Tips On How To Lose The Last 10lbs

Why is it that losing the last 10 pounds is so difficult? For many people, the first 20 or 30 seemed to come off steadily, but now everything has slowed down and summer is almost here. It feels like no matter how religiously you stick with your program, that needle on the scale isn't moving -- at least not downward.

It is harder now partly because you already look and feel so much better, says Weight Watchers regional trainer Kelda Gavina. That may cause your motivation to slump. But it may also be that you are gaining muscle mass now, which is heavier than fat. Or that you are tired of denying yourself.

Dr. Michael Lyon, adjunct professor at the University of B.C. in the Food, Nutrition and Health Program, medical director of the Canadian Research Centre for Functional Medicine and co-author of Hunger Free Forever, says that when it comes to the last 10 pounds you have to adjust your lifestyle and your relationship with food so that you can sustain it throughout your life.

Using will power to control weight is like trying to hold your breath, he says. You can do it for a while, but then the brain takes over and demands you gulp.

Lyon warns that losing a last 10 pounds may not be what you really want.

"I'd rather see someone gain five pounds in muscle mass and lose five pounds in fat," he says.

Muscle mass raises your resting metabolism which helps you more efficiently burn -- rather than store -- calories.

Loss of muscle has proven to be as hard on your health as gaining fat. Gaining muscle is actually more important than aerobic exercise in the long run, experts say.

Here are 10 tips from three experts on how to shed those last lingering pounds.

1. Stabilize blood-sugar levels. Overweight or obese people tend to have highly fluctuating blood-sugar levels, resulting particularly from weight gain around the belly, Lyon says.

Excessively irregular blood sugar levels cause a domino effect of body changes beginning with the secretion of hormones that in turn promote insulin resistance and other phenomena that cause you feel sluggish and to eat more. The more you eat the more you want to eat, and the less you want to move.

Lyon suggests choosing foods that are low on the glycemic index, (55 or under) high in water-soluble fiber and high in protein.

2. Spoil your appetite before you get to the high-fat, high-calorie part of the meal. Have a bowl of vegetable soup or a salad (with dressing on the side to dip your fork into) before the main course. Says Lyon:

"You get an initial feeling of fullness and when you get to the rest of the meal, you will eat more slowly and not as much."

3. Eat a solid breakfast with adequate protein and a reasonable number of calories. People who skip breakfast tend to either eat a high-calorie snack later or they will themselves to wait until they are starving, and then pig out late in the day when they are the least active. If you skip breakfast, your metabolism rate drops and your body stores more calories as fat.

4. Get out the weights or the bands and do resistance training to build muscle mass. Muscle weighs more without looking like you've gained weight, and it burns more calories than fat does.

John Berardi, Ontario-based human performance and nutrition expert and the author of Gourmet Nutrition, says if you do the next three things on the list, you can burn an extra 400 calories a day. That is a whole meal.

5. Increase the intensity of your exercise. The exercise program you started with doesn't create the same metabolic challenge as your fitness improves.

You need to regularly up the intensity of your workout to continue to lose weight. Add 30 minutes to your run (or walk) every two weeks or bump up the intensity level on the cardio machine.

6. Eat fish oil. Fish oil has been shown to boost metabolism, improve fat burning and increase carbohydrate storage in muscle. Berardi typically recommends using about 6 to 12g of total fish oil per day or 3 to 6g of combined DHA+EPA.

7. Eat protein with each meal. Eating always sparks metabolism, but the rate we metabolize depends on the type of food we eat. If we eat fat, our metabolism increases by two to three per cent. Protein increases it by 30 per cent. Carbs by nine per cent.

8. Keep your eyes on the prize. The last 10 pounds are the hardest because you already feel so much better and fit into a smaller size, says Gavina. But originally you may have wanted to look good in a bikini. Remember that.

9. Have a support group of like-minded people. Especially when you are down to the last 10 pounds, people tend not to support you like they did for the first 90.

They tempt you or tell you how great you look. Meeting regularly with people who do support you can really help.

10. Be realistic. Losing those last 10 pounds might mean cutting out all the extras and becoming a bit obsessed with this one part of your life. Gavina lost 30 pounds 12 years ago and was willing to cut everything out for the last push.

She has since gained 10 pounds back, but she says she leads a more balanced life now and is content knowing her weight is still within a healthy range.



Canada.com

Avoid The Pitfalls Of Holiday Weight Gain!

The holiday season is undoubtedly a time for rejoicing. Unfortunately, the average adult tends to celebrate a little too much during this time of year, which leads to distressed organs and extra baggage in the form of weight gain. Studies have shown that over the holiday months some Canadians gain an excess of 5 to 7 pounds! But even slight weight gain, if left unchecked, can accumulate yearly and endanger long term health.

Many people have good intentions however procrastinate on their New Year’s resolutions. The danger lies within gaining a pound or two and not working it off. The gain stays on and adds up each year; in a decade it could mean an excess of 20 pounds! Such gains can lead to obesity and related health problems such as hypertension, stroke, diabetes, cancer and other maladies. So what’s the solution? You guessed it, healthy food choices, good eating habits and consistent exercise.

Although walking, if done at a rapid pace, is a good fat burning workout, you need to shake up the fitness routine with variety to effectively start seeing results. 45 – 60 minute high-intensity, fat-burning and muscle toning workouts can burn an excess of 600 calories! To achieve this, consistent total body workouts must target both major and fine muscles and the cardiovascular system. Performing regular vigorous exercise increases the body’s need for the essential building blocks found in a balanced diet. These are the macronutrients (carbohydrates, proteins, fats) and the micronutrients (vitamins and minerals).

Carbohydrates are the body’s chief source of energy for the internal organs, nervous system and muscles. They help to regulate protein and fat metabolism, indirectly help to fight infections, promote growth of tissue, lubricate joints and provide the only energy source useable by the brain. Some good carbohydrates include berries, sweet potatoes and spelt.

Proteins are the building blocks of our cells. They are made up of essential amino acids. Amino acids are essential because the body cannot manufacture them and therefore must be obtained from food sources (both plant and/or animal). Proteins are essential for growth and maintenance of muscles and for synthesizing hormones, enzymes and antibodies. They can be obtained from sources such as halibut, kidney beans and eggs.

Essential fatty acids (EFAs) speed up metabolism and increase metabolic rate (speed at which the body uses energy). They also regulate emotions and mood, brain function and nerve impulses. EFAs protect the heart against disease, control blood pressure and inhibit blood clotting). Some of the healthiest oils include: Omega 3 (e.g. fish oils), Omega 6 (e.g. avocado) and Omega 9 (e.g. olive oil).

A macronutrient such as fiber keeps our digestive tract from getting clogged with mucus, toxic materials and metabolic wastes. Fiber is a natural appetite suppressant and it aids in the removal of waste from our bodies. It also lowers blood cholesterol, attaches to bile acids and removes excess estrogen. Some great sources of fiber include flax seeds, leafy greens and whole grains.

By maintaining a balanced diet and through regular vigorous exercise one can shed holiday weight gain and maintain a happier and healthier lifestyle. Regardless of your fitness goals and current physical health, the keys to success are variety, moderation and consistency. For most people change, convenience, fear and a lack of motivation are the first barriers to exercise and to making positive dietary commitments.

However, as with anything else in life there is always a starting point. If omitted, nothing improves or changes. You owe it to yourself to make the necessary changes to improve your health and happiness! Start today. It’s never too late!


Source: USKD MMA Inc, www.centralhome.com

FEEDING YOUR IMMUNE SYSTEM

8 FOODS THAT BOOST IMMUNITY

Adequately feeding your immune system boosts its fighting power. Immune boosters work in many ways. They increase the number of white cells in the immune system army, train them to fight better, and help them form an overall better battle plan. Boosters also help to eliminate the deadwood in the army, substances that drag the body down. Here are the top eight nutrients to add to your family's diet to cut down on days missed from work and school because of illness.

Vitamin C. Vitamin C tops the list of immune boosters for many reasons. There has been more research about the immune-boosting effects of Vitamin C than perhaps any other nutrient. Vitamin C supplements are inexpensive to produce, and it's available naturally in many fruits and vegetables. Also, you can buy a vitamin-C-fortified version of just about anything. Here's what the research shows about how this mighty vitamin protects your body.
Vitamin C increases the production of infection-fighting white blood cells and antibodies and increases levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses. Vitamin C reduces the risk of cardiovascular disease by raising levels of HDL (good) cholesterol while lowering blood pressure and interfering with the process by which fat is converted to plaque in the arteries. As an added perk, persons whose diets are higher in vitamin C have lower rates of colon, prostate, and breast cancer.

You don't have to take in massive amounts of vitamin C to boost your immune system. Around 200 milligrams a day seems to be a generally agreed-upon amount and one that can be automatically obtained by eating at least six servings of fruits and vegetables a day. See Top Seven Vitamin C-Containing Fruits. If you take vitamin C supplements, it's best to space them throughout the day rather than take one large dose, most of which may end up being excreted in the urine.

Vitamin E. This important antioxidant and immune booster doesn't get as much press as vitamin C, yet it's important to a healthy immune system.
Vitamin E stimulates the production of natural killer cells, those that seek out and destroy germs and cancer cells. Vitamin E enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria. Vitamin E supplementation may also reverse some of the decline in immune response commonly seen in aging. Vitamin E has been implicated in lowering the risk of cardiovascular disease. In the Harvard School of Public Health study of 87,000 nurses, Vitamin E supplementation was shown to cut the risk of heart attacks by fifty percent.

It's not difficult to get 30 to 60 milligrams every day of Vitamin E from a diet rich in seeds, vegetable oils, and grains, but it's difficult for most people to consume more than 60 milligrams a day consistently through diet alone. Supplements may be necessary to get enough vitamin E to boost your immune system.

You need 100-400 milligrams per day, depending on your general lifestyle. People who don't exercise, who smoke, and who consume high amounts of alcoholic beverages will need the higher dosage. Those with a more moderate lifestyle can get by with lower levels of supplementation.

Carotenoids. Beta carotene increases the number of infection-fighting cells, natural killer cells, and helper T-cells, as well as being a powerful antioxidant that mops up excess free radicals that accelerate aging. Like the other "big three" antioxidants, vitamins C and E, it reduces the risk of cardiovascular disease by interfering with how the fats and cholesterol in the bloodstream oxidize to form arterial plaques. Studies have shown that beta carotene can lower the risk of cardiovascular disease, especially strokes and heart attacks, giving scientific credence to the belief that a carrot a day can keep the heart surgeon away. Beta carotene also protects against cancer by stimulating the immune cells called macrophages to produce tumor necrosis factor, which kills cancer cells. It has also been shown that beta carotene supplements can increase the production of T-cell lymphocytes and natural killer cells and can enhance the ability of the natural killer cells to attack cancer cells.
Beta carotene is the most familiar carotenoid, but it is only one member of a large family. Researchers believe that it is not just beta carotene that produces all these good effects, but all the carotenoids working together. This is why getting carotenoids in food may be more cancer-protective than taking beta carotene supplements.

The body converts beta carotene to vitamin A, which itself has anticancer properties and immune-boosting functions. But too much vitamin A can be toxic to the body, so it's better to get extra beta carotene from foods and let the body naturally regulate how much of this precursor is converted to the immune-fighting vitamin A. It's highly unlikely that a person could take in enough beta carotene to produce a toxic amount of vitamin A, because when the body has enough vitamin A, it stops making it.

Bioflavenoids. A group of phytonutrients called bioflavenoids aids the immune system by protecting the cells of the body against environmental pollutants. Bioflavenoids protect the cell membranes against the pollutants trying to attach to them. Along the membrane of each cell there are microscopic parking spaces, called receptor sites. Pollutants, toxins, or germs can park here and gradually eat their way into the membrane of the cell, but when bioflavenoids fill up these parking spots there is no room for toxins to park. Bioflavenoids also reduce the cholesterol's ability to form plaques in arteries and lessen the formation of microscopic clots inside arteries, which can lead to heart attack and stroke. Studies have shown that people who eat the most bioflavenoids have less cardiovascular disease. A diet that contains a wide variety of fruits and vegetables, at least six servings per day, will help you get the bioflavenoids needed to help your immune system work in top form.
Zinc. This valuable mineral increases the production of white blood cells that fight infection and helps them fight more aggressively. It also increases killer cells that fight against cancer and helps white cells release more antibodies. Zinc supplements have been shown to slow the growth of cancer.
Zinc increases the number of infection-fighting T-cells, especially in elderly people who are often deficient in zinc, and whose immune system often weakens with age. The anti-infection hype around zinc is controversial. While some studies claim that zinc supplements in the form of lozenges can lower the incidence and severity of infections, other studies have failed to show this correlation. A word of caution: too much zinc in the form of supplements (more than 75 milligrams a day) can inhibit immune function. It's safest to stick to getting zinc from your diet and aim for 15 to 25 milligrams a day.

For infants and children, there is some evidence that dietary zinc supplements may reduce the incidence of acute respiratory infections, but this is controversial. The best source of zinc for infants and young children is zinc-fortified cereals.

RICH SOURCES OF ZINC
Food Source of Zinc Serving Size Zinc (in milligrams)
Oysters 6 medium 76
Zinc-fortified cereals 1 ounce 0-15
Crab 3 ounces 7
Beef 3 ounces 6
Turkey, dark meat 3 ounces 3.8
Beans 1/2 cup 1.2-1.8
Garlic. This flavorful member of the onion family is a powerful immune booster that stimulates the multiplication of infection-fighting white cells, boosts natural killer cell activity, and increases the efficiency of antibody production. The immune-boosting properties of garlic seem to be due to its sulfur-containing compounds, such as allicin and sulfides. Garlic can also act as an antioxidant that reduces the build-up of free radicals in the bloodstream. Garlic may protect against cancer, though the evidence is controversial. Cultures with a garlic-rich diet have a lower incidence of intestinal cancer. Garlic may also play a part in getting rid of potential carcinogens and other toxic substances. It is also a heart-friendly food since it keeps platelets from sticking together and clogging tiny blood vessels.
Selenium. This mineral increases natural killer cells and mobilizes cancer-fighting cells. Best food sources of selenium are tuna, red snapper, lobster, shrimp, whole grains, vegetables (depending on the selenium content of the soil they're grown in), brown rice, egg yolks, cottage cheese, chicken (white meat), sunflower seeds, garlic, Brazil nuts, and lamb chops.
Omega-3 fatty acids. A study found that children taking a half teaspoon of flax oil a day experienced fewer and less severe respiratory infections and fewer days of being absent from school. The omega 3 fatty acids in flax oil and fatty fish (such as salmon, tuna, and mackerel) act as immune boosters by increasing the activity of phagocytes, the white blood cells that eat up bacteria. (Perhaps this is why grandmothers used to insist on a daily dose of unpalatable cod liver oil.) Essential fatty acids also protect the body against damage from over-reactions to infection. When taking essential fatty acid supplements, such as flax or fish oils, take additional vitamin E, which acts together with essential fatty acids to boost the immune system. One way to get more omega-3 fatty acids in your diet is to add one to three teaspoons of flax oil to a fruit and yogurt smoothie.

Source: www.askdrsears.com

Alcohol Can Ruin Your Workout!

With more people trying to fight obesity and get the perfect physique working out has become a way of life. Many employers offer their employees and their family member's free membership as incentives to their new and potential workers. Quite a few colleges also offer state of the art gym facilities to both students and faculties alike. The problem is many people who work out regularly think that exercise will not be affected by alcohol consumption.

For some people the occasional happy hour or holiday cocktail will have no affect on a work out routine. The problems start to arise when casual drinking becomes a habit. Excessive alcohol consumption causes medical problems which can severely inhibit the most well thought out work out routine.

Most serious exercisers do not realize that drinking can completely negate all of their hard work. Quite a few college students and young men who make a practice of drinking nights and weekends do not understand why their muscle building work out routine is not working. The problem is caused by the fact that alcohol ultimately dehydrates the body.

In order to build muscle mass the body needs water. With out proper hydration muscle can not be created and it certainly can not be maintained. The dehydration caused by excessive alcohol consumption eventually leads to muscle damage that prevents the muscles from continuing the growth that work outs aimed at muscle growth promote.

Some might notice that they are feeling the effects of dehydration immediately after their work out. These symptoms usually include severe headaches, weakness, and thirst that can not be quenched by anything other than water. Those who eventually connect the dehydration with their work out will not make the further leap from exercising to alcohol. If anything these people working out and then drinking will proceed their alcohol consumption with water consumption which will really have next to no affect on the overall dehydration situation.

As the dehydration caused by alcohol becomes more severe the muscle growth will not only stop, it will start to degenerate. Usually the body burns fat during a work out, even if the work out is designed to promote muscle growth. When dehydration occurs because of alcohol the body will begin using, and burning, muscle for energy during a work out.

Not only will the work out start causing someone to actually lose muscle mass it is entirely possible that someone consuming large amounts of alcohol will begin actually gaining weight in the form of fat. Alcohol contains many empty calories that stop being burned because of the dehydration. While muscle mass is burned and body fat remains it is easy for people attempting to gain a muscular body to instead gain weight but no muscle. Cutting out alcohol, or at least limiting it, is a great way to get the most out of any work out. Those who work out to gain, and tone, muscle mass almost instantly notice better results once they cut alcohol consumption from their daily or weekly routine.

Source: ezinearticles.com

Six Pack Abs To Die For

In order to create a great ab section you need to do these simple steps. You will need good nutrition. If you are eating a lot of fatty food obviously you are not going to see your abs. Therefore eating the kinds of food that have a lower calorie intake will help you in burning the fat faster. Also if you eat several small meals through out the day helps you keep your metabolism burning full blast. A lot of people eat three big meals a day and snack the rest of the day. If you don’t burn the energy you eat your body will start storing the fat. For most people that fat ends up in your abdominal area. If you surround yourself with fruits and vegetables these are the things you will eat. Again if you eat smaller amounts through out the day it will burn your fat faster. Eating those small amounts of fruits and vegetables goes even further and faster in burning the fat.

Exercise is your next important step in six pack abs. Combining these two steps work the best. You can walk, run and workout for a long time and not see results if you do not try to eat right. This step is very important because if you put the calories into your body you need to find a way to burn all those calories up. You need to do a cardiovascular workout combined with a good ab workout. Abdominal muscles come in three layers, transversus abdominis, this is the muscle that provides stability and plays a roll in exhalation. The next layer is the rectus abdominis. This muscle flexes the spine. Then there is the internal and external obliques these muscles are closest to your skin. They provide your rotation and lateral movement of your body. Working these muscles with a cardio workout will burn your stomach into submission and get the abs you dream off.

The next step is abdominal exercises, lets face it with out this step it will not happen. You need to burn these muscles for a stronger core. You will have a better posture and your back will be strong to fight against a back injury. An easy way to remember if you worked them to hard or not hard enough is to think if you were doing your bench presses or arm exercises how many sets would you do? If you do two or three sets and your muscles burn then that is probably the same you should do with your abs.

Your desire to have six pack abs is a desire everyone wants but there are other reasons why we should loose our midsection fat. Our abdominal fat is dangerous to our over all fitness. Being over weight is dangerous for our heart and blood pressure. By doing the steps we talked about above will not only get you six pack abs but also give you the physical fitness you need to live a healthy life. Also it is most important to not give up your program you choose. Staying focused and persistent you will get you the results you always hoped for.


Source: www.fitness.com

Measure Your Cardio Fitness

This simple test offers an easy way to measure your cardio fitness—one of the most important indicators of your overall physical health.
By Diane Vadino for MSN Health & Fitness

This simple test offers an easy way to measure your cardio fitness—one of the most important indicators of your overall physical health. Cardio fitness is a prime bulwark against myriad medical problems, including but not limited to the No. 1 killer in the United States, heart disease; more than 70 million Americans suffer from some form of it.

This test really couldn't be easier: all you need is a 12-inch step (or stair) and a stopwatch. You’ll step up and down for three minutes. Alternate your feet and try to maintain a pace of 24 sets—that's one up, and one down, on each foot—per minute. When the time's up, sit down and take your pulse immediately: With your fingers lightly on the pulse-point on your neck, count the number of beats for 15 seconds, and then multiply by four for the number of heart beats per minute.

In this case, you're aiming low. A low number suggests that your body is better able to recover quickly from exertion—a key element of a healthy body—so the lower the figure, the greater your cardio fitness. Once you have the number of beats per minute, it's easy to gauge your situation.

Excellent: Anything less than 97 beats per minute

Good: 97-127 beats per minute

Fair: 128-142 beats per minute

Poor: 143-171 beats per minute

Very Poor: anything above 172 beats per minute

Don’t despair over an unsatisfactory result, however: Your level of cardio fitness can improve remarkably quickly, with as little as 20 minutes of cardio exercise four to five times a week.

Source: GMTV and the American College of Sports Medicine

Building Strength

Building Strength

Whey Protein: the ultimate nourishment

Whey is the ultimate protein in terms of bio availability (around 100) and content of essential amino acids, which the body needs on a daily basis to promote a healthy body and assist in maintaining muscle tone. Whey protein is a by-product of cheese making, which has been concentrated and purified by a filtration process to yield a high purity protein product, that is both natural and pure without any added preservatives.

The amount of protein in Whey Protein Concentrate is 22 grams per serving and the balance is made up of 2 grams fat, 2 grams carbohydrate and a mixture of minerals amounting to less than 1 gram. All the Whey Protein Isolate is the purest form of whey protein and contains 25 grams of protein per serving, less than 1 gram of carbohydrates, less than 1 gram of minerals and trace amounts of fat.

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Without protein, you may spend hours in the gym and never increase your lean muscle mass simply because you cannot grow a muscle without protein.


Benefits of Whey Protein:

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Recent research shows that it’s best to consume whey protein two hours before exercising - after exercising, within two hours or less. This is the time when the body needs protein the most. More recent studies have reduced this time to as little as 15 minutes. Whey Protein digests easily to start nourishing muscle tissue in need of repair. It has a high concentration of branched chain amino acids (BCAAs) which are used by muscle fibers during exercise. The body prefers to use BCAAs during periods of exercise as a source of energy. The muscles break down BCAAs into glucose which passes directly into the skeletal muscles from the bloodstream. Low levels of BCAAs may lead to increased fatigue, especially during endurance exercise. Whey Protein replenishes the BCAAs to help prevent muscle fatigue, produce favorable psychological effects, improve performance, and foster faster recovery after intensive exercise.


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Whey Protein contains a protein fraction known as glycomacropeptide, which is a powerful stimulator of the pancreatic hormone cholecystokinin (CCK). CCK is an appetite suppressant that plays many essential roles relating to gastrointestinal function, including the regulation of food intake. Also, CCK stimulates gall bladder contraction and bowel motility; regulates gastric emptying; and stimulates the release of enzymes from the pancreas.


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Certain specific types of hydrolyzed whey protein show promise in helping to naturally reduce blood pressure (High Blood Pressure). While whey proteins should not be substituted for prescription medication, they may be a good complement to your current program. Look for more information later this year.


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Whey Protein is a very useful and key component in weight management programs. Protein has long been known to provide a higher level of satiety versus carbohydrates, and may help dieters feel less hungry between meals. The Journal of the American Dietetic Association compared the effects on body weight and composition of two diet plans. One plan included liquid protein meal replacements, and the other followed a more traditional approach. At three months, both groups experienced significant weight loss. After one year, most of the participants in the protein supplement consuming group maintained their initial weight loss, while the traditional group regained most of their weight.


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Whey protein has been researched in prevention and life extension studies for such things as cancer, AIDS and other degenerative diseases. It may help T-cell activity and decrease wasting tissues during illness and therefore increase well-being and the speed of overall recovery. Whey proteins contain high levels of the amino acid cysteine, which is needed to help the body produce glutathione, a powerful anti-oxidant that plays a key role in maintaining immune health. In fact, one of the first symptoms often noticed in individuals with autoimmune diseases, such as HIV, is a decline in glutathione levels. Numerous studies have demonstrated the positive effects of whey protein supplementation on individuals with various types of cancer, chronic fatigue syndrome, and HIV. One recent study found that whey proteins inhibited the growth of breast cancer cells in a test tube. Another study showed a reduction in the size of cancer tumors in some patients when they consumed a whey protein product that delivered 24 grams of pure whey protein per day.


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Whey Protein provides High Quality Protein For Those on Lactose, Casein or Gluten Restricted Diets-- Whey protein isolate is the purest form of whey protein and is made up of over 90 percent protein. It contains only trace amounts of lactose therefore individuals with lactose intolerance can safely take whey protein isolate. It is also a great protein source for individuals with Celiac disease who are on gluten or wheat protein restricted diets.


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Osteoporosis, is a major health concern. Studies show that low protein intake, including lower levels of animal protein intake, is significantly related to increased levels of bone loss. Regular exercise and adequate amounts of protein and calcium in the diet can make a positive difference to bone health and may help to reduce the incidence of osteoporosis.


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Exciting new research is being conducted that indicates certain whey protein components help promote the growth of new body tissue. This work is ongoing and still in the early stages.


Types:

Whey protein comes in three, distinctly different types, of which some are better than others, depending on different factors. One of great importance is absorption, followed by the price.

Hydrolyzed Whey - Protein Isolate (HWPI)

In the whey protein family, Hydrolyzed Whey Protein is the most readily digestible. While having the highest efficacy of all the whey proteins it is also the most expensive. HWPI is partially utilized to aid in the human digestive process, which makes it very soluble. The problem with HPWI is that it has an extremely bitter taste that is impossible to overcome with sweeteners or flavorings, which prevent it from possibly ever becoming a primary ingredient in this class of protein supplementation. HPWI still can be found in some supplements but as one of the lesser ingredients.


Whey Protein Isolate (WPI)

WPI has a good taste and is also extremely digestible. WPI is almost entirely void of fat and is lactose free. The latter is of great importance to individuals with lactose intolerance. The process of cross-flow microfiltration helped to revolutionize this type of protein. This is the phase in processing which follows the "concentration" phase to "isolate" the whey protein.


Whey Protein Concentrate (WPC)

Whey Protein concentrates have a variety of different problems associated with them. Symptoms from users of WPC included bloating, gas and in some cases diarrhea. There is a very large variance in the protein content itself. Actual protein content can vary widely from twenty-five (25) to eighty (80) percent that is a direct result of the dependence on the quality and cost. If you were to compare WPI to WPC you will find that WPC has higher concentrations of fat, carbohydrate and lactose. The absorption is also reduced due to the lower assimilation in the stomach and intestines. Due to the lower cost of manufacturing and the reduced quality and quantity of the protein content, this is the most economical.

Intake Recommendations:

For sedentary, unstressed people, the recommended daily protein intake level is approximately 0.4g per pound of body weight daily (60g of protein per day for a person weighing 150 lb).

At the other end of the scale, for people on an intense training or workout program, up to 1 g. of protein per pound of body weight is ideal to fuel the muscle tissue. At this level of consumption, it is recommended to spread the protein intake over a number of meals through out the day to allow for efficient assimilation of the protein by the body.

Whey protein is readily available in a concentrated powder form and may be purchased in nutrition or health product stores, in many large grocery stores, or directly from suppliers on the Internet. There are many ways to consume whey protein as it can easily be added to water, juice or other liquids. It can also be added to softer solid foods, such as applesauce, or used as an egg replacement in many baking recipes.


Source: http://www.womenfitness.net/bodybuilding_why_protien.htm