Hey runners, taking a lot of protein? A recent study by the University of Connecticut found that high protein diets and running don't mix. The study found that runners following a high protein diet for 4 weeks suffered from dehydration and showed signs of kidney strain resulting from excess protein in their bodies.
Two supplements that may help: 200 milligrams to 1 gram per day of Maca may help the body adjust to high exercise workloads and limit damage from training. Additionally, it has been used by Andes Indians to increase "heartiness." Taking 100 to 300 milligrams of Rhodiola per day has been shown to enhance VO2 max, endurance, mental performance and fat burning.
HOW MUCH PROTEIN AND FROM WHAT? Consume 1 gram of protein per pound of body weight for strength building. The leanest protein sources come from white meat poultry, fish, some game meat, and low-fat and non-fat cottage cheese
Beef: Sirloin, Filet Mignon, Flank Steak
Lamb: Chops, Roasts, or Legs.
Pork: Lean Ham, Loin Chops, Sausage (all with <one gram of fat per ounce).
Poultry: Skinless White Meat Chicken, Skinless Cornish Game Hen, White Meat Turkey, Deli Meats <1 gm fat/ounce.
Game Meat: Buffalo, Skinless Duck, Skinless Goose, Ostrich.
Fish: Grilled, boiled or baked Bass, Bluefish, Orange Roughy, Swordfish Steak, Tuna in water.
Dairy: Eggs, Cheese with <3 grams fat per slice. Low Fat and Non Fat Cottage Cheese.
we all know that running and pumping puts you on a high, but now research shows that it may help you combat some types of depression. Phenylethylamine or PEA increased an average of 77% in a group of men who participated in a British study. PEA is, also, responsible for the good feeling you get when you fall in love and eat chocolate.
body builders check out the new omega 3 egg at www.omegathree.com for information on this scientifically engineered egg now available in grocery stores.
want to lose more weight during weight training? Decrease the time between sets. If you rest for 90 seconds decrease to 60 seconds. If you rest for 60 seconds decrease to 30 seconds.
it appears that stretching before exercise does not help prevent injuries. However, it does increase flexibility. Concentrate on good posture and rehabilitating previous injuries.
how many calories do you burn per hour while running? If you're 120 lbs - 595 calories; 150lbs - 750 calories; 180 pounds - 900 calories. More calories are burned while running than while, cross country skiing, ice skating, snowmobiling, snow shoveling, sledding, ice hockey, downhill skiing, snowshoeing, or orienteering.
protein after workout: A recent Danish study found that taking protein immediately after a workout will help increase muscle mass. The study was conducted over a 12 week period with men taking protein supplements after a workout and a control group not taking supplements.
Glutamine has shown to be as important in volumizing, helping cells resist shrinkage and dehydration, and helping muscles recover after a workout. 15 grams per day is recommended in powder form.
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carbohydrates and protein for runners: For all you carbohydrate loaders, research has shown that you need protein as well as carbs for good performance. Try the "sports drinks" that contain protein, such as Accelerade.
healthy snacks for runners (low fat and energy packed): Bananas, Carrots, Chocolate Milk, Cottage Cheese, Dried Apricots, Dried Plums, Energy bars (be selective and watch fat content), Fig Bar Cookies, Fruit Popsicles, Fruit Yogurt, Low Calorie Granola Bars, Green Soybeans, Oatmeal, Rice Cakes with Peanut Butter, Smoothies (blended frozen fruit, soymilk, orange juice and ice), Tuna Fish, Tortilla Filled with Refried Beans and Salsa, Pretzels, Microwave Popcorn, Pop Tarts.
women runners and iron: Watch your iron intake and make sure you are not iron deficient. Men runners iron levels tend to remain stable while women runners run a greater risk of iron deficiency. Why the greater risk? Because of menstruation and the fact that some women choose meatless meals. Iron supplements incorporated in a multi-vitamin like Mega Women (GNC) can help.
Last modified: March 22, 2011, 0645 CST