University.

Myth #2: All protein is created equal

Pretty much everything you put in your mouth (apart from water and soda) contains at least a little protein. But not all food sources of protein contain the essential amino acids your body requires to support muscle and cell health, Baum says.

"There's a huge difference between animal and plant sources of protein," she explains. "While animal foods"—meat, dairy, eggs, fish—"are complete sources of essential amino acids, plants are not." (Is animal protein causing your inflammation?)

Also, not all the protein packed into plants is bioavailable, she says. "The fiber in some plant sources of protein may prevent the digestion and absorption of some amino acids," she explains.

That said, you don't need animals in your diet to get the protein amino acids your body needs. But if you're eating a diet largely free of animal products, you need to put a little more thought into your menus, Baum says.

Try to combine legumes like beans, lentils, and peanuts with whole grains. Together, legumes and whole grains provide all the essential amino acids you require, says Winston Craig, PhD, professor emeritus of nutrition at Michigan's Andrews University.

Myth #3: The more protein you eat, the better

The average American eats roughly 80 to 90 grams of protein a day—roughly twice the daily amount recommended by the National Academy of Medicine, says Douglas Paddon-Jones, PhD, a professor of nutrition and metabolism at the University of Texas Medical Branch.

"If you're eating an omnivorous diet"—that is, a diet that includes both plants and animals—"protein inadequacy is really not an issue," Paddon-Jones says. (Here are 4 types of people who should be on a high-protein diet.)

Also, in terms of both building muscle and satisfying hunger, "there's a limit to how much protein your body can actually use," he explains. For most people, that limit is somewhere between 25 and 30 grams per meal, he says. That's roughly the amount in two eggs or a three-ounce portion of meat, according to USDA nutrition estimates.

Instead of trying to pack more protein into your diet, Paddon-Jones says most of us should look to redistribute the protein we're already getting. He points out that many of us eat little to no protein at breakfast and a heaping helping at dinner.

Rather than a big slab of beef with beans, rice, and other plant sources of protein in the evening, he recommends reducing your protein portions at night and adding some of that meat or veggie protein to your breakfast. 

Myth #4: You need protein right after a workout

Baum says she sees this misconception most among young men. These guys feel like they need to slam a supersized protein shake after every gym visit in order to maximize their workout gains.

"People in Arnold Schwarzenegger–type bodybuilding competitions probably need protein every 4 hours," she says. But for the rest of us, eating protein with our meals will provide our muscles with everything they need to take advantage of exercise, she says.

Research backs her up. A recent study on "protein timing" in the Journal of the International Society of Sports Nutrition found that downing the stuff right after a workout had no beneficial effects on muscle growth or strength, compared with eating the same amount of protein later with meals.

Myth #5: If you're tired, you probably haven't eaten enough protein

Feeling wiped out all the time could be a sign that your body's running low on protein. But this is only going to occur if your protein stores are very depleted—we're talking severe protein shortages, not cutting out protein for a meal or two, Campbell says.

If you're vegan (or otherwise avoiding animal sources of protein) AND you're wiped out all day AND your limbs seem to be getting skinnier even though your gut and waist size aren't changing, then it's possible you may not be consuming enough protein, Campbell says. (Talk with a dietitian.)

But in most cases, feeling tired probably has nothing to do with your protein intake, he says.

Myth #6: Eating more protein keeps your weight down

Baum says protein can increase "satiety"—or feelings of sustained fullness following a meal. But there's a limit to this effect. "You can still overdo it and eat too much protein, and it can still make you fat," she says.

If you're looking to add protein foods to your diet in order to knock down hunger and support muscle health, she recommends swapping carb calories for protein calories—as opposed to simply adding protein to whatever you're currently eating.

One example: If you usually eat a whole wheat bagel with cream cheese for breakfast, don't just add eggs or Greek yogurt to your plate. Instead, reduce your bagel portion to make room for those eggs or yogurt.

reprinted from prevention.com

Wednesday, January 3, 2018

7 Healthy Post-Workout Snacks To Throw In Your Gym Bag

By Team WR

You’ve been at the gym for almost an hour. Not only are you trying to motivate yourself to finish your workout strong, but you’re also worried about making the most of your efforts. There’s a lot that goes into physical health, but proper nutrition is right up there toward the top of the list. After a tough round of physical activity, your body begins to crave two things: protein and carbohydrates. Healthy snacks that incorporate this nutrient mix work to refuel tired muscles and prime them for the next sweat session.

Getting to the gym, or even making time for exercise can often be the hardest part about leading a healthy lifestyle. You’re busy with work, busy with family, busy with life in general – the last thing you need is to worry about is navigating the supermarket aisles in search for proper nutrition. To help take the rest a little easier for you, here are some delicious, on-the-go ideas for post-workout snacks you can throw right in your gym bag.

Fruit

Not only is this an obvious first choice since it’s easy and portable, but it’s also something that you probably already have on hand. Bananas are an excellent snack to have after a workout because they contain large amounts of potassium, an electrolyte lost while sweating. They also are a great form of a fast-acting carbohydrate. While some of you may think these are bad carbs, they can actually be quite beneficial here. Fast carbs can be your friend because they hit the bloodstream quickly and help restore the glycogen stores in your muscles. This starts the repair process and reduces soreness.

Protein Shake/Smoothie

Throw it in your shaker bottle, toss it in a gym bag—it’s as easy as that. There are so many options with these that you could almost have a different one for every day of the year. The benefit here is that all of your post-workout nutrition is in a liquid, meaning it requires less effort to digest and your body can absorb nutrients faster. Try out this recipe for a super easy, super delicious smoothie that’s protein-packed and ready to get you recovered.

Trail Mix

Another perfect snack if you’re crunched for time, dried fruit and nuts are a perfect combination because of the amount of essential, post-workout nutrients. Nuts are a go-to because of the added protein and healthy fats, while dried fruits have the fast carbs covered. Aim for a blend of various nuts, raisins, dried blueberries, seeds, and you’ll be good to go.

Jerky

Lean protein courses can be found in so many different foods, and this is a great example. Not only will jerky provide a ton of protein to build muscle (just 1 ounce has 10 grams of protein), but it also contains amino acids which help repair the small muscle tears which are a result of intense, prolonged exercise. The salt content in jerky is beneficial as well. Since salt helps our bodies retain water, this works to ward off dehydration.

Non-Fat Greek Yogurt

With more than 20 grams of protein in 1 cup, this is a post-workout staple. If you haven’t jumped on the Greek yogurt bandwagon, climb aboard. Plain Greek yogurt is incredibly versatile (you can use it in everything from smoothies and parfaits, to sauces and baking) so it can satisfy anyone’s taste buds. Make sure that the variety you’re choosing is natural and doesn’t contain any artificial sweeteners. The plain variety of Chobani is a great option. Afterall, it’s good enough for Olympians!

Hard-Boiled Eggs

Eggs are another great source of lean protein that most of you probably already have in your refrigerator. You can boil a large batch at the beginning of the week and throw them in a bag as you’re on the way out the door. Eggs are a fast-digesting form of protein, so having them within 30 minutes of finishing your workout will make sure you refueling properly. They also contain vitamin D which promotes calcium absorption. Stronger bones, stronger you!

Chocolate Milk

This childhood favorite is making a comeback in the fitness community, and it’s for good reason. Chocolate milk is essentially everything you need in a glass. It’s quickly absorbed by the body, contains adequate amounts of protein and carbohydrates, and the water content helps to rehydrate. For an extra boost of healthiness, try making your own chocolate syrup to mix in at home.

Try some of these healthy, post-workout snack ideas for yourself and you’ll be feeling refueled and recovered in no time. If you’re training for a marathon, or participating in a quick community 5K, proper nutrition is what will help you accomplish your goals and allow you to set the bar even higher next time.

reprinted from Women's Running


Monday, January 1, 2018

15 Foolproof Strategies to Stick to Your Fitness Resolutions

BY NICK ENGLISH | Greatist.com

January is always the busiest time of the year for gyms—you might even call it the fitness version of Black Friday. After a holiday season of eating, drinking, and being merry (often in excess), many gyms see their membership double each January. Regardless of all that enthusiasm, gym attendance is usually back to its normal, pre-New Year level by mid-February.

Perhaps that's because, for many of us, New Year’s resolutions are a bit of a joke: People break them before the year is out (a third won’t even make it to the end of January).

But you don’t need superpowers or an iron will to commit to being healthier this year. Whether your goal is to do 10 push-ups, run a marathon, or simply take the stairs more often—you can get there! Check out these tips to have your fittest year yet.

1. Write It and Measure It
Resolutions should be both specific and measurable. In fact, a recent study found that setting broad, vague, goals can make people depressed. Writing down your goals is not only a great way to accomplish them, but your list can also help you figure out the exact steps needed to get there.

"I want to lose weight" is a pretty common New Year’s resolution, but how exactly do you go from point A to point B? Instead, try setting a more specific goal. For instance: "I want to lose 10 pounds over the next six weeks by eliminating fast food meals and going to the gym three to four times per week. I'll then maintain my goal weight for six months before setting any other new goals."

Breaking down the goal’s components (with numeric benchmarks), and keeping a regular checklist will help solidify the task and keep you on track. Make your resolutions follow the SMART model: specific, measurable, achievable, results-focused, and time-bound.

2. Make Resolutions Manageable
A resolution shouldn’t be a fantasy. If you’ve never lifted weights before, attempting to hit the weight bench seven days per week is probably setting yourself up for disappointment. For most people, upending a lifetime of habits can’t happen overnight—even if that night is December 31. The reason is partly physiological; the brain just likes comfortable old habits over new, different ones.

The key to sustainable resolutions is to make small changes gradually. So if your goal is to go from never running to finishing a half-marathon, start training gradually. Begin by walking a few miles twice a week, and steadily increase the workload to jogging, and then running over several months.

3. Break Up the Goal
Resolving to do 10,000 push-ups in a year is pretty intimidating. But 192 push-ups every week… OK, that’s still pretty scary. But breaking it down to 28 per day looks a lot more manageable, right? A goal that’s either far in the future or far out of your comfort zone can be tough to start, so break the resolution down into achievable steps.

Better yet, give yourself several small resolutions throughout the year. For instance, instead of aiming to add 80 pounds to your bench press in a year, aim to add just over six pounds per month. Easier, right?

4. Treat Yo'Self!
When you hit those hard-earned benchmarks—one perfect pull-up, holding a headstand, the first week you managed to run 30 minutes a day—treat yo'self!

Choose a reward that won’t undo your hard work: a weekend getaway, a beach day, a mani-pedi, a massage (they're good for you), some new fitness swag, or a movie date. Regular treats divided by goal (or really, divided by anything) can help you reach those milestones faster than you previously thought possible.

5. Question Your Motives
A steady gym habit can result in six-pack abs, but superficial goals may lose their appeal after endless weeks of diet and exercise. Instead, try framing fitness as a direct path to health and happiness. Regular exercise has unexpected benefits including lowering cholesterol, boosting overall energy, and even increasing happiness. Bringing some deeper intentions to your workout can make all the difference in sticking to your goals.

Before hitting the gym, ask yourself some introspective questions: Why did you make this resolution? What do you want to achieve? Developing answers that elicit a powerful emotional response can help motivate your goals.

6. Ask for Help
Not knowing how to do a certain exercise is no excuse to write it off completely. If you’re curious about new techniques, or find some exercises that are too intimidating (looking at you, deadlifts!) book a session with a personal trainer to clear up confusion, help prevent injury, and learn to love new moves. Trainers and instructors are there to help, so don’t be self-conscious about asking for advice.

Another idea: If you already have a class you love, don't be afraid to stick around for a few minutes and ask the instructor about some of the moves you did.

7. Keep a Schedule
Time management is important for accomplishing any goal, and fitness is no exception. Early morning exercise is a great way to fit a workout into a busy day, and it may encourage healthier eating and more movement throughout the day.

But if waking up early is your idea of cruel and unusual torture, then sweating at 6 a.m. is probably not a sustainable system. Make your fitness routine work for you: Pick a time of day when you have energy, schedule a workout, rinse, and repeat.

8. Keep It Interesting
If your resolution is to exercise consistently three or four times per week, it’s time to think beyond the treadmill and the weight rack. Even for experienced gym rats, sticking to one or two types of exercise can get a little mind-numbing. Experiment with yoga, rock climbing, martial arts, team sports, kettlebells, and everything between. The more variety in your exercise program, the more fun it will be to follow, and the more likely you’ll find something you absolutely love.

The best way to test-drive a new form of exercise is to take a group class or book a session with a personal trainer—think of the extra cost as an investment in your health.

9. Hold Yourself Accountable
Stay on track by putting your money where your mouth is: Pay in advance for an exercise program that demands attendance. If working out with a trainer or group class isn’t your style, pencil in regular gym dates with friends or your partner to stay accountable. Knowing that someone’s waiting for you at the gym can prevent skipping workouts (or sleeping through them), and it’s a lot more fun than going it alone. Plus, according to some studies, sweating with a buddy improves results—even if it’s a virtual friend on a video game.

10. Choose the Right Tech
There are scores of gadgets and apps that can help motivate would be gym-goers, but the most useful might be those that connect the user with a community of health-oriented peers. After all, it’s easier to stay on the right path with a supportive community cheering you on. MyFitnessPal, RunKeeper, and Noom are great places to start tracking progress and setting new goals, and the apps are well known for their online communities.

Looking for a simpler approach? Try Commit, a super simple app that asks the user, every day, if they’ve achieved a goal they've set. The app features a progress bar that tracks how many days you’ve committed to your goal in a row.

11. Think Outside the Box
Exercise doesn’t have to be a formal activity. If your New Year’s resolution is to simply be more active and burn more calories every day, there are plenty of creative (and free) ways to achieve that goal. You can fit extra movement into the day by walking during phone conversations or even volunteering for household chores. Even something as simple as drinking water throughout the day will ensure regular trips to the faucet and the bathroom.

Pick up a pedometer, grab an activity tracker, or download an app to keep track of how many steps you take, then try to beat your own record. Every minute you’re not sitting or lying down is a step toward better overall fitness.

12. Reevaluate Resolutions Often
How many people resolve to finish a marathon, only to realize they kind of hate distance running? Or decide to take up yoga and realize they want something faster-paced? A lot of things seem fun from a distance (ahem, barre class, anyone?), but might not be a good fit in reality. If this happens to you, it’s time to switch gears and pick a different resolution.

13. Buy Some Cool Gear
If you’re serious about fitness, consider investing in a pair of kickass walking shoes, a few tech-fabric shirts, some rock climbing gloves, a swimsuit, a cool yoga mat… whatever will get you excited about exercise. Something as simple as new workout clothes can improve confidence and help you get to the gym. After all, nobody wants to spend 50 dollars on a shirt that never gets worn, right?

14. Don't Be Afraid to Scale Back
You don’t need to be doubled over in pain, sweating out of your eyeballs, or dry heaving into the trash to have a "good" workout. Some people love intense workouts, but for others, ramping up the pain just means they’ll dread exercising—and nothing derails a fitness resolution like learning to hate exercise. A challenging workout should push you a bit outside your comfort zone, but there’s no need to catapult yourself a thousand miles from it.

15. Be Forgiving
Even the best-laid resolutions can lose steam by spring. Once the excitement of a new regimen has worn off—or your results plateau—it’s easy to justify taking a few days (or weeks) off. For some people, going on lengthy breaks can easily lead to an "Ah, screw it!" mentality and a cancelled gym membership.

But slip-ups are completely fine (even expected), and there’s not a single person on Earth who hasn’t stumbled in their path to success. If taking time off means slightly tweaking your resolution, then so be it—but don’t give up.


reprinted from Greatist.com