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Recent Blog Entries in: "Nutrition"

 

Your Daily Water Requirement. How Much Water Should You Drink.
Jul 23rd, 2010 - written by Stephan in Nutrition (0 comments)

Besides oxygen, water is the most vital substance to maintain life. The human body consists to about 50-70% of water. Without drinking water, we could hardly survive 3-4 days. Most of our metabolic processes, especially the synthesis of nutrients for building muscles and burning fat, are based on an optimum water supply.
Recommended_Daily_Amount_of_Water_01

Functions of Water in Your Body

  • Nutrient Supply. Water keeps the blood fluid and dissolves and transports essential vitamins.
  • Catalysis. Water is an important catalyst in many enzymatic reactions.
  • Digestion. Breaking down carbohydrates to glycogen and protein to amino acids requires water.
  • Cleansing. Water cleans the system and transports waste materials and toxins from the body.
  • Temperature Regulation. Water is required to regulate the body temperature, especially during physical activity.

Why You Should Drink a Lot

A regular and adequate water supply is beneficial for your health.

  • Optimum Water Budget. Even at rest the body is loosing about 1,5 liters of water per day through respiration and skin. Physical activity leads to an even higher withdrawal of water through increased sweat production and respiration. Therefore especially athletes have much higher demand for water.
  • Rapid Recovery. Muscular nutrient supply and regeneration require water. A deficient water supply will decrease your performance.
  • Muscle Building. Muscles themselves consist mostly of water. Therefore muscle growth happens only when the body is adequately supplied with water.
  • Fat Loss. The protein and fat metabolism is controlled by the liver. Water deficiency can slow down or even disrupt these processes.
  • Satiety. Water fills the stomach, which is why the feeling of hunger can be reduced by a regular water supply.
  • Improved Skin Image. A rapidly visible effect caused by an improved detoxification is a better appearance of the skin, because the body has less to do detoxifying through it.

    Strategies For a Regular Water Supply

    Many people find it hard to drink the recommended amount of water. You either have no feeling of thirst or simply forget to drink in the stress of daily life. Here's how to make it work anyway:

    • Start Early. Drinking your first liter of water in the morning makes it easier to reach the recommended daily amount.
    • Have Water Available. Place a water bottle within your reach, at home as well as at work or on the way. Drink from it regularly in small sips. Once it is empty, it should be refilled.
    • Take in Additional Water Through Your Food. Eat fresh fruits and vegetables on a regular basis. It does not only improve your vitamin, but also your water supply, because fruits and vegetables consist of up 98% of clean water.
    • Water With Each Meal. Make it a habit drink a large glass of water with each meal. Either before, to create an early sense of satiety, but in any event afterwards.
    • Water During Training. Make a large bottle of water your favorite training partner and drink about 1 liter of water per hour of training. That should be done immediately. If not, the fluid loss must be compensated afterwards.

    Symptoms of Water Deficiency

    A lack of water in the body causes the following symptoms:

    • Color and Smell of Urine. A quick and reliable indicator is your urine. It should always be colorless and odorless, everything else is a sign of a lack of fluid.
    • Concentration Loss and Memory Disorders. Water deficiency causes the blood to thicken, which can lead to an under-supply of the brain.
    • Other symptoms may be: restlessness, fatigue, nervousness, dry mouth.

    The Recommended Daily Amount of Water

    In principle, the daily amount of water demand is related to the very individual metabolic rate.

    Which in turn depends on parameters such as body weight and level of physical activity. There's a simple rule of thumb:
    • 1 liter of water per day for every 45 pounds of body weight. Therefore a person weighting 160 pounds should drink about 3,5 liters of water per day.

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tags: water |  nutrition |  muscle building |  fat loss | 





Chocolate Can Cut Blood Pressure and Help Heart
Mar 30th, 2010 - written by Stephan in Nutrition (0 comments)

chocolate_big_toe

Image credit by mwboeckmann

How great!!!

According to BBC News consuming chocolate in moderate amounts can help lowering your blood pressure.


They say that people who eat half a bar of chocolate per week had lower blood pressure and a 39% lower risk of heart attacks and strokes.

Eating much more chocolate on the other hand is bad for your health because of the high caloric density and the saturated fats that come with it.

In order to remain healthy, chocolate must not increase your overall calorie intake.

Unfortunately they left the most important question unanswered:
  • Who´s eating just half a bar of chocolate? per week?

Some time ago I´ve learned that once per week you can eat whatever you like to in random amounts, because the stomach has limited capabilities of digesting plenty of food at once. Therefore I´m quite sure it is okay to even eat the whole bar, isn´t it?

Click here to read the full article.

Source: BBC News UK

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tags: chocolate |  blood pressure |  nutrition | 





Drinking Wine Helps Women Keeping Their Bodyweight
Mar 9th, 2010 - written by Stephan in Nutrition (0 comments)

A recently published 13 year study of more than 19.000 woman revealed that drinking alcohol regularly in moderate amounts can prevent women from becoming obese.
red_wine_01

Wine tasting. Image credit by _olasso / Redwine. Image credit by Habub3

This perception stands in contrast to deep-rooted dietary advices claiming that alcohol consumption leads to gain weight.

According to researches the body uses calories from alcohol in a different way, which positively affects the fat metabolism. Alcohol broken down by the liver is creating heat instead of body fat.

During the study 19.220 woman were questioned about their drinking habits. About 38 per cent did not drink alcohol at all. However, this group gained the most weight. The more alcohol women consumed, the less weight they gained.

Especially woman who drank red wine gained the least weight, while drinking beer and spirits lead to higher weight gains. The study report claimed that there was no significant connection between alcohol consumption and weight gain.

However, Catherine Collins, a spokesman for the British Dietetic Association, said women should not look on wine as a weight loss aid. She said: "If these women have a healthy diet and lifestyle and are having one or two units of alcohol a night then that has less calories than someone who instead has a chocolate bar to unwind. It's a question of "what's your poison?"

"Of course if women were drinking more than two units a day they would put on weight. What this survey shows is that moderation is key to a healthy lifestyle. People who drink wine may be more likely to snack on sugary and more calorific treats."


Ultimately it is a question of the right doses. Drinking red wine in moderate amounts has already been declared as beneficial for health years ago. All I would like to know is, whether the positive effects on bodyweight also apply for men.

Sources: Archives of Internal Medicine / www.telegraph.co.uk

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tags: wine |  fat loss |  nutrition | 





Nutrition 101: How much Protein per Day
Feb 4th, 2010 - written by Stephan in Nutrition (0 comments)

The recommended amount of protein per day is a hot topic, especially among strength training athletes, that is steadily revived by confusing recommendations in so-called professional journals and other media. Meanwhile, there are studies, one I will look at here in detail, that support my personal experience in terms of training, nutrition and muscle-building. But before that, let me clarify a few terms and issues around the subject of protein.
ei_by_mac.black

Ei. Image credit by mac.black

What is Protein?

Proteins are usually denoted as the building blocks of life. They are composed of amino acids, which in turn are the basic building block of all cells in the body. In addition to the structure building tasks, amino acids are responsible for a variety of other bodily functions such as oxygen and iron transport in the blood, the formation of antibodies and the secretion of hormones. In short, no life without proteins. The continuous cell degradation and recovery processes in the body demand the daily intake of a certain amount of protein through diet. Even physically inactive people have to cover a basic need for protein.

The Daily Requirement

As the level of physical activity increases, through an intense strength or endurance training for example, the demand for protein is growing equally, since the related metabolic processes of regeneration and adaptation of the body to the higher level of physical activity ask for more amino acids. But the disproportionately large amounts of protein, which are particularly recommended by many athletes, professional journals and the nutritional supplement industry, cannot be justified by that.

The "How much protein should I eat per day" table:


Type of Physical ActivityDaily Amount of Protein per Pound Body Weight
Inactive0,5 gram
Endurance Training0,75 gram
Strength Training1 gram

These numbers cover the daily need. The significant and deliberate exaggeration of the recommended amounts of protein for the particular activity level as well the amount of protein served per meal offer, according to a study mentioned on www.medicalnewstoday.com the University of Texas Medical Branch at Galveston, no significant benefits and even generate some unwanted side effects. “Most of the excess is oxidized and could end up as glucose or fat.”

The Right Timing and the Right Amount

Tests during this study have shown that the intake about 30 grams of protein per meal provides an ideal supply with amino acids to make sure the muscle synthesis. Among the volunteers who have taken up to 90 grams of protein per meal, no further increase in muscle protein could be demonstrated. Consequently the daily amount of protein has to be distributed fairly evenly among several meals throughout the day. Again, the researchers from Texas offer some interesting insights. Thus, the recommendation is to take in the first 30 grams of protein as early as breakfast and to cut the amount somewhat in the evening, as the synthesis of muscles functions most effectively during the day, while at night no significant amounts of protein can be processed.

Conclusion

Therefore the uncontrolled intake of large amounts of protein, especially in the field of strength training and bodybuilding, is just a curiosity. Replaced it by an intelligent handling of the own food and potential supplements. My own experiences has shown that an intensive weight training, which primarily targets developing strength and muscle density and not large muscular volume, is agreeable with a long-term protein intake on the level of an endurance athlete, that is below the mentioned 1 gram per pound body weight. Source: http://www.medicalnewstoday.com/articles/168876.php

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tags: protein |  nutrition |  advice |  muscles | 





10 Nutrition Rules for Healthy Living, Muscle Building and Fat Loss
Jan 15th, 2010 - written by Stephan in Nutrition (1 comment)

„You Are What You Eat.“

A sensible diet along with regular exercise is the key to a healthy life. The following 10 diet tips primarily aim at athletic or physically active people. But everyone else can also benefit from this. Maybe the increased level of energy, as result of a healthy diet, sooner or later leads to an interest in (strength)training.
frisbee_fitness_nutrition_02

Nutrition Rule 1: Eat Regularly

The intake of several small meals throughout the day has the following advantages:
  • Less Hunger: The stomach is elastic. Large meals stretch it, which ultimately leads to a delayed feeling of fullness. After switching to several small meals in regular intervals, they very soon saturate as effectively as the previous large portions.
  • No Cravings: People who avoid to eat for a long period time over the day, increases the chance of binge-eating in the evening, which is in most cases satisfied with candy instead with healthy foods.
  • Nutrient Supply: Regular meals give a steady supply of energy an nutrients to the body, which results in steady performance and good muscular development.
  • Fat Loss: The body rather tends to cut excess fat, if it recognizes it as superfluous due to a regular energy supply .
A certain timing of the daily meals is of great advantage. Have a meal or at least a snack every 3-4 hours between waking up in the morning and going to bed in the evening.

Nutrition Rule 2: Eat Consciously

This is a very important point, which is very often neglected in the course of a stressful day. Concentrate on what you eat. Make yourself aware of it and maybe write what you eat down in the beginning of a dietary change. Once you consciously deal with the issue, you´ll recognize bad habits, which makes it easier to control them.

Nutrition Rule 3: Eat Slowly

"We don´t live by what we eat, but only by what we digest." (Hufeland). The prerequisite for an ideal digestion of the food taken in is an adequate preparation in the mouth. To do that, you have to chew long and calmly. Every single bite swallowed in a hurry is a challenge for your stomach, at the cost of your own life energy and health. Also, eating too fast is always a breach of Nutrition Rule 2.

Nutrition Rule 4: Have a Breakfast

Breakfast is often declared as the most important meal of the day. That's true, but there a few things to be considered:
  • Drink a Lot: Besides the often obligatory coffee, a large quantity of water or tea belongs to good breakfast. Why? During nighttime the body is quite busy regenerating and detoxifying the body. These processes need to be supported with lots of extra fluid in the morning.
  • Don´t Fill up Completely: This advice may sound a little strange, but we all certainly made the following experience before. After a large, heavy and energy-rich breakfast, instead of a having a dynamic start to the day, a sudden tiredness and lethargy, caused by the enormous work of digestion the stomach has to do in this a case, makes us want to return to bed again. Eat a light breakfast, avoid the intake of large amounts of indigestible foods such as whole grains and cereals. Instead eat fruits and vegetables (bonus: they contain a lot of water), low-fat dairy products other light sources of protein and carbohydrates.

Nutrition Rule 5: The Right Proteins

People who follow a routine of strength training have an increased need for protein. The limited digestive capacity of the stomach makes it necessary to take in a little portion of protein with each meal to eat the recommended daily amount. Basically, it is recommended to take in 1.5 - 2 times the body weight in kilograms in grams of protein per day, e.g. people with a bodyweight of about 80 kg need a daily protein intake of 120-160 g, provided a regular strength training. There are publications speaking of much higher amounts, but these numbers can be classified as unhealthy, especially because with the consumption of animal protein many by-products such as bad fats, purines, and the accumulated toxins from the individual animal are also being taken in. A significant part of the daily amount of protein should be of plant origin.

Low-Fat Protein Sources (selected):

Animal OriginProtein per 100 gPlant OriginProtein per 100 g
Chicken breast23 gNoodles12 g
Turkey breast24 gPotatoes2 g
Beef22 gSoybeans37 g
Alaska Pollock19 gLentils24 g
Tuna25 gPeas20 g
Trout20 gBeans (white)21 g
Mountain Cheese29 gOat flakes12 g
Cottage Cheese29 gSpelt13 g
Low fat quark14 gMillet11 g
Eggs13 gBuckwheat12 g
Egg-white11 gMushrooms (dried)17 g

Nutrition Rule 6: The Right Carbohydrates

As during the "low fat" hysteria of the past many foods were labeled correspondingly and to taste at all were fortified with carbohydrates, with the still growing fatty degeneration of the population we came to the realization that the increased carbohydrate intake must be responsible, leading to a "low carb" hysteria. A little education about the different types of carbohydrates and their purpose and effects takes away much of the fear of his excellent source of energy. Basically there are two types of carbohydrates:
  • simple carbs, that are digested very quickly and rapidly release their energy, and
  • complex carbs, are digested slowly and therefore their energy is provided uniformly over a longer period of time.
The intake of simple carbohydrates leads to a very rapid rise of blood glucose levels. Now the body is seeking for a normalization of these values. If this excess energy is not burned inside the muscles by physical activity, the body stores them as fat. Complex carbohydrates release their energy uniformly during the digestion process, which increases the possibility of burning it by muscular or mental activity and reduces the risk of storage of body fat.

Examples of simple and complex carbs (selected):

Simple CarbsComplex Carbs
all simple sugarsall whole grain products
fruits*vegetables
white flour productsrice (whole grain)
marmaladenoodles (whole grain)
honeymuesli & cereals
* Fruits occupy a special position here. Fructose or fruit sugar is indeed a simple sugar, but is slower digested than white sugar.

Nutrition Rule 7: Healthy Fats

They are one major supplier of energy, they support fat loss, they are slowly digested and they are part of many vital functions of the body. A daily intake of 60-80 grams of fat is recommended. When doing a regular strength training, one can also take in a little more, people wanting to loose weight should take in less. More important than the quantity is the type of fat. An increased intake of animal fats should be avoided. But even in the league of vegetable fats, there are "good" and "bad", depending on the relation of fatty acids. Here´s a selected overview:

Sources of "good" Fats of Plant OriginSources of "bad" Fats of Plant Origin
Linseed oilSunflower oil
Olive oilThistle oil
RapsölWalnut oil
Salmon oilWheatgerm oil
Sources of "good" Fats of Animal OriginSources of "bad" Fats of Animal Origin
ButterMargarine
FishMeat and Sausage

Nutrition Rule 8: Fruit and Vegetables

These two foods are one of the most fundamental basics for a healthy diet. They provide vitamins and minerals and can be eaten fresh and in large amounts. Fruits, due to the high content of fructose, should not or only in small doses be taken in the evening.

Nutrition Rule 9: Natural Food

Processed foods should be avoided. Their ingredients are often difficult to understand and in most cases they contain an excessive amount of sugar, salt, flavor enhancers and preservatives. There is a very simple rule: the more colorful the packaging, the unhealthier the content. Foods should be eaten or form the basis of self-prepared foods the way nature provides them to us.

Nutrition Rule 10: Drink a Lot

To supply the body with oxygen and nutrients and to ensure a proper detoxification, the blood needs to be as fluid as possible and to circulate freely. Therefore be aware to drink about 2-3 liters of fluid per day. The following table shows the kind of drinks to be considered or not.

"Good" Drinks"Bad" Drinks
Water (without gas)Milk
Tea (non flavoured, unsweetened) Coffee
Juice-water mixed drinksJuices
Alcohol-containing drinks
Fizzy drinks

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tags: protein |  nutrition |  diet |  advice |  carbohydrates |  fat |