Female And Female Protein Intake

The athlete I have chosen is a 22 year old city soccer player named Erika Ibarra. It is important for Erika to have a nutrition that supports her power and endurance training for soccer. It is important for her to have a well balanced source of nutrients. She needs a goof source of carbohydrates and fats to help give her the energy she needs to support her endurance work outs. She also should have a good amount of protein to repair muscles before and after her workout. Her recommended daily calorie intake is 2000 calories according to the super tracker tool. I would also recommend her taking 1 serving size of multivitamins in the morning to insure that she is getting a good source of vitamins and minerals. Below is the 24 hour meal recall for

The biological value in whey protein enhances the body’s ability to absorb essential amino acids after resistance training decreasing the athlete’s recovery time. When athletes combine whey protein and creatine monohydrate they expect “a greater increase in lean tissue mass and muscular strength than supplementations with whey protein alone” (Burke, Chilibeck, Davison, Candow, Farthing, & Smith-Palmer 2001, p 350). Exogenous Cr supplementation increases the body’s Cr levels until saturation occurs. This saturation of Cr increases the PCK shuttle continuum allowing training intensity, volume, and duration of the exercise the athlete is performing to continue at a maximum rate. Any excess Cr in the blood is cleared through sweat, urination or renal filtration. Measurements in strength and peak torques of athletes supplementing with whey protein and creatine monohydrate (WC), whey protein (W), and a placebo (P) were taken. According to Burke et al, (2001) “repeated measure analysis of variance was used to assess changes in body composition, strength, and peak torque for the three groups (WC vs. W vs. P) across time” (p. 354). A twelve week strength training program was constructed and consisted of a “4-day split routine involving whole body musculature” (Burke et al, 2001. p 352). Subjects used detailed training logs to compare progress over the 12 week experiment. The end result from this experiment shows that subjects who “supplemented with both creatine and whey

When you are eating to increase your muscle size, 1 g of protein per pound of bodyweight is advised. You can always increase or decrease protein in your diet depending on your requirements. Other than this I advise my clients to consume 15% of total calories from good quality protein. If you are a vegetarian opt for plant protein otherwise animal protein is considered best for bodybuilders.

They discuss a few different studies that have been down, one of which was done by adding protein to a carbohydrate sports drink. In this study cyclists were given the carbohydrate sports drink, a placebo or the carbohydrate sports drink spiked with protein. In this study it was found that there was no benefit to having the additional protein in the drink during exercise. And although there have been studies with opposite results, they have yet to replicated (Gibala). They also discuss the importance of athletes finding receiving the best information when they are conducting their own research when it comes to protein. They suggest that athletes find credible sources when using the Internet and/or finding a certified

This paper will focus on some important nutrients that are important for general health: fiber and protein. My personal daily intake will be analyzed to determine what foods are providing the right type of proteins and fiber, and how food consumption might be adjusted to provide for a healthier nutrient intake. It is important to state at the outset that the nutrient intake that is being used for this analysis is only for a one-day period. However, it will provide some insight into my eating habits and how those habits might be improved from a scientific standpoint.

In a random double-blind study, 30 male student athletes were assigned a specific supplementation to add to their diets during off season strength training for 10 weeks. Subjects were thoroughly informed of the experimental procedures and before participation signed informed consent forms in adherence with the human subjects guidelines of The University of Georgia and the American

Objective: To determent whether, when protein intake was at least 20 g at each meal, the consumption of a isocaloric high protein diet rich in dairy protein would provide greater increases in muscle strength, lean mass and physical function compared with either an isocaloric diet representative of the typical Australian dietary protein intake (i.e. ~1.1 g/kg/d) or an isocaloric diet high in non-dairy (i.e. soy) protein in older adults undertaking a program of resistance training.

Protein gives structure to cells, builds lean muscle mass and acts as a backup source of energy when carbohydrates and fat are not available. Your diet should consist of 10 to 35 percent protein, notes the Dietary Guidelines for Americans 2010. (See Reference 3, Pages 14-15) Because protein has four calories per gram, this equates to 50 to 175 grams per day for a 2,000-calorie diet, depending on your activity level. Four ounces of cooked hamburger meat have more than 30 grams of

“Pumped on protein: Can a shake ever be as good as a plate of food?” by Ann Robinson was posted on TheGaurdian.com on Wednesday, the first of February of this year. In the article, there is an obvious controversy presented directly in the title. “Can a shake ever be as good as a plate of food?” The article states that there has been a rise in interest of these protein shakes in recent years, even sharing a statistic that shows that within the last three months at least 42% of males between the ages of 16 and 24 had consumed some form of protein supplement. With such a statistic one would come to believe that these protein supplements must have some sort of special formula within that makes them so popular. But with any sort of opinionated article there are going to be those who agree, and those who disagree that a protein supplement could be just as nutritious as a well-rounded meal. Some stakeholders who would likely say that protein shakes are beneficial are the supplement companies, bodybuilders, athletes, and really anyone who may be health focused in general.

According to the article, “Protein and the Athlete-How Much Do You Need?” athletes who consume a huge amount of lean protein will not equate their feature with a toned body. It is mention also in the article that it

Protein plays a significant role in building our muscles and in case we are not consuming enough of them we are going to face some difficulty in increasing our muscle mass. To be on safe side, it is imperative to consume at least 200 g of protein. Fitness experts recommend consuming 15% of total calories from protein and animal sources. Plant proteins are also good but they lacked in amino acids which helps our muscles to grow. Soy is considered as the best plant protein and we can consume it in different forms.

Athletes focused on maximizing muscle need considerably more PRO than the minimum daily allowance needed for health. The absolute minimum is 0.6g per pound of body mass and spread out over a time period of four meals every four hours in order to provide a consistent stream of amino acids to the muscle. Outside of these basic guidelines, an athlete will begin to lose muscle (Israetel, Case, & Hoffmann, 2014). Athletes with no organ health or metabolic issues do not have an upper limit to their PRO intake (Israetel, Case, & Hoffmann, 2014). The optimal daily intake of PRO, in order to promote MPS in hard-training individuals that are looking to enhance body composition, is 1g per pound of body mass. Any intake that strays too far away from this value will not yield “the highest margin of success in building muscle and sparing muscle while burning fat” (Israetel, Case, & Hoffmann, 2014, p. 12).

Scientists have been able to estimate the amount of nutrients that the body requires. However, the amount of any particular nutrient varies from person to person, depending on your “age, sex, general health status, physical activity level, and use of medications and drugs” (Schiff 2013). It is also important to remember that consuming the required amount of nutrients that meets your dietary guidelines does not mean you will achieve an optimal nutritional status either. There are various references to determine one’s adequate calorie intake and the nutrients that one should be consuming, including looking at DRI’s(Dietary Reference Intakes) that nutritional excerpts have used to make dietary recommendations,

Purpose. Hall and colleagues (2013) looked to determine the potential impact of protein and CHO co-ingestion has compared to ‘isoenergetic CHO beverage during exercise’. Specifically, Hall and colleagues (2013) wanted to explore the impact that consumption of such a beverage would have on cycling performance after a four hour rest period. Also, the impact that consumption would have on blood plasma markers of muscle damage and muscle soreness, as well as insulin and glucose levels (Hall et al., 2013).

These groups include children, athletes, vegetarians, adolescents, and pregnant woman. Since proteins help with the growth of tissue in the body as well as hormones and enzymes it is important for vegetarians as well as vegans to make sure they are consuming adequate amounts of protein. Animal products contain the majority of sources for amino acids where many plant products are missing those sources that our bodies need. Dr. Hubbard explains in the article “Are You Getting Enough Protein” published by Tufts University how animal products can provide the “complete proteins” but it is possible to get them in other ways such as peanut butter, beans, rice, and bread. Dr. Hubbard states: “Despite what you may have heard, these combinations don’t have to be eaten at one meal- it’s a balance over a whole day that’s most important” (“Are You Getting Enough Protein,” 2012). Another group that needs to ensure that they have enough protein in their diet is athletes. According to a journal titled “Protein food and amino acid supplements in athletes’ diet,” the amount of protein required over the daily recommended amount depends on the athlete as well as the sport. All athletes can benefit when an extra supply of protein is consumed immediately following a workout in order to help increase muscle mass and strength endurance. Protein consumption also helps athletes with recovery time and enhances their performance both in exercise and in a