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Tuesday, 24 April 2012

The Insulin Paradox

On the surface nutrition is fairly straight forward, it revolves around a balance, a caloric balance to be specific. If you're in a caloric surplus you gain weight and if you're in a caloric deficit you will lose weight. Sounds pretty simple doesn't it? Although nutrition can be reduced to this lowest denominator, below this simple surface structure we are faced with a more abstract vision of nutrition, hormonal influence.

Everything you eat causes same sort of inevitable chain reaction in your body. The most critical hormone that- is directly influenced by your consumption is insulin. As you may know, insulin is released when you consume carbohydrates. These carbohydrates trigger the release of insulin, which stores them as glucose in your muscles when they are getting empty.

The problem comes when you consume an abundant amount of carbohydrates. When this happens, your body is unable to continue to store the clubs as glycogen because there storage in your muscles has been filled. This forces the excess glucose to be converted into fat so that it can be used at a later time.

"Doing the best at this moment puts you in the best place for the next moment." Oprah Winfrey

So, what is the best way to manage your insulin levels? To answer this question we must turn to the glycemic index. The glycemic index rates the impact that foods have on insulin release. On the top of this scale we can find sugar. which is rated a perfect 100 on the index, which means it digests very fast.

The problem with high glycemic carbohydrates, like sugar, is that when there is no room for them to be stored in your muscles, your body opts to store them as fat. So the question becomes. how do we avoid this from happening?

Insulin release is not all bad and there are in fact two times when opting for high glycemic carbs can actually be beneficial. These two times are directly when you wake up in the morning and right after your workout.

The reason for this is that at these two moments in time your glycogen stores are low and are primed to be re-filled. Also, spiking your insulin at these two times blocks the catabolic (muscle eating) effects of a hormone called cortisol.

The final thing that I would like to present you with is one way that we can enhance the effect of insulin. This is done through supplementing with chromium picolinate. Chromium picolinate does this by making the insulin receptors more sensitive to that it takes less insulin gets the Job done.

Go slow or go home. Focus on consuming slower digesting carbohydrate source throughout the day. Doing an gives your body mote time to utilize the carbohydrates that you consume.

There are several simple swaps that you can use to slow the release of insulin to your benefit (such as swapping white bread for whole wheat, white potatoes fur yams and simply skipping the pop).

In conclusion, the management of your blood sugar levels can he difficult. When blood sugar levels go too high, insulin feeds the muscle cells and deposits the excess into fat cells.

Contrarily, when insulin levels get too low, the muscle cells are being wider fed which forces your body to break them down for energy. Finding a balance between these extremities can be difficult but the secret resides in this article, choose the right carbs at the right time.

This is the only way to induce a slow the in blood sugar that provides good nutrition to the muscles and a slow drop drop that allows your body to draw from your fat cells.

Fit Tip 1: Go slow or go home. Focus on consuming slower digesting carbohydrate throughout the day. Doing so gives your body more time to utilize the carbohydrates that you consume. There are several simple swaps that you can use to slow the release of insulin to your benefit (such as swapping white bread for whole wheat, white potatoes for yams and simply skipping the pop).

Fit Tip 2: Go fast at the right time. As mentioned, in the morning and after training are the best times to spike your insulin. The most efficient way to do this is via liquid nutrition. This is because liquids can be digested at a quicker rate and speed is what you want in times like these. I suggest stocking your post workout nutrition with 50 grams of high glycemic carbohydrates (sugar) to stop catabolism in its tracks and enhance protein synthesis.

Fit Tip 3: Supplement. Take 400 mcg of chromium picolinate 2-3 times daily with meals. Because this supplement has been found to increase the effects of insulin, the advantage is obvious: If it would normally take X amount of insulin to get the job done, that would result in a certain increase in fat storage. If we cut X by a percent and still get the job done, we automatically cut the increase in fat storage as well!
by: Rob Bouchard College Professor

Taking a Closer Look at High Protein Food

So you want to pack on some serious muscle? Well you're going to need to start eating a lot of protein. Protein forms the best for all muscle development, without it nothing in your body would grow. How much protein you consume every day can mean the difference between being built like a truck or skinny as a twig.
In this article I'm going to go through all the main protein sources in-depth.

I'll cover how much protein is in each source, what makes the source of protein unique, the biological value and the other benefits the source of protein may have for your body. The aim of this article is to give you a better understanding of these protein sources and how they can help you pack on some pounds.

Biological Value
I will be listing the biological value (BV) of each source of protein so it's important that you understand what BV is. Biological value is the actual amount of protein that is lets in the body for protein synthesis. Basically, this is how much protein your body can actually use for building muscle, The biological range of proteins is between 50% and 100%, The higher the BV value the better. All the protein sources I mention in this article have very high BV values.

BV Value:79
Protein: 7grams per ounce (25%)
For many years chicken has been the staple of any muscle building diet. Chicken, in its boneless and skinless form, contains around 25% protein. It has a high BV value of 79. Chicken is often very dry when cooked. You can spice chicken up by adding seasoning. salsa. spices or a low fat sauce.

Chicken is a goad choice for any meal at any time of the day. I recommend you eat at least 1 portion (150-300 grams) of chicken every day. Make sure you buy skinless chicken as the skin is very fatty and high in cholesterol.

BV Value:73
Protein: 7grams per ounce (25%)
Fish is not only a good protein source and great for building muscle, it's also very good for overall health. Fish is full of essential fatty acids and Omega-3s. Fish, like chicken, is about 25% protein but has a slightly higher BV value of 83. Fish is very versatile and can be cooked in any number of ways.

Probably the cheapest way to get fish into your diet is by eating tuna. Tuna comes canned and is very cheap. The downside is that it has a very "fishy" small and taste. This can usually be neutralized with some lemon, spices of Sweet n sour Sauce.

BV Value:80
Protein: 7grams per ounce (25%)
Beef is an excellent protein source containing approximately 25% protein. Beef also has good amounts of vitamin 13-12, zinc and iron which are essential for keeping your body healthy and building a strong immune system.

There are many different cuts of beef available as well Its ground beef (or minced beef). The main thing to look for when purchasing beef is lean cuts. The fat on meat adds extra calories to your meals which are not the best idea if you're looking to build lean muscle.

You should aim to include beef in your diet at least 2-3 times per week. This will ensure you have enough amino acids in your body to create the right environment for muscle building.

BV Value:88-100
Protein: 2.8-3.5grams per ounce (11%)
Eggs come in at number two on the "best protein sources" chart behind whey protein. Eggs have an extremely high biological value and are very high in Omega-3 acids. Omega-3 acids may increase the effectiveness of your immune system, helping you recover faster from your muscle building workouts.

Almost all the protein in eggs is contained within the egg white. Eggs often get a bad rep for being high in cholesterol. But eggs are only high in cholesterol if you eat them whole.

The cholesterol is contained in the egg yolk, not the white.Egg whites don't taste very good soles ok to mix a few whole eggs some egg whites. For example: 2 whole eggs with 4 egg whites. Whole boiled eggs are extremely good as you can easily separate the white and yolk. Hard boiled eggs also contain no additional fat from cooking as they are cooking in water within their shell.
BV Value:80
Protein: Varies in different dairy food
Most daily products are a good source of protein. The downside is, sonic are also very high in fat. Probably the two best dairy sources of protein are cottage cheese and skim milk. These products are not on low in fat and high in protein, but they also an excellent source of calcium.

With every serving of cottage cheese or skim milk you will receive about 150mg to 350mg of calcium. Calcium is essential for building strong bones and preventing bone-related diseases. Calcium has also been said to play a significant role in muscle contractions.

The protein found in milk 14 composed of approximately 80 percent casein and 20 percent whey, which results in milk's high biological value, and digestibility. Most skim milk varieties contain about 3.5 percent to 5 percent protein. So from a 250m1 glass of milk you can get up to 15 grams of easily digestible protein.

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Each of the protein foods I've mentioned in this article have their own individual benefits, them is no "best protein for muscle building". If you want to create the optimum environment within your body for building lean muscle you need to eat all these protein sources.

Another point I must emphasize is you need to be consuming your protein at the optimum time. What does this mean? It means feeding your muscle when they need it and keep protein levels high throughout the entire day. You must split your protein intake up throughout the day into 6-7 meals. Also make sure you get a big hit of protein directly after your workout.

Finally, don't forget about carbs and calories. You need to eat carbs to grow and ensure you have enough energy to power through your training sessions. Eating excess calories is the key to growing, if you're burning more than you're eating you're not growing! by: Damien Mase

Monday, 23 April 2012

Lemas Lepas Tiru Terjunan Rakan - Sinar Harian

PORT DICKSON – Mayat seorang penuntut kolej swasta, Nazaruddin Bisul Rahman, 20, yang dipercayai lemas ketika beriadah bersama enam rakan kolejnya di Pantai Cahaya Negeri ditemui kira-kira tiga jam selepas kejadian dilaporkan.

Rakan mangsa, N Nesaraja, 20, berkata, dia melihat mangsa terjun, berenang dan kemudiannya tenggelam.
Menurutnya, Nazaruddin bersemangat terjun dari jambatan kerana seorang rakan mereka terlebih dahulu terjun dan selamat berenang hingga ke pantai.

“Tidak lama selepas Nazaruddin terjun, saya terdengar dia menjerit meminta tolong sebelum tenggelam.
“Ada yang cuba membantu menyelamatkan Nazaruddin, tetapi kejadian begitu pantas dan dia hilang daripada pandangan sebelum sempat diselamatkan,” katanya.

Nesaraja berkata, pada awalnya dia ada melarang rakannya itu dari terjun ke laut, namun mangsa berdegil dan menyuruhkan tidak risau serta yakin akan selamat setelah melihat rakan mereka yang sudah sampai ke pantai.

Menurut saksi, Mohd Al-Hafiz Mohd Jalaluddin, 26, tidak banyak yang boleh dia lakukan untuk membantu menyelamatkan mangsa.“Ketika itu saya sedang melakukan kerja pembersihan di sekitar pantai sebelum terdengar orang menjerit meminta tolong.

“Saya berlari meminta bantuan daripada orang ramai yang kebetulan ada di kawasan sekitar,” katanya semalam.

Mohd Al-Hafiz yang juga pekerja Majlis Perbandaran Port Dickson berkata, dia tidak pandai berenang dan beberapa saat kemudian, mangsa sudah pun tenggelam.“Ketika itu ada tiga lelaki datang memberikan bantuan, namun gagal,” katanya kepada Sinar Harian.

Kejadian lemas seumpama ini adalah yang pertama berlaku di Pantai Peranginan Negara ini untuk 2012.

Sementara itu, Ketua Polis Daerah Superitendan Baljeet Singh berkata, kes diklasifikasikan sebagai mati mengejut dan mayat dibawa ke Bilik Mayat Hospital Port Dickson untuk dibedah siasat bagi mengenal pasti punca kejadian.
15 Januari 2012
Comment Saya :
Marilah bersama-sama kita tingkatkan kesedaran dan kemahiran di dalam air.
Belajarlah berenang kerana ianya adalah salah satu daripada Sunnah Nabi SAW.