Tag Archive for: protein

Sports Nutrition After Your Workout

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The objective of post-workout sports nutrition is to recover as quickly as possible; that means providing nutrients that will replace fuel, help the repair process, and reduce inflammation. These are natural by-products of exercise, especially intense exercise. Nutrition can help the recovery process, and we’re learning more about it all the time.

The first priority is to replace muscle glycogen; that helps the muscle, but it also seems to help the immune system as well. Second is to provide protein for any repair that needs to take place, especially after a hard weight-training workout. Whether from . . .

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Gaining Muscle and Losing Fat with Protein

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Can you gain muscle while losing weight? Let’s take a look at the final study in this week’s Research Update on protein.

Researchers recruited 40 young overweight men to participate in a four-week diet and exercise weight loss program with an average age of 23 and average BMI of 29.7. The subjects were randomly divided into two groups. The control group had a diet that reduced calories by 40% and provided 1.2 grams of protein per kg of body weight per day. The protein group had their intake reduced by 40% but were given 2 . . .

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Protein Intake and Sleep Quality

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Today we’re going to look at two studies from Purdue University, Paula’s alma mater, on the role of protein intake and sleep during a weight loss program (1). In the first, 14 subjects were given a diet with an increasing percentage of protein intake. After two weeks on their normal diet, subjects were put on a diet that reduced calories by 750; every four weeks, the protein content was increased, beginning with 10%, then 20%, and finally to 30% protein. Their sleep was assessed using the Pittsburg Sleep Quality test before and then after four weeks on each . . .

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Research Update: Protein

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Two recent studies on protein mean it’s time for a research update. Let’s begin by covering a couple of basics about protein.

By definition, a protein contains all nine essential amino acids. That includes all animal sources of protein. It also includes most beans and nuts; that’s how vegetarians get enough protein. When you have the nine essential amino acids, your body can make the other 11 amino acids you need to make everything from hormones to muscle. The benefit of getting protein from plant sources is that you also take in the phytonutrients you can’t . . .

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