Protein shakes and amino acids

"You are what you eat" is a famous quote. This applies to the "Average Joe" as for the athlete. Whoever exclusively of chocolate and fast food diet, his body instead of Super plus waste oil supplies comes quickly to its limits. Even the most sophisticated training plan is useless if the diet is not right. Proteins and amino acids have long been subject to not only the strength athletes. We show you new products and what else there is for endurance athletes.

Function of the proteins
Food proteins have two main functions. They provide the amino acids for several anabolic (building) processes, especially for the synthesis of structural and functional proteins and peptides. They can also be used for energy. Anabolic and catabolic (breakdown) processes run continuously to reduce old material and replace it with new.
After sporting loads on the scope or intensity exceed the level of previous activities, these processes take increased. The provision of energy from the degradation of proteins takes place during long loads (keyword long distance triathlon) or on a diet that is fed to a lot more protein than needed for anabolic processes.
Recommendations for protein intake of the German Nutrition Society (DGE)
Amino acids
Sin amino acids the building blocks of proteins. Essential amino acids must be ingested. These include, for example, valine, isoleucine and phenylalanine.
Lactose intolerance and now?

Proteins or carbohydrates which remains the best in shape?

New insights from Europe
Slight decrease with proteins?

Heidelberg / Berlin - For years, scientists are looking for the ideal
diet to protect against obesity. Times are the carbohydrates, fats and
proteins then again the focus of discussion. This also applies for the
purpose of avoiding weight gain after a successful diet. Because many
people can not look for a new weight to keep her diet bring permanent
and then even more pounds on the scale than before - the result is the
equally unpopular and unhealthy yo-yo effect.

As a study of the German Institute of Human Nutrition
Potsdam-Rehbruecke (DIfE) shows proteins appear in losing weight the
best long term guarantee success. Dr. Gunda Backes, nutrition expert
at PhytoDoc explains: "A scientific study of families from eight
European countries, could significantly help to clarify the links
between macro-nutrients, satiety, energy consumption and weight gain
since the first results. The protein content in food still seems to be
more important than carbohydrates with low glycemic index. "

Conclusion: Along with adequate exercise and a total energy diet seems
well adapted to the composition of the diet effect on our body weight.
While so far the recommendations of the German Nutrition Society the
main focus eV on a high-carb diet set, preliminary study results from
a European study suggests that a high protein content can protect
against obesity or reduce a (re-) gain of weight after a successful
diet can.

For more information on this topic, regarding the study can be found at:
(The nutrition expert. Published Dr. Gunda Backes their expert tips
monthly on Phytodoc you ecotrophology studied at Bonn University and
specialized in the Institute of Food Research, Reading (UK) and
Istituto di Microbiologia Agraria, Bari (I) She was, among other
things. Spokesperson of the German Institute of Human Nutrition
Potsdam-Rehbruecke (DlfE) and works as a journalist and consultant in
Berlin. http://www.nutricomm.de)

Basic Knowledge / proteins
Proteins or proteins are composed of amino acids. They are used as
animal protein found mainly in meat, fish, milk and milk products.
Good sources of vegetable protein include tofu, corn, potatoes and
legumes. Proteins provide the cell not only structure, but are the
"molecular machines" that transport substances that accelerate
chemical reactions and play a role in defense against infection.

The glycemic index (GI)
The glycemic index or GI is a measure of blood sugar levels. It is
triggered by carbohydrate-containing foods. The GI indicates the
extent to which a carbohydrate-rich foods the blood sugar above normal
raises. For the blood sugar levels by glucose was set equal to 100. A
GI of 50 means that the blood sugar rise of this food, only half of
the increase in glucose makes. A high GI has a high insulin secretion
and slows down according to the fat burning. Foods with a low GI,
which does not pollute the blood sugar levels are, therefore, highly
recommended.

Information about the study can be found at:

The Internet portal offers health conscious consumers scientifically
sound and comprehensive information about the topic health,
prevention, treatment plants and natural remedies. The topics are
intended for patients, physicians and health practitioners. The
PhytoDoc information to assist consumers in their decisions to choose
alternative therapies and drugs to have symptoms of illness in a
holistic manner and deliberately set on health care.

Healthy nettles are not weeds

Nettles and Health
Nettles: weeds for gardeners, healthy food for gourmets

Nettles are at most garden owners as a weed, but the wild plant is
also popular as a food and it will be the nettles also attributed
several positive characteristics on health.

The aid info service - Food, Agriculture, Consumer protection e. V.
has in a recent press release on the merits of the currently pointed
sprouting everywhere nettles. Thus, according to the information
service especially from the young leaves of the common weeds,
particularly healthy gourmet meals create variety.

Processing of nettle as salad, vegetable or tea
The 'aid' service 'is recommended as the combination of young nettle
leaves with finely-sour dandelion, sorrel and wild garlic for a
delicious wild herb salad. But let also for processing into nettle
soup and as a bonus in the pancakes, scrambled eggs or butter using
the herb supposed weeds, said the aid expert. Also recommended is,
according to aid the preparation 'service as a vegetable. Here, the
leaves should be according to the information service similar to
spinach, blanched first in boiling salted water, chopped after casting
and then heated briefly together with sauteed onions. Experts
recommend to taste the nutmeg, salt and pepper if needed and a squeeze
of lemon juice. For the flavor of the vegetables can be refined with a
little cream. Besides by the aid recommended preparation 'service as a
food, the dried nettles are brewed as a tea, with this rumored
particularly many positive attributes such as the promotion of
metabolism and the relief of urinary tract problems, constipation,
diarrhea, stomach and kidney weakness, rheumatism and gout, be.

Nettles healthy supplement to the diet
The current season is loud "infodienst aid" especially good for
nettle-gathering, since the first approximately 20 centimeters tall
plants unfold in the spring of the best taste. Later in the larger
plants are mainly the shoot tips suitable for processing as food. The
nettles are primarily due to their high content of flavonoids,
minerals (magnesium, calcium and silicon), vitamins (vitamin A,
vitamin C), iron and protein (more protein than soybeans) a healthy
supplement to the diet. To avoid the unpleasant burning nettle hair,
the experts recommend nettles wrapped in a cloth and wring strong,
they showered thoroughly under running water to blanch or as
described. Besides the use as food or tea, nettles are also processed
into tinctures and applied to the scalp as a hair loss reducing effect
of them is assumed.

Thanks to protein shake fitter and leaner!

Maybe some of you have some misconceptions about protein shakes.
Images of muscle-bound bodybuilders may come before your inner eye, or
even the myth of illegal or unhealthy substances.

But because we want to take the fear! Because the available drugs on
the German market are perfectly safe! They are subject to strict
quality standards.

And protein is very recommended if you want to do sports and support
your training. Because to build new muscle without protein the body
needs it will not work! Even if you go on a diet, then you should
ensure there is sufficient protein intake. Otherwise you get mainly
through meat and dairy products (especially cheese).

Just so vegetarians can also benefit from the supplement with protein
shakes to ensure a balanced diet. This is straight from distress then
when you started to get more exercise. And both the diet-and-movement
should always be consistent, if you seek a lasting character change.

In addition, the protein shakes an unbeatable advantage: they saturate
quickly. Directly enjoyed by the sport, you can avoid bingeing. And
when it comes to taste, not just the powder undrinkable, but partly
also really delicious, the varieties are of chocolate, vanilla or
strawberry over cappuccino to fruit selections.

Another tip for preparation: If you mix in the blender milk, protein
powder and frozen fruit of your choice, then you get on top of that
summer and a delicious drink that taste is what you, good for the body
and will do you good!

For building muscle, it does not need protein shakes

Too much protein shakes sometimes strain the kidneys.

- Users of gyms usually need no extra protein drinks to build muscle.
"The normal recreational athlete needs no such thing," said Antje Gahl
of the German Society for Nutrition (DGE) in conversation with the
dpa-service topics. "The body needs about 0.8 grams of protein daily
per kilogram of body weight," Gahl said.

Hard training helps, not protein shakes ever. The body gets the
protein he needs and puts the rest of the body as fat.

This quantity, the rich to build muscle, could accommodate athletes
of the normal diet. Ambitious amateur bodybuilders who are also
focussing on protein shakes, must, according to Gahl but have no fear
of harming themselves with it: "The protein supplements are generally
not harmful if the dose is too high."
Excess protein is fattening

Up to 2 grams of protein per kilogram body weight per day are quite
feasible, without adverse effects are expected. This corresponds to
about 120 grams a day for women and 140 grams for men. When the body
is getting enough power on the normal diet and the muscles do not need
more protein, your body store excess protein as fat reserves, Gahl
said. Athletes should not overdo it: "More than 2 grams per day per
kilo of weight to be classified as a concern of doctors and
scientists."
Bone damage

It could thus lead to permanent kidney damage. And then the body
differs from more calcium in the urine. The long term affects it
negatively affect bone health. "Who protein shakes back and just
resumes, but have no fear of side effects," Gahl said. The shakes
strain at moderate consumption after exercise less the body, but
rather on the wallet, "This is also a business. The powders are
sometimes offered expensive, while the ingredients are very cheap
ingredients, "said the expert. For the body, play it anyway no matter
whether the protein shakes or from the normal diet is.

Nutrition Mammoth leg with olive oil

Returning from the hunt. Life in the Stone Age, here in an
illustration from the 1930s was marked by constant struggle for
survival. - Footwear: akg

The nutrition researcher Andreas Pfeiffer recommends combining
stone-age diet and Mediterranean diet.

Life in the Stone Age was no picnic. As we know from people who still
live as hunter-gatherers in the Amazon, Australia and the Philippines,
the diet consisted largely of fruits and roots, besides from all that
lent the wildlife Sun Larvae, worms, frogs - mainly proteins. A
growling stomach was obviously for Stone Age people of everyday life.
This is also suggested that the body weight of today's "Stone Age" is
hard on the border of being underweight.

Nevertheless, the "Stone Age Diet" their merits, Andreas Pfeiffer,
says nutrition expert at the Berlin University Hospital Charité and
the German Institute of Human Nutrition in Potsdam-Rehbruecke.

Pfeiffer spoke last Sunday at the event series "Cosmos and man" of the
Charité and the Tagesspiegel on "Stone Age Nutrition for Modern Times"
at Berlin's Gorki Theater in more than 400 listeners.

"Our metabolism works the same as it in the stone age," said Pfeiffer.
The body is programmed to combat the shortage, not to excess. Every
calorie is held.

And a battery of "gut hormones" makes sure that the reason will be
turned off while eating. Who feasting is happy. Anyone on a diet,
however, sets the torment irritability and bad temper. From hunger to
mention.

Until late in the evolutionary development of animal life can be
traced all the "eating" principle. Even worms to drink their fill.
With paradoxical consequences. Leaving aside, for example, the
nematode C. elegans are starving, they live longer by several times.
Why? Probably because its conditions to multiply, are not optimal, so
he must live for a while. However, a well-fed worm can reproduce - and
die early.

Genes from the Stone Age and food in abundance, the result is the
modern obesity epidemic. "Food is sometimes an unhealthy matter," said
Pfeiffer. And reminded them of the dangers of significant obesity such
as diabetes, atherosclerosis, respiratory problems, an increased risk
for some cancers, joint damage and gallstones.

Nevertheless, the physician recorded no black and white image.
Pfeiffer did not forget to mention that the life expectancy continues
to increase and decrease, especially in middle age brings health
benefits. "From 65 should decrease with more caution," he advised. A
little flab is not necessarily in this age of damage.

The three main components of the diet are proteins, carbohydrates and
fat. In the Stone Age diet proteins have an overweight, because meat
and fish are rich in protein. In the Mediterranean diet is an
important accent lies on the other hand, carbohydrates in the form of
pasta or bread.

Pfeiffer suggested to combine the advantages of both types of diet.
That means a lot to comment on the proteins themselves, but mainly
from vegetable sources. And secondly, the healthy fats of the
Mediterranean diet (olive oil) and lots of vegetables to put on the
menu. Carbohydrates from pasta and Co., as provided for in the
Mediterranean diet, one should reduce it. The researchers justified
this by saying that some people are marked on carbohydrates - their
metabolism tends to change in carbohydrate-rich diet toward diabetes.
On the other hand, is a protein-rich diet is not beneficial when the
kidneys are damaged.

From a variety of food from Pfeiffer advised more: raw food. Cooked
vegetables is more digestible. One example is lycopene, a healthy red
pigment in tomatoes. He is only extracted by boiling from the cell
walls of tomato. Even the Stone Age 12 000 years ago would have cooked
their food and so made digestible, Pfeiffer said. Perhaps even then
patronize beetle larvae.

"High blood pressure - what now" is the next event in the series
"Cosmos and Man" in the Gorky Theatre on 4 May at eleven clock. It
speaks Friedrich air from the Charité. Admission is free.

Amino acids help with depression!

28/04/2007 Scientific study shows positive effect of amino acids on
body and soul

The now renowned in the journal European Archives of Psychiatry and
Clinical Neuroscience, published results of a four-year research
project shows that depressive moods are linderbar by amino acids, now
shares the lead investigator with Professor Dr. Jürgen Spona. The
scientist is part of the advisory board of medical care and advice
portal www.qualimedic.de here the online consultation sports
nutrition. The study of the working group of Univ.-Prof. Dr. Jürgen
Spona, the longtime director of the Ludwig Boltzmann Institute for
Cellular Endocrinology, Vienna took place in cooperation with the
Department of Psychiatry at the Medical University of Graz and the
company Vita Logic. The province of Styria funded the research. An
imbalance of amino acids can lead to the reduction of protein
synthesis and resulting in fatigue, depressed mood, difficulty
concentrating and impaired immune defenses.

Amino acids are the smallest building blocks of proteins, explains
Professor Spona. A deficiency of amino acids is produced for example
by stress, disease or growth and aging processes, university professor
Spona makes clear. Through a controlled supply of amino acids, both
the physical and the mental capacity of the body strengthened so
Spona. He sees as a natural alternative to amino acids and at least a
supplement to traditional antidepressants. Increased availability of
neurotransmitters in the human body leads to a positive mood. While
modern antidepressants increase, which also often have side effects
result in the existing messengers to "chemical means" to make amino
acids the human body naturally enough building materials for the
synthesis of these neurotransmitters available. "The administration of
protein components can improve even severe depression in those
patients who have been treated with antidepressants," says Univ. Dr.
Jürgen Spona. This natural treatment is often not only allows a dose
reduction, but in many cases even discontinuation of psychotropic
drugs, patients Spona courage makes a university professor.