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David Dowdell asked:




If someone told you muscle building was easy then they lied to you. If this were true then everybody would have a solid muscular frame. Most people don’t achieve the benefits muscle building has to offer because they don’t realize it takes time and effort. If you’re one of the few people that understands it takes dedication and time to increase your body size then you are ready to take the next steps.

1. Protein: One of the most important steps in muscle building is your diet. You have to eat in order to grow and if you don’t have adequate protein in your diet then you will not grow. You should eat at least 1 gram of protein per pound of body weight each day. Protein is the building block of your muscle and if you can’t get at least 1gram of protein per pound every day then your goals will be cut short.

2. Weight Lifting: Another important step is weight lifting correctly. Everything should be done properly from your workout routine to the actual exercises you perform. Also, your entire body should be getting worked out when you perform your workouts. The most effective muscle building exercises are compound movements which are exercises that require your body to use more than one muscle. Include the bench press, squats, dead lifts, and military press in your workout routine. All 4 of these exercises are compound movements.

3. Rest Time: Make sure you don’t over train because this will not help you achieve your goals any quicker. You have to give your body enough time to rest and recover from from your workouts.

Stay consistent and follow these 3 steps correctly and your muscle building results will show.

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Jim Duffy asked:




HIV (human immunodeficiency virus) is the virus that leads to AIDS (acquired immunodeficiency virus) and works by slowly destroying the body’s own immune system leaving it open to any virus that may be encountered. Normal infections and illnesses that would be fought off by the body become life threatening. It is estimated that up to 75% of the people who are infected with HIV may go for as long as ten years before showing the first signs or symptoms, and there are some indications that those who might be potentially infected are not being well informed of their need to be tested in light of potential symptoms. These include persistent and chronic yeast infections, abnormal pap smears and pelvic inflammatory disease (Source: MacLean, Ed. 1993). It is important that everyone who is sexually active be tested to be sure of their status and know the warning signs for HIV infection.

Once you find out that you are HIV positive, it is not the death sentence that it was once thought to be, and you can live a full and productive life if you make a few changes. Of course, you know that you will have to change a lot of the attitudes and practices that you have about sex. You will no longer be able to donate blood. You will need to make decisions about who you inform and who you do not. Medications can be very helpful in keeping you from developing AIDS or succumbing to simple illnesses, but diet may be just as important in maintaining your health. Always discuss dietary guidelines with your physician before making any nutritional changes.

Diet Needs and Nutritional Aggression

There are medications that are recommended for HIV infection, and they may actually do more than extend the battle; they may even give a better quality of life to those who are infected. Dietary supplements and better nutrition may be the key to this improvement, according to a study completed by the John Hopkins School of Hygiene and Public Health in Baltimore. There is a three-pronged view of nutritional boosts that might go the farthest toward keeping the health level steady and stable and preventing some of the complications that can come with HIV. These three are:

- Hydration
- Increased calories
- Protein

Hydration: Fluids are important for everybody, regardless of their health status. The body needs to have a balance of fluids, and when there are too many there is the potential for electrolyte imbalances. The electrolytes keep the body and its functions in check – if there is an electrolyte imbalance, the body’s signals will start getting crossed, causing problems that can range from slight confusion to heart irregularities. If there is too little fluid, the body can become dehydrated. Dehydration can be a very serious condition for those who are HIV positive. Fluids are the method with which all of the micronutrients, as well as medications, are transported throughout the body. If you do not have enough fluids in the system, the body will not break down the medication. Aiming for six to ten glasses of fluids per day (the best bet in this case are those that contain some calories, including juices and such) is of the utmost importance. Try to avoid coffee, sodas and alcohol because they can cause or exacerbate dehydration.

Better and increased calories: Not only do you need the energy that the increased calories give you, but those who are HIV positive need the additional vitamins and minerals that come from these foods as well. While some of these nutrients can be supplemented, it is always best to get the majority of them from natural food sources.

Protein: Protein plays a role in every function and cell in the body, including the immune system, something which is a major priority for those who are HIV positive. Antibodies are proteins and adding extra protein to the diet insures that they are strong and plentiful. Not only should you increase the amount of protein that you are getting from healthy food sources, you may also need to supplement. Again, you need to make sure that you are getting plenty of fluids because additional protein can cause dehydration as well. (Source: Healing With Vitamins)

Doctors suggest that in addition to supplementing protein intake, the HIV positive person should opt for 20 grams of protein per meal, choosing the foods that are the highest in protein each time. In between meals, snacks that are high in protein, including protein shakes and powders or protein bars, should be included. There are some guidelines to follow for these snacks and supplements in order to allow the immune system to stay at its top condition.

Protein bars should have between 5-10 grams of protein, however, they should have very few added sugars, because sugar, can deplete the immune system. Protein shakes and powders can be a quick way to get increased protein but should not include any potentially negative ingredients. (If you have chronic diarrhea, hydrolyzed protein is easier to absorb) (Source: Gottlieb, 2000).

Liquid protein supplement shots may be a good suggestion as well, as long as they follow these guidelines: high in protein and vitamins but low in sugar. They should also be easily absorbed by the body.

Whey protein supplements are a good option for those who are HIV positive for a variety of reasons. First, whey protein helps with the optimal intake of other proteins, fats, carbs, vitamins and minerals to support overall health. It is also a good source for immunoglobulins, which support the immune system. Whey protein increases glutathione, an antioxidant which also supports a healthy immune system. For those who are lactose intolerant, it might be necessary to use whey protein isolate rather than the concentrate because it has less lactose but all of the positive benefits.

Whey protein isolates are 90% protein, and in addition to boosting the immunity, they are an optimal source of amino acids. The body breaks down protein into amino acids, which are absorbed and then used to create new amino acids, enzymes and hormones for the many functions that it performs. The body can create a number of amino acids on its own, however, there are eight that it cannot. These “essential” amino acids must be supplied from food and supplements. These include leucine, isoleucine, valine, threonine, methione, phenylalanine, tryptophan and lysine.

References

Bill Gottlieb Alternative Cures: The Most Effective Natural Home Remedies for 160 Health Problems Orion Press United States of America 2000

Alice Feinstein, Managing Editor Healing with Vitamins: The Most Effective Vitamin and Mineral Treatments for Everyday Health Problems and Serious Disease Rodale Press United States of America 1996

Helene MacLean, Editor Every Woman’s Health: The Complete Guide to Body and Mind Fifth Edition Doubleday Book and Music Clubs Inc. 1993

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Will E Riggs asked:




Nutrition is the most misunderstood concept in bodybuilding, mostly by beginners. More beginners are acknowledging however that protein is needed to build muscle; this is a plus because if you do not give your body the amino acids it needs, it can steal it from the muscles, resulting in the breakdown of muscle tissue. This is called “catabolism”. But what happens to the body when the body receives an excess in protein though? The truth is it can be very toxic if you consume more protein than your body actually needs.

How much protein do you need? Isn’t the general rule of thumb 1g of protein per pound of bodyweight? If you are consuming less than that, does that mean the body cannot build muscle? If you consume more than that, does that mean the body will build muscle at a faster pace? These are all questions we have asked ourselves once in our lifetimes (or more). In reality, a nutritional diet that is balanced would incorporate anywhere from 12-20% protein of the overall caloric intake. In other words, about 1.5-2g of protein for every kilogram of your bodyweight (kg = lbs / 2.2); for non athletes, about 0.8-1.2g of protein for every kilogram of bodyweight. This is because muscle tissue is broke down into micro tears during resistance training, protein and amino acids then recuperate the muscle tissue.

So, would more protein automatically mean more muscle? The answer is no, more protein doesn’t mean more muscle. The body only uses what protein that is needs before manufacturing the rest as other elements or excreting them. When protein is the highest source of food, it isn’t used as much to recuperate muscle tissue (since it’s the most readily available nutrient) and is used more as glucose to supply the body with energy (needed before you can build muscle ). When protein is converted to glucose, it generates ammonia; ammonia is a toxic chemical that can cause fainting, dizziness, sickness, burning, or even death. The liver must then convert ammonia to urea to be excreted through urine, a phenomenon that demands a lot of water during high protein turnover; thus can increase the risk of potential dehydration.

When the body first receives its protein, it is converted into amino acids, the amino acids are used to make enzymes or make other proteins. If an insufficient supply of energy is available then the amino acids are converted to glucose, resulting in above. But what happens to these amino acids if there IS an adequate amount of carbohydrates and fat available for energy? Would it still be used as the dominant energy nutrient? As long as the correct amount of carbohydrate and fat is available (more carbs and fats in ratio to protein), amino acids usually won’t be used for energy; however, if you still consume an excess protein, it can still damage the liver and kidneys. Excessive amounts of amino acids are unnecessary the body, the body will take the amino acids that it needs and then strip the remaining amino acids of their nitrogen, the non-nitrogen parts of the amino acids can be used for energy, effecting the usage of carbohydrates and generating ammonia, or converted to fat. The remaining nitrogen that was stripped must be excreted by the kidneys and liver, causing negative effects to the liver and kidneys; thus can cause kidney stones or osteoporosis.

Bodybuilders and other competitive athletes that consume 2 and 3 grams of protein for each pound of their own weight are usually on anabolics and supplements that allow their muscles to absorb more protein. For the natural lifters, it really isn’t necessary. We’ll witness the same muscle gains as them, just with less negative effects that come with it (like kidney damage). Ideally, you’ll want during bulking cycles 50% of your total caloric intake carbohydrates, 30% fats, and about 20% protein. This doesn’t mean 100g of protein for a 100lb lifter, as mentioned; yet you have to eat over maintenance to gain muscle. So you should be eating enough total calories that you are getting enough protein and it’s being used to build muscle. Too little is unnecessary and so is too much. Don’t buy into the whole “more muscle” hype. For a 200 pound person, try to consume around 1.5-2g of protein for each kg of bodyweight, so around 150g should be sufficient. Try to use this formula.

Carbohydrates = bodyweight in KG * 4-6 (depended upon factors).
Protein = bodyweight in KG * 1.5-2 (depended upon factors).
Fat = bodyweight in KG * 2-3 (depended upon factors.

So if you are 220 pounds, this would be a good caloric intake:

100 * 5 = 500 * 4 = 2,000 calories from carbohydrates (500 g)

100 * 2 = 200 * 4 = 800 calories from protein (200g)

100 * 3 = 300 * 4 = 1200 calories from fat (300g)

This would bring your caloric total to about 4,000 calories. You could adjust depended upon metabolism, time of year, temperature, humidity, activity level (to name a few). With this formula you would still pack on muscle mass, without the expense of damaging your body.

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Lauren S Johnson asked:




Type 2 diabetes is a growing problem in the United States. Some of the major factors influencing this disease include obesity, poor diet, and lack of physical activity. Simply put, the cause behind type 2 diabetes is an unhealthy lifestyle. Over the years the concern with diabetes has grown larger because it no longer affects only adults. Ever since the number of children and teenagers affected with type 2 diabetes increased, more and more people began to take notice. One of the easiest solutions to the problem is healthy nutrition. Recent studies have shown that the consumption of whey protein could help manage and possibly prevent the onset of type 2 diabetes.

Whey protein is high quality and high biological value protein. It is a good choice for diabetics who need to carefully manage their food intake. Whey protein provides the body with the highest quality protein without the added fat and cholesterol. Majority of foods which are rich in protein essentially contain some amount of fat and cholesterol. These additional calories from fat are the culprits of obesity. By getting a lot of protein from whey, people lessen their calorie intake while at the same time gaining essential amino acids. Certain studies have also shown that whey protein helps control glucose levels and aids in weight management.

As you can see, whey protein helps in eliminating certain major risk factors for diabetes; such as obesity, poor nutrition, fat intake, and unstable glucose levels. It really makes no sense to continue with our poor eating habits given that we know their life threatening outcome. If a healthy diet and exercise is all that it takes to prevent ourselves from getting type 2 diabetes what are we waiting for? Diabetes is a serious disease and one way to prevent it is through nutritionally healthy whey protein.

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