tag:blogger.com,1999:blog-35749713922592880552024-03-13T04:24:46.555+03:00Prefer HealthyFree Writerhttp://www.blogger.com/profile/03779471855939899451noreply@blogger.comBlogger9125tag:blogger.com,1999:blog-3574971392259288055.post-20984987566794847342017-08-09T09:37:00.000+03:002017-08-09T09:37:02.075+03:00The American Dietary Disaster or Death from Processed Foods<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">The American Dietary Disaster or Death from Processed Foods</td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Because the modern diet in America and much of the world today is so rich in processed foods and animal products and so low in natural vegetation, especially vegetables, almost all Americans are dramatically deficient in plant-derived phytochemicals, and the effects are far-reaching and dangerous.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Twenty-five years ago, we worshipped vitamins and minerals, and nutritional scientists hardly knew phytochemicals existed; now those compounds are considered the major micronutrient load in natural foods, and their effects are recognized as broad and profound. In other words, we now know that vitamins and minerals are not nearly enough. To have normal immune function we require hundreds of additional phytochemicals, found in natural plants. Supplements are appearing in the marketplace that contain these beneficial compounds and they show promise, but nothing can match the immunity-building power of a diet that contains an adequate amount and broad array of these health-enhancing substances fromunrefined plant foods.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Today, the American diet takes over 60 percent of its calories from processed foods—a percentage that has increased gradually but inexorably over the last hundred years. This category encompasses most foods made with added sweeteners, with white flour, and with oils. Processed foods include the following: white bread, bagels, chips, pasta, donuts, cookies, breakfast bars, cold cereals, soft drinks, pretzels, condiments, and premade salad dressings. These processed foods are generally mixed with additives, coloring agents, and preservatives to extend shelf life, and they’re placed in plastic bags and cardboard boxes.</span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span class="fontstyle0">USDAEconomics Research Service, 2005; www.ers.usda.gov/Data/FoodConsumption/FoodGuideIndex.htm#calories.</span> </td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Soft drinks, sugar, corn syrup, and other sweeteners now occupy a major share of the dietary pie. The amount of cheese and chicken has also increased significantly in the American diet over the last century, with the consumption of calories from animal products now at over 25 percent. With so many animal products and processed foods in the modern diet, there is little room for unrefined or unprocessed vegetation.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Americans consume less than 10 percent of their calories from unrefined plant foods such as fruits, beans, seeds, and vegetables. However, that 10 percent figure is misleading, because about half the vegetable consumption in America is white potato products, including fries and chips! If you remove the white potato from consideration (not a particularly nutritious food), the other produce would amount to less than 5 percent of the American diet.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The modern diet is not slightly deficient in just a handful of micronutrients; it is grossly deficient in hundreds of important plant-derived, immunitybuilding compounds. These are not optional; you can’t have a lifetime of good health without them. To identify these important antioxidants and phytochemicals deficient in the American diet, we must recognize a broad class of beneficial compounds, including the whole carotene family (including lycopene, beta-carotene, alpha-carotene, lutein, and zeaxanthin); and an assortment of other compounds that maximize cell function, thus enabling the healing properties of immune cells—compounds such as alpha-lipoic acid, flavonoids, bioflavonoids, polyphenols and phenolic acids, quercetin, rutin, anthocyanins and proanthocyanins, allium compounds, allyl sulfides, glucosinolates, isothiocyanates, lignans, and pectins. All these classes of compounds impact our health; and without them our health, and especially our immune system, dramatically suffers.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">No matter how many different dietary theories there are out there, pretty much everyone agrees that vegetables are “good for you.” But just how good they truly are has been debated. Sadly, the data from observational studies is often flawed simply because most people don’t eat enough vegetables to have a measurable impact on their health! However, some long-term observational studies do indeed demonstrate that vegetable consumption is the most important factor in preventing chronic disease and premature death.</span></div>
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<i><b><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Referensi : Book Joel Fuhrman, M.D., SUPER IMMUNITY - The Essential Nutrition Guide for Boosting Your Body’s Defenses to Live Longer, Stronger, and Disease Free</span></b></i></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3574971392259288055.post-64637223826073507242017-08-08T09:03:00.001+03:002017-08-08T09:03:47.740+03:00Foods Can Provide Health Promoting and Disease Protective Benefits<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">Foods Can Provide Health Promoting and Disease Protective Benefits</td></tr>
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Historians and archaeologists have revealed that ancient civilizations all over the world recognized that certain foods could provide healthpromoting and disease-protective benefits. The historically documented use of certain foods and food extracts from dried plants for healing indicates that the early application of the knowledge about the health-giving functions of plant-derived compounds dates back thousands of years.</div>
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Natural plants are complex packages of biologically active compounds. The term “phytochemicals,” which means “plant-chemicals,” was coined to represent these thousands of plant-sourced compounds that have functional effects in animal tissues with subtle but profound effects on human health and immunity. With the recent discovery that superior immune function in humans is dependent on a broad array of these plant-derived chemicals, we can appreciate that food supplies us not only with the basic nutritive functions, but also with a secondary level of nutrition that adds a complex layer of disease resistance and longevity benefits. These secondary benefits have not been adequately appreciated until recently.</div>
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Our evolution in a world of edible plants allowed the human body to take advantage of the complex biochemical compounds found in plants that we could use to support superior functioning of our cells. In recent years we have discovered fascinating and enormously complex interactions within our cells—interactions by which a combination of phytochemicals support defensive and self-reparative machinery we never knew the human body possessed.</div>
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Phytochemicals are bioactive, plant-derived chemical compounds important for the growth and survival of the plant; they came about for the benefit of the plant world. However, the human immune system evolved dependent on these phytochemicals for its optimal functioning. Some people, objecting to the connotations of the word “chemical” (with its connection to artificial and toxic compounds), prefer to use the word “phytonutrients,” so you will often see those words interchanged. However, the word “chemical” is really what we might call agnostic, disconnected from particular dogma; and the widely established word “phytochemical” is the correct term to represent the broad array of these newly discovered compounds with complicated health effects.</div>
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Superior nutrition is the secret to Super Immunity, and it is relatively simple. It does not take years of study and contemplation to become an expert in human nutrition as long as you understand the principles that govern your basic food choices and food preparation. Just like the complicated and synergistic nature of the human immune system, natural plants are complicated and wondrous life forms; they contain thousands of intricate cells and biochemicals working in harmony. Animals and plants developed a fragile, interconnected, and symbiotic relationship on earth, and now human beings rely on plants for our health and survival. When studying the survival potential of animals and humans, we must realize that we are dependent on the health and quality of the food grown from the earth to sustain us: the health of the food we eat ultimately determines our own health. When we eat healthy food, we become healthy; when we don’t, we develop disease. Essentially, we are made from the food we eat. As it is commonly said, we are what we eat.</div>
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Unfortunately, when we cultivate nutritional deficiencies in our body over long periods of time, especially in our formative years, it can create cellular damage resulting in serious illnesses in later life that can be difficult to resolve. In addition, these deficiencies result in inferior immunity.</div>
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The great news for all of us is that the recent advancements in nutritional science have created an opportunity to earn great health via what we eat. And, as you will discover, it is not only the powerful compounds in foods such as berries and pomegranates that are so protective, but these compounds—when combined with those found in green vegetables, mushrooms, and onions in the diet—fuel the miraculous self-healing and selfprotective properties already built into the human genome, together resulting in Super Immunity.</div>
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A combination of these compounds is more effective than a single agent, even in a high dose. For example, taking a large dose of vitamin C or vitamin E is not very effective, especially if no deficiency existed prior to dosing. Likewise, although certain phytochemical compounds have more profound, long-acting, and powerful free-radical-scavenging effects than do known antioxidant vitamins such as C and E (more on antioxidants and free radicals later), supplementing with a hefty dose of a natural phytochemical extracted from a green vegetable would not offer as much protection as combining it with the hundreds of other beneficial compounds found in nutrient-rich foods. Acting cooperatively, these newly identified micronutrients work together to fuel an assortment of mechanisms that both prevent cell damage and also kill heavily damaged cells that cannot be adequately repaired, before they become dangerous to the body.</div>
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My “nutritarian” approach, which includes and mixes the most powerful and protective foods in the diet, is natural, comes without toxicity, and can prevent many human tragedies—not just revving up our immune system against infection and cancer, but also preventing heart attacks, strokes, and dementia.</div>
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Referensi : Book Joel Fuhrman, M.D., SUPER IMMUNITY - The Essential Nutrition Guide for Boosting Your Body’s Defenses to Live Longer, Stronger, and Disease Free</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3574971392259288055.post-45228982795992971572017-07-25T09:58:00.000+03:002017-07-25T09:58:00.155+03:00Superfoods in Every Sip<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">Superfoods in Every Sip</td></tr>
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Have you ever enjoyed a sweet raspberry smoothie, creamy banana milk shake, rich glass of chocolate milk, or tart strawberry yogurt drink ? Maybe an Orange Julius from the mall, spicy holiday eggnog, or a glass of tangy, dairy-based, peach kefr are favorite drinkable treats. In this blog, I will be introducing you to their raw, vegan cousins — more healthful and nutritionally dense versions that are free of dairy, eggs, sugar, alcohol, and artifcial flavors and colors. They’re chock-full of plant-derived rejuvenating liquids; energy-enhancing live enzymes; easy-to-assimilate vitamins, minerals, healthy fats, fber, complex carbohydrates, natural sugars, and proteins; plus loads of tongue-tantalizing flavor.</div>
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Every day there is new information printed and reported on the television, radio, and Internet regarding the benefts of eating a plantbased diet or at least a diet that relies heavily on plants. If you don’t know by now, you should: a daily diet rich in raw fruits, vegetables, nuts, and seeds, as well as whole grains and other plantderived specialty ingredients such as raw cocoa, carob powder, spirulina powder, goji berries, and rejuvenating herbs, can maximize your health and well-being.</div>
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When you feed yourself only the very best raw plant foods — organic if possible — these foods become extraordinarily beautiful and sacred to your being. Why ? Not only because they taste great, but also because you begin to feel better and look better than you have in years. Energy comes roaring back. Every cell that hungers for fuel and revitalizing fluids is satisfed. It’s true that when you eat more raw plant foods, you tend to be less physically hungry on a day-to-day basis. By eating foods of superior quality, your body will be better satisfed and the quantity you consume will naturally diminish. Raw food does not have empty calories. Every bite you eat is nutritionally dense, so your body is happier and not always crying out for more.</div>
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Every sip of the raw, whole food–derived, superfood beverages in this book is so rejuvenating, refreshing, energizing, and youthifying that every cell of your body will be singing your praises for fnally quenching the thirst for nutrient-rich liquids.</div>
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Happy Cells = a Happy, Energetic Body = Happy You!</div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3574971392259288055.post-59533877839033245912017-07-24T11:54:00.000+03:002017-07-24T11:54:59.996+03:00What Should My Training Plate Look Like ?<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">What Should My Training Plate Look Like ?</td></tr>
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An athlete’s plate should be balanced between carbohydrate, protein, and fat food sources. Choose complex carbohydrates, lean proteins, unsaturated fats, and<i><b> </b></i>plenty of fruits and vegetables to ensure variety in the diet. The following total calorie intake is recommended: carbohydrates, 50% to 60%; proteins, 15% to 20%; and fats, 20% to 30%. Carbohydrates include fruits, vegetables, breads, rice, pasta, potatoes, cereal, oatmeal, pretzels, and crackers. Lean proteins include chicken and turkey without the skin, fish, lean cuts of beef and pork, eggs, beans, nuts, nut butters, soy, and low-fat dairy products (skim and 1%).</div>
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Healthy fats include oils, nuts, seeds, fatty fish, avocado, and nut butters. Figure 1 represents what an athlete’s training plate should look like in relationship to the distribution of carbohydrates, proteins, and fats. A specific designation for fats is not included on the plate diagram, as fats are sprinkled in throughout the day in the foods that are consumed and in the way foods are prepared (sautéing, stir frying, and using oil-based dressings). Athletes can easily use the figure as a visual guide for proper eating both at home and on the road.</div>
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PS : Add a variety of colors to your plate; eating an assortment of fruits and vegetables will provide nutrients and flavor to your meals.</div>
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<span style="font-size: xx-small;"><i><b>References : 100 Question And
Answer About Sports Nutrition and Exercise, Lilah Al-Masri MS RD CSSD LD
and Simon Bartlett PhD CSCS </b></i></span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3574971392259288055.post-6365103454510666242017-07-24T09:16:00.002+03:002017-07-24T09:16:33.996+03:00Liquid is Vital to Life<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">Liquid is Vital to Life</td></tr>
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<span style="font-family: Arial,Helvetica,sans-serif;">Ample consumption of pure liquids is extremely important for maintaining superb health: plain purifed water, fresh-pressed juices, teas, or blended beverages consisting of raw fruits, vegetables, nuts, seeds, or other green leafy plants.</span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;">Liquids satisfy a wide range of physical needs in our lives. They quench our thirst, but they can also warm us on a cold day and cool us down on a hot day. Drinks, such as those found in this book, can be packed with deeply nourishing nutrients, providing the raw materials to energize and fortify us when well or heal us when ill. Regularly consumed, they can increase our vitality and our longevity, as well as act as drinkable comfort food, consoling and calming us in times of trauma or stress.</span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;">The human body consists of approximately 70 percent water, depending on size, age, and gender, so it is hardly surprising that we need to drink throughout the day to keep our bodies functioning at peak performance. Adults lose, on average, 3 quarts of water every day, more if they are very active. That’s about 1 quart in urine, 2 to 3 cups in perspiration, and 5 cups in exhalation vapors. It’s no wonder we get thirsty and are easily dehydrated. All lost liquid must be replaced, and the right balance of pure, chemical-free liquid — whether plain water or plantderived — is essential for the proper functioning of every cell, every tissue, every organ, and even every thought in the body.</span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;">Water is a powerful factor in maximizing your health, so make sure you’re drinking at least 8 cups of water per day, more if you’re active. Coffee, caffeinated tea, alcoholic drinks (including wine and beer), and sodas don’t count toward your total. In fact, you should drink an additional cup of water for each cup of caffeinated or alcoholic beverage consumed. Consuming a large, raw, juicy fruit or vegetable smoothie defnitely counts toward your daily water quota!</span></div>
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<span style="font-size: x-small;"><i><span style="font-family: Arial,Helvetica,sans-serif;">Reference : Book Raw Energy in A Glass By Stephanie Tourles</span></i></span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3574971392259288055.post-56284906834843382202017-07-17T12:36:00.001+03:002017-07-24T09:45:16.515+03:00Protein as Macronutrient<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">Protein as Macronutrient</td></tr>
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There are approximately 20 or so amino acids that can make up a protein. Eight of them are considered essential and the body cannot make them on its own (the def nition of an essential nutrient), thus they are required from our diet. Technically, the non-essential aminos can be made from the essential aminos. There are also amino acids considered “conditionally” essential under certain conditions and or populations.</div>
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If you link several aminos together you get a peptide. Keep linking peptides together and you get a protein. The shape of the individual amino acids and resulting proteins is quite unique and highly specif c, so I won’t go into great detail here. Suf ie it to say, amino acids are the structural unit of a protein molecule.</div>
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Protein (or more appropriately, amino acids) is the only macronutrient that supplies nitrogen to drive lean tissue growth (anabolism). Although athletes usually focus on the efect that protein has on skeletal muscle, it is equally important for people to understand that there are other disposal sites of amino acid nitrogen in the human body.</div>
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In simple terms, these include structural proteins, DNA, RNA, phospholipids, enzymes neurotransmitters, and bile acids, to name a few. The bottom line is that there are many uses for protein in the body unrelated to just building muscle.</div>
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We need protein to build or regenerate skeletal muscle. However, many people don’t understand the other functions protein has within the body, as alluded to above. Upon digestion, amino acids from ingested proteins enter what is called the “free amino acid pool.” The amino acids can then be diverted to dif erent areas of the body for utilization depending on what the body needs. For example, some amino acids are used as an energy source through their conversion to glucose, using a process called gluconeogenesis.</div>
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Others are used to synthesize proteins in many dif erent tissues. Dietary protein can also be converted to fat, though this is a very inef iient process in humans and is not a major source of body fat, contrary to what you may have been led to believe by some nutritional “authorities.”</div>
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Protein is also a very thermogenic fuel substrate in the body, meaning that its digestion, metabolism and storage require a great deal of energy, which is released as heat. Have you ever wondered why you may feel hot after a large protein meal ? This could be the reason. Protein is the macronutrient that’s least likely to turn to fat. In fact, it has been shown that ingesting large amounts of protein can account for upward of 20 percent of daily energy expenditure. This means that as much as 20 percent or more of the calories from protein you eat are lost as heat and can’t be stored as fat on your glutes or hips !<br />
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<i style="background-color: white; border: 0px; color: #333333; font-family: Arial, sans-serif; font-size: 16px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">References : Will Brink - Brink's Body Building Revealed</span></i></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3574971392259288055.post-44123384033561896922017-07-17T12:21:00.000+03:002017-07-24T09:45:27.443+03:00You Are What You Eat<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">You Are What You Eat</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">To most people, understanding nutrition is only slightly less confusing than understanding Einstein’s theory of relativity. A new book or article comes out weekly espousing the latest, greatest way of eating. What this article concerns itself with is giving the reader a foundation for understanding nutrition with the goal of optimizing your body’s anabolic environment. What does that mean exactly ?</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Bodybuilders and other athletes have come to use the term “ anabolic” to mean the building of muscle. This is only partly true. For example, physiology or nutrition texts will normally def ne anabolic or “anabolism” as the phase of metabolism in which simple substances are synthesized into the complex materials of living tissue or a process by which larger molecules are formed from smaller ones.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">What does this mean to the reader in plain English ?</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">When you are in an anabolic state you rarely, if ever, exclusively build muscle. It is unavoidable that some body fat will be added to the equation. Total beginners and people using copious amounts of various drugs (i.e. anabolic steroids, growth hormone, etc.) can put on lean body mass ( LBM) almost exclusively at times, but this is the exception, not the rule. Have you ever seen a pro bodybuilder in person of -season ? They are proof that - even with large amounts of drugs - to add new LBM, adding some body fat is a reality. The pros that do try and stay hard (say under 8 - 9% body fat) year-round also fond their gains in LBM are slow to non-existent. If that’s how it is for them with drugs and great genetics, how do you think it works for you ?</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">So, for most, the trick is to maximize, as much as possible, adding LBM, while minimizing the addition of body fat. People need to understand that body fat % is a ratio. By optimizing LBM gains, the small amount of fat gained can be easily cut - ultimately leaving them with a larger ratio of LBM to fat. When all is said and done, you can reduce your body fat percentage by increasing LBM even if you never lose an ounce of the fat you started out with.</span></div>
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<span style="color: #231f20; font-size: 12pt;"><i><span style="font-family: "arial" , "helvetica" , sans-serif;">Example:</span></i></span></div>
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<span style="color: #231f20; font-size: 12pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><i><br /></i><span style="font-size: 12pt;"><i>A 200 lb. person starting a gaining cycle with 15% bodyfat.<br /><span style="font-size: 12pt;">200 lb. x .15 = 30 lb. fat; 200 lb. - 30 lb. = 170 lb. lean mass<br /><span style="font-size: 12pt;">Let’s assume he adds 16 lb. of lean mass + 4 lb. of fat (20 lb.) This person will now be 220 lb., with 34 lb. fat and 186 lb. lean mass.<br /><span style="font-size: 12pt;">That 4 lb. of additional fat can easily be shed in 2 short weeks of moderate dieting with no loss of LBM.<br /><span style="font-size: 12pt;">220 lb. - 4 lb. = 216 lb. (186 lb. LBM + 30 lb. fat<br /><span style="font-size: 12pt;">30 lb./216 lb. = 0.139 = <span style="color: #b62126; font-size: 12pt;">13.9%<br /><span style="color: #231f20; font-size: 12pt;">Even though the person in this example still has the same 30 lb. of<br /><span style="font-size: 12pt;">fat he started with, his body fat percentage has dropped from 15% to<br /><span style="font-size: 12pt;">13.9%., due to the increase in lean body mass.</span></span></span></span></span></span></span></span></span></i></span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">There are three major factors that will dictate whether or not a person will gain muscle mass: genetics, form of exercise (i.e. weight training), and diet. Without any of the three being optimized, gains in lean body mass will be minimal or non-existent. At the very least, the gains in LBM will be sub-optimal at best.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Unfortunately, we have essentially no control over the first, which is your genetics. A well-known quote in bodybuilding circles is, “the most important way to guarantee success in bodybuilding is to pick the right parents!” In truth, modern science is not far away from being able to turn “on” certain genes that are responsible for a variety of functions in the body. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">This development would lead to more LBM – such as increasing protein synthesis via up-regulating the production of some hormone or growth factor – but that is some years of and not the focus of this chapter. This leaves us with nutrition and training. With the proper knowledge of both, we can maximize results within our genetic limits. Even if you’ll never be a bodybuilder or f tness model, you can still add a signif cant amount of lean body mass. The result will be an enhanced physique, along with improved health and strength.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Our focus is to lay the foundation for proper nutrition when the goal is to increase LBM, while minimizing increases in body fat. After reading these and some other relate article on this blog, the reader will understand the fundamentals of how to set up a proper diet for gaining lean mass, macronutrients, some basics on metabolism, calculating protein, carbs, fats and total calories, basic ef ects of foods on hormones, etc.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">What will be covered :</span></div>
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<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Macronutrient basics ( protein, fat, carbohydrates): what the food you eat is composed of.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">How the food you eat is utilized by your body. Protein, carbohydrates, and fats all have dif erent ef ects on your metabolism.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Optimal food choices: the best food sources for building LBM.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Macronutrient percentages: how to calculate the proportions of protein, carbohydrates and fats in your diet for gaining lean mass.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Calorie calculations: determining daily calorie intakes for active people who want to gain lean body mass while limiting fat.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Nutrient timing: how to spread calories and macronutrients throughout the day for optimal ef ects on metabolism and muscle growth. Pre- and post-workout nutrition: how to combine carbohydrates and protein to enhance the ability of exercise to stimulate muscle growth. </span></li>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />Although the information here is primarily concerned with calories and macronutrients (e.g., protein, carbohydrates, and fat), bear in mind that micronutrients are important too. Foods are also sources of f ber, vitamins, minerals, antioxidants and other bioactive compounds - some of which haven’t even been identif ed yet. It goes without saying that your best food choices will be found among whole or minimally processed foods.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Vitamin pills and other supplements should be considered as additions to - not replacements for - the nutrients available in foods. Understanding the basics of the macronutrients is important, since a fundamental knowledge of what we eat every day only adds to our ability to make proper choices. Proper choices mean the right amount and types of proteins, carbohydrates and fats in the right ratios.</span></div>
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<i><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">References : Will Brink - Brink's Body Building Revealed</span></i></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3574971392259288055.post-86914148976050417882017-07-17T10:20:00.001+03:002017-07-24T10:05:03.377+03:00What is Hunger ?<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">What is Hunger ?</td></tr>
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Hunger is an unpleasant sensation that an individual experiences when circulating blood glucose levels decrease; it can be alleviated through eating. Hunger should be avoided by all athletes to help prevent energy loss. Athletes must be aware of the signs of hunger.</div>
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Hunger appears in various ways, but most athletes recognize hunger by only stomach pangs. After stomach pangs have been sensed, too many hours have passed without feeding the body. Other hunger cues can include fatigue, poor concentration, headaches, irritability, shakiness, and sleep disturbances. These symptoms are usually felt before the stomach pangs and should be acted on immediately to prevent more intense hunger and additional energy loss. Being able to detect your body’s hunger cues is important, as this will stabilize energy and metabolism throughout the day, leading to superior mental and physical performance.</div>
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<span style="font-size: x-small;"><i><b>References : 100 Question And Answer About Sports Nutrition and Exercise, Lilah Al-Masri MS RD CSSD LD and Simon Bartlett PhD CSCS ATC</b></i></span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3574971392259288055.post-20134427281146659392017-07-17T09:58:00.000+03:002017-07-24T10:11:09.807+03:00Why Should an Athlete Develop a Nutritional and Exercise Plan ?<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4iklV95IBj-JpVQb8HYqNwt-iBBfyzjhph5pnqKeaLO3SRA-waSv3EYqMGdDhFzUFTC_AcPKXyT-img5uwR32HV3pEpMyIeZfsIHDf7Wp4MmDrGXiRQmg3QFHgbp2HYXH85qeOayvYyQ/s1600/Why+Should+an+Athlete+Develop+a+Nutritional+and+Exercise+Plan.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="312" data-original-width="480" height="207" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4iklV95IBj-JpVQb8HYqNwt-iBBfyzjhph5pnqKeaLO3SRA-waSv3EYqMGdDhFzUFTC_AcPKXyT-img5uwR32HV3pEpMyIeZfsIHDf7Wp4MmDrGXiRQmg3QFHgbp2HYXH85qeOayvYyQ/s320/Why+Should+an+Athlete+Develop+a+Nutritional+and+Exercise+Plan.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Why Should an Athlete Develop a Nutritional and Exercise Plan ?</td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Athletes need to feed their bodies continually in order to perform at their peak. Practice, game, and tournament play place specific nutritional and physical demands on the athlete. These demands can be met with a welldesigned nutrition and exercise program. Achieving peak performance requires that athletes understand and implement the fundamental principles of sports nutrition and exercise science for their sport.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Key strategies for a successful performance will include preparation before, during, and after exercise. For athletes to achieve optimal performance, they must take into account the physical demands of their sport (intensity, duration, frequency), their size, and the environment (temperature, humidity, etc.) in which they practice and compete. All of these factors contribute to the sport-specific nutritional and exercise plan that will assist the athletes in achieving their athletic goals.</span></div>
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<i><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">References : 100 Question And Answer About Sports Nutrition and Exercise, Lilah Al-Masri MS RD CSSD LD and Simon Bartlett PhD CSCS ATC</span></i></div>
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Unknownnoreply@blogger.com0