5 Ways To Supplement Your Protein Intake To Build Muscles Fast!Peter Hinds
This article provides five ways to maximize protein intake to build muscle mass. It recommends eating six meals per day, with a meal every 3-4 hours, to keep insulin levels elevated and promote muscle growth. It also suggests drinking at least one ounce of water per two pounds of body weight daily to aid in protein metabolism and toxin elimination. Relying on whole foods as the foundation of meals is also advised to provide nutrients for muscle building. Finally, the article recommends bumping up protein intake beyond whole foods with protein supplements.
The importance of proper nutrition in fitness plansFitness World
The concept of nutrition may be of second nature to a seasoned bodybuilder or someone who follows stringent exercise regimens regularly. However, the term “healthy diet” can be intimidating for novices in the fitness world.
Appropriate food intake complements your fitness routine. Formulate your diet plan as per your fitness goals to gain a range of benefits.
Find few advantages of proper nutrition in fitness in this presentation.
The document discusses nutrition strategies for athletes before, during, and after intense exercise. It recommends that the pre-competition meal should be high in carbohydrates (150-300g), consumed 3-4 hours before exercise to replenish glycogen stores. During exercise, consuming about 60g of carbohydrates per hour benefits performance for long duration or high intensity exercise by sparing glycogen and stabilizing blood glucose. The strategies aim to provide steady fuel without large insulin responses that could impair performance.
Metabolism is the set of chemical reactions that maintain life processes in living organisms. It converts food into energy and allows for growth. Metabolism has two main parts: anabolism, which builds complex substances from simple ones, and catabolism, which breaks down complex substances into simpler ones. The basic metabolic rate (BMR) is the rate at which the body consumes energy at rest. Factors that affect BMR include body size, gender, age, fever, hormonal imbalances, weight, anxiety, and tension. The resting metabolic rate (RMR) is measured with a subject sitting comfortably for hours after eating without activity and is slightly higher than BMR due to additional energy needs for growth,
Consuming extra calories increases fat mass while protein increases lean mass; high-protein diets have beneficial effects on regulating body fat but the impact of different protein types is unknown. Reducing calories and eating more low-fat, protein-rich foods may aid long-term weight loss by boosting resting energy expenditure. Low-protein foods containing hidden sugars or fats could contribute to obesity as sugars are easily converted to body fat.
Carbohydrate loading diets are often used by athletes before endurance events to increase stored carbohydrates and provide more energy for 90 minutes or longer. The diet involves decreasing carbohydrates to 55-65% of calories one week before the event, then increasing carbohydrates to at least 70% of calories in the final 4 days before the event while limiting exercise to store more glycogen. Carbohydrate loading works best for physically fit athletes but should be supervised by a physician as blood sugar can fluctuate.
Green coffee extract is derived from unroasted coffee beans and contains high amounts of chlorogenic acid. Chlorogenic acid may help with weight loss by influencing glucose and fat metabolism. A 22-week study found that green coffee extract helped reduce both body weight and body fat in overweight individuals who did not follow a diet or exercise program. Additionally, a meta-analysis showed significant weight loss with green coffee extract compared to placebo. Green coffee extract may aid weight loss through improved insulin balance, reduced glucose absorption, and increased fat burning.
This document discusses protein and its role as a macronutrient. It defines protein and explains that it is made up of amino acids, including 9 essential amino acids that must be obtained through food. The document outlines protein requirements for different populations, noting that active individuals need more protein than sedentary people. It also discusses optimal protein intake for muscle building, fat loss, and other goals. The timing, types, and quality of protein are examined, along with common myths about the dangers of high-protein diets.
5 Ways To Supplement Your Protein Intake To Build Muscles Fast!Peter Hinds
This article provides five ways to maximize protein intake to build muscle mass. It recommends eating six meals per day, with a meal every 3-4 hours, to keep insulin levels elevated and promote muscle growth. It also suggests drinking at least one ounce of water per two pounds of body weight daily to aid in protein metabolism and toxin elimination. Relying on whole foods as the foundation of meals is also advised to provide nutrients for muscle building. Finally, the article recommends bumping up protein intake beyond whole foods with protein supplements.
The importance of proper nutrition in fitness plansFitness World
The concept of nutrition may be of second nature to a seasoned bodybuilder or someone who follows stringent exercise regimens regularly. However, the term “healthy diet” can be intimidating for novices in the fitness world.
Appropriate food intake complements your fitness routine. Formulate your diet plan as per your fitness goals to gain a range of benefits.
Find few advantages of proper nutrition in fitness in this presentation.
The document discusses nutrition strategies for athletes before, during, and after intense exercise. It recommends that the pre-competition meal should be high in carbohydrates (150-300g), consumed 3-4 hours before exercise to replenish glycogen stores. During exercise, consuming about 60g of carbohydrates per hour benefits performance for long duration or high intensity exercise by sparing glycogen and stabilizing blood glucose. The strategies aim to provide steady fuel without large insulin responses that could impair performance.
Metabolism is the set of chemical reactions that maintain life processes in living organisms. It converts food into energy and allows for growth. Metabolism has two main parts: anabolism, which builds complex substances from simple ones, and catabolism, which breaks down complex substances into simpler ones. The basic metabolic rate (BMR) is the rate at which the body consumes energy at rest. Factors that affect BMR include body size, gender, age, fever, hormonal imbalances, weight, anxiety, and tension. The resting metabolic rate (RMR) is measured with a subject sitting comfortably for hours after eating without activity and is slightly higher than BMR due to additional energy needs for growth,
Consuming extra calories increases fat mass while protein increases lean mass; high-protein diets have beneficial effects on regulating body fat but the impact of different protein types is unknown. Reducing calories and eating more low-fat, protein-rich foods may aid long-term weight loss by boosting resting energy expenditure. Low-protein foods containing hidden sugars or fats could contribute to obesity as sugars are easily converted to body fat.
Carbohydrate loading diets are often used by athletes before endurance events to increase stored carbohydrates and provide more energy for 90 minutes or longer. The diet involves decreasing carbohydrates to 55-65% of calories one week before the event, then increasing carbohydrates to at least 70% of calories in the final 4 days before the event while limiting exercise to store more glycogen. Carbohydrate loading works best for physically fit athletes but should be supervised by a physician as blood sugar can fluctuate.
Green coffee extract is derived from unroasted coffee beans and contains high amounts of chlorogenic acid. Chlorogenic acid may help with weight loss by influencing glucose and fat metabolism. A 22-week study found that green coffee extract helped reduce both body weight and body fat in overweight individuals who did not follow a diet or exercise program. Additionally, a meta-analysis showed significant weight loss with green coffee extract compared to placebo. Green coffee extract may aid weight loss through improved insulin balance, reduced glucose absorption, and increased fat burning.
This document discusses protein and its role as a macronutrient. It defines protein and explains that it is made up of amino acids, including 9 essential amino acids that must be obtained through food. The document outlines protein requirements for different populations, noting that active individuals need more protein than sedentary people. It also discusses optimal protein intake for muscle building, fat loss, and other goals. The timing, types, and quality of protein are examined, along with common myths about the dangers of high-protein diets.
An unbalanced diet can lead to weight gain if calories from food are not burned off through physical activity. To have a healthy diet for physical activity, one should follow a food pyramid with plenty of carbohydrates from foods like fruits, vegetables, grains and legumes. Protein intake should be 1-2 grams per kilogram of body weight, obtained from foods such as fish, eggs, meat and legumes. Fats are important for vitamin absorption but should be consumed in moderation as too much can lead to weight gain and health issues. Maintaining a balanced diet with foods from all food groups supports health and physical performance.
This document is about a sports nutrition and anti-aging supplement company called High Energy Labs. It summarizes that High Energy Labs has over 10 years of experience in research and product development. It offers cutting-edge, unique supplement formulations to enhance absorption, energy, performance, muscle recovery, testosterone and other benefits. High Energy Labs uses pharmaceutical-grade ingredients and clinical doses backed by research and clinical studies. Partnering with High Energy Labs provides benefits like excellent customer service, on-time product delivery, and advertising opportunities to reach customers looking for high-quality supplements that deliver immediate results.
Recovery is defined as restoring physiological functions and energy stores to normal levels through techniques like hydrotherapy, active recovery, stretching, compression garments and massage. These recovery techniques help normalize muscle glycogen, aid muscle repair, and rehydrate the body to replace fluid lost during exercise. As recovery is still being researched scientifically, experimenting with different recovery strategies can help identify effective personal recovery methods.
Carbohydrate and fat utilization during exercise 24 july 16Usman Khan
Carbohydrates and fats provide energy through exercise, with carbohydrates being the preferred fuel for intense exercise. The type of fuel utilized depends on exercise intensity and duration. At low intensities, fat is the primary fuel from peripheral and intramuscular stores. At medium intensities, intramuscular triglycerides supplement fat. High intensities exceed fat utilization rates, requiring carbohydrates from glycogen and glucose. Very high intensities exceed aerobic capacity, relying on anaerobic carbohydrate breakdown. Fuel utilization shifts between fat and carbohydrate stores over different exercise phases and intensities.
This document summarizes three studies that compared the effects of whey, casein, and soy proteins on muscle growth. The first study measured muscle protein synthesis (MPS) after consuming each protein. It found that whey stimulated the greatest MPS, particularly after resistance exercise. The second study found that subjects who consumed milk had greater decreases in fat mass and strength increases than those who consumed soy. The third study also found greater MPS following milk consumption than soy. Overall, the studies suggest whey protein most effectively stimulates muscle growth and strength.
Nitrogen balance is a measure of nitrogen consumption minus nitrogen excretion. Lifting weights puts your body into a catabolic state–that is, it breaks down muscle tissue for later rebuild, thus excreting nitrogen.
Protein is the only macronutrient that has nitrogen as a constituent inside its chemical make-up. As such, the fundamental way to achieve a state of positive nitrogen balance is to have nitrogen consumption exceed nitrogen excretion, i.e. increase protein intake.
Bodybuilding supplements are important for people who do intense workouts or athletic activities to provide nutrients lost during exercise. There are many types of supplements that cater to different needs before, during, and after workouts to aid in muscle growth, hydration, and testosterone production. Some common supplements include protein, amino acids, fatty acids, and glutamine. Supplements form an important part of a healthy diet and exercise plan by providing essential nutrients, helping build muscle mass quickly, strengthening the body, and optimizing fitness levels. Consulting a trainer or doctor can help identify the best supplement.
Jamie Rowan - Optimum business, body & mindJohnny Beirne
This document outlines an approach for business owners to optimize their health through lifestyle, exercise, and nutrition. It discusses maximizing total health by focusing on brain function, lifespan, body composition, stress management, and sleep quality. Specific fundamentals that are recommended include following a reduce, increase, consume, eliminate nutrition principle. Key things to reduce include carbohydrates and gluten. Things to increase include protein, omega-3s, water, meal frequency, and exercise. Exercise is emphasized as a strong predictor of lifespan. The approach also involves consuming whole foods and eliminating gluten, alcohol, smoking, bad fats, and sugars. Stress management is also covered.
The document discusses the Carb Back Loading (CBL) nutrition protocol. CBL involves delaying carbohydrate intake until later in the day after exercise. It aims to control insulin levels to promote fat burning while allowing muscle building and recovery. CBL proponents claim it can improve fat loss and energy levels by limiting carbohydrates during the day and focusing intake around strength training in the afternoon and evening meals. The protocol emphasizes nutrient timing to manipulate hormones and glucose uptake in a way that favors muscle over fat storage of calories.
4 fats and exercise nutrition and fitnessSiham Gritly
Dr. Siham Gritly's document discusses lipids and fats. It defines lipids and their main functions in the body. It explains that fats provide energy and aid in the absorption of fat-soluble vitamins. The document also classifies fats as saturated, monounsaturated, or polyunsaturated and discusses their effects on health. It describes the multi-step process of breaking down fatty acids through beta-oxidation to form acetyl-CoA for energy production. The liver plays a key role in fat metabolism by breaking down and resynthesizing triglycerides.
Carbohydrates serve as the main energy source for exercise. They are stored in the body as glycogen in the liver and muscles. During exercise, glycogen is broken down to provide glucose to fuel muscle contraction. Higher intensity exercise relies more on carbohydrate metabolism, depleting glycogen stores. The pentose phosphate pathway generates pentose sugars from glucose for nucleic acid synthesis and produces NADPH for lipid synthesis. Maintaining adequate carbohydrate intake is important for endurance athletes to prevent fatigue and optimize performance.
This document discusses GNLD nutritional supplements for different needs:
1. It outlines supplements for personalized nutrition, sports nutrition, nutrition for athletes, and an athletic lifestyle including products for training, competition, and recovery.
2. It then discusses specific supplement ingredients and products that provide benefits like immune support, bone and joint support, and omega-3 support.
3. It concludes by highlighting GNLD's whole food nutrition products and their actions in supporting health and vitality as well as being free of banned substances.
This document discusses optimal nutrition for athletic performance and rehabilitation. It emphasizes the importance of maintaining energy balance and consuming adequate carbohydrates, protein, fats, water, vitamins and minerals. Carbohydrate requirements vary based on sport but aim for 5-13g/kg daily. Protein intake of 1.2-2.0g/kg is recommended, depending on sport. Fluid intake should match sweat losses to prevent dehydration. Proper nutrition can benefit recovery, injury prevention and enhance athletic performance.
Nutrition is the study of how the body uses food and its nutrients to maintain health. There are 6 classes of nutrients: carbohydrates, proteins, fats, vitamins, minerals, and water. Carbohydrates, proteins and fats provide energy, vitamins and minerals regulate body functions, and water transports nutrients and wastes throughout the body. Common energy providers, regulators, and their sources are also outlined.
The document introduces the Zen Bodi system which targets fat loss through addressing inflammation, leptin resistance, and muscle loss. It summarizes the system's three main products - Zen Shape capsules, Zen Fit amino acid drink, and Zen Pro protein shake. The system aims to balance leptin and adiponectin levels, support norepinephrine and thyroid function, and inhibit the G3PDH enzyme to promote fat loss and a healthier body composition.
biological Insulin, synthesis, factors affecting synthesis, primary structure of insulin, different insulin preparations, mechanism of action of Insulin and pathway, physiological & biochemical effect of Insulin, Disorders related with insulin production, treatment strategy, Drugs Used to treat Diabetes Mellitus
Hormones are chemical substances produced in one part of the body that travel through the bloodstream and cause changes to structures and functions in distant target organs. There are two main types of hormone receptors - cell surface receptors for water-soluble hormones that generate intracellular messengers, and intracellular receptors for lipid-soluble hormones that alter gene expression. Hormones regulate important bodily functions like growth, metabolism, mood, immune response, reproduction, and preparing the body for events like puberty or stress. The effects of hormones are controlled by their rates of secretion, transport, receptor levels in target tissues, and degradation.
This document contains a biochemistry quiz with multiple choice and short answer questions testing various concepts. Over 40 questions are presented across topics including enzyme reactions, protein synthesis, laboratory techniques, disease identification, biochemical structures and processes, and metabolic pathways. For each question, the corresponding answer is provided. The quiz covers foundational biochemistry content for medical students.
An unbalanced diet can lead to weight gain if calories from food are not burned off through physical activity. To have a healthy diet for physical activity, one should follow a food pyramid with plenty of carbohydrates from foods like fruits, vegetables, grains and legumes. Protein intake should be 1-2 grams per kilogram of body weight, obtained from foods such as fish, eggs, meat and legumes. Fats are important for vitamin absorption but should be consumed in moderation as too much can lead to weight gain and health issues. Maintaining a balanced diet with foods from all food groups supports health and physical performance.
This document is about a sports nutrition and anti-aging supplement company called High Energy Labs. It summarizes that High Energy Labs has over 10 years of experience in research and product development. It offers cutting-edge, unique supplement formulations to enhance absorption, energy, performance, muscle recovery, testosterone and other benefits. High Energy Labs uses pharmaceutical-grade ingredients and clinical doses backed by research and clinical studies. Partnering with High Energy Labs provides benefits like excellent customer service, on-time product delivery, and advertising opportunities to reach customers looking for high-quality supplements that deliver immediate results.
Recovery is defined as restoring physiological functions and energy stores to normal levels through techniques like hydrotherapy, active recovery, stretching, compression garments and massage. These recovery techniques help normalize muscle glycogen, aid muscle repair, and rehydrate the body to replace fluid lost during exercise. As recovery is still being researched scientifically, experimenting with different recovery strategies can help identify effective personal recovery methods.
Carbohydrate and fat utilization during exercise 24 july 16Usman Khan
Carbohydrates and fats provide energy through exercise, with carbohydrates being the preferred fuel for intense exercise. The type of fuel utilized depends on exercise intensity and duration. At low intensities, fat is the primary fuel from peripheral and intramuscular stores. At medium intensities, intramuscular triglycerides supplement fat. High intensities exceed fat utilization rates, requiring carbohydrates from glycogen and glucose. Very high intensities exceed aerobic capacity, relying on anaerobic carbohydrate breakdown. Fuel utilization shifts between fat and carbohydrate stores over different exercise phases and intensities.
This document summarizes three studies that compared the effects of whey, casein, and soy proteins on muscle growth. The first study measured muscle protein synthesis (MPS) after consuming each protein. It found that whey stimulated the greatest MPS, particularly after resistance exercise. The second study found that subjects who consumed milk had greater decreases in fat mass and strength increases than those who consumed soy. The third study also found greater MPS following milk consumption than soy. Overall, the studies suggest whey protein most effectively stimulates muscle growth and strength.
Nitrogen balance is a measure of nitrogen consumption minus nitrogen excretion. Lifting weights puts your body into a catabolic state–that is, it breaks down muscle tissue for later rebuild, thus excreting nitrogen.
Protein is the only macronutrient that has nitrogen as a constituent inside its chemical make-up. As such, the fundamental way to achieve a state of positive nitrogen balance is to have nitrogen consumption exceed nitrogen excretion, i.e. increase protein intake.
Bodybuilding supplements are important for people who do intense workouts or athletic activities to provide nutrients lost during exercise. There are many types of supplements that cater to different needs before, during, and after workouts to aid in muscle growth, hydration, and testosterone production. Some common supplements include protein, amino acids, fatty acids, and glutamine. Supplements form an important part of a healthy diet and exercise plan by providing essential nutrients, helping build muscle mass quickly, strengthening the body, and optimizing fitness levels. Consulting a trainer or doctor can help identify the best supplement.
Jamie Rowan - Optimum business, body & mindJohnny Beirne
This document outlines an approach for business owners to optimize their health through lifestyle, exercise, and nutrition. It discusses maximizing total health by focusing on brain function, lifespan, body composition, stress management, and sleep quality. Specific fundamentals that are recommended include following a reduce, increase, consume, eliminate nutrition principle. Key things to reduce include carbohydrates and gluten. Things to increase include protein, omega-3s, water, meal frequency, and exercise. Exercise is emphasized as a strong predictor of lifespan. The approach also involves consuming whole foods and eliminating gluten, alcohol, smoking, bad fats, and sugars. Stress management is also covered.
The document discusses the Carb Back Loading (CBL) nutrition protocol. CBL involves delaying carbohydrate intake until later in the day after exercise. It aims to control insulin levels to promote fat burning while allowing muscle building and recovery. CBL proponents claim it can improve fat loss and energy levels by limiting carbohydrates during the day and focusing intake around strength training in the afternoon and evening meals. The protocol emphasizes nutrient timing to manipulate hormones and glucose uptake in a way that favors muscle over fat storage of calories.
4 fats and exercise nutrition and fitnessSiham Gritly
Dr. Siham Gritly's document discusses lipids and fats. It defines lipids and their main functions in the body. It explains that fats provide energy and aid in the absorption of fat-soluble vitamins. The document also classifies fats as saturated, monounsaturated, or polyunsaturated and discusses their effects on health. It describes the multi-step process of breaking down fatty acids through beta-oxidation to form acetyl-CoA for energy production. The liver plays a key role in fat metabolism by breaking down and resynthesizing triglycerides.
Carbohydrates serve as the main energy source for exercise. They are stored in the body as glycogen in the liver and muscles. During exercise, glycogen is broken down to provide glucose to fuel muscle contraction. Higher intensity exercise relies more on carbohydrate metabolism, depleting glycogen stores. The pentose phosphate pathway generates pentose sugars from glucose for nucleic acid synthesis and produces NADPH for lipid synthesis. Maintaining adequate carbohydrate intake is important for endurance athletes to prevent fatigue and optimize performance.
This document discusses GNLD nutritional supplements for different needs:
1. It outlines supplements for personalized nutrition, sports nutrition, nutrition for athletes, and an athletic lifestyle including products for training, competition, and recovery.
2. It then discusses specific supplement ingredients and products that provide benefits like immune support, bone and joint support, and omega-3 support.
3. It concludes by highlighting GNLD's whole food nutrition products and their actions in supporting health and vitality as well as being free of banned substances.
This document discusses optimal nutrition for athletic performance and rehabilitation. It emphasizes the importance of maintaining energy balance and consuming adequate carbohydrates, protein, fats, water, vitamins and minerals. Carbohydrate requirements vary based on sport but aim for 5-13g/kg daily. Protein intake of 1.2-2.0g/kg is recommended, depending on sport. Fluid intake should match sweat losses to prevent dehydration. Proper nutrition can benefit recovery, injury prevention and enhance athletic performance.
Nutrition is the study of how the body uses food and its nutrients to maintain health. There are 6 classes of nutrients: carbohydrates, proteins, fats, vitamins, minerals, and water. Carbohydrates, proteins and fats provide energy, vitamins and minerals regulate body functions, and water transports nutrients and wastes throughout the body. Common energy providers, regulators, and their sources are also outlined.
The document introduces the Zen Bodi system which targets fat loss through addressing inflammation, leptin resistance, and muscle loss. It summarizes the system's three main products - Zen Shape capsules, Zen Fit amino acid drink, and Zen Pro protein shake. The system aims to balance leptin and adiponectin levels, support norepinephrine and thyroid function, and inhibit the G3PDH enzyme to promote fat loss and a healthier body composition.
biological Insulin, synthesis, factors affecting synthesis, primary structure of insulin, different insulin preparations, mechanism of action of Insulin and pathway, physiological & biochemical effect of Insulin, Disorders related with insulin production, treatment strategy, Drugs Used to treat Diabetes Mellitus
Hormones are chemical substances produced in one part of the body that travel through the bloodstream and cause changes to structures and functions in distant target organs. There are two main types of hormone receptors - cell surface receptors for water-soluble hormones that generate intracellular messengers, and intracellular receptors for lipid-soluble hormones that alter gene expression. Hormones regulate important bodily functions like growth, metabolism, mood, immune response, reproduction, and preparing the body for events like puberty or stress. The effects of hormones are controlled by their rates of secretion, transport, receptor levels in target tissues, and degradation.
This document contains a biochemistry quiz with multiple choice and short answer questions testing various concepts. Over 40 questions are presented across topics including enzyme reactions, protein synthesis, laboratory techniques, disease identification, biochemical structures and processes, and metabolic pathways. For each question, the corresponding answer is provided. The quiz covers foundational biochemistry content for medical students.
This document discusses glucose homeostasis and the maintenance of blood glucose levels. It explains that glucose homeostasis relies on a balance between glucose production in the liver and uptake by tissues. Insulin is a key regulator that promotes glucose uptake after meals and inhibits production during fasting. Other hormones like glucagon stimulate production when glucose levels drop. The document outlines the complex mechanisms that keep blood glucose within a narrow range to ensure the brain has a continuous supply while allowing for variations from meals and activity.
1) Hormones are organic substances that regulate growth, metabolism and other functions by acting as biochemical messengers. They can be classified based on their chemical composition and target organs.
2) Hormone action involves processes like synergism, permissiveness, antagonism and feedback loops. Lipid-soluble hormones like steroids directly enter cells and activate genes, while water-soluble hormones trigger intracellular signaling cascades.
3) The document discusses the mechanisms and characteristics of hormone action, including the different classes of receptors, signal amplification pathways, and how lipid-soluble and water-soluble hormones elicit their effects on target cells and tissues. Negative and positive feedback loops help regulate hormone secretion.
This document introduces Dr. George Scheele and his new book "The Obesity Cure". It summarizes Dr. Scheele's credentials and research accomplishments, including defining the secretory pathway and protein targeting in cells. The document discusses Dr. Scheele's research on biological adaptation and the complexity of the human proteome. It describes Dr. Scheele's identification of a "Protein Deficiency Syndrome" associated with obesity. The bulk of the document describes Dr. Scheele's new approach to weight control and metabolic health called "Power Amino Acids", which aim to correct protein deficiencies and rebalance metabolic pathways to suppress appetite and burn fat. Studies are cited showing their effectiveness for weight loss compared to other popular diets.
This document discusses periworkout nutrition, which refers to the meals consumed before, during, and after exercise sessions. It explains that nutrient choices in the periworkout period can enhance or hinder training effects. It then provides details on pre, during, and post-workout meal recommendations including macronutrient breakdown and timing. Supplements that may be beneficial for workouts like BCAAs, creatine, and beta-alanine are also reviewed along with their proposed mechanisms of action. References are included to support the nutritional strategies and supplement claims.
This document discusses the importance of proper nutrition and hydration for exercise. It defines macronutrients, micronutrients, and water and their functions in the body. Nutrition is important for exercise to provide energy and aid in recovery. The energy balance equation shows that intake must match or exceed calories burned through exercise and daily activities. The document provides guidelines for pre, mid, and post-workout nutrition including macronutrient amounts and timing. Examples are given for recommended intake for different individuals. Exercise recommendations for weight loss include 150 minutes of moderate cardio per week and resistance training 2 times per week.
WEIGHT MANAGEMENT Do it yourself Motivation and TipsRyan Fernando
A weight management presentation delivered at GOA in Jan 2013. Small tips to help you understand weight loss and what you should really be doing to start of as soon as you can!
The document provides information on lipids including their structure, types, functions in food and the body, digestion, and health impacts. It discusses saturated, unsaturated, and trans fats. It also covers lipid metabolism, recommendations for athletes, and factors that influence fat oxidation during exercise like fitness level, exercise intensity and duration, and diet.
Module 7 Mcc sports nutrition credit course- fats as a source of energy du...QUA NUTRITION
This document discusses fats as an energy source during exercise. It notes that fats provide more energy per gram than carbohydrates, and are necessary for athletes with high calorie requirements. Fat is a slow-burning fuel source that is primarily used during low-to-moderate intensity exercise by slow-twitch muscle fibers. The factors that affect fat use during exercise include exercise intensity and duration, as well as an individual's training experience. Prolonged moderate exercise relies more heavily on fat as a fuel source.
This document summarizes key points about carbohydrates from a nutrition textbook chapter. It defines carbohydrates and describes the major types: sugars, starches, glycogen, and fiber. It explains how carbohydrates provide energy, how they are digested and absorbed, and their role in health. The document also discusses diabetes, pre-diabetes, and recommendations to manage blood glucose levels through diet and physical activity. Fiber intake is emphasized for its role in health.
The document discusses nutrition and defines key terms. It provides an overview of nutrition including definitions of nutrition, nutrients, food, diet, optimum nutrition, malnutrition, overnutrition, and undernutrition. It discusses health, nutritional status, factors affecting nutrition, and the roles and types of nutrients. Carbohydrates are classified and the main forms of carbohydrates including monosaccharides like glucose, fructose, and galactose and disaccharides like sucrose, maltose, and lactose are described.
1. Dietary carbohydrates come in simple and complex forms and are an important source of energy. They provide over half of daily calories for athletes.
2. Carbohydrates are stored as glycogen in the liver and muscles. During exercise, carbohydrates are the primary fuel source and low glycogen levels can lead to fatigue.
3. Carbohydrate loading involves increasing muscle glycogen stores through several days of a high carbohydrate diet. This can improve endurance exercise performance by allowing athletes to maintain pace for longer.
Nutrition plays a critical role in sports performance. A balanced diet with sufficient carbohydrates and fluids is important for fueling the body before, during, and after exercise. The needs of endurance athletes are greater, as they require more carbohydrates and water to support performance and hydration. The period after exercise is important for recovery, with carbohydrates and protein intake helping to replenish energy stores and support muscle rebuilding.
The document discusses nutritional assessment and support for patients at risk of malnutrition. It covers:
1. Components of nutritional assessment including dietary history, physical exam, anthropometric measurements, and laboratory tests.
2. Determining nutritional requirements by estimating basal energy expenditure, applying stress and activity factors, and using indirect calorimetry.
3. Enteral nutrition is the preferred method of nutritional support as it supports gut function and immunity, while avoiding complications of parenteral nutrition.
This document discusses nutrition and menu planning. It covers the six major nutrient groups - protein, carbohydrates, fats, vitamins, minerals, and water. It describes what each nutrient group provides to the body. It also discusses dietary guidelines including adequate nutrient intake, weight management, physical activity, recommended food groups, and food safety. The key aspects of a healthy diet are variety, balance, and moderation of calories.
Make your body fit by developing some good healthy habits which includes having nutritious diet. So lets look at some nutritious naturally available products.
This document discusses carbohydrates, including their classification, functions, intake recommendations, and importance for athletes before, during, and after exercise. Carbohydrates provide 4 calories per gram and serve as the primary fuel source during exercise. The document recommends athletes consume 5-10 grams of carbohydrates per kilogram of body weight daily, and get 45-65% of calories from carbohydrates. Proper carbohydrate intake can help delay fatigue and enhance performance.
This document provides information on exercise prescription for obesity. It discusses the role of physical activity in weight control, including how exercise can increase energy expenditure and promote fat loss through increasing resting metabolic rate, the thermic effect of food, and mobilizing body fat. The document recommends prescribing at least 30 minutes per day of moderate-to-vigorous physical activity initially for weight loss, progressing to 250 minutes per week to promote long-term maintenance, as well as resistance training and goal setting to target behavior changes for sustained weight control.
This document provides an overview of carbohydrates and discusses common misconceptions about carbohydrates. It begins by outlining beliefs that carbohydrates should be avoided, that low-carb diets are healthier, and that sugar is terrible. It then refutes these claims, explaining that carbohydrates are an important fuel source for athletes and that guidelines need to be individualized. The document discusses slow vs fast carbohydrates and provides tips on carbohydrate timing around workouts. It concludes with strategies for healthy eating during the holidays.
Aminoacids integration and adaptive advantages in special population of athletesFabio Piccini
The document discusses the use of essential amino acid (EAA) supplementation in ski jumpers as a way to support performance and health while restricting calorie intake to maintain a low body weight. It notes that ski jumpers need to be very lean for optimal performance but standard diets may not provide adequate nutrients. The summary is:
1) EAA supplementation was tested in ski jumpers to support muscle growth and maintenance while limiting calories.
2) Supplementing with EAA and intermittent fasting two days a week helped train the liver to convert amino acids to glucose for energy.
3) Athletes reported increased muscle efficiency, recovery, and glucose tolerance with EAA supplementation.
Protein is made up of amino acids and is an important macronutrient that provides structural support and energy. There are essential and non-essential amino acids. Animal proteins contain all essential amino acids and are considered complete, while plant proteins may be lacking in one or more essential amino acids. Athletes need more protein than non-athletes to support muscle growth and recovery. Creatine and protein supplements may help increase muscle mass and strength in resistance-trained individuals, while protein likely does not improve aerobic endurance. Branched chain amino acids and glutamine supplements do not appear to provide performance benefits. Creatine can improve high-intensity exercise performance.
Nutrition and nutrient are important for health and physical performance. There are macronutrients like carbohydrates, proteins, and lipids that provide energy, and micronutrients like vitamins and minerals that support physiological processes. It is important to consume carbohydrates before and after exercise to stabilize blood sugar and replenish glycogen stores for recovery. During exercise lasting over 45 minutes, 60g of carbohydrates per hour should be consumed to prevent fatigue. Planning meals based on the fitness food pyramid can help athletes meet their nutritional needs.
TEST BANK For Basic and Clinical Pharmacology, 14th Edition by Bertram G. Kat...rightmanforbloodline
TEST BANK For Basic and Clinical Pharmacology, 14th Edition by Bertram G. Katzung, Verified Chapters 1 - 66, Complete Newest Version.
TEST BANK For Basic and Clinical Pharmacology, 14th Edition by Bertram G. Katzung, Verified Chapters 1 - 66, Complete Newest Version.
TEST BANK For Basic and Clinical Pharmacology, 14th Edition by Bertram G. Katzung, Verified Chapters 1 - 66, Complete Newest Version.
TEST BANK For Basic and Clinical Pharmacology, 14th Edition by Bertram G. Katzung, Verified Chapters 1 - 66, Complete Newest Version.
TEST BANK For An Introduction to Brain and Behavior, 7th Edition by Bryan Kol...rightmanforbloodline
TEST BANK For An Introduction to Brain and Behavior, 7th Edition by Bryan Kolb, Ian Q. Whishaw, Verified Chapters 1 - 16, Complete Newest Versio
TEST BANK For An Introduction to Brain and Behavior, 7th Edition by Bryan Kolb, Ian Q. Whishaw, Verified Chapters 1 - 16, Complete Newest Version
TEST BANK For An Introduction to Brain and Behavior, 7th Edition by Bryan Kolb, Ian Q. Whishaw, Verified Chapters 1 - 16, Complete Newest Version
Muktapishti is a traditional Ayurvedic preparation made from Shoditha Mukta (Purified Pearl), is believed to help regulate thyroid function and reduce symptoms of hyperthyroidism due to its cooling and balancing properties. Clinical evidence on its efficacy remains limited, necessitating further research to validate its therapeutic benefits.
- Video recording of this lecture in English language: https://youtu.be/kqbnxVAZs-0
- Video recording of this lecture in Arabic language: https://youtu.be/SINlygW1Mpc
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
- Link to NephroTube social media accounts: https://nephrotube.blogspot.com/p/join-nephrotube-on-social-media.html
Cell Therapy Expansion and Challenges in Autoimmune DiseaseHealth Advances
There is increasing confidence that cell therapies will soon play a role in the treatment of autoimmune disorders, but the extent of this impact remains to be seen. Early readouts on autologous CAR-Ts in lupus are encouraging, but manufacturing and cost limitations are likely to restrict access to highly refractory patients. Allogeneic CAR-Ts have the potential to broaden access to earlier lines of treatment due to their inherent cost benefits, however they will need to demonstrate comparable or improved efficacy to established modalities.
In addition to infrastructure and capacity constraints, CAR-Ts face a very different risk-benefit dynamic in autoimmune compared to oncology, highlighting the need for tolerable therapies with low adverse event risk. CAR-NK and Treg-based therapies are also being developed in certain autoimmune disorders and may demonstrate favorable safety profiles. Several novel non-cell therapies such as bispecific antibodies, nanobodies, and RNAi drugs, may also offer future alternative competitive solutions with variable value propositions.
Widespread adoption of cell therapies will not only require strong efficacy and safety data, but also adapted pricing and access strategies. At oncology-based price points, CAR-Ts are unlikely to achieve broad market access in autoimmune disorders, with eligible patient populations that are potentially orders of magnitude greater than the number of currently addressable cancer patients. Developers have made strides towards reducing cell therapy COGS while improving manufacturing efficiency, but payors will inevitably restrict access until more sustainable pricing is achieved.
Despite these headwinds, industry leaders and investors remain confident that cell therapies are poised to address significant unmet need in patients suffering from autoimmune disorders. However, the extent of this impact on the treatment landscape remains to be seen, as the industry rapidly approaches an inflection point.
Rasamanikya is a excellent preparation in the field of Rasashastra, it is used in various Kushtha Roga, Shwasa, Vicharchika, Bhagandara, Vatarakta, and Phiranga Roga. In this article Preparation& Comparative analytical profile for both Formulationon i.e Rasamanikya prepared by Kushmanda swarasa & Churnodhaka Shodita Haratala. The study aims to provide insights into the comparative efficacy and analytical aspects of these formulations for enhanced therapeutic outcomes.
2. Basic principles of RWL nutrition
• Increase protein intake
• Increase fibre intake
• Increase fat intake (poly and monounsaturated)
• Increase nutritional density of food
• Increase the energy demands of the body
• Restored energy balance and improved health
In a nutshell, I’ll explain and you’ll understandThis is a blueprint for all cells, could be a muscle cell, could be anything
Your body takes glucose in via an insulin receptor. Enzymes then alter the chemical structure of the glucose to generate 4 units of energy.At the end of the process you have an end product called pyruvate. Back at the very beginning of life, that was the extent of our metabolism. Usain Bolt is a freak, but a master of glycolysis. When you are doing a 15 second interval on the ropes, it’s all glycolysis. When you hit that ‘wall’ is where glycolysis slows down due to an accumulation of lactate. He’s the fastest man in the world not because he has a faster top speed than anyone else, but because he has better speed endurance than anyone else. London Olympics he ran the same as everyone else for 50m , then won by a distance simply because he didn’t slow down.
Somewhere along the way, protobacteria got into the cell and began to metabolise pyruvate, developing a symbiotic relationship with the cell. A parasite became an organelle. They used the krebs cycle to create 32 ATP in the presence of oxygen which was beginning to form in our atmosphere. Although mitochondria are more efficient they are much slower, glycolysis is fast. When glycolysis is turning over at 100% it is producing far more pyruvate than the mitochondria can handle. So an enzyme called LDH converts pyruvate into lactate.
When you are in a situation where carbohydrates are plentiful, your body needs to clear those glucose molecules because they can’t stay in the blood. This increases the amount of activity down the chain. As store of energy increase the rate of conversion decreases. Eventually the Kreb’s cycle stops accepting pyruvate at the same rate as it did before meaning that glucose has nowhere to go. The process is contained. But there is still too much glucose in the blood so where can it go?It gets converted into glycogen by glycogen synthase and is stored in the liver (70g stabilising blood glucose brain maintenance), and the muscles (emergency on site usage 200g). So then that gets filled, because chances are you didn’t have an empty tank to start withWhere next?
The accumulation of fat is a result of excessive energy availability, and occurs as a protective method against damage. Fortunately the production of TGs is not unregulated an can only happen at a certain rate. This results in many more glucose molecules sitting in the blood. In an effort to reduce this, your pancreas secretes more insulin. Then your cells become more insulin resistant, because they still don’t want any glycation damage. The liver converts excess glucose into triglycerides and inserts them into the blood stream in the form of VLDL ad LDL’s. The are quickly taken up by Adipose tissue. The rest of the sugar sits in the blood stream as more and more insulin is pumped out to counteract it. This is why we don’t recommend a controlled carbohydrate diet to those who have been used to eating a carb based diet and are overweight.
So why do people who eat a lot report low energy levels?It’s a common complaint which makes no sense, why would someone who is clearly consuming an excessive amount of energy not be able to us it?They cannot access their food. The constant drip feed of carbohydrates into their body keeps insulin constantly high and keeps the metabolism shifting their food to fat rather than it being useful. They cannot access the fat to use because HSL is sensitive to insulin and so it cannot release any of the energy. They also become dependent on exogenous fuel for the maintenance of blood glucose. If you can’t release it from your liver or your fat, then your blood sugar drops.