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Acupuncture Weight Loss - Fact or Fantasy?
I remember back in my senior year of high school - my best friend since 5th grade was living in France. He wrote that they didn't like Americans much. "They think we're all fat," he said. With his own skinny frame, of course, he confounded their...
Bodybuilding Nutrition: Bulk Up Or Lean Down Diets, You Do The Math
Everybody knows that bodybuilding nutrition is a big part of this kind of sport. How else can you get all that bulk or all that toned down muscles? Going to the gym everyday is only one aspect. Bodybuilding nutrition is almost as important as...
Letting Go
In August, here in the mountains of southwest Virginia, the trees acquire a dull sheen that signals the end of summer. Heralded by the Dog Days of summer, it's a melancholy, bittersweet season. Daytime temperatures may soar, the humidity is...
My Keys To Gaining Muscle And Losing Fat
If you want to learn my personal keys to gaining muscle and
losing fat, keep reading because I will reveal them below.
Last night, I had the pleasure and opportunity to attend one of
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Walking Is The Best Exercise
Running, jogging, weight lifting, calesthenics. These are all good for keeping in shape but walking is still the most simple, and effective, of all exercises to lose weight and stay in shape and maintain good health.
Approximately 67 million...
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Current Dietary Recommendations in Strength Training
Efforts to expand the limits of human strength and endurance have kept the scientist and the athlete occupied for centuries. The quest for another pound of muscle, or to lift next couple of kilos has been relentlessly pursued in the gym and the laboratory alike. As the questions and conquests became more challenging, the answers have become more elusive and complicated. Few concepts and conclusions have withstood the test of time in exercise physiology. Even as we tackle the metabolic and genetic basis of skeletal muscle response to strength training, there are only some things that we know for sure.
Strength is the cumulative expression of the innumerable myofibrils orderly arranged to form the muscle. Strength training attempts to boost these protein motors and the biological machinery that supports them. Resistance exercises create a biochemical environment in the body wherein the turnover of proteins is optimized and the protein synthetic machinery is primed for growth. All that is needed to trigger a spurt of growth is a protein rich meal. This response occurs in all age groups, although it is less efficient in the elderly. According to Philips SM, Tipton KD and others, in young individuals, the muscle is receptive to protein and amino acids for 48 hours after a workout. The only limiting factor for the hypertrophy of skeletal muscles during this period is the availability of high quality proteins.
A few tricks can amplify the growth response to strength training. The synthetic machinery has a ceiling. It can only handle a certain amount of amino acids at a time (specifically, six grams of protein). However, as the response lasts for two days, Bohe` J., in a dose-response study published in Journal of Physiology, 2003, recommended that repeated supplementation with three to six grams of high quality protein during the 48 hours after a workout can optimize the protein synthetic response without topping out the protein synthetic enzyme systems. Combining protein supplements with adequate carbohydrate (35g of sucrose with every 6g of protein) is also helpful. The carbohydrate acts as fuel for the muscle fibers sparing the protein for growth.
Research into the response of untrained strength athletes has come up with surprising results. The demand for proteins increases in both the trained and the untrained states. However, the relative protein requirement of an untrained athlete per kg per day often exceeds the trained counterpart. The initial phase of resistance training is exemplified by rapid growth and hypertrophy of skeletal muscles, before it hits the plateau. Another factor is the relative inefficiency of the protein synthetic machinery in the untrained state. Well-formulated protein supplements are thus necessary to sustain even the early phases of
resistance training.
This is not to say that the protein requirements of the trained strength athlete are comparable to the sedentary population. By the time the maintenance phase of resistance training is reached, the lean body mass would have expanded exponentially. The total quantity of proteins that are broken down and reformed during protein turnover in a trained strength athlete is still many times higher than normal levels. Philips SM, in his review on Protein Requirements in Strength Athletes, states that this requirement may be as high as 1.5 times baseline levels.
The hunt then is for a high quality protein diet that would supply all the essential amino acids required. Considering the various biochemical principles discussed, this protein supplementation should be rapidly absorbable so that amino acids delivery can be accurately timed to the post-workout period. Rapid absorption would also enable multiple doses of the protein supplement to be taken during this period. The protein supplement also needs to be in small quantities (3 to 6g) to prevent saturating protein synthesis pathways and to minimize protein waste through excretion.
Protein supplements that meet all of these requirements, such as Profect protein beverage by Protica Research, are used widely across weightlifting communities. The unique constitution of Profect enables it to provide not only all the essential amino acids, but also the specific amino acids used in muscle fiber synthesis. Profect promotes the synthesis of Glutathione, an antioxidant that neutralizes free radicals. These free radicals, produced during anaerobic workouts like resistance training, injure the cell membranes. Short term insults like muscle sprains to long term effects like aging and cancer have been attributed to free radicals. Supplementing the diet with Profect can boost the normal levels of the free radical scavenger, Glutathione and help avert free radical damage.
Undeniably, protein reigns as the supreme building block for strength training. The difference between you and your next pound of muscle can oftentimes be a measurement of the type of protein formula you use in your diet.
About The Author
Copyright 2004 - Protica Research - www.protica.com
Founded in 2001, Protica, Inc. is a nutritional research firm with offices in Lafayette Hill and Conshohocken, Pennsylvania. Protica manufactures capsulized foods, including Profect, a compact, hypoallergenic, ready-to-drink protein beverage containing zero carbohydrates and zero fat. Information on Protica is available at www.protica.com. You can also learn about Profect at www.profect.com.
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Aerobic - Wikipedia, the free encyclopedia |
From Wikipedia, the free encyclopedia. Jump to: navigation, search. Look up Aerobic in ... Retrieved from "http://en.wikipedia.org/wiki/Aerobic" ... |
en.wikipedia.org |
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Aerobic exercise - Wikipedia, the free encyclopedia |
Aerobic exercise includes any type of exercise, typically those performed at ... In general, aerobic exercise is one performed at a moderately high level of ... |
en.wikipedia.org |
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Aerobic Exercise |
The American College of Sports Medicine (ACSM) defines aerobic exercise ... The important idea behind aerobic exercise today, is to get up and get moving! ... |
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Turnstep.com |
Turnstep is a large community of aerobics enthusiasts featuring over 10000 patterns, an active bulletin board, and more. |
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Aerobic Respiration |
Aerobic respiration is the release of energy from glucose or another organic substrate in the presence of Oxygen. Strictly speaking aerobic means in air, ... |
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AFAA – Aerobics & Fitness Personal Trainer Certification & Group ... |
AFAA offers personal trainer certification, group exercise certification and other fitness certifications for fitness professionals. |
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Jacki Sorensen's Aerobic Programs SuperSite |
Fun aerobics classes for a complete workout. Jacki Sorensen's Aerobic Dancing, Workout and StrongStep classes are throughout the US and other countries. |
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The Cooper Institute |
Nonprofit research and education organization dedicated to preventive medicine. Information on training, certifications, and products. |
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BodyTrends Health & Fitness: Search |
At BodyTrends Find thousands of health, fitness and exercise products from top manufacturers. Offering related fitness articles and advice. |
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Carmen Electra's Official Aerobic Striptease Strip Workout |
Carmen Electra's Aerobic Striptease Workout Video. |
www.aerobicstriptease.com |
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Aerobic Exercise |
A program of regular aerobic exercise can help you avoid chronic diseases ... To strengthen your heart, you should do aerobic exercise intensely enough to ... |
orthoinfo.aaos.org |
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Bush Aerobics - Miniclip Games - Play Free Games |
Help President Bush get fit and ready for his day. |
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Aqua-Aerobic Systems |
Aqua-Aerobic Systems, Inc. provides wastewater treatment systems for Aeration, Mixing, Filtration, Controls, SCADA, Biological Processes, Membranes. |
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MedlinePlus Medical Encyclopedia: Aerobic |
Aerobic. Printer-friendly version · Email this page to a friend. Contents of this page: ... Aerobic organisms · Aerobic organisms. Definition Return to top ... |
www.nlm.nih.gov |
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Aerobic, Exercise and Fitness Videos by Cathe Friedrich |
Geared towards the advanced home exerciser with information about Cathe Friedrich's aerobic and fitness videos. |
www.cathe.com |
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Aerobics, Aerobic Spot, Step, Kickboxing, Choreography, Strength ... |
Fitness center offering exercise classes, step aerobics, kickboxing, fitness tips, and strength training. |
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ExRx Aerobic Conditioning |
ExRx.net is a resource for the exercise professional, coach, or fitness enthusiast. |
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Aerobics Music - Step Aerobic Music - Exercise Music - Fitness Music |
Aerobics music for aerobic exercise workouts and fitness classes - the largest selection in the world! |
www.aerobicsmusic.com |
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Jumpybumpy....aerobics music and fitness videos |
Instructor portal offering aerobics and step choreography, videos and music, conventions and workshops, trainer listing. |
www.jumpybumpy.com |
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Step aerobics choreography, videos, music, terms at Stepcenter.com |
Step aerobics choreography (hundreds of animated moves and patterns), videos, step language dictionary, aerobic music board, training tips, aerobic links ... |
www.stepcenter.com |
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