Signs of Protein Deficiency
03/09/2010 by admin.
Our bodies show us when we have protein deficiency, although it can take some time for the signs to develop. Some clear symptoms of protein deficiency include brittle nails and split hair. Other signs include constipation, although other health problems can cause this, and low energy levels. Low blood pressure can also be a sign of lack of protein.
If you have a very manual job or do lots of weights, then you will need more protein than the average person. It might be wise to seek assistance from a nutrition adviser. Children need protein to help them grow. You should also consider whether you are consuming sufficient carbohydrates. If you lack adequate carbohydrates along with dipping into fat stores, it will effectively cannibalise itself and use your protein stores for energy, which means there would be less protein available for repair and build muscle.
Recommended protein intake for the average person is between 0.75g and 1.25g per kilogram of body weight. However, for endurance and strength athletes, the recommended intake of protein can be up to 2g per kilogram of body weight.
Record Breaking Night
02/09/2010 by admin.
James McLaughlin produced a superb ride tonight in our 5 mile time trial to break the record by a massive 20 secs on a windy night to record a time of 10:14. Wow, what a ride. Just shows that his time spent in France racing at a higher level is really paying off.
“Hard”
02/09/2010 by admin.
I was listening to Rihanna’s “Hard” song this morning and decided it was an appropriate message to a certain person. Also perhaps, good lyrics for us all when things are a bit tough and you need to show some grit and fight back.
“They can say whatever
I’ma do whatever
No pain is forever
Yup, you know this
Tougher than a lion
Ain’t no need in tryin’
I live where the sky ends
Yup, you know this
Never lyin’, truth teller
That Rihanna reign, just won’t let up
All black on, blacked out shades
Blacked out Maybach
I’ma rock this shit like fashion, as in
goin’ til they say stop
And my runway never looked so clear
But the hottest bitch in heels right here
No fear, and while you getting your cry on
I’m getting my fly on
Sincere, I see you aiming at my pedastal
I betta let ya’ know
That I, I, I, I’m so hard
Ah yeah, yeah, yeah, I’m so hard
That I, I, I, I’m so hard
Ah yeah, yeah, yeah, I’m so hard
That I, I, I, I’m so hard
Ah yeah, yeah, yeah, I’m so hard
So hard, so hard, so hard, so hard”
10km Run - It’s getting closer
31/08/2010 by admin.
Don’t forget we have our 10km run scheduled for Saturday 25 September starting at 10 am. There will also be a 5km option.
If you don’t normally attend boot camp but would like to take part please contact me.
Saturday’s Boot Camp
31/08/2010 by admin.
We’ll be meeting at Rousse for Saturday’s boot camp. Starting at 10 am.
If you want to build muscle…reduce your alcohol intake
30/08/2010 by admin.
Drinking alcohol will undo much of your hard strength work. For starters alcohol contains 7 calories per gram, that’s empty calories which provide no nutritional benefit. It also depletes vitamins and minerals, these are essential for so many of the body’s functions, including muscle growth.
Muscles are made from protein, that’s why body builders eat lots of chicken and take on board protein shakes on a regular basis. Alcohol has a negative impact on protein synthesis so therefore interrupts the muscle building process. It also lowers testosterone levels. Testosterone is a hormone needed for muscle growth.
Alcohol dehydrates us, the muscles are forms of 70% water. Water is needed in the muscle building process and therefore a reduction in water will be unproductive.
Tuesday’s boot camp
30/08/2010 by admin.
Tuesday’s boot camp will be held at 6.45 pm, meeting at Saumarez Park rear car park.
Increase in Weight Loss Surgery
27/08/2010 by admin.
Today’s news referred to the increase in weight loss surgery as the public become more aware of this as an option. Personally I am not a fan of the concept of weight loss surgery. Depending on the type of surgery you have, you could incur problems such as hair loss due to the fact that you can no longer ingest sufficient protein. As the stomach can no longer absorb sufficient nutrients, it is necessary to follow a food plan and take additional supplements. With some surgery, the stomach is less able to properly digest sugar, this can cause feelings of nausea and diarrhea.
Due to the dramatic weight loss, people who had have weight loss surgery can be left with excess skin and require subsequent operations.
Don’t forget this is major surgery and like any other major surgery, carries risks.
From a social point of view, it means you cannot enjoy a night out with a 2 or 3 course meal.
Wouldn’t it be better to sort out a diet plan now, get exercising and avoid the complications of weight loss surgery? It might take a little longer but you can avoid other possible complications.
Are you getting enough zinc?
26/08/2010 by admin.
Zinc is a key mineral, its main task being the proper function and protection and repair of DNA. Zinc is also key in the insulin production process as well as boosting the immune system and synthesis of collagen. This mineral plays a role in balancing hormones and management of inflammation.
Zinc is depleted through smoking and alcohol. Increased stress can also reduce levels. Many people do not obtain the RDA of zinc in their diet.
Symptoms of deficiency include frequent infections such as colds, acne, poor growth (inc hair growth), white marks on nails, dermatitis, delayed wound healing, emotional difficulties, lack of appetite or control of appetite, paleness and infertility.
Foods which are rich in zinc include:
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Almonds
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Avocados
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Blackberries
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Chickpeas
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Eggs
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Kidney Beans
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Kiwi Fruit
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Lamb
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Lettuce
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Milk
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Olives
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Oysters
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Peanuts
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Pork
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Pumpkin Seeds
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Squash Seeds
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Spinach
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Sunflower seeds
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Wheatbran
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Yoghurt
Recommended daily allowance for a male adult is 11mg and female 8mg, during pregnancy 11mg and lactation 12mg.
