Health & Nutrition

Do you remember your mother telling you to finish your glass of milk before you could be excused from the dinner table? Did she also tell you to finish your plate of spinach if you wanted muscles like Popeye? Good old Mom; she was right, you know! Research has always supported the health benefits of including calcium and certain nutrients into our daily meals. Research findings also support the role that protein plays for living a healthy lifestyle. As we age, keeping adequate amounts of protein in our diets is necessary for bone health.

The Bony Facts

Bone is a living tissue, and it’s responsible for supporting and protecting other organs as well as storing minerals and helping us with movement. As we age, it is inevitable that we feel the effects of daily stress and wear and tear. For example, your back might ache after sleeping or a knee might throb after a daily jog. Mother Time can’t be stopped from visiting, but you can prepare for her arrival. Being proactive is one way to insure that your bones will last a lifetime. To prevent bone weakness and density loss, consuming the right amount of protein as well as exercise and living a healthy lifestyle are recommended.

What is Osteoporosis?

According to the US Department of Health & Human Services and the Office of the Surgeon General, each year an estimated 1.5 million individuals suffer a fracture due to bone disease. Osteoporosis is called a silent disease because people often don’t know that they have it until they break a bone. As we age, our bones lose density or mass. As a result, bones become weak and may break more easily. The facts presented by the Surgeon General suggest a serious problem.

Here are just a few findings, according to the US Department of Health and Human Services:

- There is documentation that cites alarming high numbers of bone fractures in the elderly. These accidents are primarily caused by bone disease. The most common cause for breaking bones is Osteoporosis.

- Hip replacements and reports of people over age 50 having to go to an emergency due to a broken hip is close to 10 million individuals in the United States alone.

- Researchers are predicting a rise in osteoporosis and the risk of developing it as we age is a 50% chance.

- It affects all genders and although it is more prominent in women, it can also strike men.

Osteoporosis puts you at a greater risk of breaking a bone from having a minor fall, bending to pick up something or doing something as simple as sneezing. These minor accidents or everyday movements can cause a fracture, and this is serious. Like your mother told you, the best time to build strong healthy bones is in childhood, but lifelong calcium intake can help to make up for any early deficiencies.

The Surgeon General recommends eating vegetable protein sources like beans, nuts, seeds and green vegetables. These are the most favorable sources of protein to insure bone health. Vegetarian diets should be designed so that adequate protein intake is consumed. Grains, rice and potatoes are not enough.

Experts also say that supplements or some animal products may help in maintaining muscle and bone mass. It will also prevent frailty. Keep in mind that the diets should be designed for the elderly. Animal products should not be the major source of protein in the diet.

Studies on Protein intake

This research study was conducted over a 7- 10 year period and followed 1000 elderly women. The study found increase bone loss and risk of hip fracture in those with a higher ratio of animal protein to vegetable protein in their diet. The scientists concluded that protein requirements were necessary for maximizing bone health, but most of it should be derived from green vegetables, beans, nuts and seeds, more than an animal source.

Another study undertaken, compared protein intake with bone mineral density in the heel in 75 year old women. They discovered at a later age, a higher range of protein intake (above 80 grams a day) contributed to better bone density. Their study supports the importance to insure adequate intake of protein as we age.

Conclusion

Protein should be a part of our daily diet for many health benefits, including good bone health. Animal products should not be the only source of protein. Green vegetables, beans, nuts and seed provide a great source, especially for the elderly. Protein supplements can be included in our maintenance program, but it alone does not insure good bone health. Vitamin D and other nutrients are often recommended because they help as we age in our digestive efficiency. They also maximize the absorption of nutrients that we have in our diet. Exercise will help to maintain muscularity in later years.

Make no bones about it; our bones are living tissue that helps us function daily. Our organs, and other tissues and body parts rely on it for support and functioning. Like our appearance, with time the bones change and it’s a natural process that can’t be prevented. From the time we are born, our bones are changing. The loss of bone density is inevitable, but we can insure a lengthy life of good bones if we start early on a diet of calcium and protein. If we provide them with a little help and daily maintenance, we have the capability of having them last us a lifetime.

The myth that all athletes need extreme amount of protein in their diets will just not go away. There is a secondary myth that goes along with that myth which says that athletes do not need to eat carbohydrates. Protein is important in the diet, however so are the other nutrients. Finding the right balance in the diet is important not only to fuel the body before and during the workout but for proper recovery afterward. A diet that is too high in protein can actually hurt the athlete’s performance and can lead to dehydration and other serious problems.

The average person needs to have about .6-.8 grams of protein per kilogram of their body weight; however an athlete will need slightly more. The increase will take into account the increased lean muscle mass of the athlete and the need for more energy, however if the protein is being added in place of complex carbohydrates, there might be a bigger problem overall.

There are typically two types of elite athletes, the endurance athlete and the strength athlete. The endurance athlete will automatically gravitate to the higher carbohydrate, lower fat diet, knowing that they need the carbs to stoke up their energy stores and keep their body moving. The strength training athlete however will typically go for a high protein diet thinking that it will build muscle faster – which may not be as true as he thinks.

The muscle burns energy simply by existing. One pound of muscle burns between 40 and 120 calories per day, simply sitting still (On a related note, one pound of fat only burns between one and three calories per day). When the strength athlete starts working out, obviously there will be a need for energy- the muscles will turn to glycogen which is stored as energy there. Glycogen also helps the muscles to retain water. During a high intensity workout though, the demands are going to exceed the glycogen stores and the muscle will need additional energy sources. Fat and protein cannot be oxidized fast enough so the body will need carbohydrates to fuel the hard working muscles.

High protein can hurt overall sports performance in several ways. First, it depletes glycogen from both the muscles and in the liver. Second, it can lower the endurance- once the glycogen stores are burned out, the workout is over if there is no additional source of energy in place. Third, it can hamper your maximum effort. Not only can you not work out as long, you cannot work out as hard. High protein diets before a strenuous workout can also cause extremely low blood sugar- hypoglycemia.

The athlete’s diet should consist of about 55-65% complex carbohydrates, 25-30% fat and 12-15% protein. However, there are some that would say that the fat count is too high and that the protein amount is too low. Tweaking these numbers for individual needs and performance should be done within reason. However, the protein intake should stay in the 20-35% range and never go higher than that upper limit.

High Protein and Possible Dehydration

Another way that a diet that is too high in protein can hurt an athlete is by increasing the risk of dehydration. It is estimated that three of every four adults in the United States are chronically dehydrated. It is also a known fact that a loss of just 2-3% of the body’s water could negatively impact both cardiovascular health and athletic performance.

A study was done with athletes, giving them a diet that was for a 150 pound person. The athletes were split into three groups, a low protein, a moderate protein and a high protein diet group. In the high protein group, the diet consisted of about 246 grams of protein or about 30% of the overall daily calories (typical of the average high protein diet plan). The study found that as protein consumption went up, hydration levels went down. Other tests showed an elevated amount of blood urea nitrogen (BUN) which is consistent with abnormal kidney function and also showed much more concentrated urine in the high protein group.

Dehydration can be very serious, not only for the athlete but for others as well because it can cause electrolyte imbalances which can impact the rhythm of the heart and possibly lead to heart attack.

When eating a high protein/low carb diet the metabolism changes to a state called ketosis which also occurs in diabetics who are not following the right diet. In ketosis, the body is not burning carbohydrates for energy, but is using fat instead. The fat is broken down into carbon based materials called ketones which are then released into the blood stream. Ketosis suppresses the appetite; however, it also increases the urine output and can also lead to dehydration and electrolyte imbalances.

The Right Balance

Increasing the amount of fluids that you consume no matter what type of diet you follow is a good idea, however if you are eating a higher protein amount, it is vital. You need to make sure that you are getting enough protein to not only maintain lean muscle mass but to continue to build it as well. If you do not have enough protein in your diet, your muscles will end up destroying themselves in their effort to build and repair; you will lose not the fat and flab that you want to get rid of, but your lean muscle mass instead.

Whey protein supplements can be a beneficial way to keep the lean muscle mass that you want to build- because it contains the amino acids that you need. After your work out, the muscles will continue to synthesize protein for up to twenty four hours so it is important that you restore protein supplies right after a workout. Whey is most like skeletal muscle and has high levels of both arginine and lysine which can stimulate the release of a growth hormone that is a naturally occurring alternative to steroids. It also has glutamine which protects against fatigue and overtraining.

In addition to whey protein there are other supplement types which are available in a number of strengths and flavors that have high quality protein, low calorie counts and zero fats.

One of the most important things that our body needs in order for survival is one special macronutrient: protein. Protein is essential for the growth, recovery and regeneration of muscle tissue, and without protein, we would die. This has been proven, with a number of diseases and other illnesses proving to be directly related to protein deficiencies.

Not only can protein deficiencies cause malnutrition, not having enough of the right proteins in your diet can lead to such health issues as colon and breast cancers, cirrhosis of the liver, heart disease (as well as low blood pressure and a low heart rate), and countless other problems. One health issue that is caused by protein deficiencies is thrombosis. This is a condition that has been heard about much in the news lately, with a number of airline passengers actually dying because of it.

Protein contains amino acids. The body is able to build and use thousands of amino acids, but there are 22 essential and non-essential amino acids that can only be found in healthy food sources, with animal foods providing the largest amount of protein per serving. Some vegetables are also good sources of protein, especially beans.

Dietary Sources of Protein

When you are eating a healthy, well-balanced diet, you should be getting the right proteins, and enough of them, to maintain a strong and healthy body. Eating the right diet, and getting plenty of protein, will help you to avoid a number of serious health issues, even the ones mentioned above.

There are a number of delicious foods that you can incorporate into your diet to get the protein you need, and these foods are good for you too. Some of the tastiest foods that are really protein-packed include:

Nuts – Everyone loves nuts, and even though many people think of them as just a tasty snack, they are an exceptionally good source of protein. Of course, if you want nuts in your diet, the healthy way to go is to get them unsalted. They’re better like this anyway, because you don’t have all that salt taking away from the natural flavor of the nuts. And, make sure that your servings of nuts are small, because they are loaded with calories. To avoid extra calories when using nuts as a source of protein, try eating almonds instead of cashews, which are just as high in protein, but lower in fat and calories.

Peanut Butter – This kind of goes along with nuts. Because peanut butter is made from peanuts, which are high in protein, it only stands to reason that peanut butter is also an excellent source of protein. You can get a double shot of protein if you eat a peanut butter sandwich made with whole grain bread. It can often be difficult to get kids to eat healthy foods, but by giving them peanut butter sandwiches (if they won’t eat whole grain bread, get the new whole grain breads that look and taste like white bread), you can be sure that they will be getting the protein they need to build strong muscles and have plenty of energy for playing.

Beans – Just about every type of bean, from black beans to kidney beans, are loaded with protein. In fact, one of the foods that is highest above all others in protein is a bean: soy. And, because it is a vegetable protein, it is great for people with allergies. So, enjoy your beans and wieners, because you are getting a meal that is absolutely packed with protein.

Meat, Fish and Poultry – All of these foods are great dietary sources of protein. A regular six-ounce serving of any cut of beef provides about seven grams of protein. Of course, if you are really health conscious, you will choose lean cuts of meat. Pork, poultry and fish also provide at least seven grams of protein per serving.

Milk Products – Here is one of the best dietary sources of protein. Whey and casein, proteins used to make protein supplements, are milk derivatives, and are some of the most popular sources of protein supplements. And, with milk products, you have so many delicious options, such as cheese, cottage cheese, yogurt, or just a plain old glass of milk.

Types of Protein Supplements

There are many sources used for protein supplements, and even if you have food allergies, there is still a protein supplement that will work for you. There are many types of protein supplements, snack bars, including powders, liquids and capsules, which can be used as snacks and meal replacements. Some of the types of proteins used in supplements include whey, soy, casein and rice.

Whey Protein – Because it contains all 22 of the essential and non-essential amino acids, whey is considered to be a complete protein. Whey is a milk derivative, and is a bi-product left over from the cheese-making process. Because it is a milk protein, people who are lactose intolerant, or allergic to milk, should avoid whey and opt for a different source of protein, such as soy or rice.

Casein Protein – This is another milk derivative. Actually, casein is what whey protein comes from in the first place. But, because it is a milk sugar and not a milk protein, most people who are lactose intolerant are able to easily digest casein.

Soy Protein – Soy is a great alternative for vegetarians, and people with intolerances or allergies. Soy protein is another complete protein, and it contains no saturated fats or cholesterol. It also has a low glycemic index, so it will not cause a rise in blood glucose levels. Some people may find that they are unable to digest soy well, and may want to try another one of the popular types of supplements.

Rice Protein – Here is a protein that is hypoallergenic, so it is ideal for people with allergies, and those who are lactose intolerant. It is gluten-free, and is great for dieters, because it is low in fat and carbohydrates. Rice protein is available in powdered form, and works well in most recipes.