Frequently Asked Questions About Post Workout Supplementation
Why is Post Workout Nutrition Important?
About 1-2 hours before your workout, you’ll want to eat a balanced meal consisting of plenty of protein and carbohydrates, which will give you the fuel you need for a successful workout. After exercising, you should consume a balanced meal to help meet post workout nutrition standards. post workout nutrition is very important.
During exercise, your body exerts itself to the extreme. It burns tons of calories, uses water to cool itself down, and depletes its stores of amino acids and other nutrients in order to build and protect muscle. Because of this, it’s important to replace those lost nutrients immediately after exercising.
After exercising, you’ll want to rehydrate with plenty of fluids, and eat a big meal with a lot of protein. Protein is the building block of muscle, and is absolutely essential for post workout recovery. Protein is made up of amino acids, which your body use to rebuild muscle, repair cells, and perform essential bodily functions.
Protein can be found in meats, dairy, eggs, grains, nuts and seeds. You can get a lot of protein naturally in your diet, but for weightlifters, it can be hard to get enough protein strictly from the foods you eat. Weight trainers need quite a bit of protein in their diets, often twice or more the standard daily recommended amount.
Because weightlifters need so much protein, they often supplement their diets with protein powders and other post workout supplements. Protein powders provide a convenient and affordable way to increase daily protein intake.
Protein powders are widely used in the weightlifting community. They provide a steady stream of amino acids to fuel muscle recovery and recharge the body. While protein powders are popular and effective, there are also post workout supplements that go beyond the basics and deliver the optimal blend of post workout recovery ingredients.
What Is a post workout Supplement?
post workout supplements are supplements that you take soon after exercising, in order to replace lost nutrients and jump-start your recovery. Often, they’ll contain a mix of amino acids, which are the building blocks of muscle, as well as other ingredients to assist in recovery, rehydrate your body, and replace the nutrients that are lost during intense exercise.
Most post workout recovery supplements come in the form of powders that are mixed into milk, water, or blended into shakes. They are designed to be absorbed and digested quickly, so that they can get to work right away. You can also find recovery supplements in the form of capsules or pills, which can be more convenient in some cases.
What is the Science Behind post workout Supplements?
The main ingredient in most post workout supplements is branched chain amino acids, or BCAA’s. There are 3 amino acids that are consider branched chain amino acids; leucine, isoleucine, and valine. These three amino acids are absolutely essential to the building and preservation of healthy muscles.
BCAA’s, and leucine in particular, help to stimulate protein synthesis. Basically, that means they help your body absorb and use protein more efficiently. Recent studies have also shown that BCAA’s can also help increase the amount of protein your cells can efficiently use. Because of this, BCAA’s can increase the efficacy of protein powders, allowing your body to use protein more effectively.
BCAA’s and all the essential amino acids are found in protein powders like whey protein isolate. So, why would you need to take a post workout supplement if you’re already taking a protein powder, you may ask? Basically, while whey protein takes several hours to fully break down and digest, the BCAA’s in post workout supplements digest very rapidly, because they are free-form and do not require digestion to enter the bloodstream.
Other common ingredients in post workout products include electrolytes, which help you stay hydrated, and protein powders, such as whey protein isolate. Both of these ingredients can be taken on their own, but for some people it’s nice to have it all in one easy package.
What Are the Benefits of a Post Workout Supplement?
post workout supplements are designed to help your body recover after a strenuous workout. They typically contain a blend of ingredients including amino acids, BCAAs, protein, creatine, and more.
Each formula is different, but they all aim to achieve a similar goal: faster, better post workout recovery. Some potential uses and benefits of these supplements include:
post workout Recovery
post workouts aim to support the recovery process following strenuous exercise. They do so by providing the nutrients that were depleted during the workout, and supplying specific ingredients aimed at supporting recovery. Several included ingredients can help.
Branched chain amino acids, or BCAAs, can help stimulate protein synthesis which helps build muscle and start the recovery process. A 2006 study found that BCAAs helped with muscle building and protein synthesis because they activate key enzymes involved in the process. BCAAs can also help to reduce muscle soreness, with several studies showing soreness levels as much as 33% lower in participants given BCAAs after exercise.
Other ingredients may help with recovery by improving hydration. Glutamine can speed recovery by improving muscle hydration. Taurine helps to regulate fluid balanceand may contribute to cell hydration.
Muscle Growth
post workouts are designed to help your muscles recover from exercise and grow stronger as a result.
BCAAs – and specifically leucine – are beneficial. Multiple studies have shown BCAAs to be beneficial in building lean muscle mass when combined with resistance training. Protein powders also help, by supplying amino acids needed for muscle growth. Recovery is a key part of the muscle-building process, and proper post workout nutrition is key to a good recovery.
Muscle Soreness
post workouts may help to reduce muscle soreness, making recovery more pleasant. Do note that muscle soreness is a normal side effect of intense workouts, and while some supplements might help, it’s likely that you’ll always experience some level of muscle soreness after exercise.
BCAAs play a key role. Several studies confirm that participants given branched chain amino acids after resistance training report muscle soreness levels as much as 33% lower than the control group. Protein powders can also help reduce soreness and speed training session recovery.
Convenience
After you exercise, your body needs nutrients, fluids and amino acids as soon as possible. This helps restore lost nutrients and kickstart the recovery process. While no replacement for a good meal, post workout supplements are a convenient way to ensure you get certain key nutrients quickly after concluding a workout.
While beneficial, these supplements are best used in combination with healthy post workout meals. See this guide for some post workout nutrition guidelines.
Who Can Benefit From post workout Supplements?
A wide range of people can benefit from adding these products to their daily supplementation routine. The people who will see the most benefit are:
* Weightlifters – Anyone who lifts weights should be taking some sort of post workout product. Weightlifters put their body under intense strain, so it’s very important for them to replace those lost nutrients and get a jump-start on recovery. People who like to train often will also appreciate the reduced muscle soreness that these products promote.
* Men and Women – Both men and women can greatly benefit from a good post workout product. Any active individual, regardless of their gender, can benefit. Generally, there is no need to take a “gender specific” recovery product, but there are a few designed specifically for women.
* Dieters – Anyone on a diet should take post workouts after exercising. When you diet, you can run the risk of not getting enough protein and nutrients.
* Athletes – Since these products help you recover after strenuous activity, athletes and endurance runners can benefit from taking a post workout supplement. These products can help you recover quicker, and reduce muscle soreness, which can make it easier to continue doing the activities you enjoy.
How Do I Take a Post Workout Product?
Generally, post workout supplements should be consumed immediately after exercise, or even during your workout. Because these products fuel recovery efforts, the sooner you take them, the better.
While you should try to take your post workout as soon as possible, it’s not a huge deal if you have to wait to get home to take it. In general, you should consume your post workout supplement within 45 minutes after your workout. This will ensure adequate time for the supplement to digest and begin fueling your recovery in the most efficient way.
If for some reason you miss that 45-minute timeline, you should still take the recovery supplement. It will still help you recover – it just won’t do quite as much as it would have if you’d taken it within that 45-minute post workout window.
Most people like to make a post workout recovery drink to consume immediately following their workouts. You can use a BlenderBottle to make recovery shakes on-the-go. It’s a good idea to keep a pre-made shake in your car so that you can drink it on the drive home from the gym. Using a BlenderBottle will make it easy to keep the shake mixed and ready to drink.
As with any supplement, it’s important to follow the instructions on the product packaging. Do not consume more than the recommended amount. Also, be careful about mixing too many supplements together, as that can cause side effects. As always, we recommend speaking to your doctor before beginning any sort of supplementation.
Are There Any Side-Effects?
Most people will not experience any side effects from taking post workout supplements. BCAA’s themselves should not cause any side effects, and they are the main ingredient in most of these products.
That being said, some post workouts contain ingredients that can cause side effects, such as creatine. While very effective at increasing muscle mass and endurance, creatine can cause bloating and temporary weight gain. This is because creatine increases water retention in the muscles, leading to extra water weight. This is a very minor and temporary side effect, and does not bother most people.
Some ingredients used in these products can also cause dehydration, but only if you don’t drink enough fluids. Proper hydration is especially important for athletes, so make sure you’re getting enough water on a daily basis. Exercise heats the body, and the body uses water to cool itself down, so you will always lose some fluids during your workouts. Also, common ingredients such as creatine can cause dehydration on their own, so drinking more water than normal is recommended when you’re using post workout supps.
What to Look for in a Good post workout Product
There are a wide range of products available in the “post workout” category. It’s hard to wade through all the options and find the one that’s right for you. Let’s go over some things you should look for when selecting a product.
* Ingredients – number one – what’s in it, how much is in it, and what can it do for you. Take a close look at the ingredients and note whether or not it contains everything you’re looking for. Also, keep in mind the supplements you already take (like protein powder) and how they’ll stack with the post workout.
* Brand reputation – who makes the product? Are they a well known, well respected company? You can read post workout supplement reviews to get an idea of the quality of the companies who make these supplements.
* Value for money – how much does it cost? More accurately, how much does it cost per serving. When comparing two or more products, calculate the cost per serving and compare that, rather than the cost of the product itself.
* Taste/flavor – does the flavor sound good to you? You’ll want to find something tasty or at least decent, otherwise you won’t want to actually use the product! Read product reviews.
We all realize that exercise is obviously very important – you should be following a regular exercise schedule with a good mix of weightlifting and cardio routines. However, exercise by itself will simply not give you the results you want: you need proper nutrition.
Good nutrition is an important part of a healthy lifestyle, and it’s even more important for weightlifters. In fact, most experts agree that maintaining a healthy diet is the #1 factor in reaching fitness goals. Exercise puts a lot of strain on your body – proper nutrition gives your body the energy and tools it needs to fuel your muscles for exercise, and repair them afterwards.
Weightlifters and fitness enthusiasts need to follow healthy diets to reach their goals. Overall diet is very important, so you should establish and follow a bodybuilding nutrition plan. Just as important as your overall diet is pre-workout and post workout nutrition.
- Published in Blog, Fitness, Nutrition, supplements
almonds
When you’re trying to get lean, there is no reason to fear the fat in nuts like almonds. An investigation published in The Journal of Nutrition randomly assigned 86 adults to one of two calorie-controlled diets: an almond-enriched diet (15 percent energy from almonds) or a nut-free diet with the same number of calories. After a three-month period, those who crunched on almonds daily experienced greater losses in body fat and visceral adipose tissue — a particularly dangerous form of intra-abdominal body fat. Similar fat-loss benefits have also been shown with frequent walnut consumption. Nuts are bundles of unsaturated fats, protein, fiber, antioxidants, vitamins and minerals that likely work together to burn chub. Also of importance in the battle of the bulge is the recent evidence that the fat in nuts is located inside cells that appear to resist complete breakdown during digestion. So some of the fatty calories in nuts remain in the cells and, in turn, are not available to be stored by our bodies. This explains why the calorie count of nuts is actually lower than what you would read on food labels. A handful of nuts makes a satisfying snack option, or add them more often to salads, oatmeal, yogurt and even protein shakes.
Most Useful Supplements for High Blood Pressure
High blood pressure (also known as hypertension) is one of the key risk factors for heart disease. The lifetime risk of developing high blood pressure is estimated to be 90% and is predicted to affect 1.56 billion people worldwide by 2025.
Research has shown that maintaining blood pressure within a normal range reduces the risk of cardiovascular complications, both for those with high blood pressure and those with moderately high blood pressure.
Blood Pressure Readings
A blood pressure reading has two numbers. The top number, known as systolic, refers to the amount of pressure in your arteries during the contraction of your heart muscle. The bottom number, called diastolic, refers to your blood pressure when your heart muscle is between beats.
Normal systolic pressure is below 120. A reading of 120-129 is elevated, 130-139 is stage 1 high blood pressure and 140 is stage 2 high blood pressure.
Normal diastolic blood pressure is below 80. However, even if your diastolic number is lower than 80, you can have elevated blood pressure if the systolic reading is 120-129. A reading of 80-89 is stage 1 high blood pressure and 90 or more is stage 2 hypertension.
As there is such a large number of people with high blood pressure, it is not realistic to be able to treat all of them with antihypertensive drugs. International guidelines, therefore, promote dietary and lifestyle interventions to reduce blood pressure levels.
Advice includes reducing salt and alcohol intake, becoming more physically active and eating more fruit and vegetables. Supplementation can also help to enhance the effects of these strategies.
Helpful Supplements for High Blood Pressure
Cocoa
Cocoa extract is comprised of xanthine molecules (theobromine and caffeine) and procyanidins. These contain compounds, including procyanidins, epicatechin and flavanols.
A large number of dietary flavonoids have a beneficial impact on heart health, including antioxidant, anti-inflammatory effects and improving nitric oxide metabolism and endothelial function. A higher intake of these is also associated with a lower risk of heart disease.
A meta-analysis of 20 double-blind, placebo-controlled randomised-controlled studies of 856 people found that cocoa flavonoids had a statistically significant lowering effect on blood pressure, when taken over a period of between 2 and 18 weeks and when between 3.6 and 105g of cocoa products were consumed per day.
How to take cocoa
The standard dose for cocoa flavonoids is 500 – 1,000mg a day, taken with meals. Intake can also be boosted through the consumption of dark chocolate. However, this must be at least 85% cocoa solids to have a beneficial effect.
Omega-3 polyunsaturated fatty acids (PUFAs)
The two major classes of polyunsaturated fatty acids (PUFAs): omega-3 and omega-6 fatty acids. Like all fatty acids, PUFAs are comprised of long chains of carbon atoms with a carboxyl group at one end of the chain and a methyl group at the other. They are different from saturated and monounsaturated fatty acids because they have two or more double bonds between carbons within the fatty acid chain.
A number of different mechanisms have been proposed for the ability of PUFAs to lower blood pressure. This includes decreasing insulin resistance, regulating vascular tone via stimulating the parasympathetic nervous system and suppressing the renin-angiotensin-aldosterone system.
There is a large body of evidence demonstrating the effectiveness of PUFA supplementation in lowering blood pressure. A meta-analysis of 70 randomised controlled studies showed that omega 3 PUFA consumption of between 300mg and 15000mg per day for between 4 and 26 weeks significantly reduced blood pressure. The largest effects were observed in those with untreated high blood pressure levels (those not taking medication). No safety concerns have been found other than mild gastrointestinal discomfort at high doses.
How to take PUFAs
Although lower doses can lower systolic blood pressure, an intake of 2000mg per day of PUFAs is needed to reduce diastolic blood pressure. If you experience any gastrointestinal issues, lower the dose slightly to alleviate these effects.
L-Arginine
L-arginine is a conditionally essential amino acid found in the diet. It is often used by athletes because it produces nitric oxide, via the nitric oxide synthase enzymes, which increases blood flow.
A meta-analysis of 11 double-blind, placebo-controlled randomised controlled trials involving 387 participants showed that a dose of 4 to 24g daily over 2 to 12 weeks significantly lowered systolic and diastolic blood pressure. Results indicated that a 4 week treatment period was sufficient to produce a beneficial effect.
How to take l-arginine
A dose of 6g daily is recommended to reduce blood pressure. Intakes of less than 3g tend not to be effective and over 10g daily is associated with gastrointestinal issues.
Potassium
Potassium is a mineral that is hugely important for heart health. The recommended daily intake is 4700mg.
Doubling intake of potassium is associated with a reduction of between 4 and8mmHg in systolic blood pressure and 2.5 and 4in diastolic blood pressure. Higher potassium intake is also associated with a lower incidence of cardiovascular and cerebrovascular incidents, type 2 diabetes, left ventricular hypertrophy, heart failure and cardiac arrhythmias.
A number of different mechanisms have been proposed for the ability of potassium to lower blood pressure. This includes improved sympathetic nervous system function and increased excretion of sodium in the urine. Potassium must be taken with caution in patients with renal impairment and in those who are taking medications which increase potassium retention.
How to take potassium
Potassium cannot legally be sold in high amounts due to safety concerns. In order to gain the benefits of potassium for reducing blood pressure without any risk of adverse effects, a dose of 500mg daily is recommended. Intake can also be boosted by eating more fruits, vegetables, and beans.
Magnesium
Magnesium is another mineral that is beneficial for reducing blood pressure. It is one of the most common dietary deficiencies after vitamin D. A lack of magnesium is associated with increased blood pressure and poorer insulin sensitivity.
A meta-analysis of randomised controlled trials with between 3 and 24 weeks of follow up has shown that magnesium supplementation is associated with a decrease in systolic blood pressure of between 3 and 4 mmHg and decrease of diastolic blood pressure of approximately 2.5 mmHg. Results are optimised when both potassium and magnesium are taken in those with high blood pressure.
A number of mechanisms have been proposed for the effect of magnesium in lowering blood pressure, including calcium channel blocking, increasing prostaglandin (PG) E and increasing nitric oxide synthesis.
How to take magnesium
The optimal dose of magnesium is between 500mg and 1000 mg per day. It is best to obtain this from a chelated supplement because this improves absorption and has a lower risk of gastrointestinal issues, such as diarrhoea and bloating. However, magnesium supplements should be avoided in patients with severe renal insufficiency.
Intake can also be boosted through food, including nuts and green leafy vegetables.
Vitamin C
Vitamin C is an essential vitamin with antioxidant properties. It has a number of different functions in the body, particularly those relating to the immune system. Deficiencies in vitamin C are a risk factor for high blood pressure.
The level of vitamin C in the blood is inversely correlated with blood pressure.
In a meta-analysis of clinical trials with a 500mg dose of vitamin C over an 8 week period in participants with high blood pressure, systolic blood pressure was reduced by 4.8mmHg but diastolic blood pressure was not reduced. Some studies have also shown that vitamin C supplementation can enhance the effectiveness of antihypertension drugs such as amlodipine.
How to take vitamin C
To obtain the benefits of vitamin C for lowering blood pressure, it is recommended to take 500mg to 1000mg per day. It is not associated with any side effects. Intake can also be boosted by eating more green leafy vegetables, berries and citrus fruits.
Resveratrol
Resveratrol is a polyphenol that is in particularly high amounts in grapes. A number of studies have shown that it is effective in lowering blood pressure in preclinical models. This is thought to be due to its antioxidant effects, its ability to stimulate nitric oxide production, inhibits vascular inflammation and the prevention of platelet aggregation.
One study of 11 participants found that 150mg resveratrol daily reduced systolic blood pressure by 6mmHg and diastolic by 1mmHg. In a meta-analysis of 6 randomised controlled trials of 247 participants, only higher doses (over 150mg daily) were able to significantly reduce systolic blood pressure.
How to take resveratrol
A daily dose of between 150mg and 445mg is recommended to lower blood pressure. Further research is needed to establish the most optimal dose.
Coenzyme Q10
Coenzyme Q10 (also known as ubiquinone) is a potent lipid phase antioxidant, which is particularly high in raw meat and fish. It is a free radical scavenger, reduces oxidative stress; regenerates other vitamins and antioxidants, reduces the oxidation of low-density lipoprotein. It is also a cofactor and coenzyme in mitochondrial oxidative phosphorylation, which lowers blood pressure and is often low in those with high blood pressure.
A meta-analysis of placebo-controlled randomised controlled trials found that treatment with more than 100mg of coenzyme Q10 in participants with systolic blood pressure greater than 140mmHg or a diastolic blood pressure of over 90mmHg taken over 4 weeks, decreased systolic blood pressure by an average of 11 and diastolic blood pressure by an average of 7.
How to take coenzyme Q10
A daily dose of 10 mmHg per day is recommended to lower blood pressure. It is a fat-soluble compound so it is recommended to take it with food for better absorption.
Lycopene
Lycopene is a carotenoid, a natural pigment that gives vegetables and fruits their red color. It is an antioxidant and therefore protects against cell damage.
A recent meta-analysis of randomised controlled trials found that between 10 and 50 mg per day of lycopene significantly reduced systolic blood pressure. This enhanced the blood pressure lowering the effect of antihypertensive medications.
It is often debated whether it is better to take in lycopene through food or via supplementation. Although foods such as tomatoes are high in lycopene, for blood pressure management, rather than for general health purposes, supplementation is recommended.
How to take lycopene
To obtain the benefits of lycopene for lowering blood pressure, it is recommended to take 10mg per day. Intake can be further boosted by consuming lycopene-rich foods, such as tomatoes.
Pycnogenol
Pycnogenol is bark extract of Pinus pinaster (French maritime pine) and is a natural angiotensin-converting-enzyme (ACE) inhibitor. It protects cell membranes from oxidative stress, increases nitric oxide and improves endothelial function, all of which have a beneficial impact on human health.
Clinical evidence has shown that supplementing with 100 mg Pycnogenol for 12 weeks allowed nearly half of participants to reduce the dose of their blood pressure medication.
How to take pycnogenol
To get the benefits of Pycnogenol for lowering blood pressure, it is recommended to take 100mg per day.
Melatonin
Melatonin is a hormone that is secreted from the pineal gland at night. It acts as a signal of darkness so plays a key role in the physiological regulation of circadian rhythms, including sleep. It is thought to influence blood pressure by protecting blood vessels from oxidation, improving nitric oxide metabolism and endothelial function.
A meta-analysis of double-blind, placebo-controlled randomised controlled trials consisting of 221 people who were taking between 2mg and 5mg of melatonin for between 7 and 90 days reported a significant decrease in both systolic blood pressure and diastolic blood pressure.
As beta-blockers inhibit the body’s natural melatonin secretion, this supplement also improves sleep in people taking this medication for high blood pressure. Melatonin has also been used as an adjunct to the treatment of refractory hypertension (treatment-resistant high blood pressure) with positive results.
How to take melatonin
To obtain the benefits of melatonin it is recommended to take 2mg daily. In order to optimise results, it is best to take a controlled-release rather than a fast-release supplement.
Garlic
Garlic (Allium sativum) is a food product that can improve immunity as well as heart health. It also has anti-aging properties. The molecule alliin is responsible for garlic’s main mechanism.
Garlic enhances the regulation of endothelial nitric oxide, which causes smooth muscle cell relaxation, vasodilation and a reduction in blood pressure. There are a number of dietary and genetic factors which influence these pathways and thus contribute to the development of high blood pressure.
Dry aged garlic is particularly effective for reducing blood pressure as it has ACE inhibition and calcium channel blocking activities. Both of these reduce catecholamine sensitivity, increase bradykinin and nitric oxide, improving arterial functioning.
A recent meta-analysis of nine randomised controlled trials, including 482 individuals treated with aged garlic extract for between 8 and 26 weeks, found that both systolic and diastolic blood pressure were reduced more effectively than by a placebo. The average reduction in systolic blood pressure was 9mmHg and the average reduction in diastolic blood pressure was 4 mmHg. These effects seem to be over and above those obtained through taking blood pressure medications.
How to take garlic
To obtain the benefits of garlic for blood pressure, it is recommended to take 600mg per day. This can be divided into several doses if preferred. Aged garlic is the preferable form to take, not only for its effectiveness but also because of its lack of scent. Intake can also be boosted with food. However, it is important not to microwave garlic as this destroys its beneficial compounds.
Probiotics
Probiotics contain live microorganisms that have a range of health benefits. The most common are bacteria that belong to groups called Lactobacillus andBifidobacterium.
A meta-analysis of randomised controlled trials found that consuming probiotics moderately reduced blood pressure. Effects were more significant in those with high blood pressure initially, those ingesting multiple strains of probiotics and when taking them for more than 8 weeks.
Another meta-analysis of 14 randomised controlled trials, involving 702 participants, found that, compared with placebo, probiotic fermented milk produced a significant reduction of an average of 3mmHg in systolic blood pressure and 1mmHg in diastolic blood pressure. Similarly to the other meta-analysis, results were also more pronounced in those with higher blood pressure at the start.
How to take probiotics
It is recommended to take at least 10 colony-forming units (CFU) per day in order to reduce blood pressure. Intake can also be boosted by eating foods containing probiotics, such as yogurts.
The Bottom Line
It is clear that there is a range of supplements that can help to reduce high blood pressure, which can have benefits for those who are taking prescription high blood pressure medication and those without.
However, if you are taking prescription medication for high blood pressure, you will want to check with your doctor before using any dietary supplements as there could be interactions.
Supplementation can be used alongside making diet and lifestyle changes. These modifications include increasing your intake of foods high in potassium, calcium and magnesium, such as nuts and leafy green vegetables. Being more physically active can also help to lower blood pressure, particularly increasing cardiovascular exercises, such as walking, swimming and jogging.
- Published in Blog, Nutrition, supplements
This Is What Will Happen When You Eat Bananas Every Day
Bananas are the most popular fruit in the United States. You might be already eating a lot of bananas or you might be someone who is looking for reasons to increase your fruit intake. In any both cases, you need to know these five major banana benefits.
1. Control Blood Pressure
High blood pressure is a silent killer. It can lead to heart disease, stroke, kidney failure and brain disease.
To lower your blood pressure it is recommended to eat more potassium. As a matter of fact, bananas are rich in potassium. One average-size banana has around 12 percent of your daily value of potassium. Even the Harvard School of Public Health recommends eating potassium-rich foods to push your blood pressure down.
2. Appetite Control
Bananas are rich in fiber. An average-sized banana contains up to 12 percent of daily fiber value.
Rich-fiber diet has numerous benefits. It helps to lower cholesterol levels, normalize bowel movements, control blood sugar and helps in achieving healthy weight. Furthermore, fiber slows down digestion. As a result, you feel fuller longer after you eat. If you want to cut calories and lose weight – this is a solution for you.
3. Cancer Prevention
One of another amazing banana benefits is some types of cancer prevention. Research (done by American Institute for Cancer Research) shows that dietary fiber “convincingly” lowers the risk of colorectal cancer. In addition, vitamin C, “probably” lowers the risk of esophageal cancer. A banana contains about 17 percent of daily value of vitamin C. The studies might not be 100% convincing, but eating a banana every day would not hurt.
4. Sport Drink Substitute
If you are looking to substitute your sport drink with something more natural – look no further! Research conduced by Appalachian State University concluded that eating a banana pre- or mid-workout helped to fuel performance as well as sports drinks. Carbs available in bananas can be converted quickly into energy. Furthermore, potassium can help to prevent dehydration.
5. Stronger Bones
Potassium makes bananas a great choice for those who is looking to build stronger bones. Studies show that potassium-rich foods can significantly reduce bone loss. Moreover, bananas can help to prevent osteoporosis.
Vitamins
Vitamins are substances that your body needs to grow and develop normally. There are 13 vitamins your body needs. They are
* Vitamin A
* B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate)
* Vitamin C
* Vitamin D
* Vitamin E
* Vitamin K
You can usually get all your vitamins from the foods you eat. Your body can also make vitamins D and K. People who eat a vegetarian diet may need to take a vitamin B12 supplement.
Each vitamin has specific jobs. If you have low levels of certain vitamins, you may get health problems. For example, if you don’t get enough vitamin C, you could become anemic. Some vitamins may help prevent medical problems. Vitamin A prevents night blindness.
The best way to get enough vitamins is to eat a balanced diet with a variety of foods. In some cases, you may need to take vitamin supplements. It’s a good idea to ask your health care provider first. High doses of some vitamins can cause problems.
- Published in Blog, Nutrition, supplements
calcium
You have more calcium in your body than any other mineral. Calcium has many important jobs. The body stores more than 99 percent of its calcium in the bones and teeth to help make and keep them strong. The rest is throughout the body in blood, muscle and the fluid between cells. Your body needs calcium to help muscles and blood vessels contract and expand, to secrete hormones and enzymes and to send messages through the nervous system.
It is important to get plenty of calcium in the foods you eat. Foods rich in calcium include
* Dairy products such as milk, cheese, and yogurt
* Leafy, green vegetables
* Fish with soft bones that you eat, such as canned sardines and salmon
* Calcium-enriched foods such as breakfast cereals, fruit juices, soy and rice drinks, and tofu. Check the product labels.
The exact amount of calcium you need depends on your age and other factors. Growing children and teenagers need more calcium than young adults. Older women need plenty of calcium to prevent osteoporosis. People who do not eat enough high-calcium foods should take a calcium supplement.
Osteoporosis is a disease that thins and weakens the bones. Your bones become fragile and break easily, especially the bones in the hip, spine, and wrist. In the United States, millions of people either already have osteoporosis or are at high risk due to low bone mass.
Anyone can develop osteoporosis, but it is more common in older women. Risk factors include
* Getting older
* Being small and thin
* Having a family history of osteoporosis
* Taking certain medicines
* Being a white or Asian woman
* Having low bone density
Osteoporosis is a silent disease. You might not know you have it until you break a bone. A bone mineral density test is the best way to check your bone health.
To keep bones strong, eat a diet rich in calcium and vitamin D, exercise, and do not smoke. If needed, medicines can also help. It is also important to try to avoid falling down. Falls are the number one cause of fractures in older adults.
Protein
Amino Acids
Both muscle and milk contain all the naturally occurring amino acids, and thus meat and dairy products are valuable foods (both have high biological value, and dairy sources have higher values). The most abundant amino acids in muscle are the three branched-chain amino acids (BCAAs), leucine, valine, and isoleucine, which together account for 20% of the total amino acids found in muscle protein. Both meat and dairy protein have high BCAA content.
Athletes at Risk of Insufficient Protein Intake
People with extremely low protein intakes may suffer from protein deficiency, which can compromise function and ultimately lead to loss of body protein (atrophy). Certain groups of athletes are primarily recognized as being at risk from protein and energy deficiency: female runners, male wrestlers, boxers and other athletes in weight category sports, ski jumpers, male and female gymnasts, and female dancers. Although protein intake for these groups may be adequate on average, certain people within these groups may have protein intakes well below the RDA due to low energy intake.
Another group that has been suggested to be at risk is vegetarian athletes. Plant food
sources typically contain lower-quality proteins that have low levels of one or more
essential amino acids .
In addition, the digestibility of plant protein can be low compared with animal protein. Although some concern exists that vegetarian athletes may struggle to meet the protein requirements, the evidence for this is lacking, and adequate protein intake seems possible through a balanced vegetarian diet.
Amino Acid Metabolism
The metabolism of most amino acids is linked to the metabolism of other amino acids, and some amino acids can be synthesized from other amino acids. This feature is especially important in conditions of limited dietary protein intake or when metabolic requirements increase. Some amino acids are essential and are not synthesized in the body, whereas others can be synthesized in the body (nonessential amino acids) .
Amino acids are involved in a variety of biochemical and physiological processes, some of which are common to all and some of which are highly specific to certain amino acids.
Amino acids are constantly incorporated into proteins (protein synthesis), and proteins are constantly broken down (protein degradation or breakdown). The vast majority of the amino acids in the body are
incorporated into tissue proteins, but a small pool of free amino acids also exists (about 120g of free amino acids are present in the skeletal muscle of an adult). Amino acids are constantly extracted from the free amino acid pool for synthesis of various proteins, and breakdown of protein makes amino acids available for the free amino acid pool.
Timing of Protein Intake
The timing of food intake after exercise is important to the balance between protein
synthesis and protein degradation. Studies have investigated protein ingestion immediately after exercise, 1 or 3 hours after exercise, or before exercise. In one study by Tipton et al. (2001), volunteers ingested 6 g of essential amino acids plus 35 g of carbohydrate immediately before and immediately after completion of an intense leg resistance exercise bout. Amino acid uptake seemed to be greater when the nutrients were ingested before the exercise bout than immediately afterward, but the anabolic response was similar in magnitude for both preexercise and postexercise feeding. This study suggested that the anabolic response to exercise and amino acid and carbohydrate ingestion is greater with preexercise ingestion versus immediately postexercise, and it was suggested that the observed differences were likely related to the delivery of amino acids to the muscle. Free amino acids ingested before exercise may result in increased amino acid delivery (because of increased blood flow to active muscles during the exercise session) and lead to superior amino acid uptake compared with amino acids ingested after exercise. However, this study was performed with essential amino acids. When some of these studies were repeated with whey protein (and no carbohydrate), the difference between feeding before a bout of resistance exercise and after was not evident. The current consensus is that ingesting protein soon after exercise (within approximately 1 hour after exercise),
which is more practical than preexercise protein consumption, is the best way to increase net protein synthesis postexercise.
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omega-3
The body can synthesize certain fatty acids, however, it cannot synthesize polyunsaturated omega-3 fatty acids due to the lack of certain enzymes in the body that produce alpha-linoeic acid (ALA).
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zinc
?Zinc, one of the antioxidant minerals, is important for hundreds of body processes, including maintaining normal taste and smell, regulating growth, and promoting wound healing. research has revealed that female bodybuilders, in particular, don’t get enough zinc in their diets. Zinc is an important mineral for people who work out. As you exercise, zinc helps clear lactic acid buildup in the blood. In addition, zinc supplementation (25 mg a day) has been shown to protect immunity during periods of intense training. There is not much research on zinc supplementation and exercise performance. Interestingly, though, one study shows that if you’re an endurance athlete who follows a diet that is rich in carbohydrate but low in protein and fat, you could be setting yourself up for a zinc deficiency, resulting in a loss of too much body weight, greater fatigue, and poor endurance. Too much zinc might be a bad thing, however. It has been associated with lower levels of good cholesterol (HDL) and thus may increase your risk of cardiovascular disease. What’s more, excess zinc over time may create mineral imbalances and produce undesirable changes in two substances involved in calcium metabolism: calcitonin, a hormone that boosts calcium in bones by drawing it from soft tissue, and osteocalcin, the key noncollagen protein needed to help harden bone. By eating zinc-rich foods, you can get just the right amount, which is 8 milligrams a day for women and 11 milligrams a day for men. The best sources of zinc are meat, eggs, seafood (especially oysters), and whole grains. If you restrict your intake of meat, taking a multivitamin-multimineral each day will help fill in the nutritional blanks.
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Protein: A harmful or beneficial nutrient for bone
High protein intakes are considered essential to support the demands of training, and as such, athletes are recommended to consume more protein (between 1.2 and 1.6 g/kg/day, with up to 2.2 g/kg/day considered useful in some situations) than the general population (currently 0.8 g/kg/day). At the same time, there is a long held belief that higher protein intakes may actually have a negative influence on bone health. This is based on the “acid-ash hypothesis”, which suggests that animal proteins are acidic, and so can disrupt body pH. A balanced pH is essential for function of all body cells, and so the body will counterbalance an acidic state by increasing the availability of alkaline minerals, so normalising pH. The problem is, that most of the bodies alkaline minerals (e.g.,calcium) are stored within the bone. A chronic need to normalise pH in response to habitually high protein intakes, can, in the long term, result in bone mineral loss and weakening. Supporting this hypothesis is evidence that diets with a high potential renal acid load (PRAL), namely those high in animal proteins, are associated with a greater loss of calcium in the urine. This may be associated with lower bone mineral density, and an increased rate of bone loss.
The acid-ash hypothesis does have some possible merit, but it also describes just one of the pathways through which high protein intakes may theoretically influence bone, and is by no means the full story. For a start, the acid-ash hypothesis assumes that the calcium lost in the urine when protein intakes are high, comes from the bone. It seems, however, that higher protein intakes actually increase the amount of calcium that is absorbed from foods, and the increased calcium found in the urine when protein intake is high comes from this increase in calcium availability, and not from the bone, as was originally assumed.
Another important point, is that calculations of dietary acid load, are not only influenced by a high intake of acidic foods, but also by a low intake of alkaline foods. Most alkaline foods (e.g.,fruits and vegetables) are also rich in a wide range of micro- and phyto-nutrients that are essential to bone health. It is possible, therefore, that the poorer bone outcomes reported in individuals who consumed an acidic diet, were not actually due to high protein, but to a shortage of nutrient rich fruits and vegetables.
More importantly, evidence exists to show that not only is protein not harmful to bone, it can actually be beneficial. Bone tissue is made up of ~50% protein, which makes it essential that athletes consume sufficient protein to support the increased rate of bone turnover caused by athletic training. Additionally, protein ingestion is known to increase the production of a number of hormones and growth factors, such as IGF-1, which are also involved in the formation of bone. Perhaps most importantly, the physical loads caused by exercise training are recognised as the main determinant of bone. Athletes in high-impact sports are frequently reported to have stronger bones that non-athletes. These loads come from a combination of both gravitational and muscular forces. It follows, therefore, that if higher protein intake positively impacts muscle mass function, and the capacity to undertake exercise training, it should also positively influence bone.
Considering all of these factors, it seems paradoxical to believe that higher protein intakes could really harm bone. Ultimately, the only way to determine the net influence of protein intake on bone, is to examine original studies that investigate this. A large number of these types of studies have been conducted, and the results have subsequently been statistically combined in high-quality meta-analyses [5]. Considering all available evidence, the answer is clear: Provided calcium intake is adequate, there is no evidence to indicate a negative influence of protein on bone, and instead a positive, albeit small, effect on bone mineral density and fracture risk has been identified. And so, the consensus is that protein is an essential nutrient, not only for muscle, but also for bone.
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