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Archive for February, 2015
Full serving of protein at each meal helps one achieve maximum muscle health
Date: May 20, 2014 Source: University of Texas Medical Branch at Galveston
Most Americans eat a diet that consists of little to no protein for breakfast, a bit of protein at lunch and an overabundance of protein at dinner. As long as they get their recommended dietary allowance of about 60 grams, it’s all good, right? Not according to new research from a team of scientists led by a muscle metabolism expert.
Most Americans eat a diet that consists of little to no protein for breakfast, a bit of protein at lunch and an overabundance of protein at dinner. As long as they get their recommended dietary allowance of about 60 grams, it’s all good, right?
Not according to new research from a team of scientists led by muscle metabolism expert Doug Paddon-Jones of the University of Texas Medical Branch at Galveston. This research shows that the typical cereal or carbohydrate-dominated breakfast, a sandwich or salad at lunch and overly large serving of meat/protein for dinner may not provide the best metabolic environment to promote healthy aging and maintenance of muscle size and strength.
The new study, now online in press in the Journal of Nutrition, shows that the potential for muscle growth is less than optimal when protein consumption is skewed toward the evening meal instead of being evenly distributed throughout the day.
Age-related conditions such as osteoporosis (bone weakening) and sarcopenia (muscle wasting) do not develop all of a sudden. Rather they are insidious processes precipitated by suboptimal lifestyle practices, such as diet and exercise, in early middle age, the study states.
The study’s results were obtained by measuring muscle protein synthesis rates in healthy adults who consumed two similar diets that differed in protein distribution throughout the day. One of the diets contained 30 grams of protein at each meal, while the other contained 10 grams at breakfast, 15 grams at lunch and 65 grams at dinner. Lean beef was the primary nutrient-dense source of protein for each daily menu. Using blood samples and thigh muscle biopsies, the researchers then determined the subjects’ muscle protein synthesis rates over a 24-hour period.
The UTMB researchers provided volunteers with a generous daily dose of 90 grams of protein — consistent with the average amount currently consumed by healthy adults in the United States. While very active individuals may benefit from a slightly higher protein intake, the team’s previous research suggests that, for the majority of adults, additional protein will likely have a diminishing positive effect on muscle metabolism, while any less may fail to provide optimal muscle metabolism support.
When study volunteers consumed the evenly distributed protein meals, their 24-hour muscle protein synthesis was 25 percent greater than subjects who ate according to the skewed protein distribution pattern. This result was not altered by several days of habituation to either protein distribution pattern.
The results of the study, Paddon-Jones points out, seem to show that a more effective pattern of protein consumption is likely to differ dramatically from many Americans’ daily eating habits.
“Usually, we eat very little protein at breakfast, a bit more at lunch and then consume a large amount at night. When was the last time you had just 4 ounces of anything during dinner at a restaurant?”
Paddon-Jones said. “So we’re not taking enough protein on board for efficient muscle building and repair during the day, and at night we’re often taking in more than we can use. We run the risk of having this excess oxidized and ending up as glucose or fat.”
A more efficient eating strategy for making muscle and controlling total caloric intake would be to shift some of the extra protein consumed at dinner to lunch and breakfast.
“You don’t have to eat massive amounts of protein to maximize muscle synthesis, you just have to be a little more thoughtful with how you apportion it,” Paddon-Jones said. “For breakfast consider replacing some carbohydrate, particularly the simple sugars, with high-quality protein. Throw in an egg, a glass of milk, yogurt or add a handful of nuts to get closer to 30 grams of protein, do something similar to get to 30 for lunch, and then moderate the amount of protein for dinner. Do this, and over the course of the day you will likely spend much more time synthesizing muscle protein.”
The study was supported by funding from the Beef Checkoff, the UTMB Institute for Translational Sciences, the National Institutes of Health National Center for Research Resources and the Claude D. Pepper Older Americans Independence Center NIH/National Institute on Aging.
The above story is based on materials provided by University of Texas Medical Branch at Galveston. Note: Materials may be edited for content and length.
1. M. M. Mamerow, J. A. Mettler, K. L. English, S. L. Casperson, E. Arentson-Lantz, M. Sheffield-Moore, D. K. Layman, D. Paddon-Jones. Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults. Journal of Nutrition, 2014; DOI: 10.3945/%u200Bjn.113.185280
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SOME PEOPLE JUST SEEM TO BOUNCE BACK FROM ANYTHING. HERE’S WHAT THEY HAVE IN COMMON.
BY HARVEY DEUTSCHENDORF
Success is seldom a straight road; it almost always involves many detours and dead ends. It takes tenacity and determination to keep going, but those that do will eventually reach their destination.
Most of us have heard before that Thomas Edison failed more than 1,000 times but continued on despite being ridiculed by the media and those around him. And plenty more people refuse to quit long after most would have given up. What is it about these people that makes them different?
There are a number of attributes that consistently stand out amongst those who tenaciously follow their own path in life. Here are seven things highly resilient things have in common:
1. HAVE A HIGHLY DEVELOPED SENSE OF SELF
People who are able to develop a strong sense of who they are and what matters to them are much better able to resist external influences that will keep many people from reaching their potential. They are able to draw strength from within and are therefore less likely to be influenced by what others think of them. This strong inner strength helps them deflect criticism, alienation, ridicule and other factors that everyone who forges their own path inevitably faces.
2. LOOK FOR A POSITIVE TAKE AWAY FROM EVERY SITUATION
When things don’t go according to plan, resilient people look for the learning in the situation and the lesson they can take away. They don’t view failure as final, rather a necessary learning step that will take them further along the path. Instead of taking setbacks personally, they are seen as an inevitable part of the learning process and mentally prepare themselves to deal with them. Resilient people do not lose the lesson.
3. TAKE A LONG TERM VIEW
Resilient people are prepared for the long haul, fully realizing that anything worth achieving will be difficult and will take a great deal of time, effort and persistence. Despite not seeing any immediate results of their efforts, they are keenly aware that what their lives will look like in the future will be determined by their efforts today. Their strong sense of the future motivates them to take action even when they see no immediate benefit and don’t feel very motivated in the moment.
4. HAVE HIGHLY DEVELOPED SENSE OF PURPOSE
Whether it is a belief in a higher power, a strong sense of purpose, or a great sense of humor, resilient people have sources of strength they can rely on to get them through difficult situations. This decreases their sense to belong and rely upon others for motivation. They see their lives beyond the everyday routine and strongly feel the need to follow their own vision. Their motivation is intrinsic.
5. DON’T GET FRIGHTENED BY UNCOMFORTABLE THOUGHTS OR NOT HAVING THE ANSWERS
Most people believe that not knowing how to do something and not being able to, are one and the same thing. Highly resilient people don’t let not knowing how to do something stop them. They believe that they will find a way. They have faith in their ability to overcome whatever obstacles are in their path. Expecting to find new situations uncomfortable and difficult, they are willing to accept this as part of the process.
6. ARE SELECTIVE IN WHOM THEY LOOK TO FOR GUIDANCE AND INSPIRATION
Highly resilient people don’t suffer fools. It’s not that they never look to others for guidance and direction, it’s that they are very selective in who they chose to follow. They look for mentorship in people who have achieved greatly and whom they admire. Once they have found the people they chose to follow, they soak up all the information, guidance and inspiration they can by reading their books and listening to their spoken messages for insight.
7. FIND HEALTHY WAYS TO RECHARGE AND NURTURE THEMSELVES
Resilient people are no less susceptible to pressures and life’s stressors than anyone else, but they have developed healthy coping mechanisms they know can be counted on. Whether it is meditation, exercise or an all-encompassing hobby, they have proven methods that allow them to recharge their energy and get back into pursuing their passion. Personal growth and development for them is not a passing interest or flavor of the month, it is a way of life.
Protein-rich breakfast helps curb appetite throughout the morning
Date: November 14, 2013 Source: University of Missouri-Columbia
New research presented today at The Obesity Society’s annual scientific meeting in Atlanta shows that eating high protein sausage and egg-based breakfasts curbed hunger throughout the morning, compared with a low-protein breakfast (pancakes and syrup) or skipping breakfast, in 18-55-year-old women.
While Americans generally consume enough protein, they tend to eat a small amount at breakfast, moderate amounts at lunch, and the largest amount at dinner. New research presented today at The Obesity Society’s annual scientific meeting in Atlanta shows that eating high protein sausage and egg-based breakfasts curbed hunger throughout the morning, compared with a low-protein breakfast (pancakes and syrup) or skipping breakfast, in 18-55-year-old women.
“Eating a breakfast rich in protein significantly improves appetite control and may help women to avoid overeating later in the day,” said Kevin C. Maki, principal investigator of the study and a research scientist with Biofortis Clinical Research, a Mérieux NutriSciences company.
All of the breakfast meals contained approximately 300 calories and similar quantities of fat and fiber. The protein-rich breakfast bowls contained 30 to 39 grams of protein. Participants completed questionnaires to rate aspects of appetite — such as hunger, fullness, and desire to eat — before breakfast and at 30 minute intervals between breakfast and lunch. A standard lunch meal of tortellini and sauce was served and subjects were asked to eat until comfortably full. Study participants had improved appetite ratings (lower hunger, more fullness, less desire to eat) throughout the morning after eating each protein-rich breakfast, and also ate fewer calories at lunch, compared with the low-protein breakfast and breakfast skipping (water only).
“In the USA, many people choose to skip breakfast or choose low protein foods because of lack of high protein convenient choices. These results demonstrate that commercially prepared convenient protein-rich meals can help women feel full until lunch time and potentially avoid overeating and improve diet quality,” said Heather Leidy, an assistant professor specializing in appetite regulation at the University of Missouri and a co-author on the study.
The above story is based on materials provided by University of Missouri-Columbia. Note: Materials may be edited for content and length.
Cite This Page:
University of Missouri-Columbia. “Protein-rich breakfast helps curb appetite throughout the morning.” ScienceDaily.
ScienceDaily, 14 November 2013 http://www.sciencedaily.com/releases/2013/11/131114102528.htm