protein-related stories
Muscular Development Basics: Muscles Grow Fast With Resistance Training, Rest and Nutrition
Fitness, Nutrition & Supplements
Muscular development is dependent on resistance training, rest (i.e. alternating which muscles your daily weight-training routine will work out) and nutrition.
Resistance training -- typically, weight training, is the most important factor in building muscles. Lifting weights puts the muscles under repeated stress. This trauma to the muscle leads to tiny tears or injury to the muscle fibers. In an effort to repair or replace them, additional cells fuse to the fibers. The result is known as hypertrophy or growth of the muscle size.
Strength workouts need to be followed by a rest period to allow muscles to rebuild and get stronger so they can handle the stress again. It can take 36 to 72 hours for this to happen. That is why training the same muscles two days in a row is not recommended.
Nutrition also plays an important role in muscular development. Protein, in particular, is used by muscles for growth and repair. The recommended daily amount ranges from 36 to 72 grams. To calculate the amount of protein you need, simply multiply your weight by .36. Hard-core athletes will need a higher amount.
While muscular development is different for everyone, research shows that men and women respond similarly. However, genetics, body composition and gender play a role in the extent of hypertrophy that someone can attain.
For more ways to build muscle even faster, take a look at men's fitness columnist Matt Murphy's guide to Build muscles fast.
Deborah Dunham is a competitive runner, 10-time marathoner, four-time Boston qualifier, triathlete, certified RRCA Running Coach and ACE Personal Trainer.
Resistance training -- typically, weight training, is the most important factor in building muscles. Lifting weights puts the muscles under repeated stress. This trauma to the muscle leads to tiny tears or injury to the muscle fibers. In an effort to repair or replace them, additional cells fuse to the fibers. The result is known as hypertrophy or growth of the muscle size.
Strength workouts need to be followed by a rest period to allow muscles to rebuild and get stronger so they can handle the stress again. It can take 36 to 72 hours for this to happen. That is why training the same muscles two days in a row is not recommended.
Nutrition also plays an important role in muscular development. Protein, in particular, is used by muscles for growth and repair. The recommended daily amount ranges from 36 to 72 grams. To calculate the amount of protein you need, simply multiply your weight by .36. Hard-core athletes will need a higher amount.
While muscular development is different for everyone, research shows that men and women respond similarly. However, genetics, body composition and gender play a role in the extent of hypertrophy that someone can attain.
For more ways to build muscle even faster, take a look at men's fitness columnist Matt Murphy's guide to Build muscles fast.
Deborah Dunham is a competitive runner, 10-time marathoner, four-time Boston qualifier, triathlete, certified RRCA Running Coach and ACE Personal Trainer.
Power Up With Protein
Need energy? Reach for a snack that's packed with protein to keep you going for hours.
Zone Diet: Celebrity Approved
Diet & Weight Loss, Nutrition & Supplements
The Zone Diet, devised by Barry Sears, M.D., and introduced in 1995, gained popularity through celebrity dieters like Jennifer Aniston, Demi Moore and Madonna.
Like other weight-loss plans, the Zone Diet encourages dieters to cut calories, especially those from carbohydrates and unhealthy fats. It encourages people looking to lose weight to eat lots of lean meats and other foods filled with healthy omega-3 fatty acids as well as fiber-rich vegetables and fruits. To keep their blood-sugar levels stable and fend off hunger pangs, those on the plan eat five small meals a day.
Unlike some diets, the Zone Diet doesn't force people to buy certain foods, which can help cut down on the costs that sometimes accompany these plans. There are, however, a line of Zone Diet supplements. People who choose to eat them should be warned that they can be expensive.
Sounds perfect, right? Not so fast.
The diet discourages dairy consumption, which can keep those on the Zone Diet from getting several essential vitamins and minerals like Vitamin D, Vitamin E and calcium. Another common complaint is that the low-carb plan leaves dieters too tired to exercise. Coffee and soda intake can get tricky on the plan, too, because caffeine, which causes insulin levels to spike, is considered a no-no.
Others have a hard time understanding the 40 percent carbohydrates, 30 percent protein and 30 percent fat (40-30-30) ratio that Dr. Sears says will make your metabolism function best. These restrictions can be especially problematic when you're dining out. Dieters are also required to eat within one hour of waking and, roughly, every two to three hours after.
Additionally, Zone Diet creators claim -- despite a lack of evidence -- that those who follow the plan will decrease their risk of cancer, heart disease and other conditions while improving athletic performance.
If you have decided to lose weight, one of your best bets is a healthy, low-fat diet, paired with exercising several times a week. That's Fit has Diet and Weight Loss tips to help.
Read the full Zone Diet Review and Zone Diet Foods List from AOL Health.
Like other weight-loss plans, the Zone Diet encourages dieters to cut calories, especially those from carbohydrates and unhealthy fats. It encourages people looking to lose weight to eat lots of lean meats and other foods filled with healthy omega-3 fatty acids as well as fiber-rich vegetables and fruits. To keep their blood-sugar levels stable and fend off hunger pangs, those on the plan eat five small meals a day.
Unlike some diets, the Zone Diet doesn't force people to buy certain foods, which can help cut down on the costs that sometimes accompany these plans. There are, however, a line of Zone Diet supplements. People who choose to eat them should be warned that they can be expensive.
Sounds perfect, right? Not so fast.
The diet discourages dairy consumption, which can keep those on the Zone Diet from getting several essential vitamins and minerals like Vitamin D, Vitamin E and calcium. Another common complaint is that the low-carb plan leaves dieters too tired to exercise. Coffee and soda intake can get tricky on the plan, too, because caffeine, which causes insulin levels to spike, is considered a no-no.
Others have a hard time understanding the 40 percent carbohydrates, 30 percent protein and 30 percent fat (40-30-30) ratio that Dr. Sears says will make your metabolism function best. These restrictions can be especially problematic when you're dining out. Dieters are also required to eat within one hour of waking and, roughly, every two to three hours after.
Additionally, Zone Diet creators claim -- despite a lack of evidence -- that those who follow the plan will decrease their risk of cancer, heart disease and other conditions while improving athletic performance.
If you have decided to lose weight, one of your best bets is a healthy, low-fat diet, paired with exercising several times a week. That's Fit has Diet and Weight Loss tips to help.
Read the full Zone Diet Review and Zone Diet Foods List from AOL Health.
Build Muscle Even Faster!
Fitness, Nutrition & Supplements, Men's Health, Guys' Guide
Photo: d_vdm, Flickr
Eating plenty of protein may be the key to building bigger and stronger muscles, but even if you're gobbling your fair share, you still might be guilty of making a few classic mistakes along the way. Mistakes that could be preventing you from seeing the kind of results you deserve.
For close to fifteen years now, I've had the pleasure of working with some of the world's top sports nutritionists, exercise physiologists and strength and conditioning coaches. In that time, nearly all of them seem to adhere to the same three basic rules when it comes to getting enough of this essential muscle-building nutrient. It's these three simple principles that keep their clients -- many of them professional athletes and celebrities -- in the best shape possible. Now, it's your turn. Here's how to always pick the perfect portions when it comes to your protein so your muscles never have to stop growing.
Paleo Diet - The Caveman Diet
Want to chow down like Pebbles or nosh like Bamm-Bamm? Then the Paleolithic diet, also known as the caveman diet or Paleo diet, might be for you. The Paleo diet is based on the diet of hunter-gatherers in the Stone Age. Dieters eat wild plants and animals that were consumed during the Paleolithic period, which ended 10,000 years ago.
Paleo diet proponents avoid grains, legumes, dairy products, salt, sugar and oil. Instead, they base their meals around meat, fish, vegetables, roots and nuts. Unlike the raw food diet, those following this diet can cook their foods. This high-protein diet was first popularized in the 1970s by gastroenterologist Walter L. Voegtlin who claimed that human genetics have not changed much since the dawn of time, so it makes sense to eat what our ancestors ate to avoid modern diseases like obesity, diabetes, heart disease and high blood pressure.
The American Dietetic Association classifies the paleo diet as a fad diet.
"The caveman diet may have some quick-fix weight-loss effects, but the diet leaves out healthful components of well-balanced eating such as heart-healthy, cholesterol-lowering whole grains, breads and cereals, beans and legumes, and calcium-rich dairy products," says Marissa Lippert, R.D., a New York City nutritionist from Nourish Nutrition Counseling & Communications. "As our agricultural system evolved over thousands of years, so has our bodies' nutrition needs. If we exclude entire nutrient categories from our diet, our energy levels, cravings and general health can be impacted."
If you want to stay healthy and lose weight, the majority of health professionals agree that a reduced-calorie diet that a variety of foods is the healthiest approach.
Best Breakfast, Signs You Exercise Too Much and More: Twitter Finds
Overwhelmed by all of the "Follow Friday" recommendations on Twitter? Each week AOL Health's Twitter alias Healthpop and That's_Fit search the Twittersphere for the greatest diet and fitness Twitterers, and each week, we'll highlight the best-of their best tweets (no Twits here).
kerigans
ThatsFitca
SELFmagazine
lemondroptweets
Got any great advice for our Fit Follow Friday post? Give us a shout on Twitter and let us know all about it!
kerigans Just had my oatmeal made with LF milk, egg whites for extra protein, cinnamon and ground flax. Perfect way to start the day!!!
SELFmagazine What cool, crunchy snack is good for your figure... and your face? http://tinyurl.com/yz8err5
lemondroptweets What do you think about the new "trend" of mags using "plus-size" models? We like @marieclaire's "no fuss" style: http://bit.ly/3gLA2F
Got any great advice for our Fit Follow Friday post? Give us a shout on Twitter and let us know all about it!
Octomom Loses 145 Pounds Without Surgery Or Trainer
Diet & Weight Loss, Celebs & Entertainment
Photo: Headlinephoto/BuzzFoto/FilmMagic
I know what you're thinking -- just how does a mother of 14 young children find time to diet and exercise? She had to trade a bit of sleep for the sake of fitness by heading to the gym at midnight while a nanny minded the children. Once there, she did strength training but no cardio because "I get enough of that with the kids," she tells US Weekly.
And as for her diet? She relies on five nutritious, protein-rich meals a day, and chooses from household staples like oatmeal, lean protein and even sushi.
She's not the only one -- Sarah Michelle Gellar is already back in shape just one month after giving birth!
Click on the gallery below to see how celeb moms dropped the weight after having babies.
How Much Protein Do I Need?
Diet & Weight Loss, Nutrition & Supplements
Protein is an essential part of your diet. But how much protein should you be consuming each day?
According to the USDA Food Guide, adults should consume 91g of protein a day, based on a 2,000 calorie a day diet. Protein should make up approximately 18 percent of your total daily calories.
The USDA recommends eating 5.5 ounces of protein per day from the meats and beans group. Examples of a 1 ounce-equivalent include: 1 ounce of cooked lean meats, poultry or fish, 1 egg, ¼ cup cooked dry beans or tofu, 1 tbsp peanut butter or ½ oz nuts or seeds.
Vegetarians should pay special attention to their intake of protein, selecting only nuts, seeds and legumes from the meat and beans group (including eggs if desired). These figures are approximate. Those recovering from an illness, individuals who perform strenuous workouts on a regular basis and women who are nursing or pregnant may require slightly more protein.
How Many Calories Do I Need?
How Do I Calculate My BMI?
How Many Calories Did I Burn?
Men - Stop Being Fat and Start Getting Buff
Diet & Weight Loss, Fitness, Nutrition & Supplements
Rory Freedman and Kim Barnouin, authors of "Skinny Bastard" and "Skinny Bitch"
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| Photo: Courtesy of Running Press |
Picking up where they left off in "Skinny Bitch," authors Barnouin and Freedman dispense sassy, pushing-and-shoving tips to get guys in great shape too. In an interview with That's Fit, they weigh on moobs, healthier sources of protein and how women have the right to school men on getting fit. Note: These girls have a Vegan agenda within their tough love prose (not that That's Fit thinks there's anything wrong with veganism), so those who get squeamish at the mention of soy, consider yourselves forewarned.
That's Fit: What myths need to be busted about men and soy?
Rory Freedman: All of them! No, soy won't give you man-boobs (but eating fast food will). And no, soy doesn't make men have "wittle wee wees" (blame something else for your micro-doodle). Meat, pork, chicken, eggs and dairy, are high in fat, saturated fat and cholesterol, so using soy protein to transition away from animal protein is a much better choice. But should you eat soy products all day, every day? No, eating a well balanced diet of fruits, veggies, whole grains, nuts, seeds and beans is the way to go. Soy products are great replacement foods (for meat and dairy) and convenience foods.
That's Fit: What myths need to be busted about men and soy?
Rory Freedman: All of them! No, soy won't give you man-boobs (but eating fast food will). And no, soy doesn't make men have "wittle wee wees" (blame something else for your micro-doodle). Meat, pork, chicken, eggs and dairy, are high in fat, saturated fat and cholesterol, so using soy protein to transition away from animal protein is a much better choice. But should you eat soy products all day, every day? No, eating a well balanced diet of fruits, veggies, whole grains, nuts, seeds and beans is the way to go. Soy products are great replacement foods (for meat and dairy) and convenience foods.
Go Veg at Lunchtime
"Vegetarian" is a big and scary word for people who can't imagine their lives without turkey burgers. But you don't have to give up meat for good to reap the rewards of the vegetarian lifestyle.
Cutting back on meat is an easy way to reduce saturated fats and calories in your diet. Instead of saying "so long" to chopped sirloin or a juicy chicken breast for good, take a more moderate approach and nix the meat one to several meals a week.
Lunch is an easy place to go veg. Try one of these simple meat-free lunch ideas that utilize other sources of protein to keep you full all afternoon:
What's your favorite vegetarian lunch or meal?
Cutting back on meat is an easy way to reduce saturated fats and calories in your diet. Instead of saying "so long" to chopped sirloin or a juicy chicken breast for good, take a more moderate approach and nix the meat one to several meals a week.
Lunch is an easy place to go veg. Try one of these simple meat-free lunch ideas that utilize other sources of protein to keep you full all afternoon:
- Have some hummus: Hummus is rich in protein and usually a good source of healthy fats. Eat it with fresh, crunchy vegetables, like sliced cucumbers, baby carrots or red peppers. Spread it on a slice of pita bread, or even grill it on whole wheat bread with tomato (like a grilled cheese sandwich). Hummus recipes are famously forgiving, so you can even mix things up a little for some extra flavor.
- Play with proteins: A salad is an obvious choice for a vegetarian lunch, but lettuce alone won't keep you full for long. Replace your usual grilled chicken breast with one of these less common protein choices: Nuts -- think cashews, almonds or walnuts, canned garbanzo beans, edamame, low-fat cheese or even a hard boiled egg. (Not technically vegetarian, but a healthy source of protein.)
- Fake your burger: Veggie burgers have come a long way over the years, and they're simple to pop in the microwave for a quick and healthy lunch. Top yours with a fiber-rich avocado, lettuce and tomato, and serve it up on a whole wheat roll.
What's your favorite vegetarian lunch or meal?
Meatless Ways to Score Protein
Vegetarian diets can be mighty healthy, but if you're not careful, they can lack protein, which is not very healthy and can be a real bummer if you're trying to lose weight. You see, protein keeps hunger at bay better than carbs and fat, and so it's essential for a good diet to contain the right amount of protein -- check out this chart to see exactly how much you need.FitSugar shares some meatless ways to keep the protein flowing -- beans, tofu and cottage cheese are three.
Nuts! Pistachios Becoming Problematic
Peanut lovers are just barely bouncing back after a major salmonella scare. Now the news is breaking that the country's second largest pistachio farm is recalling its entire 2008 crop -- or a million pounds of nuts -- due to concerns that the pistachios might be contaminated with salmonella. If you're a nut lover or a vegan/vegetarian who depends on nuts for protein, you're probably saying nuts to all these food safety concerns. I don't blame you. But nuts are far too good for you to give up on them altogether -- not only can they help control weight gain, they're also rich in healthy fats and good for the heart. While you're waiting for your favorite nuts to be cleared, here are a few healthy choices to try instead:
- Almonds: Low in saturated fat, an ounce of almonds fulfills 35 percent of your vitamin E for the day for only 160 calories.
- Walnuts: An ounce of tasty walnuts will give you a day's worth of omega-3 fatty acids.
- Cashews: Go crazy for cashews -- they're a lower-fat nut and rich in oleic acid.
- Pecans: A handful of these offer 19 different vitamins and minerals and could lower your LDL (bad) cholesterol.
Eggs and Toast - The Better Breakfast
Eat a bagel for breakfast or opt for eggs and toast and you'll consume about the same amount of calories: 350. Specifically, that's one bagel with two tablespoons of cream cheese and a three-ounce serving of yogurt or two scrambled eggs and two slices of toast with jelly. Pretty Even Steven, huh? Yep. But one breakfast is better for fighting the flab. Dieters in one study who ate eggs and toast five days per week for eight weeks lost two pounds more than bagel-eaters. Egg-eaters had a 61 percent greater reduction in BMI and took off an extra half inch from their waists, without raising their cholesterol. Their energy was higher too.
What gives? The egg protein, probably, and the yolks' mix of fats too. The combination seems better at reducing hunger throughout the day. But only when combined with a weight-loss plan. Eating eggs while not otherwise cutting back will not do the trick.
Hugh Jackman Works HARD for That Body
Diet & Weight Loss, Fitness, Celebs & Entertainment
Okay, does anyone else get superbly annoyed with celebrities who say they don't do much to stay fit? You know what I mean -- the ladies who swear they stay slim just by playing with their kids, or the guys who insist they bulked up and got ripped by eating donuts for breakfast and cheeseburgers for dinner. There has to be more to it than that, right? For Hugh Jackman, there definitely is.
The current Sexiest Man Alive works hard in the gym, to be sure -- even his trainer, Gunnar Peterson attests to it. But, the dedication and discipline doesn't end when he completes his workout. "It's all about eating," says Jackman. "I get up at 4 am and eat egg whites, then every three hours after that. I have a combination of protein or steamed vegetables and brown rice. Then after midday, no rice or carbohydrates. It's just vegetables and meat or fish." He admits that he has treats, like a beer or dark chocolate, but just once in a while.Now, for those of you thinking you can get your body in shape like this by following Jackman's diet and exercise routine for a few months, think again. The studly star says, "I started training intenstively in the gym two years ago to get into the right shape for X-Men Origins ... I train for an hour and a half a day, five days a week -- weights, treadmill, rowing, everything. Then I do what my trainer calls 'a play session' on the sixth, which previously would have killed me in itself."
Looking for something a little less intense that will still give you results? Jump on board with America Takes It Off -- just click on the badge below!
Swap Mushrooms for Meat
In these tight economic times, we all have to be penny-pinchers. Since meat is one of the most expensive grocery items to buy, it only makes sense to cut back. Beans and tofu spring to mind as meat-replacements -- they're inexpensive, filling and high in protein. Another great option -- though not high in protein -- is mushrooms.
Swapping mushrooms for meat isn't only economical, it's healthful, lower in calories, filling and completely tasty. Try them in lasagna or grill up a marinated portobello as a burger. A recent study found that when participants ate meals where mushrooms replaced beef, they consumed an average of 420 fewer calories. Great news if you're trying to lose weight!
