All Journal Entries Journals
Sort By:  

How Much Protein Can Your Muscles Absorb In One Sitting?

14 hours - 0 comments

“Skeletal muscle protein synthesis is maximized by 25 to 35 grams of high-quality protein during a meal,” says Doug Paddon-Jones, Ph.D., a professor of nutrition and metabolism at the University of Texas Medical Branch.

“Protein synthesis” is basically a fancy way of saying “building and repairing muscle.” Exercise creates microtears in your muscles. The harder you work, the more tears. Protein helps repair these tears, causing your muscles to grow bigger and stronger.

If your muscles receive fewer than 25 grams of protein in a sitting, however, muscle tears brought on by exercise persist due to lack of building materials.

But if your muscles receive more than 35 grams of protein, they have all the building materials they need and the protein goes to other parts of your body—or into the toilet.

The magic amount of protein your muscles are capable of absorbing during a meal seems to be about 25 to 35 grams.

You could get that from:

1 cup cottage cheese (28 grams protein)
1 cup Greek yogurt plus a handful of nuts (25g)
A palm size portion of steak, fish and/or poultry (28g)
3 whole eggs + 3 egg whites (27g)
1 scoop of whey protein (25 g).

In fact, if you’re piling your plate with too much protein, you might be pushing other vital nutrients out of your diet from foods such as vegetables, fruits, healthy fats, and whole grains, that can help with muscle recovery and weight loss.

And you don’t have to down a huge shake or omelet after a workout. Studies on protein timing show muscles’ elevated sensitivity to protein lasts at least 24 hours, says Alan Aragon, M.S., Men’s Health nutrition advisor.

In fact, one 2012 review study by McMaster University showed that muscle protein synthesis may continue for 24 to 48 hours post-workout. “The effect is higher immediately after exercise and diminishes over time, but that certainly doesn’t imply a magical window closes after an hour,” says Aragon.

What matters most is your total protein intake throughout the day. Reframe how you think about protein, especially if you’re trying to build muscle. Instead of eating 60 grams of protein during three meals a day, trying eating 25 to 35 grams of protein four or more times a day. Consume one of these meals within one to two hours pre- and –post workout so you cover your bases, says Aragon.

Watch This Guy Squat 1,005 Pounds

19 hours - 0 comments

Watch This Guy Squat 1,005 Pounds

Turmeric helpful to anyone trying to lose weight.

19 hours - 0 comments

Turmeric helpful to anyone trying to lose weight.

Researchers have known that our bodies contain two kinds of fat: brown fat, which expends excess energy through heat generation (and doesn’t cause weight gain), and white fat, which is the kind that leads to obesity through fat storage.

Curcumin actually turns white fat into brown fat by improving the expression of brown fat genes. Nutrigenomics, where the nutrients you consume can positively change the ways that your genes express themselves.

Your metabolism is often imbalanced and sluggish in those who are overweight or obese. This makes weight loss even more difficult, as much more work is needed to burn the same quantity of fat.
Turmeric increases the activity of a metabolism balancing protein called AMP-activated protein kinase, which increases the rate at which fat can be burned.

Curcumin even causes apoptosis, or programmed cell death, in white fat cells, this improves the ratio between brown fat and white fat. And the more brown fat you have, the more easily your body is able to burn more white fat through thermogenesis (which is induced by brown fat).

Consuming turmeric is like a biohack for weight loss. It not only breaks the cycle of sluggish metabolism, but also improves your body’s fat-burning abilities by increasing levels of brown fat.

According to University of Maryland Medical Center

I suggest using Standardized powder (curcumin)! Supplement manufacturers extract curcumin from turmeric and then concentrate it to make standardized powders. These are then sold as turmeric supplements.
taking up to 4-5 gms per day is OK.

Make Turmeric Paste For Maximum Absorption with Black Pepper & Coconut Oil

Buy Good Turmeric!!
Certified organic!
Starwest Botanicals Organic Turmeric Root Powder
Frontier Herb Organic Powdered Turmeric Root

Ready to use Turmeric Paste / Golden Paste
it is best to make your own golden paste, but if you do not have time to do so, here is an excellent option from Golden Paste Co. They make and sell ready made golden paste using quality ingredients.

Core Workout Without Weights for Stronger Abs

Oct 05, 2016 - 0 comments

Core Workout Without Weights for Stronger Abs