by Dr. Deedra Mason
Recent studies on alternative protein sources for muscle growth sent a strong message to Whey protein. What was the message? Pea Protein could be an adequate, if not equal to, protein source to whey for those that are looking to start an exercise regimen, or get back into the saddle after a long break from exercise.
Classically the go to protein for muscle growth is whey. For those that are conditioned and looking for future gains, whey is still the king of the jungle. However a new study from the J. of the international Society of Sports Nutrition found that Pea protein is a great alternative for those that want an ally other than whey to promote muscle growth.
Pea protein was shown after a 12 week study of resistance training to produce similar results, as those that took whey, for bicep muscle thickness. These findings were remarkable in study participants that had not previously worked out or were returning to weights. Pea protein may because of its amino acid profile, be suitable for maintaining muscle mass in later decades of life or to slow down the aging process in those that consume a sufficient amount of protein on a daily basis.
One reason pea is such a strong contender is its amino acid profile. Pea Proteins profile is beneficial, second only to whey and a viable option for those that avoid Whey. Pea Protein is rich in lysine just like Whey but also includes a higher percentage of arginine with nearly 9% of Pea protein being the NO pumping amino acid.
Arginine is a precursor to creatine, already used to a great extent, by athletes, for muscle growth and retention. While Pea Protein does not have the lysine and BCAA density that whey offers, the arginine does give it particular leverage. Real muscle gains come with regular and sufficient use (Greater than 25 grams per day for females and 35 grams per day for men) in combination with a healthy diet and exercise.
For a balanced approach to well-being, do not forget the importance of sleep and keeping to a schedule. Doing so is the KEY to mental focus and longevity.
3 days, 1 hour ago
Whether you’re seeking the ideal weight management complement or a delicious nutritional alternative, we’ve got the perfect four-day giveaway for you!
From now until Friday, February 20, you can enter the TLS® Instagram Your Shake giveaway for an opportunity to receive a free box of TLS® Whey Protein Shakes (in Vanilla flavor)! One lucky contestant will even have their recipe highlighted in the next edition of the “Shaking and Baking with TLS®” recipe guide!
To qualify, follow these four simple steps:
1) Follow @TLSWeightLoss on Instagram
2) Upload a photo of your TLS Shake
3) Write your TLS Shake recipe in the caption
4) Use hashtag #MyTLSShake
One winner will be announced each day at 4:00 PM EDT on the TLS® Instagram account through Friday, February 20, 2014! Winners are selected based on number of post likes, creativity of photo as well as the uniqueness of recipe. Each contestant can only enter once. Contest is open worldwide to adults 18 and older.
If you have any questions regarding the “Instagram Your Shake” giveaway, feel free to leave your message in the comments below!
1 week, 2 days ago
Heart disease is the top health risk for both men and women and the ailments associated such as high blood pressure, high cholesterol and even heart attacks are becoming more prevalent every day. Most people assume that heart disease is something that they do not need to pay special attention to until they are much older, but the American Heart Association now recommends that heart disease prevention starts by the age of 20. If you have high cholesterol or if you’re a high risk candidate for heart disease and heart attack, you’ve likely had conversations with your healthcare provider regarding the lifestyle changes necessary to improve your health and reduce your risk of heart disease.
Smoking, drinking, eating an unhealthy diet and living a sedentary lifestyle are all the common factors that help contribute to heart disease. By reducing emotional stress, moderating alcohol use and quitting smoking you can immediately begin reducing your likelihood of developing heart disease. Obesity is one of the leading causes of heart disease,so increasing physical activity and eating right are also essential to its prevention. Increasing physical activity is also something that you can begin immediately that will help you to improve your health. It is not necessary to jump into a full blown exercise routine, even increasing activity by an hour a week can reduce the chances for developing heart disease. Changing eating habits can be hard
but once you know which foods to eat you’ll be on your way towards a heart-healthy diet.controlling portion sizes, choosing low fat protein sources and increasing fruit, vegetable and whole grain intake are important step to reduce build up of plaque and other heart disease related issues.
For some people making the suggested lifestyle changes above are enough to lower cholesterol and improve overall cardiovascular health. Unfortunately, for many of us we need added support in our battle against heart disease. In addition to a change in habits and lifestyle, supplements can also be very beneficial and is a vital component to heart health. It has been shown that levels of key protective nutrients decline as we get older. Because of this, one of the best things we can do for our cardiovascular system is to introduce supplementation into our daily routine. There are a few key ingredients that play a vital role in preventing heart disease related conditions.
Omega-3 Fatty Acids
Omega 3 fatty acids – found in fish oil – provide significant reductions in triglyceride levels and increase good HDL cholesterol. Omega 3 fatty acids are considered “essential,” meaning they are not made in the body and must be acquired through the foods we eat. Two crucial omegas 3’s – EPA and DHA – are known to slow the growth rate of plaque, maintain normal blood flow and lower blood pressure thus promoting overall cardiovascular health with 1 – 4 grams of daily use.
Also known as vitamin B-3 or nicotinic acid, niacin has been shown to significantly improve HDL (good cholesterol) and lower LDL (bad cholesterol). Well accepted as treatment for high cholesterol, niacin is one of the most powerful ingredients for heart health and has the ability to increase HDL by 15-30% whilereducing triglycerides by as much as 50% when taking just 500 mg daily.
Red Yeast Rice
Red yeast rice supplements come from the rice that is fermented with Monascus purpureus
yeast. This extracts has been shown to lower bad LDL cholesterol and triglyceride levels which helps to improve blood flow and reduce the risk of heart attack. In fact, red yeast rice contains a substance – monacolin K – that is similar to the active ingredient in cholesterol lowering drugs such as lovastatin.
Coenzyme Q10 is produced by the body and is necessary for basic cell functioning. The role of CoQ10 in the heart is similar to the role of a spark plug in a car engine. Just as a car can’t function without that initial spark, the heart can’t function without CoQ10. People found to have any sort of heart disease are known to have low levels of CoQ10. With as little as 50 mg daily, Coenzyme Q10 is known to reduce systolic and diastolic blood pressure and improves oxygen supply to the heart thus making sure your heart stays healthy.
The good news is that we can start our improving our heart health today. Make eating healthy and being active part of your daily routine. A daily routine of supplementation is also going to reduce risk factors or help with the treatment of heart disease related conditions once they are identified. But, one thing to keep in mind when starting a supplement routine is: check with your doctor before using supplements, as some may interact with other prescription medications you currently take. The best thing about improving or maintaining cardiovascular health is that small changescan be made daily instead of several big changes at once. Small changes can add up to big results, take a walk instead of having a cigarette, try a green salad instead of fries, drink water instead of soda or simply skip salt. Small and basic steps can have dramatic effects.
1 week, 3 days ago
Valentines Day is right around the corner. Whether you’ve planned a hot date with your man or a night out on the town with your girls, chances are your night includes dinner.
Most restaurants have huge menus, so deciding on a healthy dish is often overwhelming. Use the below guide as a reference for ordering TLS-friendly.
2 weeks, 1 day ago
By: Dr. Deedra Mason
We have under estimated the importance of such a small step!
This is why Probiotics are part on my "Basic 5" for wellness.
What you should know: Healthy gut bugs improve physical AND mental wellbeing,
Did you know you have three pounds of bacteria in your gut? Or over 300 different species? They all have a job, and that is to keep you healthy.
You need to "weed & feed" your gut. It's all about terrain: The "issue is the tissue".
Probiotic bacteria have many more functions than digestion. They trigger immune system reactions throughout the body, including activating T-cells.
Why would you take a probiotic?
If you have had exposure to antibiotics, you may want to consider a probiotic supplement.
If you suffer from chronic colds or your immune system needs a boost. Even if the thing that gets you down is allergies.
If you are a breastfeeding mom, numerous studies support the benefits of supplementing baby’s milk or formula with probiotics to enhance their response to allergens, and reduce risk of eczema and even asthma.
Probiotics may treat or prevent ulcers, irritable bowel syndrome, Crohn's disease, ulcerative colitis, inflammatory bowel disease, and other gut inflammations that occur from a lack of sufficient probiotics.
Many food allergy patients, including celiac patients, benefit from adding probiotics.
Patients that eat poorly or have a diet of mostly low fiber, processed foods may have an "overgrowth" of pathogenic bacteria to overwhelm the good guys and diminish colon function.
Remember: your gut is a battlefield! Defend yourself today!
2 weeks, 1 day ago