Nutrition. Vitamins. You.
By Nicole Crane, BS, NTP Working out is hard work! Whether you get up early, hit the gym during lunch, or pound the pavement before or after dinner, exercise takes time and dedication. That hard work also comes with significant rewards and health benefits. Just …
Photo by Element5 Digital on Unsplash It’s true that men are more likely to lose their hair than women, mostly due to male pattern baldness. But ladies aren’t exempt from hair loss. Thinning hair and hair loss are also common in women, and these issues …
Written by Dr. Millie Lytle
If you have not thought of your protein consumption when you plan to exercise, here’s some great advice from Mille Lytle, ND. She explains how you can strengthen and build your muscles along with managing your protein intake.
When you exercise your body tears muscle cells. Protein repairs those cells and also rebuilds them. Protein in your diet will cause the muscle cells to become even bigger and more numerous to provide that definition you may seek. Consuming some protein, with a small amount of carbohydrate, within 20-90 minutes after exercise will help you build lean body mass.
As summer approaches, you may be one of many people conscious of your body weight; wanting less body mass from fat and more from muscle is attractive and healthy after all. Building lean body mass not only looks better but improves your metabolism so you burn more calories while at rest. A strong body improves stability, bone strength and endurance. Strength training is the use of resistance exercises such as weights, weight machines, pilates, yoga and calisthenics (push-ups, sit-ups and squats) to build lean body mass and burn fat. It is recommended a minimum of 2 times per week.
Recommendations for daily protein intake range from 10-35% of daily caloric intake depending on your level of activity. The average sedentary woman should consume 46 grams per day and 56 grams for men. Endurance athletes may require 50% more protein while body builders may require twice as much protein as people who don’t exercise. Adequate protein is crucial but too much animal protein, as too much protein may increase insulin-like growth factors setting you up for chronic illness such as cancer. The average American man is over-consuming meat by two to three times.
Protein can be consumed from vegetarian sources, animal sources and dietary powders:
1) in order to meet dietary requirements
2) if you have higher demand and
3) if you are trying to gain muscle mass post workout.
Photo by Jeffrey Betts on Unsplash I recently met with Dr. Millie Lytle at our Westbury location to discuss some tips on burning calories without any rigorous exercise. Here, Dr Millie simply explains how you can burn calories by stimulating your body’s energy with thermogenic …