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HIGH-PROTEIN DIETS, WEIGHT LOSS, AND LEAN MASS LOSS

Recent Nutrition Articles & News

Carbohydrate Supplementation During Exercise: Does It Help? How Much is Too Much? sponsored

Dietary protein plays a key role in facilitating the skeletal muscle adaptive response to exercise training. A single bout of exercise stimulates muscle protein synthesis and, to a lesser extent, muscle protein breakdown. However, post-exercise protein balance will remain negative in the absence of food intake (Phillips et al., 1997).

Can Caffeine Improve Exercise Performance?

Anecdotally speaking, have you noticed that you feel better during and after training when you’ve put some caffeine in the tank? Research reported in the June issue of Medicine & Science in Sports & Exercise (2015; 47 [6], 1145-58) confirmed that while caffeine improves endurance exercise performance, the ergogenic mechanism(s) behind this effect remain unclear.

Sodium Ingestion, Thirst and Drinking During Endurance Exercise sponsored

The processes of muscle protein synthesis (MPS) and muscle protein breakdown (MPB) occur concurrently. This constant protein turnover allows the muscle fiber to change its protein structure if loading demands or diet changes. The plasticity of skeletal muscle to respond to altered loading and contractile patterns is evidence of the capacity for remodeling that a fiber can undergo. It is quite well documented for example that mitochondrial content increases with endurance-type work.

Foods and Fluids: Endurance Athletes sponsored

Sodium is an essential electrolyte for cell function, body fluid and blood pressure regulation, blood volume and pH. However, excess sodium can promote hypertension in some individuals, the effects of which are a leading cause of death in the U.S. The average American diet provides approximately three times the recommended level of sodium intake.

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Healthy Recipes

Cherry-Berry Fruit Salad With Shaved Dark Chocolate

In her new book, JJ Virgin’s Sugar Impact Diet (2014 Hachette), the eponymous author, personal trainer and nutrition expert explains how different sugars react differently in the body and outlines the “seven most damaging sugars we eat every day without realizing it.”

Chicken Tortilla Soup

This recipe, from Cappie Geis' first cookbook, Healthy Food Gets Fabulous is a comforting dish that’s perfect for a cold winter night. Consider making a batch on Sunday so it’s ready and waiting for a quick reheat on a frenzied weeknight.

Quinoa With Dried Fruit Medley

As the cold winter months wind down, there is still a limited amount of local fresh fruit available. This is a great opportunity to use dried-fruit varieties and reap nutritional benefits such as fiber, vitamins, minerals and phytonutrients, says Toby Amidor, MS, RD, CDN, founder of Toby Amidor Nutrition (http://tobyamidornutrition.com) and author The Greek Yogurt Kitchen (Grand Central May 2014).

Black Bean Burgers with Sriracha Aioli

Add zesty Black Bean Burgers with Sriracha Aioli to your meatless dinner options. They're superfast to make and will become a fast favorite as well.

Lemon Chickpea Muffins

The Culinary Institute of America (CIA) has been working with the Harvard School of Public Health to remake many of our favorite foods, and they’ve recently taken on the task of making over their muffin recipes. Developed by the CIA for a Harvard-CIA "Muffin Makeover" project, this recipe for Lemon Chickpea Muffins incorporates healthy fats and whole grains to create a better-for-you version of the massively oversized, calorie-laden muffin found in most restaurants and bakeries.

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