How Protein Helps Weight Loss

The amount of quality protein in your diet is the single most important calorie that influences your metabolic rate, favorably influencing weight loss.  Quality protein also helps you sustain muscle during weight loss, improve muscle fitness, improve immunity, improve antioxidant function, build HDL cholesterol, and enhance insulin and leptin function – all of which contribute toward optimal weight management efforts over time. (more…)

Fish Oil Supplementation Boosts Muscle

The loss of muscle during aging is invariably associated with a decline in health.  A new study with older adults has found that supplementation with fish oil1 (DHA and EPA) can improve the synthesis of muscle protein.

The essential fatty acids, especially DHA, are well known for their role in cardiovascular health.  In addition to becoming part of the structure of cell membranes everywhere in your body, it is now recognized that they activate a wide array of genes.  This new study indicates that some of the genes that are activated help preserve muscle providing an anti-aging benefit.

 

Byron Richards, CCN

Training performance and recovery: Carbs

Carbohydrates seem to be a very misunderstood macronutrient these days. There are some who believe consuming any carbohydrates will make you fat and unhealthy, while there are others who consume absolutely enormous amounts of carbohydrates, believing them to be the key to health. In reality the truth, as usual, is somewhere in the middle.
While carbohydrates are neither evil nor perfect, they can be an excellent choice to help you train harder and longer, and recover faster. Consuming some carbohydrates before and after your training can have some incredibly powerful benefits which will help to maximize the results of your efforts. (more…)