For years now, the issue over which protein is better has been hotly debated, by both professionals and fitness/nutrition enthusiasts.  Here, instead of giving my personal opinion, I will present some of the facts so that you can make your own decision about which meets your personal needs.  While there are many excellent protein supplement choices, this article will compare whey and soy as sources.  Because of the scope of the argument, I will be dividing the discussion into “rounds”, two or three rounds per posting.

It goes without saying that soy is the best choice if you are a vegetarian or following a vegan lifestyle.  And of course, you should take any food allergies into account.

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A Quick Note – Protein and Nitrogen

Amino acids are the building blocks of protein. Amino acids consist of four elements – carbon, hydrogen, nitrogen, and oxygen.All three of the macro nutrients contain carbon, hydrogen and oxygen. Unlike carbohydrates and fats,however, protein also contains nitrogen.

This unique nature of proteins allows us to utilize the measures below to make decisions. Additional Facts About Protein

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Soy Versus Whey – Which has a Better Biological Value?

The Biological Value (BV) method uses nitrogen retention quantify protein quality. The Biological Value provides a measure of the amount of nitrogen retained from consumption of protein compared to the amount of nitrogen consumed when a person is in a “fasted” state (the stomach is completely empty).

The Biological Value indicates both how digestible the protein is and how available the protein is for use by the body. Biological value began as a percentage – A whole egg rated at 100% nitrogen absorbed.

As time progressed, protein powders became better sources of protein, exposing a flaw in the BV measurement system. Today, the number is on an adjusted scale such that a whole egg is has a BV of 100. This allows some processed proteins to have biological values greater than 100. Obviously, the higher the number, the better.

How do the BV values compare in the soy versus whey protein debate?

Round 1 – Soy vs. Whey Protein

Soy Vs. Whey Protein
BV

Soy Protein Concentrate
74

Whey Protein
104

Round 1 of the Soy Protein versus Whey Protein debate goes to…

Whey Protein.

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Soy Versus Whey – Which has a Better Net Protein Utilization?

Net Protein Utilization (NPU) is the amount of amino acids converted to protein inside the body versus the amount of amino acids from protein eaten.The NPU measures the ratio of protein consumed through a person’s diet, to the amount of nitrogen emission.

The value varies from 0 to 100 and is often interpreted as a percentage. A value of 100 means that the body uses 100% of the protein provided. Conversely, a value of 0 signifies that none of the nitrogen converts to protein in the body. Therefore, the higher the number, the better the protein.

How do the NPU values compare in the soy versus whey protein debate?

Round 2 – Soy vs. Whey Protein

Soy Vs. Whey Protein
NPU

Soy Protein Concentrate
61

Whey Protein
92

Round 2 of the Soy Protein versus Whey Protein debate goes to…

Whey Protein.

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Soy Versus Whey – Which has a Better Protein Efficiency Ratio?

The protein efficiency ratio measures the gain in body weight divide by the weight of the protein consumed for infant laboratory rats.The FDA used the protein efficiency ratio to derive the recommended daily allowance of protein seen on food labels.

Some concerns with PER include the fact that rats utilize protein differently than humans, leading into some calculation errors. These errors cause a slight overestimation of animal protein and a slight underestimation of plant protein.

Also, PER measures only growth, and says nothing of maintenance. As a result, it might not be the best measure of the quality of protein for those of us attempting to burn fat.

How do the NPU values compare in the soy versus whey protein debate?

Any protein having greater than a 2.7 PER calculation is considered an excellent source of protein.

Round 3 – Soy vs. Whey Protein

Soy Vs. Whey Protein
PER

Soy Protein Concentrate
2.2

Whey Protein
3.2

Round 3 of the Soy Protein versus Whey Protein debate goes to…

Whey Protein.

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That’s all the time I have for now.  At this point, it might seem that whey has a clear advantage.  Rest assured, soy will be making a comeback in later articles in this series.

 Alpha Lipoic Acid (ALA) is a powerful antioxidant and, perhaps, a powerful nutrient-partitioning agent.  It can potentially make an enormous difference in terms of how much fat you gain versus how much muscle you gain. ALA changes the ratio of muscle to fat gained in favor of muscle and at the expense of fat.

As you probably know, an antioxidant is a substance that prevents or slows the breakdown of another substance by oxygen. In the body, vitamins and minerals such as beta-carotene (a vitamin A precursor), vitamin C, vitamin E, and selenium have been found to act as antioxidants. They act by scavenging free radicals, molecules with one or more unpaired electrons, which rapidly react with other molecules, starting chain reactions in a process called oxidation.

Free radicals are a normal product of metabolism and the body produces its own antioxidants to keep them in balance. However, stress, aging, and environmental sources such as polluted air and cigarette smoke can add to the number of free radicals in the body, creating an imbalance. The highly reactive free radicals can damage healthy DNA and have been linked to changes that accompany aging (such as age-related macular degeneration, a leading cause of blindness in older people) and with disease processes that lead to cancer, heart disease, and stroke.

Studies have suggested that the antioxidants that occur naturally in fresh fruits and vegetables have a protective effect. For example, vitamin E and beta-carotene appear to protect cell membranes; vitamin C removes free radicals from inside the cell.

Touted to be the supreme antioxidant, alpha-lipoic acid (ALA) is an enzyme found in the mitochondria — the energy producing structures found in our cells. ALA can operate in concert with vitamins C (water soluble) and E (fat soluble). Much research has been dedicated to examining ALA‘s effects on diabetes, especially the nerve disease accompanying the progression of diabetes. Although a lot of advertising and marketing has promoted the potential “insulin-boosting” action of ALA, very little evidence points to this effect in humans. Indeed, the minimum effective dose of ALA required to improve some aspects of diabetic symptoms is not cheap: 600 mg/day.

ALA is comprised of a pair of nearly identical molecules called isomers. New research indicates that the active half of ALA, the R isomer, may be far more effective than what is widely available. This super ALA loaded with R isomers may enable consumers to use a lower dose with potentially greater effects.

Although alpha lipoic acid is involved in cellular energy production, its chief role as a dietary supplement may be as a powerful antioxidant. The body appears to be able to manufacture enough alpha–lipoic acid for its metabolic functions (as a co-factor for a number of enzymes involved in converting fat and sugar to energy), but the excess levels provided by supplements allow alpha–lipoic acid to circulate in a “free” state. In this state, alpha–lipoic acid has functions as both a water- and fat-soluble antioxidant. This unique ability of alpha–lipoic acid to be active in water and lipid compartments of the body is important because most antioxidants, such as vitamins C and E, are effective in only one area or the other. For instance vitamin C is usually restricted to the interior compartment of cells and the watery portion of blood, while vitamin E embeds itself in the fatty portion of cell membranes. Adding to the potential importance of alpha–lipoic acid is its role in the production of glutathione, one of the chief antioxidants produced directly by the body.

In animal studies, alpha-lipoic acid supplementation has been shown to improve several indices of metabolic activity and lower the degree of oxidative stress. alpha–lipoic acid supplementation reversed the declines in oxygen consumption and mitochondrial energy production that are commonly observed with aging. Activity levels increased approximately 3-fold in animals fed the supplement, suggesting that energy levels were enhanced. Levels of other antioxidants, such as glutathione and ascorbic acid, were also elevated in animals consuming alpha–lipoic acid, suggesting that the supplement may help protect and/or recycle these antioxidants and contribute to the overall capacity of the body to neutralize free radical damage.

In conjunction with other antioxidants, such as vitamin E, alpha–lipoic acid may be doubly helpful in patients with diabetes. By promoting the production of energy from fat and sugar in the mitochondria, glucose removal from the bloodstream may be enhanced and insulin function improved. Indeed, alpha–lipoic acid has been shown to decrease insulin resistance and is prescribed frequently in Europe as a treatment for peripheral neuropathy (nerve damage) associated with diabetes. In the U.S., the American Diabetes Association has suggested that alpha-lipoic acid plus vitamin E may be helpful in combating some of the health complications associated with diabetes, including heart disease, vision problems, nerve damage and kidney disease. alpha–lipoic acid has also been implicated in helping to protect the brain from damage following a stroke.

ALA is of particular interest to the bodybuilder as well. Let’s assume that as a bodybuilder, you are on a bulking cycle. Here’s what happens when you eat a bulking meal without the benefits of ALA:

1. Meal taken w/o ALA.

i) Food (Macronutrients) is ingested.
ii) The body converts these nutrients to glucose, its main source of fuel. (Protein and triglycerides are also converted to glucose) Protein: is 58% glucogenic and Fat is: 10% glucogenic.
iii) The body detects the glucose entering the Blood stream. The Pancreas releases insulin to shuttle the glucose/amino-acids/fats into the cells. The glucose is delivered to the myocites (muscle cells) and to the adipocytes (fat cells).

Unfortunately, when bulking, the muscle-cells are often COMPLETELY full; so all the nutrients are either oxidized for energy or shuttled into the adipocytes (fat cells). The net result is that although you gain muscle when bulking, you also increase your fat mass as well.

Now let’s look at what happens when the bodybuilder includes ALA in a bulking regimen.

i) Food (Macronutrients) is ingested.
ii) The body converts these nutrients to glucose, its main source of fuel. (Protein and triglycerides are also converted to glucose) Protein: is 58% glucogenic and Fat is: 10% glucogenic.
iii) The body detects the glucose entering the Blood stream. The Pancreas releases insulin to shuttle the glucose/amino-acids/fats into the cells. The glucose is delivered to the myocites (muscle cells) and to the adipocytes (fat cells).

However, and this is the interesting part, ALA increase the number of glut-4 transporters on the out-side of the myocites (muscle-cells) by almost 50%. And this enables the muscles to increase the amount of glucose that they absorb from the blood stream.

Unlike the first scenario, where glucose was being diverted straight into the fat cells, in the second scenario, the orally administered ALA forces the glucose and nutrients into both the MUSCLE-cells and the fat-cells.  This creates an anabolic environment within the muscle cells, providing for increased growth potential.

Acai Berry, Pomegranate juice, Mangosteen juice, etc.  They all claim a deep luscious taste and healthy nutritional value.

Now, the U.S. Food and Drug Administration has set their sights on “functional” beverage producers.  Recently the FDA sent letters to 5 Ready to Drink (RTD) beverage companies citing ingredient and health claim violations.  The list included Nestle’s Juicy Juice, Drank, First Juice, POM Wonderful, and Redco Food, Inc. (Salada Tea).

In November, the FDA sent letters to firms marketing alcohol/energy drink hybrids.  The agency wanted proof that the drinks were safe.

This time, the FDA took aim at Drank about the safety of the hormone melatonin in one of their beverages, POM Wonderful about its claims that pomegranate juice could help consumers improve blood pressure, cut the risk of prostate cancer, and improve their love life (ED). The FDA says the producer’s claims are more like pharmaceuticals than beverages.

POM Wonderful responded, “All statements made in connection with POM products are true and supported by unprecedented scientific research.  We are currently reviewing the FDA’s concerns and, as strong advocates of honest labeling and fair advertising, we are looking forward to working with the agency to resolve this matter.”  The written statement went on to say, “Once the FDA reviews and better understands the substantial science, we are confident that the agency will agree with our position.” (from Beverage Spectrum)

Functional beverages use functional claims to boost sales of their products.  Whether or not they do “function” as promised remains to be seen.

In the meantime, all food and beverage producers who claim their products to be “functional”, need to be aware that, as the parrot said to the burglar, “Jesus is watching you.” (The FDA Rotweiller, not the God/Man!)

Carbonated Energy Drinks… Non-carbonated Energy Drinks… and Energy Shots, if you were to take all brands and all brand flavors, you could stay fired up for months.  And, when you wanted to come down from your high, you could drink one of the many stress relievers or relaxation drinks.

Seems like every time you walk into a grocery store, convenience store, nutritional supplements store, or sports store – there is a new brand or new flavor.  All of which are claiming their product is the one that’s going to get you through your day with energy to spare or ridding the day of stress.  In one convenience store they didn’t have a two inch Plexiglas protective barrier for the cashier.  They had stacks and stacks of Energy/Relaxer Shots.

Many of the drinks boost energy by having you drink a small shovel of sugar.  Some Energy drinks use vitamins.  Some use caffeine… and a lot of it.  Still, there are those that use other ingredients and are sugar free.  Of the stress reliever drinks and shots, well, just reading the ingredients puts you to sleep.

Names!  Labeling! Well, let me share just a few: Bite Me, Crunk, Beaver Buzz, Dopamine Energy Drink/Mixer, Sin, Sex Drive Energy, Endorush, Krank’d, Phat Phruit, Purple Stuff, HiJinks…etc.

Sales pitches on the sides of the packaging: “slow your roll”, “intelligent energy”, “Caution: May Be Psychologically Addictive”, “Caution: Vengence Is Best Served”, “Functional Relaxation Beverage”, “Energy With Attitude”… etc.

Packaging!  Many use the typical aluminum can while others are packaged in “shampoo and perfume” bottles. Many of the “shots” use the typical small bottle – where some are packaged in tear off plastic squeeze tabs and test tubes.

Out of curiosity I wanted to see how many Energy Drinks, Energy Shots, and Stress Reliever Drinks are available.  The number is almost as staggering as walking down Kroger’s three rows of wine shelves.

Now, I’m not including every flavor of every brand.  Most brands have at least two flavors. Each category separates sugar free from regular – such as Red Bull. Some of these brands are not available everywhere, only regional… but believe me, they’ll be blocking the cashier’s face soon.  Of the brands found in the U.S.A.:

Carbonated Energy Drinks: 56 Brands

Non-Carbonated Energy Drinks: 20 Brands

Stress Relievers/Relaxation Drinks: 16 Brands

Energy Shots: 32 Brands

But it doesn’t stop there.  We have one more category and this category is becoming more popular because of it’s convenience and portability.

Tablet, Powder, and Other Energy Drinks: 15 Brands.

No matter what you’re trying to accomplish with your beverage –  energy boost, stress relief, or sexual prowess, you’ll find one somewhere – in some flavor.

Your problem is going to be – finding the register.

One of the main reasons some individuals have a difficult time with intense exercise and activity is their body’s failure to properly process water which is necessary for proper hydration.

According to a report published in the Journal of the International Society of Sports Nutrition,  Sustamine L-Alanyl-L-Glutamine has the ability to enhance fluid regulation in healthy individuals.  The study suggested that the compound increases performance in endurance exercise and high intensity activity.

The Sustamine study was based on Kyowa USA’s Sustamine L-Alanyl-L-Glutamine.

The study also examined sustamine’s potential benefits for the inflammatory, immune, and recovery responses to the stresses generated on the body while the subject was involved in the strenuous exercises.

The research revealed that those who ingested the Sustamine supplement during the rehydration period suffered less performance reduction than when consuming water alone.

The clinical study was by Dr. Jay Hoffman, PhD, professor and chair of the Department of Health and Exercise Science at the College of New Jersey.

Legislation in some states such as New York and California have already mandated chain restaurants to label their menus, but the passage of the health care bill will force menu labeling to be standardized nationally. Right now, this mandate will only apply to chain restaurants with over 20 locations.

Taking this “force feeding” of nutritional information a step further, Burgerville in Idaho is going to begin printing the calorie content of orders on the receipt, along with fat, fiber, and carbohydrate content. The nutritional information will be so detailed it will even reflect any changes made to an order, like “extra bacon” or “hold the mayo.”

These nationwide changes could be a blessing for those calorie counters out there, and will hopefully be a wake-up call to the people over indulging in unhealthy fast food. To those in between, read the fine print with caution.

Diet

Everyone knows that eating junk food is not good for our bodies.  So if you are including cakes and chips and processed foods in your daily eating plan, then you probably know why you are feeling sluggish without reading this article. But there are other factors that contribute to a feeling of well-being. If you will maintain your healthy weight and stick to a low-glycemic response diet, your energy levels will stabilize significantly. Try it for a couple of weeks, and you will notice a huge difference as soon as you deviate. You don’t recognize it as easily when you are living on a glycemic roller coaster, though, so be consistent. For information on a sensible and simple glycemic response diet, click here.

Vitamins and Minerals

Muscle strength declines along with a decline in potassium levels. This decline in muscle strength can leave you feeling tired, weak and irritable. Being even sightly deficient in potassium can cause such muscle weakness, and summer time is the most important time to make sure your potassium levels are supplemented. Heat increases our need for dietary potassium, even while our desire to eat potassium rich foods often declines.

For your best food choices to increase potassium levels, look to potatoes, avocados, raisins, sardines, flounder, orange juice, bananas, dried apricots, and raw tomatoes. Avoid high sodium foods, processed foods, and foods cooked at high temperatures. Try adding nutritional yeast (also known as Brewer’s Yeast) to as many of your foods as you can for a real nutritional boost of many vitamins, minerals, and amino acids…plus, it’s tasty! And remember to shoot for 3,000 to 4,000 mg  of potassium every day!

Other nutrients that have been shown to increase energy levels include Vitamins B₆ and B₁₂ and Vitamin C. These two important nutrients have been shown in both animal studies and human clinical trials to decrease fatigue and increase endurance.

Cellular Nutrition

Another supplement proven to increase energy levels is a specific blend of lipids and sterols called Tre-en-en. In the early 1950’s, a group of researchers at Hollywood Presbyterian Hospital in Los Angeles began to study the role nutrition played in degenerative diseases and Chronic Fatigue. After years of experimenting with supplements given to hundreds of degenerative diseased patients, they found a formula that produced results so amazing that they won a Nobel Prize. It was found to increase the the absorption of nutrients from food by 50% and to improve and increase endocrine function by 134%. These patients experienced dramatic improvements in their energy levels and general health. If you think you can benefit from proven results like these, you can find Tre-en-en alone or with a multivitamin/mineral (Formula IV) here.

Kentucky Fried Chicken is extending the offering of the Double Down Sandwich.  And of course, this will ruffle the feathers of some “health” cranks, who think that we Americans don’t know any better than to eat them.

“Oh, poor me!  That mean ole advertising company is hypnotizing me into desiring those big ole nasty sandwiches”

I don’t know about you, but I am tired of the so-called “experts” telling me what I can eat and can’t eat.  I also get my jaws torqued when I hear that the government is ordering restaurants and food processors to change their menus and processing because someone is getting fat.  (Maybe we should outlaw tight jeans.  They seem to make posteriors fat!)

I have never walked into a restaurant and found the operators holding guns to the kid’s heads, or customer’s heads, forcing them to eat their products.  (By the way, it’s not the government’s responsibility to control what kids eat.  It’s their parents responsibility.)

No one has forced me to eat what I feel is one of the best sandwiches around today.  And I am not the only one who isn’t being forced to eat these sandwiches.  KFC is expected to sell their 10 millionth Double Down this month.  I bet it’s subliminal advertising…”you gotta have me”….”you know you want me”… If that is so, then the advertisers are doing a bang-up job.

The sandwich — bacon and cheese surrounded by chicken fillet’s — was to have been available through Sunday. The Double Down came onto the market on April 12 and was supposed to have lasted about six weeks, but KFC said the sandwich will be available for as long as customer demand remains high.

The original recipe version has 540 calories and 32 grams of fat, and 1,380 milligrams of salt. A grilled version cuts calories to 460 and fat to 23 grams, but sodium rises to 1,430 milligrams, and this will have the “health” police up in arms.

How about the fact that it doesn’t have a bun.  The bun alone would add about 40 grams of carbs which are considered worse than the calories by many nutritionists.

Yes, advertising does invite people to buy products, just like it invites people to vote or not vote for a certain candidate.  I’ll admit, if I hadn’t seen an ad for the Double Down sandwich, and especially the big poster in the window of the local KFC, I never would have bought one.  (I was going inside the KFC to eat anyway.)

But, it wasn’t the advertising that brought me back for my second one, third one, fourth one, fifth one, etc.  It was the fact, that like almost 10 million others, it is a sandwich that tastes great and is a lot of value for the cost.

Thank you, America.  Thank you, KFC.

Water is a fundamental part of our lives. It is easy to forget how completely we depend on it. Human survival is dependent on water – water has been ranked by experts as second only to oxygen as essential for life. The water you drink literally becomes you! Since such a large percentage of our bodies is water, water must obviously figure heavily in how our bodies function. We need lots of fresh water to stay healthy. Aside from aiding in digestion and absorption of food, water regulates body temperature, carries nutrients and oxygen to cells, and removes toxins and other wastes. This “body water” also cushions joints and protects tissues and organs, including the spinal cord, from shock and damage. Conversely, lack of water (Dehydration) can be the cause of many ailments.

Water and Weight loss

Among it’s other benefits, water plays a major part in weight loss. Since water contains no calories, it can serve as an appetite suppressant, and helps the body metabolize stored fat, it may possibly be one of the most significant factors in losing weight.

Drinking more water helps to reduce water retention by stimulating your kidneys. Studies have recommended that if you are overweight according to average height and weight comparison charts, you should add one glass of water to your daily requirement (of eight glasses) for every 25 pounds over your recommended weight.

Dehydration leads to excess body fat, poor muscle tone & size, decreased digestive efficiency & organ function, increased toxicity, joint & muscle soreness, & water retention. Water works to keep muscles and skin toned.

Digestive Systems

The digestion of solid foods depends on the presence of copious amounts of water. Constipation is a frequent symptom of dehydration. Increased water, along with increased fiber, will usually totally eliminate a problem. Pain from ulcers and heartburn all decrease with increased water intake. Water eliminates toxins and water from the body.

Water Loss

Adults lose nearly 6 pints (12 cups) of water every day. We lose 1/2 cup to 1 cup a day from the soles of our feet. Another 2 to 4 cups is lost from breathing. Perspiration accounts for another 2 cups. Another 3 pints (6 cups) are lost in urine.

Water Retention

If you’re not drinking sufficient water, your body starts retaining water to compensate for this shortage. To eliminate fluid retention, drink more water, not less. If you don’t drink enough water to maintain your body’s fluid balance, you can impair every aspect of your body’s physiological function.

Joints

Water lubricates our joints. The cartilage tissues found at the ends of long bones and between the vertebrae of the spine hold a lot of water, which serves as a lubricant during the movement of the joint. Joint pain frequently decreases with increased water intake and flexing exercises to bring more circulation to the joints.

Back

75% of the upper body weight is supported by the water volume that is stored in the spinal disc core. 25% is supported by the fibrous materials around the disc. Back pain is frequently alleviated with hydration.

How much water should you drink?

A non active person needs a half ounce of water per pound of body weight per day. That is ten 8 ounce glasses a day if your weight is 160 pounds. For every 25 pounds you exceed you ideal weight, increase it by one 8 ounce glass. An active, athletic person needs 2/3 ounce per pound which is 13-14 8 ounce glasses a day if you’re 160 pounds. The more you exercise the more water you need. Spread out your water intake throughout the day. Do not drink more than 4 glasses within any given hour. After a few weeks your bladder calms down and you will urinate less frequently ( though of course in larger amounts ).

 In a study published May 7, 2010, researchers reported that the juice from tart cherries can help alleviate muscle pain caused by exercise.

Endurance sports such as long distance running causes notable muscle damage, which leads to inflammation and fatigue.  Most people involved in such activities use NSAIDS (ibuprofen, naproxen, etc.) to reduce or prevent pain, but that carries with it the potential for negative side effects.  Tart cherries, rich in antioxidant and anti-inflammatory properties, may have a protective effect to reduce muscle damage and pain during strenuous exercise.

In the study, 54 healthy runners part in a randomized, double-blind, palcebo controlled trial by running an average of 26.3 kilometers in a long distance relay race.  For each of the 7 days prior to the event, as well as the day of the event, the runners took either 355 milliliters of tart cherry juice or the same volume of a cherry flavored placebo drink, twice a day.  Participants were tested to assess their level of pain at baseline, before, and after the race.

Of course, both groups reorted increased pain after the race, but the cherry juice group reported a significantly smaller increase in pain compared to the placebo group, and reported a high satisfaction with the pain reductiona that they attributed to the tart cherry drink, as well as increased interest in using the drink in the future.

The researchers’ conclusion was that:

           “Ingesting tart cherry juice for 7 days prior to and during a strenuous running event can minimize post-run muscle pain.”

Source: Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial. Kuehl, Perrier, Elliot, Chestnutt, in the Journal of the International Society of Sports Nutrition. 05/07/2010.

Many of the phytonutrients present in the muscadine grape have been recognized as powerful antioxidants and anti-inflammatory agents – the most powerful of these concentrated in the skins and seeds.

Antioxidants are important because they rid the body of free radicals that damage our cells. Free radicals are caused by exposure to radiation, tobacco smoke, pollutants, solvents and even intense exercise. Damage to DNA can also occur which can cause cell mutations resulting in cancer. Free radicals are of interest to the scientific and medical community because there is strong evidence relating them to aging and disease processes, e.g. cancer, atherosclerosis, immune system decline, brain dysfunction, cataracts, birth defects, rheumatoid arthritis and inflammatory bowel diseases such as Chrohn’s disease and ulcerative colitis.

Free radical production is controlled by several factors including antioxidants consumed as part of the diet. Some foods and supplements have higher antioxidant capacity than others, as was outlined above. The muscadine grape has over twice the antioxidant power as the blueberry based on the USDA and Tufts University’s Oxygen Radical Absorbance Capacity (ORAC) standard measurement.

Antioxidants can help prevent the initiation, propagation and termination of free radicals. Muscadine grapes and the antioxidants present in this grape have been studied as powerful antioxidants. Some of the most notable phytonutrients studied as antioxidants and anti-inflammatory agents found in the muscadine grape include but are not limited to:

These phytonutrients are well-known in the scientific and health care professional community for their beneficial effects. Many have been studied as effective antioxidants and anti-inflammatory agents. While a high ORAC value is important, “many scientists think that the disease-fighting benefits of fruits and berries is not just due to their ability to provide antioxidant protection. It is also very likely that phenolic compounds like resveratrol and quercetin produce specific responses such as reducing inflammation and improving health of the heart and other organs” [3]. Ellagic acid is another phenolic found in the muscadine grape in measurable amounts [4], and has been closely link to anti-aging activities.

Nutrition

Muscadines are technically in the berry family and provide the beneficial phytonutrients associated with the purple to red range of fruits. Nutritionally speaking, muscadine grapes are low in fat and sodium, and have a healthy amount of potassium, fiber and Vitamin C. Dr. Betty Ector complied the following data on the essential nutrients in100g (3.5oz.) serving of muscadine grapes [5]:

Dr. Ector points out that the fiber in muscadine grapes is more than in oats [5]. According to the FDA, a food that has at least 0.6 grams of soluble fiber per serving without fortification can make the following claim: Low fat diets rich in fiber may reduce the risk of some types of cancer, and may reduce the risk of heart disease [6]. One serving of muscadine grapes clearly qualifies for this claim. This is one key reason muscadine based products are thought to lower cholesterol.

The Muscadine Grape is very unique!

Muscadine grapes are scientifically known as Vitis Rotundifolia grapes and are native to the Southeastern United States. They can be found growing wild, and in the back yards of many southern homes.

The muscadine grape differs from other grapes in several ways. First, the most notable difference is the thick skin of the grape. This thick skins give muscadine grapes a natural resistance to disease, fungi, and insects, and is where much of the antioxidant power of the muscadine grape is stored. These thick skins account for 40% or the weight of the grape.

Second, muscadine grapes have an extra set of chromosomes containing genes that allow them to produce a unique balance of phytonutrients that are virtually absent in other grapes.

Third, the muscadine grape has significantly more antioxidant power than other grapes. Based on the ORAC standard measurement, muscadine grapes have been measured as high as 6,800 per 100 grams, compared to 739 for red grapes [1] [2]. The muscadine grape skins alone have about 6-8 times as much antioxidant capacity as whole blueberries [7].

The fourth main difference in muscadine grapes and other grapes is the amount of natural resveratrol and ellagic acid. These phytonutrients have been studied as powerful antioxidants with potent anti-cancer properties.

The Heritage of the Muscadine Grape

The muscadine grape is known as America’s first grape. It is not clear how long muscadine grapes have been growing in the land now known as the United States. What we do know is that they were part of the Native American diet in the Southeastern US. These grapes were sometimes referred to as “possum grapes”, and were used in many Native American recipes such as Cherokee dumplings.

The first known written account of the muscadine grape was by explorer Giovanni da Verrazzano in 1524 while exploring the Cape Fear coastal region of what is now known as North Carolina. He wrote that he saw many vines growing naturally that without doubt would yield excellent wines. Of the Native Americans esteem of the muscadine grape, he wrote,

“They must be held in estimation by them, as they carefully remove the shrubbery from around them, wherever they grow, to allow the fruit to ripen better.”

Later, in 1584, Sir Walter Raleigh’s explorers, Captains Philip Amadas and Arthur Barlowe, wrote that the coast of North Carolina was so full of grapes that the very beating and surge of the sea overflowed them. Barlowe wrote,

“In all the world, a similar abundance was not to be found.”

In 1585, Governor Ralph Lane stated in describing North Carolina to Sir Walter Raleigh that,

“We have discovered … grapes of such greatness, yet wild, as France, Spain, nor Italy hath no greater…”

Sir Walter Raleigh’s colony is credited with discovering the famed “mother-vine” on Roanoke Island. This vine, which still exists today, has a trunk 2 feet thick and covers half an acre.

The muscadine grape has and has had many names over the years. The early settlers simply called them the “Big White Grape.” During the 17th and 18th centuries, cuttings were placed around a small town called Scuppernong in Washington County, North Carolina.

The North Carolina Wine and Grape Council reports that,

“James Blount of the town of Scuppernong took the census of Washington County in 1810 and reported 1,368 gallons of wine made there. A report in the Star newspaper, by Dr. Calvin Jones, dated January 11, 1811 commented on Blount’s report and was the first written record of the grape being referred to as the Scuppernong Grape. Eight years later in 1819, Nathaniel Macon, a member of Congress, sent samples of Scuppernong wine to Thomas Jefferson.”

It is no wonder that North Carolina has proclaimed the muscadine grape as its state fruit, and is considered to be the home of America’s first cultivated “white grape”.

When it comes to nutrition, health, and supplementation, consumers are faced with so many choices. Touting “revolutionary” science, and promising extreme and amazing results, companies hoping to cash in on the wellness revolution pay celebrities, scientists, and physicians to endorse their products. Adding to the confusion of what to take and which company to trust, the news media feeds on controversy and hype.

This generation is the most health conscious, with more and more people connecting their exercise and eating habits to their overall health and wellness. People have access to all kinds of supplements from the standard multi-vitamins to specific nutritionals in pill forms, powders to add to smoothies, and juices containing “super fruits.”

So how do you know what you should take? Start by asking yourself what is important to you. Are you a product junkie who just likes to try out the latest, greatest revolutionary product? If so, you may find yourself experiencing unpleasant side effects either immediately or after years of use.

Is it important to you that the supplements you consume are made only from ingredients found in the human food chain rather than from such questionable sources as hair harvested from Chinese prison inmates, for example? Do you want your supplements to have been proven safe and effective by centuries of human consumption?  Do you prefer your supplements to be based on valid, peer-reviewed science instead of hype that might drive sales but is otherwise worthless?

If these things are important to you, and they probably are, then you should check out a company called GNLD. With over 50 years of commitment to product excellence, GNLD has attracted the attention of researchers from the USDA, CDC, major universities, and respected scientific institutions around the world.

If you are looking for nutritional supplements from a company that will never compromise when it comes to your health, then GNLD is the right company for you.

Boosting your vitamin E intake lets your hard-trained body rebuild itself rapidly. Result? You get bigger, faster.

Chances are you shunned vitamin E as a performance supplement soon after you noticed it in the cosmetics section displayed as a skin beautifier–a product more appropriate for your girlfriend’s beauty endeavors than for your efforts in the weight room, you thought. Don’t dismiss E so fast, though. This versatile antioxidant has been known to help prevent cancer and heart disease, not to mention enhance sexual performance. Here’s some additional artillery you can tote to the gym: Vitamin E may also play a major role in muscle repair after a hard session of lifting.

SUBDUING SORENESS

From the novice lifter to the tireless gym rat, every guy who’s ever graced a weight room knows the anguish of postworkout soreness–a condition that can last for days after a taxing session, in which even the simple act of shampooing leaves you wincing in pain. Such muscle trauma is detrimental if it keeps you out of the gym. Vitamin E will help facilitate muscle repair without compromising your bulldog intensity.

Vitamin E functions as an antioxidant, protecting your muscles from highly reactive, unstable molecules called free radicals. Besides leading to hardened arteries and cancer, free radicals also contribute to your aching muscles and diminished performance. Because of an increased oxygen requirement during exercise, the harder you hit the gym, the more free radicals you produce. E’s effectiveness at countering this is backed up by the experts:

“Either as a supplement or in food, the antioxidant properties of vitamin E may be beneficial for an athlete training hard, whether anaerobically [lifting weights] or aerobically [cardio],” says Susan Kundrat, R.D., sports nutritionist and owner of Nutrition on the Move in Urbana, Ill.

THE EVIDENCE ON E

While vitamin E has traditionally carried the reputation of catering only to the cardio-inclined, muscle-minded readers like you now have reason to covet this so-called micronutrient for its macro attributes.

In a recent study in which male subjects were given vitamin E capsules and put on a lifting program, blood-borne free radicals were reduced and muscle damage was minimized. Vitamin E initiated the healing process, allowing the muscles to rebuild sooner. The faster the muscles begin to repair themselves, the more they’ll grow. This is how you get bigger and stronger.

“Our research supports the claim that vitamin E can significantly reduce the damaging effects of high-intensity resistance exercise,” explains Bruce Craig, Ph.D., Ball State University physiology professor and the conductor of the study. “However, our study showed that short-term usage does not enhance muscular strength or power.”

Should you implement E into your diet if your goal is to pack on muscle? Absolutely, says Craig.

“Though some people question the effects that antioxidants will have on increasing mass, the protective effects of vitamin E should not be detrimental to anyone using resistance training to enhance muscle growth. In fact, the reduced level of free-radical damage should make the muscle membrane stronger and enable you to achieve better and faster gains in strength and size.”

Based on the available data, it appears that vitamin E may very well belong in the class of muscle-building supplements presently dominated by the likes of creatine and protein powder. “Unfortunately, very little research has been conducted on the effects of long-term vitamin E supplementation and resistance training,” says Craig. “Once this has been done, I’m sure that everyone will see the benefits of taking their vitamin E.”

TAPPING INTO E

Rummage through your pantry and you’re bound to run across an abundance of vitamin E. Wheat germ, almonds, peanut butter and even margarine, just to name a few, are all potent sources of antioxidants. Problem is, you would have to devour between 10 and 16 cups of peanuts, for example, to sufficiently feed your E-starved muscles–neither a practical nor healthy approach, considering the amount of fat you would also be taking in. Enter supplementation.

The Recommended Daily Allowance for vitamin E is a paltry 20 IU, a far cry from the level your muscles demand for adequate recovery and growth. That may suffice for the inactive man, but for the MEN’S FITNESS guy who trains intensely, experts generally prescribe between 200 IU and 800 IU per day. While this may seem high in comparison to the RDA, vitamin E is safe and easy on the body, with incidents of toxicity virtually nonexistent.

“There’s really no standard for supplementation, but I believe that 200 IU to 400 IU of a natural source of vitamin E daily can be a sound addition to a nutrition program, especially for active individuals on a low-fat, high-protein diet,” says Kundrat.

Read the labels and look for d-alpha tocopherol, d-gamma tocopherol, or d-alpha tocopheryl acetate/succinate, which are all variations of natural vitamin E. Also, take your vitamin in one or two doses each day, preferably with a meal that contains a little fat, as this aids absorption. Readily available and cost-efficient, vitamin E is sold as soft capsules or chewable tablets, and as an oral solution. Whatever your preference, your muscles will undoubtedly rest and recover easier.

Vitamin E and Performance/Endurance.

A recent study explored the effects of supplementation with:

• 500mg/d Vitamin E
• 30mg/d beta-carotene
• 1g/day vitamin C

on maximal blood lactate concentrations and VO2max performance indices after 90 days of supplementation.

Study design:

“The effects of antioxidant diet supplements on blood lactate concentration and on the aerobic and anaerobic thresholds and their adaptations to training were analysed. Fifteen amateur male athletes were randomly assigned to either a placebo group or an antioxidant-supplemented group (90 days supplementation with 500 mg x day(-1) of vitamin E and 30 mg x day(-1) of beta-carotene, and the last 15 days also with 1 g x day(-1) of vitamin C).”

Results:

“At the end of the study, maximal blood lactate concentration was lower in the group that took supplements than in the placebo group. The percentage of VO(2max) attained at the anaerobic threshold rose significantly in both groups after 3 months of training, although the final value in the supplemented group was higher than that in the placebo group.

Study conclusions:

Antioxidant diet supplements induced lower increases in blood lactate concentration after a maximal exercise test and could improve the efficiency in which aerobic energy is obtained.

Reference:

Aguiló A, Tauler P, Sureda A, Cases N, Tur J, Pons A.  Antioxidant diet supplementation enhances aerobic performance in amateur sportsmen.  J Sports Sci. 2007 Sep;25(11):1203-10.

Glutathione is a “non-essential” amino acid that is essential as a naturally occurring antioxidant.  One of the body’s main defensive mechaninsms, it takes care of toxins and repairs damage wherever it occurs. Glutathione, together with catalase and super-oxide dismutase, are the body’s main weapons against foreign invaders.

Glutathione is made up of three amino acids – cysteine, glutamic acid, and glycine. It scours the system of the pro-oxidants that suppress the immune system, cause cancer, and contribute to the aging process. Unfortunately, like so many other biological processes, glutathione production slows down with age. Glutathione levels can be 34% lower in older subjects. Experiments have shown glutathione to protect against damage caused by exposure to cigarette smoke, kill liver tumor cells, and detoxify heavy metals like cadium and mercury in the body.

Weight training, exercise, and general activity causes the production of pro-oxidants, so powerful antioxidants like glutathione can assist the body in the recovery process. Take it in conjucntion with alpha lipoic acid, super-oxide dismutase, and vitamin E.

Dosage as an antioxidant is 1 to 3 grams daily.

Glutathione Can Help in these four areas

Immune function: It has been known for some time that intense exercise creates an immunosuppressive condition as it will deplete glutathione levels in immune cells. This can result in more frequent cases of upper respiratory infections, colds, flus and the like. However, when glutathione levels are optimized, this results in stronger, more responsive immune cells, which will reduce the frequency of colds and flus.

Recovery: Researching have learned that due to intensed levels of oxidative stress in muscle cells, athletes suffer from significant muscle soreness and damage. Optimal glutathione levels in muscle cells helps to reduce oxidative stress and it’s resultant muscle soreness, for more frequent workouts.

Performance: Experimenting with supplementation using a special whey-based cysteine donor designed to augment intracellular glutathione, the doctors hypothesized that raising glutathione would enhance performance. In the test, twenty healthy adults (10 men and 10 women) were used.

Their hypothesis was proven correct. In fact, using this cysteine donor supplement, doctors observed that intracelluar glutathione levels increased by 35.5%.

There are been a number of ground-breaking studies conducted in the field of sports nutrition. One such study conducted by Drs. L. C. Lands, V. L. Grey and A. A. Smountas, involved the glutathione precursor, cysteine. It noted that, normalizing cysteine levels in such athletes increased their muscle strength by as much as 13.5%. That is significant for a professional athlete.

Muscle Development: Interesting in the study mentioned earlier, Dr. Lands observed that the control group of athletes taking the whey-based cysteine donor supplement had a 6% increase in lean muscle mass and an equal decrease in the percentage of body fat. He hypothesized that the increase in glutathione stores resulting from the intake of the whey-based cysteine donor supplement, could “alter gene expression to promote muscle growth.”

The protein myth, has been floating around for generations. Historically, it can be traced to Milo of Crotona in the sixth century B.C. He was a famous Greek athlete who was considered to be one of the strongest men in ancient Greece. He had won wrestling victories in 5 Olympic games as well as in other sacred festivals. Legend has it that Milo applied progressive resistance in the form of lifting a growing calf daily. By the time the calf was 4-years-old Milo carried it the length of the Olympian stadium, and then proceeded to kill, roast and consume it. Milos’ daily consumption of meat was recorded at approximately 20 pounds a day.

When we fast-forward to the era of the sixties and seventies we find there was a renewed hype about protein being some sort of miracle food. This was due, largely, to the muscle magazines of the era which pushed protein and claimed it could make you grow as big as a god! As a result, many bodybuilders and strength trainers started to consume large quantities of whole milk, meat and eggs. (Let’s not forget the raw eggs—thanks to “Rocky Balboa”.) During the 90’s and into the present we’ve seen protein powders promoted as the new wonder-drug. Ads and commercials continue to tempt consumers to purchase protein powders in garbage can-sized quantities. And we’ve been mesmerized by a constant flow of ultimate protein shakes that will supposedly help pack on muscle mass at almost the same rate as Anabolic Steroids.

Clearly, science is being placed on the back shelf, and this has resulted in a host of myths and fallacies springing up in the field of sports nutrition. It’s no surprise that there’s so much conflicting information and plain misinformation floating around. On one side we have the nutritional, dietetic and medical community laying blame on the bodybuilders, weightlifters and strength trainers for perpetrating the myth that strength athletes need to consume above and beyond the RDA (Recommended Dietary Allowance) of 0.8 grams per kilogram of lean bodyweight (1 kilogram=2.2 pounds). Then we have the bodybuilders and strength trainers holding the nutritionists, dieticians and medical community responsible for bad information. The question remains, what is the optimal protein intake required for natural weightlifters, bodybuilders, strength trainers and other athletes?

Protein’s Role
Protein is a complex chemical structure of carbon, nitrogen, hydrogen and oxygen. Accounting for 50% of the body’s dry weight, it has been estimated that humans consist of 50,000 different proteins. From the simple blink of an eye to the flow of blood to muscles under extreme stress, proteins are everywhere. Their function involves more than muscle tissue repair. It includes repair of red blood cells, hair and fingernail growth, regulation of hormone secretion, movement (muscle contraction), digestion, maintenance of the body’s water balance, protection against disease, transport of nutrients to and from cells, the carrying of oxygen and regulation of blood clotting. So the role of protein is very important to over-all body function and health. Sadly enough, this role has been improperly depicted in various muscle magazines, on TV fitness shows and in claims by trainers and bodybuilders who think protein is mainly used to repair damaged muscle tissue. This couldn’t be further from the truth.

Protein Intake
As mentioned earlier, the RDA is 0.8 grams per kilogram of lean bodyweight (U.S. Food and Nutrition Board, 1980) for sedentary adults. For infants and children the RDA is doubled and tripled because of the rapid growth rate they experience. How did the researchers come up with this RDA and arrive at the figure that has been shunned by the bodybuilding community? Studies using nitrogen (a component of protein). have been conducted to see how much protein is used and absorbed before an excess condition results. Researchers looked at the nitrogen balance and made comparisons to see if a positive or a negative balance had been occurring. They observed the outcome by comparing the amount of nitrogen excreted with the amount ingested, and then they determined whether or not protein was accumulating in the body, remaining at the same level, or decreasing.

The nitrogen balance test uses nitrogen loss in the form of sweat, urine, feces, shedding of skin, and loss of hair on a day-to-day basis. If there is a positive balance in nitrogen levels, it means there has been more nitrogen ingested than excreted, and so, tissue growth can be a direct result. A negative balance shows researchers that more nitrogen is being excreted than taken in, and this means, of course, that more protein is being lost than produced. Basically, the protein requirement for sedentary adults involves replacing routine losses—the task, so to speak, is to keep the leaky bucket topped up.

So why did researchers in North America come to the conclusion that the RDA is only a rationed 0.8 grams per kilogram? Well it seems they concluded that 0.36 grams per kilogram of lean bodyweight in protein is lost per day. With a safety margin in place, it has been bumped up to 0.45 grams per kilogram of lean bodyweight, and then bumped up again to approximately 0.75 grams per kilogram. This is to replace the amount which may be lost during digestion, as well as making up for a lack in quality of protein. The general protein requirement for sedentary adults is just enough that if one follows this guideline they will supply themselves with enough amino acids to replace each day’s loss without allowing for exercise and the growth of muscle tissue. It’s ironic that the RDA for children (who are experiencing growth) is greater than the RDA for adults. The Academy of Sciences and the nutrition board insist that exercise (which leads to musculo-collagenous hypertrophy among other changes in the body) doesn’t generate an increase in one’s protein requirements (1). Note that RDA can vary from place to place; Russia, Denmark, and Britain have different RDA standards.

Exercise adds a new dimension to the issue because the body, with an increased need for protein, has to rely heavily upon dietary sources rather than draw from it’s own stores. If this need is not met during exercise then the body will start to draw upon its muscle tissue as a source. Though it may seem that humans don’t need much protein, the facts haven’t been established as to how much an exercising individual should be taking in. Recent research shows that the RDA doesn’t appear to meet the needs of exercising adults. One of the top researchers in this field, Dr Peter Lemon, stated in a recent review paper that, “the RDA for those engaged in strength training should be about 1.7 – 1.8 grams of protein per kilogram of body mass per day”. Dr Lemon came to this conclusion after citing several studies (Fern, 1991, Tarnopolsky et al., 1992) which used amounts of protein ranging from 1.3 – 3.3 grams of protein per kilogram of bodyweight. At Kent University researchers tested 3 different groups of people: 1) on a low protein diet which was 0.9 grams of protein per kilogram of bodyweight; 2) another group eating 1.4 grams of protein per kilogram of bodyweight; and 3) a group eating 2.4 grams of protein per kilogram of bodyweight. Both sedentary and strength training groups were involved. The results showed that 1.4 grams resulted in protein synthesis while there were no changes in the low protein group and, finally, the group that ingested 2.4 grams of protein did not see any more increased protein synthesis than the 1.4 grams of protein group.

Another study conducted at the Letterman Army Institute of Research in San Francisco showed that subjects on a higher protein intake (2.8 g/kg/day), coupled with intense strength training, gained a whopping 3.28 kg (7.2 lbs) of lean mass. The study was done over a 40-day period and the subjects were trained to near exhaustion (2). Another study of weightlifters over a 3 month period, with the protein increased from 2.2g/kg/day to 3.5 g/kg/ day, resulted in a 6% increase in muscle mass and a 5% increase in strength (3). Susan M Klieiner, who holds a PhD in nutrition and human performance from Case Western Reserve University, states in her book, Power Eating, that for muscle building an intake of 1.6-2.2 grams per kilogram of bodyweight is recommended. Dr Michael Colgan, in Optimum Sports Nutrition, claims that the RDA doesn’t meet the needs of athletes who train in an intense fashion. So, the evidence provided by some of the highly regarded “experts” in this field indicates that the addition of extra protein has been shown to display positive effects which produce muscle growth.

Negative Effects Of Protein
So why all the fuss about the ingestion of too much protein? So far, we’ve seen protein’s positive effects and that it can be beneficial for hypertrophy of the muscle complex. A common argument raised is that excessive protein, as described above, can cause a variety of body ailments–such as kidney and heart disease, constipation, and osteoporosis. These are often cited as the main reason one would want to steer clear of a diet rich in protein (4).
The average person reading about this might want to jump on the anti-protein bandwagon, but what they don’t realize is that these studies often mislead. For starters, the negative health claims of kidney disease resulting from a high protein diet have used information gathered from studies done on patients with existing kidney problems. Kidneys are responsible for excretion of the urea formed from ammonia (a very toxic compound) which comes from the protein in our diet. People with kidney problems already have trouble excreting urea, and this leads to more stress on the kidneys. The logic goes that strength trainers, bodybuilders, weightlifters and athletes who eat a high protein diet are doomed to suffer from future kidney problems. Furthermore, there don’t seem to be any peer-reviewed studies done on healthy athletes, strength trainers, weightlifters or bodybuilders showing that kidney problems are a result of a high protein diet. As for the claims of osteoporosis in these groups, it’s hard to believe that they cancel the benefits of exercise. Exercisers have strong, healthy bones that are denser in nature, and studies have shown that exercise promotes this condition. Negative results may be seen in those who are sedentary and consume a high protein. For the most part, however, one cannot simply isolate one factor and claim that this is a reason for a health problem such as this; the pathology of osteoporosis involves far more than one variable. Things such as heredity, genetics, micro and macro nutrient intake, exercise etc., when taken together, are far more responsible than simply applying the blame to one area.

Constipation is also used as an argument because many nutritionists and dieticians claim that diets high in protein are low in fiber. Without enough bulk the digestive system can slow down to a snail’s pace. Simply choosing the right foods such as fibrous vegetables, starchy breads, pastas and drinking plenty of water will remedy this problem. Heart disease may result from a high intake of animal, but, as mentioned earlier, knowing how to use variety in one’s diet will help eliminate worry about this kind of problem. Low and no-fat dairy products, fish and lean cuts of meat and chicken are good choices which considerably lower the risk of heart disease.

High protein intake, as we’ve seen, is not the evil it’s made out to be. A protein deficiency will reveal itself because strength and muscle mass will decline. What are the signs of taking too much? Inflammation of the kidneys (lower back pain) and feelings of malaise are symptoms to watch for. Most of the time the body does a good job of sorting and using protein, so most people will not run into this problem. But even if protein intake is increased it means eating multiple meals throughout the day since the experts have said we can only digest 25-30 grams of protein per sitting. The small intestines can digest as much as 500-700 grams of protein (5) keeping in mind proteins functions do include other things other than soft tissue repair. New research has shown now that the body may in fact be able to handle much more protein in a sitting (6). This obviously shows us that individuals of varying bodyweights can take in much more than the 25-30 gram figure the experts have held us to for so long.

Conclusion
Hopefully you’ve been convinced that a high protein intake is not “evil.” Protein intake ranging from 1.4 grams of protein per kilogram of bodyweight to one gram per pound or more can be beneficial for an individual involved in an intense training program. Protein has been typecast as something that will make you big and strong, but muscle growth is not controlled by the level of protein one takes; rather it is the growth demand caused by intense training or stress that will ultimately determine how much protein one should take in. Dr Michael Colgan says, “No one ever grew an ounce of muscle from simply gulping protein. Muscles grow from pushing poundage—period.” Some trainers have testified that they’ve done just fine by taking in small amounts of protein, but the question to them is, how much greater would the results have been if they had increased the protein requirement to meet the demands of the exercise?

We don’t have to consume an extraordinarily amount of protein, but the proof of the pudding is that taking more than the RDA when exercising is not only safe, but beneficial.

Written by Maki Riddington.
References

1.) Recommended Dietary Allowances, 10th Edition. Washington, D.C.:
National Academy Press, 1989.
2.) Consolazio GF, et al. Protein metabolism during intensive physical training in the young adult. Am J Clin Nutr 1975; 28:29-35
3.) Dragan GI, Vasiliu A, Georgescu E. Effects of increased supply of protein on elite weightlifters. In: Galesloot TE, Tinbergen BJ, eds. Milk Proteins. Pudoc, Wageningen, The Netherlands 1985:99-103
4.). A high ratio of dietary animal to vegetable protein increases the rate of bone loss and the risk of fracture in postmenopausal women. DE Sellmeyer, KL Stone, A Sebastian, SR Cummings. American Journal of Clinical Nutrition, 2001, Vol 73, Iss 1, pp 118-122.
5.) Guyton M.D., Arthur C. Human Physiology and Mechanisms of Disease; 1992.
6.) Arnal MA, Mosoni L, Boirie Y, Houlier ML, Morin L, Verdier E, Ritz P, Antoine JM, Prugnaud J, Beaufrere B, Mirand PP. Protein pulse feeding improves protein retention in elderly women. American Journal of Clinical Nutrition. 1999 Jun;69(6):1202-8

7 keto is a non-hormonal, non-androgenic derivative of DHEA.

When we age the ability to control our quality of life becomes an issue for all of us. The application of aging research into the steroid dehydroepiandrosterone (DHEA) has helped our understanding of age induced losses of functional capacity, and has subsequently lead to the discovery of a relatively new compound “7-OXO-DHEA”.is a popular supplement used to promote safe fat loss without the side affects of stimulants. 7 Keto is said to be a break through product in weight-loss and has also shown to have other welcome affects such as boosting the immune system, enhancing memory, and some anti-aging actions.

7 Keto helps with fat loss without jitters or shaking (as seen with stimulant containing fat burners that contain ephedrine) by increasing fat metabolism. It does this by increasing the rate that the body burns calories and also increases the metabolic rate in which the body burns fat for fuel at all times, even when you are sleeping. This is a real benefit for people who are sensitive to stimulants or just want to stay away from any health concerns from such ingredients as ephedrine or caffeine. The amino acid L-Carnitine may also be combined with 7 Keto to help aid in fat metabolism and help reduce fats in the blood.

7 Keto is a fairly expensive supplement and most manufactures recommend using 25mg per day. However, studies have shown that the most effective dosage for weight loss is 50 to 100 mg’s two times daily. That is a total of 100-200mg’s per day.

The best times to take 7 Keto are once in the morning and again later in the afternoon, before meals.

If you are pregnant, it is NOT recommended that you use 7 Keto.

7 Keto also enables the body to build muscle in a growth promoting environment ( ie, lift something; weights, a towel, a PENCIL, SOMETHING ! ).

7-Keto DHEA stimulates the immune system, prevents muscle loss (anti-catabolic), reduces stress, increases the calorie-burning rate by activating thermogenic liver enzymes and improves memory more than DHEA or a placebo. Monkeys infected with the simian version of HIV displayed weight gain, a five-fold increase in T-cell counts and improvement in overall behavior and clinical condition.

Is 7-KETO DHEA safe?
Short and long-term safety studies show 7-KETO DHEA is not mutagenic. That means it has not damaged the DNA in rats and monkeys, and it has no other adverse effects, even at milligram/body weight doses up to 70 times the recommended dose for humans, which is 50 mg a day.

One 28-day human safety trial has been completed. It confirmed that 7-KETO DHEA does not raise levels of sex or other hormones or affect blood and urine chemistry, at doses of up to 200 mg per day. It cannot convert to estrogens or testosterone, so it cannot promote prostate enlargement or cancer, breast tumors and other sex hormone effects that may occur with DHEA supplementation.

One in three American children is overweight or obese, increasing their risk of diabetes, heart disease and other illnesses, and contributing to health care costs.  So, Rachael Ray is putting her popularity to good use — teaching  school kids to grow and eat healthier food.  

“I pledge my continued support as long as I have a big mouth,” said Ray, as she  inspected a garden at a Brooklyn school with New York Mayor Michael Bloomberg, New York City Council Speaker Christine Quinn, state Agriculture Commissioner Patrick Hooker and other officials.  Ray is helping create menus for 1,600 city public schools where students also are taught cooking and nutrition.

The Brooklyn school project is part of a national campaign against childhood obesity led by first lady Michelle Obama, who helped Washington school children create a White House garden.

The Brooklyn program is supported by Ray’s Yum-o! organization, plus government, private and community nonprofit funds.

Ray, in her usual jovial attitude said as a child – in upstate New York – she ate produce grown by her Italian grandfather. But she confessed with a grin, she also “had the diet of a 75-year-old Sicilian — I loved salt, I ate a lot of anchovies.”

Along with eating right and getting plenty of exercise, supplementing our diets can be a great way to boost our energy, health, and longevity.