The Bodybuilding Benefit of Whey Protein

Whey protein has an incredible number of benefits, and it seems that current research just keeps finding more and more benefits, but fails to find any negative aspect of whey protein, which was once a waste product in the production of cheese. But what is the bodybuilding benefit of whey protein? As you probably know, … Continue reading The Bodybuilding Benefit of Whey Protein

Whey protein has an incredible number of benefits, and it seems that current research just keeps finding more and more benefits, but fails to find any negative aspect of whey protein, which was once a waste product in the production of cheese. But what is the bodybuilding benefit of whey protein?

As you probably know, bodybuilders need a great deal of protein. In fact, bodybuilders generally take in twice the daily recommended allowance of protein. Most bodybuilders consume 1 gram of protein for every pound of body weight, each and every day. But not just any protein will do when you are serious about bodybuilding.

Most serious bodybuilders will choose whey protein. Furthermore, they will choose the more expensive whey protein isolate, over the whey protein concentrate, to get a purer form of the whey protein, with less fat and lactose. There are scientific reasons why whey protein is preferred over all other protein sources for bodybuilders.

Whey protein is a complete protein, which means that it contains all of the essential and non-essential amino acids that the human body needs. It contains the right combination of amino acids that are needed by bodybuilders, which help the body composition, and serve to enhance physical performance. If that benefit of whey protein isn’t enough, it just gets better from there.

Whey protein also has branched chain amino acids, or BCAAs. In fact, it has the highest levels of BCAAs than any other food source. BCAAs are extremely important to bodybuilders, because they metabolize in the muscle tissue. In fact, when you are working out, these BCAAs are the first amino acids that your body will use – directly in the muscles. These BCAAs are essential in the repair of muscle tissue, and in rebuilding muscle tissue. But, the benefit of whey protein for bodybuilders continues from there.

Whey protein is considered to be a fast protein. It is easy to ingest and digest, and it is quickly absorbed by the body. In turn, it provides fast nourishment for the muscles. It is also a great source of leucine. Leucine is also essential for bodybuilders, because it plays a role in muscle protein synthesis and the growth of muscles.

If all of these benefits of whey protein weren’t enough, the list keeps growing. Whey protein boosts the immune system, by providing the body with higher levels of glutathione. This is a natural anti-oxidant which is present in the body; however exercise reduces the amount that is present. Whey protein serves to keep the level of glutathione, at the very least normal, if not higher than normal.

Then of course, there are the non-bodybuilding benefits of whey protein. These include easier weight management, diabetic control, nourishment for cancer patients, reduced chance of breast cancer, wound care, cardiovascular health, and a slow down of the aging process in muscles and bones. As you can see, the benefit of whey protein for bodybuilders is astounding. The benefit for everyone, however, is also astounding.

Pain Management- Foods That Help Ease Pain

Pain- something that no one wants to experience even once let alone daily and yet chronic pain is not uncommon. The Chronic Pain Association estimates that 50 million Americans endure chronic pain on a daily basis. Whether you suffer from Fibromyalgia Arthritis, or a Sports Injury, pain from the inflammatory response finds us and can make life miserable. Taking anti-inflammatory medications is the first defense against chronic or acute pain. Research shows if you want to add even more relief to your pain symptoms you can make some small changes to your diet.

Foods that have the greatest effect on the inflammatory process are fats. The predominant omega-6 fatty acids present in the American diet tend to promote inflammation while omega-3 fatty acids help to inhibit the inflammatory process. The omega 6 to omega-3 ratio in the Western diet is a high 16:1.8 leading some researchers to say the typical Western diet is a pro-inflammatory diet. No wonder we are in such pain! Even though omega-6 fatty acids are good for us and needed in the diet, we are eating far too many of them and not eating enough of the health-promoting omega-3s. Omega-6 fatty acids are found in beef, pork, chicken, whole milk dairy products, egg yolks, vegetable and seed oils, and packaged convenience foods- all staples of the American diet. The pain reducing Omega-3 fatty acids are found in cold water fish (salmon, mackerel, halibut, and tuna), ground flax seeds, canola oil, and walnuts.

There is one more fatty acid to throw into the mix and that is omega-9. Not as much of an attention getting fatty acid but just as important to know about. These fatty acids are also involved in prohibiting the inflammation process bringing relief to its sufferers. Omega-9s are found in olive oil, avocados, pecans, almonds, peanuts, cashews, sesame oil, pistachio nuts and macadamia nuts. All those nuts you thought were off limits, not anymore. Just make sure you only eat 10 12 nuts for a serving size so you dont add to your waistline with these high calorie snacks.

Fruits and Vegetables- ah, here they are again. I wonder how long it will take us to realize they really are good for us. The antioxidants found in fruits and vegetables play a role in decreasing damage by free radicals which to you and I means it prevents the initiation of the inflammatory response nipping it in the bud. Whats the recommendation? The same as its always been, 5-8 servings of fruits and vegetables each day. Its not as tough as it seems. A serving size of fruit is the size of a tangerine or half of a banana while the serving size for vegetables is cup cooked and 1 cup raw. Add some berries to your cereal, some vegetable soup with lunch or sneak veggies into your scrambled eggs, add them wherever you can.

Although this doesnt count as a legitimate study, my mother, a long time arthritis sufferer decided to put some of these ideas into practice. She decided to take 2 tbsp. of ground flax seeds per day which she added to her oatmeal in the morning. She also added almonds regularly. That was it. No other changes and she found her arthritis pain markedly decreased. It goes to show that small nutrition changes can make a big impact on your health.

Now that you know the information, lets get practical. Here are 8 small diet changes you can make starting this week to decrease inflammation.

1. Replace chicken, pork or ground beef with salmon, mackerel, or halibut 2 times each week.
2. Use canola or olive oil in place of other vegetable oils for salad dressings and cooking.
3. Add walnuts, almonds, or pecans to salads.
4. Snack on an ounce of cashews or macadamia nuts with a piece of fruit.
5. Use sliced avocado in your sandwich in place of the cheese.
6. Use omega-3 fortified eggs (can find at all local grocery stores: look for the sentence: fed with DHA and EHA).
7. Add 2 tbsp of ground flax seeds to your oatmeal or yogurt.
8. Add a side salad each night with dinner (filling up with veggies during your meals will also help with weight management).

Using medications alone to manage your pain is difficult because most drugs eventually lose their effectiveness and can cause side effects. Take some small steps to add these dietary practices so you can have a more complete support system to alleviate pain.

2005, Meri Raffetto

Ten Tips To Help Ease Life With A Chronic Disease

Ten Tips To Help Ease Life With A Chronic Disease

No matter what the diagnosis, finding out that you have a chronic illness can be a frightening and confusing experience. Following are 10 steps, provided by the National Multiple Sclerosis Society, to help people cope with the news more easily:

1. Educate yourself about the disease. You owe it to yourself to know as much as possible. Contact health organizations specific to your illness, such as the National MS Society, for comprehensive information. The Internet, bookstores and the library are also great resources.

2. Choose a health care provider that is right for you. Even before making your first appointment, make a list of questions to ask. Some great basic questions often overlooked are:

• Does the provider accept my health insurance?

• What do I need to bring to my first appointment? (e.g., a list of your medications, recent lab reports, MRI scans, etc.)

• Approximately how many other people with my condition does this provider see in a year?

• If the primary professional is not available, who helps me?

3. Compare treatments and make an informed decision with your health care provider. Starting on a medication soon after diagnosis is often the best defense for many diseases. In the case of multiple sclerosis, treatment can often slow its effects.

4. Connect with others to build a good support system. You are not alone. Interacting with others in your community or nationwide who are living with or affected by the same disease can help you in choosing the right health care provider, an important factor when coping with a chronic illness. Join self-help groups (either in person or online) and get involved in programs and events through local health organizations.

5. Think about how and when you’ll tell your family, friends and colleagues. Many diseases affect not only the person with the illness, but everyone who cares about him/her as well. Having at least one friend or family member who knows what you’re going through can ease the burden, and can help you decide how much to tell other people. It is also important to remember that the whole world doesn’t need to know about your diagnosis. Disclosure may sometimes result in prejudice, ignorance and even rejection. Contact the National MS Society [(800) FIGHT-MS] for information on disclosure issues such as how and when to tell whom about your disease.

6. Take care of yourself through healthy living. For a person living with an illness, the road to wellness involves more than medical treatment of the disease; exercise, good nutrition and preventative care are vital elements in maintaining a satisfying life, just as is true for the general public.

7. Make wise career choices. Knowing your company’s policies and your employment rights could help maximize your options before possible problems arise.

8. Plan for your financial future. Since many diseases pose uncertainties about the future, don’t wait to formulate your financial plans, evaluate insurance coverage and examine other practical issues.

9. Make your voice heard! Joining disease advocacy groups is an important step. By joining programs, such as the MS Action Network you can receive federal and state legislative alerts about issues that are important to you and your way of life. Becoming an activist is the best way to ensure that the needs of those with chronic diseases are considered when important decisions are made in the private and public sector.

10. Take a walk. Or a bike ride. Many nonprofits organize group activities that are both fun and raise money and awareness for their causes.

Making Love Last (When infertility comes between your marriage)

Jay and Mariana are the perfect couple. They met and dated during their senior year in high school and had been inseparable ever since. After a long wait, they were finally engaged right after finishing college. After less than a year our of college, Jay and Mariana decided to tie the knot.

The first few months as newlyweds was a bliss. They were so in love that there wasn’t even room for even a single petty quarrel. But on their second year as husband and wife, things began to change. Suddenly, both began to feel the pressure and frustration of still having an empty nest. Their romance and intimacy was slowly eroded by the sense of incompleteness.

Mariana was so consumed about having her own child that she eventually drifted away from Jay. In her mind, marriage was all about having a family. At times, she would feel very depressed and think that maybe she was at fault. At the back of her mind, she was worried that something was wrong with her and that is reason why she has not been able to conceive.

Jay had his own share of stress and anxiety in their marriage. Even if he tried to hide his frustrations, he could not help but express his envy whenever his best friend Mikey spoke about his one-year old son and how his wife Pamela was expecting their second child.

The couple found family reunions and other occasions with relatives to be particularly difficult. Jay and Mariana were always bombarded with questions about when they would finally have children of their own. The sight of nephews and nieces made them more sensitive to the fact that they were childless. Both of them had to endure endless questions, jokes, stares, and the noise of happy children. They would not have minded the laughter, crying, and screams of the children — except that these little packages of energy and fun were not their own. Every family reunion, an insensitive aunt would always joke about the stork that lost its way and never reached Jay and Mariana’s empty home. The couple just kept silent everytime they heard that cruel joke.

For such a long time, Jay and Mariana exchanged accusation and blame for not having a child of their own. The stress and anxiety of not having a child almost took a toll on their marriage. Fights became more frequent and the moments of intimacy became rarer — which further complicated their problem. How could they have a child if they were always fighting?

With the prodding of a mutual friend, Jay finally agreed to go with Mariana to a doctor. After a series of tests, the doctor told them that Mariana was perfectly capable of getting pregnant. The doctor also said that Jay had a very low sperm count which could probably explain why Mariana still could not get pregnant.

Like Jay and Mariana, many couples experience problems with infertility. In fact, in the Unites States, it is estimated that six million couples face infertility challenges each year, or about 10 percent of all married couples. Infertility is the failure of a couple to become pregnant after one year of regular and unprotected intercourse. Under ideal circumstances, the probability that a woman will get pregnant during a single menstrual cycle is only about 30%. In many cases, infertility is caused by a combination of factors in both partners that conspire to prevent such conception from occurring. Infertility affects one in 25 American men. Men infertility cases are due to low sperm count or poor sperm quality. In most industrialized countries like the U.S, sperms counts have been found to be in a decline especially among busy, career-driven men.