Archive for June 2009
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Nutrition For Your Muscles
When planning a personal strength muscle-building program, one should consider more than just a physical training regimen. It is vital to plan a nutritional program as well, with emphasis on adequate calorie intake aimed at building lean muscle mass.It takes a large number of calories to fuel both workouts and tissue building. And it’s also important to get the right kinds of calories, particulary calories rich in carbohydrates, protein, fat and other nutrients.
Carbohydrates are the main energy source for strength training.They are stored in the muscles as glycogen, the all-important fuel that supplies energy for short, intense bursts of power. If your glycogen level is low, then the faster you will tire. Many athletes routinely load up on carbohydrates to maintain high levels of glycogen.
Protein is the main building block for muscle tissue and it’s important to consume just the right amount of protein.Most amateur body builders actually overestimate their protein needs. The daily recoimmended protein intake is about 0.6 to 0.8 grams per pound of body weight. That’s about 90 to 115 grams of protein/day for the 140-pound athlete and 128 to 164 grams for those weighing 200 pounds.
Fat is important as well but only a small amount is required to stay heatlhy. Less than 30% of your total daily calories should come from unsaturated fat.
Water, sports drinks, muscle supplements and creatine are other essential nutrients for an effective muscle-building program.
It takes eight glasses of water a day to stay in the pink of health and more than to replace all the fluids you lose during exercise. It is recommended that you drink 2 cups of fluid 2 hours before exercise, 4 to 8 ounces every 15 to 20 minutes during workouts and 16 ounces of water after exercise.
Sports drinks are especially effective for exercise sessons that last over an hour. Supplements that contain creatine, fluid and electrolyte replacers, carbohydrate supplements, and liquid meal replacers help build muscles.
Creatine gives the body more power during workouts, especially if combined with a good diet and strenghth training program. Meat is the best source for creatine. Typical dose for creatine loading is 5 grams of creatine monohydrate four times per day for 5 days. A maintenance dose of 2 grams per day can follow.
Jonathon Hardcastle
http://www.articlesbase.com/advice-articles/nutrition-for-your-muscles-63863.html
Dietary Health Vitamin Supplement: Do you Need One?
Do you need a dietary health vitamin supplement? Many of us wonder if we are eating a balanced enough diet to get all of our vitamins and minerals on a daily basis. The truth is… even the most balanced diet can be lacking in some very important vitamins. Taking a daily multi-vitamin can be the perfect nutritional supplement for anyone.
Most people believe that eating a balanced diet is the only thing that is important to maintaining good health. Actually, eating a balanced diet and combining that with regular exercise, proper hydration, and the right dosage of multivitamins will be a more accurate way of obtaining optimal health.
Exercise
It is essential to keep the body moving. Although supplements can be useful for nutritional purposes, only moving your body can burn the calories. Exercising helps to rid your body of the waste products that build up in your muscle and other organ tissues. To aid in proper health, it is recommended that you get your heart rate up for at least 30 minutes three times per week.
Water
Drinking enough fluids is another essential part of keeping your body at its optimal health. You can take all the herbal remedies and multivitamin supplement pills you want…but if you are not properly hydrated, they will be extremely ineffective. Most physicians recommend that you drink at least 64 ounces of water on a daily basis. More if you are consuming alcohol or caffeinated beverages.
Diet
Eating a well balanced diet is also very important to maintaining proper health. A diet high in sugars or fats will quickly deplete your body of energy. Eating at least 9 fruits and vegetables a day will keep your tummy full of healthy food and leave little room for sweets and other not so healthy food items.
Vitamins
Almost everyone can benefit from taking at least a multi-mineral type of vitamin on a daily basis. Even individuals who monitor their diet closely, exercise regularly, and drink plenty of water can be deficient in one or more vitamins. Taking a multi-vitamin will help to ensure that a wide range of minerals is entering your body at least once per day.
Even healthy eaters tend to have their favorite foods that they eat on a daily basis. Even if these foods are extremely healthy, they can be lacking in certain vitamins. Someone who eats five oranges a day will obviously be getting plenty of vitamin C but may be deficient in different vitamins like: Vitamin D or E.
Although you may not need a multivitamin to feel healthy, you may find that taking it will help boost your energy levels far beyond your current levels. It is important for people of all nutrition levels to consider a multivitamin to help them reach their optimal health. To help increase the effectiveness of the multivitamins, people can also incorporate consistent exercise, a well balanced diet, and drinking at least 64 ounces of water every day.
Remy Jirek
http://www.articlesbase.com/non-fiction-articles/dietary-health-vitamin-supplement-do-you-need-one-82577.html
Ayurveda Effective Therapies to Solve Hangover Problem
Hangover is the name given to the heady sensation that follows a heavy alcoholic consumption. Generally, hangovers are felt when the mind returns to its proper faculties, i.e. the intoxication has worn off. Hangovers are felt mostly in the mornings following an alcoholic session the previous night. The general characteristics of hangovers are a feeling of nausea, vomiting, heaviness in the stomach, headache, sensitivity to light and noise, excessive thirst and lethargy. The symptoms may widely vary from one person to another. In people with low resistance to alcohol, there can be diarrheas, fevers and pains in the joints and muscles due to a hangover.
The alcohol that humans normally consume is ethyl alcohol. In its pure form it is a colorless liquid which is very easily miscible in water. For this reason, no sooner does the alcohol hit the stomach than it gets dissolved in the blood stream. The presence of the alcohol in the blood reduces the nervous impulses. This is what leads to the intoxicated feeling when one is drunk. But if the feeling continues until the next morning, then the person will suffer from a hangover.
Just indulging in drinking binges is not enough; it is very essential to know how to tackle a potential hangover. Not only will a hangover spoil the day for you, but it will also wreak havoc on your health. When one drinks, there is a loss of water and essential nutrients from the body. Hence, along with fighting a hangover, the person must also replenish the lost nutrients.
Ayurveda has developed several effective therapies to solve the hangover problem since the time when the maharajas used to drink alcohol. The following are some of the very effective therapies that have been in use:-
1. First and foremost, one should never drink on an empty stomach. It is ideal to drink after or with some filling food. That is why the concept of appetizers and starters has arisen. The food to be taken in accompaniment with alcohol must be ideally a fatty food. This will increase the vata and help the body to get prepared for the alcohol better. Even otherwise, the fried food will stick to the inner lining of the gastrointestinal tract and retard the assimilation of alcohol in the blood stream.
2. Water is the best natural therapy that can be used to fight a hangover. Ideally, a person must drink as many glasses of water as they have had of the alcoholic drink. The water can be had early in the next morning to assuage the effects of the alcohol.
3. Citrus fruits are very beneficial in fighting hangovers. A glass of juice of a fresh orange or lemon, sweetened with sugar is good. Also, bananas are effective. Bananas contain fructose (a carbohydrate which helps the body to regain its lost energy) and potassium, which is one of the nutrients voided by the frequent urination that alcohol causes. Kiwi fruits are also rich in proteins.
4. Caffeine and chocolate have positive effects on a hangover. After an alcoholic binge, chomp on a bar of chocolate or drink a cup of coffee. This will help you regain your nerve impulses. Though, too much of coffee could eliminate the nutrients from the body further. Hence, not more than one cup of coffee must be taken.
5. The morning after the alcoholic binge, have a breakfast of two sunny-sides up omelettes with bread. Eggs provide energy to the body and build up the protein content. Also, eggs can help remove the accumulated toxins in the body. Have the omelettes with toast so that the bread will also provide the requisite amount of starch.
6. If there is constipation in the morning along with the hangover, then any over-the-counter medicine can be taken in order to stop the constipation. Peppermint and chamomile tea can be consumed in order to stop the constipation.
7. Ayurveda uses therapies such as cold irrigations on the head (Shirodhara) and applying cold packs on the body to reduce hangovers. These methods have been found to work excellently. Alternatively, cold foods such as ice-creams are also prescribed to people suffering from hangovers.
For people who wish to get their hangover problems solved, Ayurveda prescribed the following medicines:-
a) Brihat vata Chintamani rasa, of which 200 milligrams must be taken at bedtime
b) Vata Vidhwansa rasa, to be taken in the same dosage as above
c) Brahmi ghritam, of which 30 ml must be taken at bedtime with milk and
d) Sarvatha choorna, of which 5 grams are to be taken with either bread or milk at bedtime.
Some people combat hangovers by having another peg of the same drink in the morning. How this works is not known, but having some more alcohol helps to reduce the effects of the hangover. However, it is advisable not to go for a strong peg in the morning. Have a mild alcoholic cocktail such as a Bloody Mary or a Virgin Mary. The salty content of these cocktails can reduce the effects of the hangover to a large extent.s
Tom alter
http://www.articlesbase.com/alternative-medicine-articles/ayurveda-effective-therapies-to-solve-hangover-problem-115706.html
Slimaluma – A New Weight Loss Supplement
Did you know that diet has the greatest impact on your weight loss efforts, as compared to maintaining the same unhealthy diet and increasing exercise? As a matter of fact, the celebrity Janet Jackson, who lost 60 pounds in 2006, attributes a whopping 80 percent of her success to changes in diet. Also, it’s interesting to note that she refuses to use the word “diet.” She says, “It’s a way of life–good portions, nice, balanced meals.”
Portion control is one of the most important elements of weight loss. The human stomach is designed to hold only about one quart of food or beverage – an amount that would fit in your cupped hands. The portions at fast-food joints and restaurants are often grossly beyond this. An effective weight loss supplement can help you with hunger control and can be especially helpful in the primary stages of your weight loss program. This is often the most difficult stage because your stomach is still stretched from eating portions that are too big for the body to efficiently process. This brings us to the role of Slimaluma, a completely natural appetite suppressant that gives you the power you need for optimum hunger control.
Slimaluma is a perfectly safe and wholly natural appetite suppressant, based on the extract of Caralluma Fimbriata, which is an edible plant found in India. Caralluma Fimbriata has been used for centuries in India as a food source during times of famine and as a natural appetite suppressant to counter the physical maladies caused by overeating. As a matter of fact, Caralluma Fimbriata is still enjoyed as a dietary staple in tribal India – tribal men chew the plant to suppress hunger when they go on long expeditions!
The hypothalamus in the brain controls appetite. When you’re hungry, the hypothalamus tells the brain that food is needed. And when the stomach is full, the hypothalamus tells the brain to stop eating. Scientists have discovered that Slimaluma suppresses the hunger sensory mechanism of the hypothalamus. Instead, Slimaluma’s natural Pregnane Glycosides send their own signal to the brain that the stomach is full. This is exceptionally helpful for people who have difficulty sensing when the stomach is full, which leads to overeating. Slimaluma is particularly helpful for hunger control in such instances, and is especially effective if you’re prone to binge eating.
Slimaluma goes beyond hunger control – it’s a healthy weight loss supplement with proven reviews. A clinical trial of Slimuluma was conducted at Division of Nutrition at the St. John’s National Academy of Health Sciences in Bangalore, India, from January to August of 2003. The trial was a double blind, placebo-controlled study of 62 subjects. One group took 500 milligrams of Slimaluma one hour before each meal. They showed significant decreased appetites in relation to the placebo, or control group. The same held true for body weight, body mass index, body fat, waist circumference, hip circumference, and even blood pressure!
In another clinical trial of Slimuluma conducted by the Western Geriatric Research Institute in Los Angeles, 26 patients participated in a double-blind study conducted over four weeks. Patients were instructed not to change their regular eating habits. Out of the 18 patients taking Slimaluma, 15 lost weight -11 of whom lost six pounds, and 1 who lost nine pounds! It’s very interesting to note that patients with a higher body mass index lost more weight. Thirteen of the Slimaluma patients, or 72 percent, reduced their waist size by one-half to three inches. In addition, five of the Slimaluma patients reported an increase in energy level.
Slimaluma also helps you feel energetic, which is very important during a weight loss program. When losing weight, you may naturally experience a sense of lethargy, and it’s all too easy to overcompensate for this sensation by overeating. Many other weight loss supplements fail in this regard.
Besides stimulating impressive fat loss, Slimaluma even helps you gain lean muscle mass. Slimaluma naturally inhibits fat synthesis by blocking the formation of Co-Enzyme A. Fat loss and building lean muscle is important because muscle burns calories faster than does fat. Also, muscle is more compact than fat, helping you look more lean and trim!
In comparison to the popular appetite suppressant Hoodia Gordonii, Slimaluma is perfectly safe. The FDA has not approved Hoodia Gordonii. That’s because it can be detrimental to the liver and the elements that cause this cannot be removed during processing. Such compromised liver function can also inhibit the absorption and effectiveness of prescription drugs. Further, Hoodia Gordonii can be dangerous for diabetics, as it tricks the brain into thinking that the body has ample blood sugar levels. If that is not enough, up to 80 percent of Hoodia Gordonii products are contaminated or counterfeit. It’s near impossible to ascertain whether Hoodia is pure unless you have it tested by an independent laboratory.
Comparatively, Slimaluma is a 100 percent natural appetite suppressant. The only mild adverse effects, which were reported by both the control and the placebo group in the India study, included moderate acidity, mild constipation and mild flatulence – all of which subsided one week after beginning the trial. No other adverse effects were reported. Slimaluma is even certified organic by the USDA. Not only is that better for your health, but it guarantees ecologically sustainable farming practices.
Although Slimaluma is an effective weight loss supplement, managing portions and daily exercise are vital to your overall weight loss program, and should become a permanent way of life. Daily exercise reduces the risk of cardiovascular disease, diabetes, stroke and cancer. It is the number one way to alleviate stress, lowers blood pressure, improves mood, jump-starts your sex life, and of course, makes you look terrific in your bathing suit. Act now, and make the changes in your diet and exercise habits to drop the pounds. Also, give Slimaluma a try and jump-start your healthy weight loss program.
Edward Sample
http://www.articlesbase.com/health-articles/slimaluma-a-new-weight-loss-supplement-118311.html
Muscle Building Nutrition Basics
Nutrition is probably THE most important part of building muscle. In fact, I’m willing to go a step further and say that you will NOT build muscle without the proper nutrition.
You could have the best bodybuilding workout in the world but if you don’t have good nutrition, you’re not going to get anywhere. The same applies to weight loss. You could run all the time but if you are eating junk food you aren’t really going to lose the weight.
For building muscle the number one thing to keep in mind is you need protein. Protein is the building block of muscle. A lot of people will argue about how much protein you need but a good rule of thumb is one and a half to 2 grams of protein for every pound you weigh.
So, say you have an individual who weighs 160 pounds he needs 240 to 320 grams of protein every day. Personally, I’d recommend between one and two times your body weight. Also, it is important to eat healthy.
To build muscle, there are a couple of important times you need to eat. You should eat immediately after you lift. It’s important to get protein immediately after lifting. Preferably you need whey protein, which you can get from a supplement and just mix with juice, milk, or water.
One of the things that have helped me gain a lot of muscle the past few years is taking a pre-workout and post-workout shake.
I take a scoop of whey, mix it in 12 ounces of juice or Gatorade, and add some creatine and/or glutamine. I sip one before and after working out and it’s helped me gain about 30 pounds of muscle the past 2 years.
When you lift weights your body is going to be using a lot of glucose, so in order to refill that and repair the muscle you need carbs right after training. I’d recommend that you get that from fruit juice, like grape juice, or from a sports drink, like Gatorade.
When you lift weights, you’re using up all your glucose and you need to replace that so it can repair and build your muscle tissue.
Certain types of fat are definitely good and other types of fat aren’t going to help you at all.
There is saturated fat and polyunsaturated fat and you want to keep the saturated fat low.
If you’re having a meal that has over 5 grams of saturated fat and you are eating that all the time that is probably going to be too much.
You can get good fat from peanuts, peanut butter, flaxseed or lean meat.
Everybody needs to be getting a multi-vitamin. I would also suggest as I said earlier a 100% whey protein and for a lot of people creatine is a great supplement and also a multi-mineral and flaxseed.
For breakfast, some of the foods I have are egg whites, orange juice, bananas, oatmeal, whole wheat bread, bagels, and meal replacements.
I don’t eat all of these, I pick and choose depending on my mood, but I like to vary it.
For lunch, I have tuna, chicken, fish, lean red meats, brown rice, and a ton of green veggies like brocolli, green beans, and asparagus.
For dinner I usually have tuna, other fish, steak, hamburg, chicken, turkey, or another lean meat. I also have either brown rice or a potato. And more veggies. You almost can’t eat enough veggies.
In between meals, I’ll usually have a meal replacement shake or whey protein shake. To build muscle, you need to be eating every 3 to 4 hours.
For supplements, I currently take a multi-vitamin, fish oils or CLA, whey protein, creatine, and glutamine. I only use supplements that have been proven to help build muscle, lose fat, or increase strength. The rest I stay away from and save my money.
That’s basically how you set up your nutrition to build muscle mass.
Shawn Lebrun
http://www.articlesbase.com/fitness-articles/muscle-building-nutrition-basics-10721.html
