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CRN Ceo responds to dietary supplements article by 'Sports Illustrated'

Wed, 20 May 2009 19:59:35 GMT
WASHINGTON The Council for Responsible Nutrition on Tuesday strongly criticized an article - "What you don't know might kill you" - that was published in the May 18 issue of Sports Illustrated for mischaracterizing the dietary supplement industry - an industry, the association charged, that has suffered from a chronic dose of misperception around ...

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4. Another common widely held belief in relation to world wide sports nutrition concept is the idea behind muscle growth. A lot of people believe that it is during workout or exercise that muscles develop.

This directly runs counter the fact that during exercise, our muscles are literally being destroyed and needed enough rest after exercise. But this "destruction" should not be avoided because our immune systems depends much on this destruction to recalibrate its defense mechanisms by stimulating its arsenal of antibodies.

During the "healing process", i.e., rest period, the human body is flooded with natural chemicals to help the muscles heal it's own system. This body chemicals, was found out, to stimulate the slowdown switch of cell Sports Nutrition And ageing.

In simple terms, the more people work out, the more their cells age slowly. But again nutrition is central to this, because human body depends on the food intake as basic energy. World wide nutrition then, becomes an important concept for the understanding of this phenomenon worldwide.

And this amazing process does not happen during the exercise regimen. This healing process happens during the night, while a body is at rest. It seems that evolution had really decreed that it needs mammals, particularly humans, to be at rest, while it do wonders.

This is the reason why we will never outgrow the need for sleep. The human body, an incredible machine as it is, needs rest, and sustenance, as evidenced by worldwide sports nutrition.
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Sports Nutrition - Fueling The Body

Food. Your body needs this simple tool to help it to do virtually every single thing that it has to do. From breathing to walking to playing your game, your body depends on food to fuel it.

While water is essential to life, food is essential to performance. Without the right amounts, types and timing for the food you eat, your body will not be able to reach its highest level of performance no matter what you plan to do.

There is no workout that will work for your body more so than the fuel that you give it. It has a direct relation to your performance and therefore is one of the building blocks in successful sports nutrition.

The Balanced Win

As an athlete, your specific needs are your own, but there is no doubt that if you want to win at physical activity, you need your body to have a balanced diet. You probably have heard this many number of times, but it is the same as day one.

You need to consume a balanced diet of foods to be successful.

The combination of foods will provide your body with all the essential building blocks that it needs. This includes vitamins, minerals, fats, carbohydrates, and proteins. Each of these elements plays their own role, one that is crucial to your success.

Think of food as a team effort. You know that you are only as good as your team is, right? When you do not provide all of the right nutrients to your body, to limit them, they can not perform as a team and then the overall whole suffers.

How many times does the star athlete go down in a game and the team crumbles around them? Or, how many times does someone that is a smaller asset and the star can not longer hold the team up? The same is true for food.

The body needs each one of these pieces for the whole to work. The goal that you have is to learn what it needs and how it needs them to get the whole working well.

In future articles, you will better learn what each element plays in the whole race. But, for now, we want to take you back to grade school where you learned what your body needs to sustain a good overall healthy lifestyle. Lucky for you, this same information will apply to your own health in sports nutrition now.

Foods: A Plan For Successful Diet Management

Eating food is a must, of course, but what you eat is just as important as how much you eat. So, let's break it all down for you.

Do you remember the food pyramid from school? That is the ideal thing for you to use for your basic sport nutrition education.

While we will tweak it later, this is the overall best thing to use to determine where your level of nutrition stacks up. It is also advisable to check and understand what is the latest food pyramid they are emphasizing today, as new information is available to optimize the types and varieties of food to include for your well being.

P.S. Our environment is constantly changing, impacted by industrial pollution in the air, the water, and certainly vegetables, fruits and meat are no longer the same as 50 years ago!

Paul S is passionate about helping people who train hard, work hard, study hard, to stay not just healthy, but at OPTIMAL Level. He is also passionate about sharing the reality about food we eat today as compared to the last 50 years which our forefathers enjoyed. His main site is at http://www.healthsportsnutrition.com

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Nutrition Sports Nutrition Read All About It....

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Sports Nutrition Supplements - The Importance of Protein - Part Three

The importance of protein as a sports nutrition supplement.

Read why proper protein supplementation is so key to helping you achieve your training goals

HOW CAN I MEET MY PROTEIN NEEDS?

Protein intake is usually proportional to total calorie intake so the more food you eat, the greater the chances of meeting your protein needs. If you reduce your calories, you may find it more difficult to meet your protein needs so a few dietary adjustments may be needed. Additionally, if you eat a vegan diet or eat very few animal sources of protein, it may be more difficult to meet your needs. Animal sources generally provide a better amino acid profile but some foods (such as meat and cheese) are high in saturated fat. Keep these to a minimum and choose lean and low-fat versions.

To ensure your protein requirements are adequate you can estimate how much protein you should eat per day in one of two days:

1 - From your energy intake

Calculate your energy intake (your maintenance calorie intake) either from your actual food intake over 3-7 consecutive days using food tables, or using the formulae based on your resting metabolic rate (RMR). Multiply your energy intake by 12% and 15% then divide by 4 to give you your recommended protein intake in grams.

Example:

Energy intake = 3000 kcal
Calories from protein

= (a) 3000 x 12& = 360

= (b) 3000 x 15% = 450
Protein intake

= (a) 360 ? 4 = 90 g

= (b) 450 ? 4 = 112.5 g
i.e. between 90 ? 112.5 g/day

2 - From your body weight

Calculate your daily protein requirement from your body weight by using the guidelines above.

Examples:

(a) For an endurance athlete weighing 70 kg
70 x 1.2 = 84 g
70 x 1.4 = 98 g
i.e. between 84-98 g/day
(b) For a strength or power athlete weighing 70kg
70 x 1.4 = 94 g
70 x 1.8 = 126 g
i.e. between 98-126 g/day

Is more protein better?

A protein intake above your optimal requirement will not result in further muscle mass and strength gains. In a study carried out at McMaster University, Ontario, strength athletes were given a low-protein diet (0.86 g/kg bogy weight/day ? similar to the RDA), a medium-protein diet (1.4 g/kg body weight/day) or a high protein diet (2.3 g/kg body weight/day) for 13 days. The low-protein diet, which was close to the RDA for sedentary people, caused the athletes to lose muscle mass. Both the medium and high protein diets resulted in an increased muscle mass, but the amount of the increase was the same for the two groups. In other words, no further benefits were gained by increasing the protein intake from 1.4 g to 2.4 g/kg body weight/day.

Similar findings were recorded at Kent State University, Ohio. Researchers gave 12 young volunteers either a protein supplement (total daily protein was 2.62 g/kg body weight) or a carbohydrate supplement (total daily protein was 1.35 g/kg body weight) for one month during which time they performed intense weight training 6 days a week. Nitrogen balance measurements were carried out after each diet and the researchers found that an intake of 1.4-1.5 g/kg body weight/day was needed to maintain nitrogen balance, although strength, muscle mass and size were the same with any level of protein intake. The researchers concluded two main points. First, strength training approximately doubles your protein needs (compared with sedentary people). Secondly, increasing your protein intake does not enhance your strength, mass or size in a linear fashion. Once your optimal intake has been reached, additional protein is not converted into muscle.

Is too much protein harmful?

Consuming more protein than you need certainly offers no advantage in terms of health or physical performance. Once your requirements have been met, additional protein will not be converted into muscle, nor will it further increase muscle size, strength or stamina.

The nitrogen-containing amino group of the protein is converted into a substance called urea in the liver. This is then passed to the kidneys and excreted in the urine. The remainder of the protein is converted into glucose and is used as an energy substrate. It may either be used as fuel immediately or stored, usually as glycogen. If you are already eating enough carbohydrate to refill your glycogen stores, excess glucose may be converted into fat. However, in practice this does not occur to a great extent. Fat gain is usually the result of excessive calorie consumption, in particular of fats. Recent studies have shown that eating protein increases the metabolic rate, so a significant proportion of the protein calories are oxidised and given off as heat. Thus, a slight excess of protein is unlikely to be converted into fat.

It was once thought that excess protein may cause liver or kidney damage as it places and undue stress on these organs. This has never been demonstrated in healthy people, though so it remains only a theoretical possibility. Those with liver or kidney problems, however, are advised to consume a low-protein diet.

It has also been claimed that eating too much protein leads to dehydration because extra water is drawn from the body?s fluids to dilute and excrete the increased quantities of urea. Indeed, a study reported at the 2002 Experimental Biology meeting in New Orleans found that high protein diet (246 g daily) consumed for 4 weeks caused dehydration in trained athletes. Their blood urea nitrogen ? a clinical test for proper kidney function ? reached abnormal levels and they produced more concentrated urine. According to the researchers at the University of Connecticut, this could have been avoided by increasing their fluid intake. This is unlikely to be a problem if you drink enough fluids.

Finally, there is some evidence dating from studies conducted in the early 1980s that high-protein diets cause an excessive excretion of calcium, increasing the risk of osteoporosis. However, a more recent study at the University of Maastrict, Belgium, found that a 21% protein diet produced no negative effect on calcium status compared with a 12% protein diet.

In conclusion, eating too much protein is unlikely to be harmful but it certainly offers no advantages.

Should I consume more protein if I am on a fat-loss programme?

When cutting calories to lose body fat you losing muscle mass as well. A higher protein intake can offset some of the muscle-wasting effects associated with any weight-reducing programme. Most researchers recommend increasing your protein intake a further 0.2 g/kg body weight. Thus, an endurance athlete would need as much as 1.6 g/kg body weight/day; and a strength athlete would need up to 2.0 g/kg body weight/day. For example, a 70 kg endurance athlete would need to consume 70 x 1.6 = 112 g protein/day. If you are consuming 2000 kcal a day, that would be equivalent to 22% of your total calories (i.e. 112 x 4 divided by 2000).

SUMMARY OF KEY POINTS

• Protein is needed for the maintenance, replacement and growth of body tissue. The body also uses protein to make the many enzymes and hormones that regulate the metabolism, maintain fluid balance, and transport nutrients in and out of cells.
  Athletes require more than the current RDA for protein of 0.75 g/kg body weight/day for the general population.
  
• Additional protein is needed to compensate for the increased breakdown of protein during intense training for the repair and recovery of muscle tissue after training.
  
• Strength and power athletes have additional needs to facilitate muscle growth.
  
• For endurance athletes, the recommended intake is 1.2-1.4 g/kg body weight/day. For strength and power athletes, the recommended intake is 1.4-1.8 g/kg body weight/day
  
• Protein breakdown is increased when muscle glycogen stores are low, e.g. during intense exercise lasting longer than 1 hour, or during a calorie/carbohydrate-restricted programme.
  
• Protein intake above your optimal requirement will not result in further muscle mass or strength gains.
  
• Athletes should be able to meet their protein needs from a well-planned diet that matches their calorie needs. Low-fat protein sources are advised.
  
• Vegetarian athletes can meet their protein-rich plant sources eaten in the right combinations so that protein complementation is achieved.

Paul Jordan is a sports nutrition consultant for the Sports Nutrition Company. SNC is a UK based sports supplements supplier. http://www.sncdirect.com

Sports Nutrition Books News

The New Sports Supplement: Cereal And Milk

Thu, 14 May 2009 12:00:00 GMT
Main Category: Sports Medicine / Fitness Also Included In: Nutrition / Diet Article Date: 14 May 2009 - 5:00 PDT Exercise physiologist Lynne Kammer, from The University of Texas at Austin, led a group of researchers who investigated the post-exercise physiological effects of the foods.

Release This: Bionic Commando, Punch-Out!! Premiere Stateside

Mon, 18 May 2009 12:54:36 GMT
Gamasutra's regular round-up of worldwide video game releases, "Release This!", takes a look at every game title we know to be shipping to stores this week, in an exclusively compiled list.

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-Obesity can be battled by simply upping the amount of calcium that one consumes everyday.

-The right combination of protein and carbohydrates will result in improved workout and training performance.

Another important discovery made in American sports nutrition deals with the possibility of high protein diets to bring about dehydration in most people, even professional sportsmen.

Citing a study from the Federation of American Societies for Experimental Biology, graduate student William Forrest Martin reported on the effect of high protein on five athletes who were made to consume various amounts in the span of four weeks. The researchers stressed that when one takes in high amounts of protein in their body, the amount of fluid intake should also be raised considerably.

Aside from Extreme Sports Nutrition hydration, people who drink less water are prone to catching other health problems, such as heat illnesses. Minimal decrease of water in the body will have a negative effect on certain bodily functions.

The importance and strategies for the recovery of the body after strenuous activity has also been discussed in relation to American sports nutrition.

A good recovery enables one to be well-prepared for the next physical activity. What are the goals in body recovery? they are:

-Replacement of the storage of liver glycogen and muscle in the body.

-Regaining of all those electrolytes and fluids that went down with the sweat.

-Rejuvenation of the body from the damage brought about by exercise.

It is best to consume foods rich in carbohydrates while the body recovers from the activity.
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