Posts Tagged ‘ Education ’

Protein – What’s its role in your fitness plan!?

Protein – What’s the Role?

When patients, clients, and friends ask me about protein, there seems to be a lot of confusing information as to the purpose of increasing one’s intake of protein for muscle building, fat burning, and the use of protein throughout one’s exercise patterns.

So let’s say that you want to build some lean mass.  Muscles growth occurs when a stimulus or range of stimuli placed upon the muscles, tendons, ligaments, and bones is significant enough that it causes the muscles to adapt and change by increasing the size of muscle fibers as well as the amount of muscle fibers a motor unit can innervate/activate to increase an individual’s strength.  In other words, lifting heavy weights and performing resistance exercises is how you grow and strengthen your muscles.  Consuming protein alone will not get it done.

An important principle behind hypertrophy (increased your muscle size) is the concept of progressive overload meaning that with increased sets, weight, and repetitions, this effect will cause growth in muscles.

If you choose to swap out carbs for a diet high in protein, you will also increase your chance of success with weight loss according to the American Journal of Clinical Nutrition.  Why you ask?  Your body spends more energy processing dietary protein than carbs.  For everyone 100 calories of protein that you consume, 20-30% of those calories are burn by your body as opposed to 5-10% of those calories being burned by the body for 100 calories of carbs.

high-protein-diet optionswhey-protein-powder

These are some of the reasons why the feeling of satiety becomes more effective with protein than carbs or fats.  Because it takes our body’s longer to burn protein than carbs or fat, our body tends to absorb more of the nutrients in a high protein diet.  This allows the body to preserve its lean mass which allows individuals to have faster metabolism to aid in body fat loss when at rest.

How much protein do I need?            

For those that are wondering how much protein you should incorporate into your diet is dependent on the specific goal that you are reaching for.  According the American College of Sports Medicine, the recommended daily protein intake for athletes is 1.2 – 1.8 grams per kilogram of body weight to achieve increase muscle mass along with resistance training.  Individuals that are less active will require less protein (0.8-1.0 grams)

Protein Power Foods include:

–          Lean Meat, Fish, Poultry

–          Eggs (Egg Beaters/Egg Whites)

–          Nuts

–          Peanut Butter (Low Sodium)

–          Soy

–          Beans

–          Greek Yogurt

–          Quinoa

If you would like more specific information regarding your needs, consulting a Registered Dietician or Certified Specialist in Sports Dietetics/Fitness professional can provide you with personalized guidance.

Stay FiT with iCardioFiT!

Reggie Laroche

The Clinical Exercise Physiologist


The Loss of CuRioSiTy as we Age…

On December 31, 2008 I became a father.  The world of fatherhood was something that was very new to me and something that I felt I wasn’t ready for at the time.  It is now August 4th, 2010 and my son is now 20 months old (WTF).  When people used to tell me that “Kids grow up so fast” I never really believed them until now.

Anyways, the topic of this Blog is “The Loss of Curiosity as we Age” … Why and how did i come to this realization? Well I’ll get to that in a minute.  I feel, and as other parents can relate, that kids are NEVER TIRED!…EVER!! lol I think it’s best to be a parent while you’re young (Late 20’s, early 30’s) so you have the ENERGY to play with them.  I can tell that my son Justin is always trying to figure out this world he lives in and all the new technological gadgets that he sees.  And that goes with every other kid out there living in this new century.  I feel that when we are so young, we become very CuRiouS and InQuiSiTiVe about our surroundings that we think differently using our imagination in very unreasonable ways that don’t make sense at all to older individuals.  Examples like:  What if a car could fly? or What if I had a wrist watch like an iPhone where I can see someones face while they talk to me? (Random Thoughts little elementary kids can have) These crazy, off the wall type questions and ways of  thinking need to be fostered continuously and MAINTAINED before the curiosity/imagination goes away.

I feel that Great Teachers understand this one aspect in how we educate our kids and other teachers should definitely use this “Imagination Excitement” within our youth to help them keep “that” as they progress through their grade levels.  Why?? Because the NEXT Generation should ALWAYS be Smarter and INNOVATIVE than the PREVIOUS!  To many of you (Adults) who will read this,… the amount of time that we spend being curious everyday is very small, if we even do that at all.  Why is this?  it’s a WorD call RESPONSIBILITIES!  We have to worry about going to work and probably continuing our education at the same time, paying bills, keeping our kids on a routine throughout the day, or going on Facebook or Twitter or whatever else that prevents us from using our natural ImaGiNaTioN and CuRioSiTy.  And this is why it dissipates as we age.

I can write about this forever, so I’m going to end it with a challenge…

My hope and challenge to everyone is to spend 10 min/day to go back to how we used to be and start thinking of OFF the WALL type ISH! Forget about the Social Networking sites, etc and just sit there and think WHAT IF? I guarantee you that someone is going to be the next billionaire because of some random ass idea that they would have never thought about if they didn’t take the time to use their ImaGiNaTioN and be CuRiouS!

RoChE OwT!