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ABIKER's Photo ABIKER Posts: 981
10/25/07 10:00 A

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excellent. Thanks for the info.





H3DAKOTA's Photo H3DAKOTA Posts: 2,567
10/24/07 7:01 P

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Yes, I rely on beans, tofu mostly. I am lacto-ovo, so I still consume dairy & eggs - but there are many people that are completely vegan & do not consume even the dairy & egg. There are even sites & groups dedicated to vegan bodybuilders, for example.

The simple truth of it is that most people get more than enough protein - there truly isn't a need to "beef up" the protein intake, even when strength training.

Personally, I feel lousy when my diet goes heavier on the protein. I definitely do much better with a higher percentage of carbs, but then again, I am a long distance runner in addition to doing weight training.

I do know of others that swear by it - hey, if it seems to work for them, I'm not one to judge them for it. I just want people to be aware that it seriously isn't necessary for a healthy lifestyle - and especially for one that includes weight training.



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ABIKER's Photo ABIKER Posts: 981
10/24/07 12:07 P

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I was wondering when a vegetarian was going to jump into the conversation. So how do you get your protein? Do you take supplements or rely on beans, tofu and other non-meat sources?







H3DAKOTA's Photo H3DAKOTA Posts: 2,567
10/24/07 11:57 A

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FYI - animal proteins are not necessary to live a healthy & fit life. Having been a vegetarian for almost 20 years, I just had to raise the flag to remind folks that protein sources are all good & that your body does not require animal protein for strong muscles & a healthy body. ;)



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STEPHLOKI's Photo STEPHLOKI Posts: 6,456
10/23/07 3:28 A

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Great info, I also say, natural is best. I once read a medical report where they found that some of the vitamin supplements were not even properly absorbed by the body. That makes sense since they are artificial. Don't know how it is with protein supplements, but wouldn't be surprised to find the same.
Also natural vitamins & proteins are much cheaper then supplements and taste better.
So why not stay natural. Those of us who do just normal amounts of sport get everything from their normal diet if they eat a well balance diet with lots of fresh produce.

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HILLSEEKER50's Photo HILLSEEKER50 Posts: 4,793
10/22/07 2:22 P

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Awesome infomation!!!!

Didi

GOALS FOR 2009

Maintain a healthy weight and lifestyle (110-118lbs)

Run 1000miles in 2009

Strength train three times weekly

Run 2 out of Province Half Marathons:-

Personal motto:-
Without sacrafice there is no victory!!!





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ABIKER's Photo ABIKER Posts: 981
10/22/07 1:48 P

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Excellent information. Thanks for sharing. I'd have to add that animal protein is just plain delicious. So much better than any supplement. emoticon

Edited by: ABIKER at: 10/22/2007 (13:49)




PINKYMCCOOL's Photo PINKYMCCOOL SparkPoints: (0)
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10/22/07 12:58 P

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Athletes who want to build muscles and recover well from workouts are often confused by ads for protein supplements. How much and what kinds of protein
should athletes consume? And can egg whites and chicken can do the job?

The following information can help you optimize your protein intake--and offer peace of mind.

Question: "I want to bulk up. I've started drinking three protein shakes per day between meals. Is this enough or too much?

Answer: To determine how many protein shakes you need, you should first determine how much protein your body actually can use. You need adequate
protein to enhance muscle growth; excess protein is not better. Most exercise scientists agree that one gram of protein per pound of body weight is a very generous protein allowance for athletes building muscle mass. (More likely, 0.5 to 0.75 grams of protein per pound will do the job if you are eating plenty of calories--but let's be generous.) This means a novice 180-pound body builder gets more than enough protein with 180 grams of protein per day. He can easily consume that much with one quart of skim milk, two cans of tuna (i.e., two sandwiches at lunch) and one large (eight-ounce) chicken breast at dinner. Consuming protein shakes on top ofthis simply adds (expensive) calories. You could more wisely get the calories from carbs to fuel your workouts.

Question: Is the protein in designer shakes more effective than egg whites, tuna, chicken and other standard foods?

Answer: With names like Protein Revolution and N-Large, the commercial protein products can leave you wondering if standard foods are an equal match. Plus, ads that rave "extremely bioavailable," "no cheap protein blends," and "highest quality protein" also leave the impression that tuna or milk don't quite make the grade. Doubtful.

The protein from natural foods works perfectly fine. Any animal protein is "high-quality" and contains all the essential amino acids you need to build
muscles. Hence, eating balanced meals and then drinking protein shakes for "high-quality protein" is an outrageous concept--and expensive. For the $32 you spend on a box with 12 packets, you can buy lots of powdered milk--the least expensive protein power around. And you'll get not only high-quality protein, but also a whole package of balanced nutrition--perfectly designed by Nature.

In an overall well-balanced diet, engineered protein offers no advantages over chicken, beef, fish, eggs, milk and other standard protein-rich foods. As long as you are healthy and have a functioning digestive tract (as opposed to patients in the hospital with intestinal disease), you need not worry about your ability to digest or utilize protein. Digestibility and bioavailability are an issue in third-world countries where protein and calorie intakes are inadequate and every amino acid counts.

Question: Should I refuel with a protein shake after my workout?

Answer: No. You should refuel with a carb shake that has a little protein. As an athlete, your body needs a foundation of carbohydrates at each meal to fuel your muscles. While some protein is important to build and repair muscles, consuming too much protein displaces carbs. I counsel too many carb-deficient athletes who hurt their ability to train hard and get the most from their workouts because they choose a protein-based diet lacking in fruit, veggies and grains.

You should target three to five grams of carbohydrate per pound of body weight. If you weigh 150 lbs, that's 150 to 200 grams carb per meal. If you chug a can of Ready-To-Drink Meal Replacement Shake with 40 grams of protein(at cost of about $3.60), you'll get only 12 grams of carbs. A fruit smoothie (juice, yogurt, banana, berries) or chocolate milk would be better bets that offer more carbs and enough protein. If you prefer the protein
shake, be sure to bolster your carb intake with a banana and a whole grain bagel as well.

Natural proteins offer all the amino acids touted by commercial products. Here's how two amino acids stack up:

Protein source Serving Size Isoleucine (grams Leucine (grams) Met-Rx
Whey Protein 1 scoop 1.4 2.3 grams
Chocolate milk 16 oz 1.2 1.9
Tuna 6 oz can 2.0 3.5
Cottage cheese 1 cup 1.6 2.9

In general, engineered foods lack fiber, phytochemicals and other health-protective nutrients. No engineered food can match the complex
balance of nutrients designed by Nature. Sure you can grab a meal-in-a-can for "emergency food" on hectic days, but trust that real food is best in the long run.

Question: How much protein should I eat right after I exercise?

Answer: A study with Marines during 54 days of basic training reports those who refueled with 100 calories of a recovery drink that contained only 10
grams (40 calories) of protein not only enhanced muscle protein deposition but also contributed to 33 percent fewer total medical visits, 28 percent fewer visits due to bacterial and viral infections, 37 percent fewer visits due to muscle and joint problems, and 83 percent fewer visits due to heat
exhaustion.

Seems amazing that just 100 calories of a recovery drink could make such a strong impact on health, muscle soreness and hydration, but the message is clear: proper fueling at the right times is worth the effort. Don't underestimate the value of refueling soon after you exercise. Cereal with milk, chocolate milk, fruit yogurt, turkey sandwich and spaghetti with meatballs are just a few suggestions that offer a foundation of carbs accompanied with some protein.

P. McCool... " I Run"


 
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