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Health & Fitness
Metabolism Unit, Shriners Burns Hospital, in Galveston, TX has been doing research in how AA and exercise work.
Wolff took protein and studied the effect of it on protein anabolism (building) as well as slowing muscle degeneration (promoting recovery) during and after resistance exercise.
After learning that protein had a positive effect on protein muscle anabolism he broke protein down to essential amino acids (EAA) and then to Branch-chain amino acids (BCAA). All produced the same result. Wolff and his team took the BCAA and broke them down even more. They looked at the BCAA both singular and in combinations. The result is Leucine is the trigger. The EAA leucine is the key to promoting muscle anabolism and reducing muscle degeneration.
Since leucine is an essential amino acids we need to find it in our food. Luecine can be found in lean beef, soybeans, peanuts, chicken and of course egg yokes. Eat well.
Could it be this simple? Recovery.
Cereal and nonfat milk support muscle recovery following exercise
Journal Research Article Conclusion
Although the combination of protein and carbohydrate in Cereal affected the muscle differently than the carbohydrate in Drink, glycogen accretion and phosphorylation of proteins controlling the initiation of protein synthesis, except mTOR, were similar. This suggests that readily available foods such as cereal and nonfat milk can provide post-exercise supplementation and be used in lieu of a commercially-available sports drink after moderate exercise. Cereal and nonfat milk provide a less expensive whole food option as compared to sports drinks. It also provides easily digestible and quality protein in the milk, which could promote protein synthesis and training adaptations, unlike a carbohydrate sports drink. This is a potential option for individuals who refuel at home.
From The Journal of the ISSN May, 2009
From the American Dietetic Association
American Dietetic Association Supports Institute of Medicine recommendations for Decreasing Sodium Intake
CHICAGO – The American Dietetic Association supports recommendations released Tuesday, April 20, by the Institute of Medicine’s Committee on Strategies to Reduce Sodium Intake to make progress in reducing the amount of salt Americans eat on a daily basis.
“High levels of salt in the diet are associated with high blood pressure, heart disease and stroke, particularly among certain vulnerable groups and individuals,” said registered dietitian and ADA Spokesperson Jeannie Gazzaniga-Moloo.
Among the IOM’s recommended strategies for reducing what it calls “Americans’ excessive sodium consumption” is to set federal standards for the amount of salt that food manufacturers, restaurants and foodservice providers can add to their products, since “the vast majority of people’s sodium intake comes from salt that companies put in prepared meals and processed foods.” The goal, according to the IOM, is to “make it easier for consumers to eat lower, healthier amounts of salt.”
Salt and sodium have important functional purposes in food systems beyond flavor, Gazzaniga-Moloo said. “They have been used throughout history to inhibit bacterial growth and to control spoilage. But the proliferation of packaged foods over recent decades has helped lead to substantially increased levels of sodium consumption.”
The 2005 Dietary Guidelines for Americans recommend the average adult should consume no more than about 2,300 milligrams of sodium per day, or about one teaspoon of salt – an amount ADA supports as a realistic target.
The Dietary Guidelines also recommend no more than 1,500 milligrams of sodium per day for at-risk populations including African-Americans, any person with hypertension and any person over 40 years of age. This lower recommendation would apply to nearly 70 percent of U.S. adults. The IOM report estimates the average American adult consumes about 3,400 milligrams of sodium each day.
“While reducing the amount of sodium in every food category may not be feasible, efforts need to be made to support the IOM recommendations. Government agencies, health professionals and the food industry need to work together to help consumers reduce their sodium intake,” Gazzaniga-Moloo said.
ADA offers ideas for lowering salt consumption and reducing sodium intake to recommended levels:
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Prepare food using little salt or fewer high-sodium ingredients. For example, skip using salt in cooking pasta, rice, cereals and vegetables.
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Taste food before salting it, and use table salt only as needed, not as a habit.
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Eat fresh fruits and vegetables, most of which contain little sodium.
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Use herbs, spices rubs and fruit juices in cooking in place of salt.
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Check food labels for terms like low sodium, very low sodium or sodium free.
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Fresh meats, poultry, fish, dry and fresh legumes, unsalted nuts, eggs, milk and yogurt all contain less sodium.
For more go to media@eatright.org
From the NSCA
HEALTH ASPECTS OF RESISTANCE EXERCISE AND TRAINING
It is the position of the National Strength and Conditioning Association that:
1. Resistance training may enhance cardiovascular health by mitigating several of the risk factors
associated with cardiovascular disease by producing such changes as
a. decreases in resting blood pressure, particularly in individuals with elevated pressures;
b. decreases in exercise heart rate, blood pressure, and rate pressure product at a standard
workload;
c. modest improvements in the blood lipid profile and;
d. improvements in glucose tolerance and decreases in hemoglobin A1c in patients with diabetes
mellitus.
2. Resistance training may result in improvements in body composition by maintaining or increasing lean
body mass and producing modest decreases in the relative percentage of body fat.
3. Resistance training can produce increases in bone mineral density and may help delay or prevent the
development of osteoporosis by reducing the age-associated loss of bone mineral density.
4. Resistance training may reduce anxiety and depression and may result in improved self-efficacy and
overall psychological well being.
5. Resistance training can reduce the risk of injury during participation in other sports and activities. When
performed correctly and properly supervised, it is in itself a safe activity with low injury rates.
6. Resistance training increases muscular strength and endurance, resulting in an increased ability to
perform activities of daily living, and reduces demands on musculoskeletal, cardiovascular, and
metabolic systems.
