Emma Nutrition

Simplifying the science through cooking and education. When I'm not on Mummy duties…


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Keep your eye on the health *PRISE* with whey protein

If your goal is to lose weight and maintain optimal health and fitness, the quality of your exercise and diet regimen matters more than the quantity, says Skidmore College exercise scientist Paul Arciero. The clear benefits of a multi-dimensional exercise regimen that includes resistance exercise, interval sprint exercise, stretching (including yoga or pilates), endurance exercise, and moderate amounts of protein consumed regularly throughout the day have been demonstrated by Arciero.

Arciero enlisted 36 female and 21 male volunteers between the ages of 35 and 57 who could clearly be described as out of shape. They exercised less than 60 minutes per week, had done noresistance training within the last ten years, and could be described as obese or overweight, with an average body mass index of 28.6 and average body fat percentage of 36.6.

Dividing his subjects randomly into three groups, Arciero conducted a 16-week trial in which all subjects consumed the same amount of whey protein — 60 grams daily — but exercised differently. One group was sedentary, another was called on to perform intense resistance training four times per week, and the third followed a multidimensional regimen that included resistance exercise, interval sprint exercise, stretching led by a yoga instructor, and endurance exercise.

When the trial ended, Arciero found that those who had followed the multidimensional regimen showed the greatest:

  • health improvements
  • reductions in body weight
  • reductions in total and abdominal (visceral) fat mass
  • reductions in waist circumference
  • reductions in blood glucose
  • increase in percentage of lean body mass

Interestingly, all groups showed improvements, even those who maintained a sedentary lifestyle during the period and simply ate the assigned daily regimen of 60 grams of whey protein. That finding supports an earlier study by Arciero’s team that found increasing the amount of protein in one’s diet to as much as 35 percent will tend to decrease total and abdominal fat.

To make the regimen easy for the public to remember, Arciero has coined the acronym, “PRISE.”

Protein

Resistance

Interval

Stretching

Endurance.

“After all, it’s about ‘keeping your ‘eye on the PRISE’ in order to achieve optimal health,” he says.

Have you experienced improvements in your health through whey protein or changing your exercise around?

Emma

Reference:

P. J. Arciero, D. Baur, S. Connelly, M. J. Ormsbee. Timed-daily Ingestion of Whey Protein and Exercise Training Reduces Visceral Adipose Tissue Mass and Improves Insulin Resistance: The PRISE Study. Journal of Applied Physiology, 2014; DOI: 10.1152/japplphysiol.00152.2014


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Vitamin C reduces exercise induced asthma

Vitamin C reduces exercise induced asthma aka broncho constriction or the decline of 10% or greater forced exercise volume within 1 second (FEV1). Dr. Harri Hemila from the University of Helsinki, Finland did a meta-analysis of Vitamin C studies and found that exercise induced wheezing, coughing and shortness of breath, known exercise induced asthma can be reduced by taking Vitamin C at a minimum dose of 200mg.

About 10% of the general population suffers from exercise-induced bronchoconstriction, but among some fields of competitive winter sports the prevalence can be up to 50%. In sports such as marathon running and skiing there is a 48% reduction in FEV1.

Vitamin C also halves the incidence of common cold episodes in people enduring heavy short-term physical stress.

Dr. Hemila concludes that given the low cost and safety of vitamin C and the consistency of positive findings in three randomized trials on EIB, it seems reasonable for physically active people to test vitamin C on an individual basis if they have respiratory symptoms such as cough associated with exercise.

Reference:
Vitamin C may alleviate exercise-induced bronchoconstriction: a meta-analysis. Harri Hemilä. BMJ Open 2013;3:6 e002416 doi:10.1136/bmjopen-2012-002416


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What are the best calorie counting and exercise trackers

Being a fitness gadget lover I get excited about a shiny new toy. It spurs me on to be a bit more healthy and to keep track of my diet and exercise. I’m more of a believer in a holistic approach than solely the simplistic principle of calories in versus calories out. I do however find it helpful to track my food intake. It makes me more mindful of what I’m eating, and gives me a little boost to see what exercise I’ve done that week. Not that its always recorded but its good to go back to it if I find myself slipping…so I’ve compiled this list of food and exercise resources that I have used or found helpful.

Food databases and calorie trackers:

Calorie King

Livestrong

Calorie Count

My Fitness Pal

FitDay

Spark People

Smartphone Applications:

Lose It!

Livestrong

My Food Diary

My Fitness Pal

MyNetDiary

Spark People

Body Fitness Free

MapMyFitness

Go Meals

You are your own gym (a personal favourite of mine!)

Physical activity aids:

Google Maps

Map My Walk

iTreadmill

Map My Run

Pedometers- New Lifestyles, Accusplit, Oregon

Accelerometers- Fitbit, Gruve, FitBug, Ki Fit

Heart rate monitors- Polar, Garmin

Any cool stuff missing? Let me know!


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Gym motivation

It’s quite possible I’ve never felt so lazy and unmotivated to get to the gym or do a workout!

Before Christmas I was running 4 times a week, mostly with my double pram, and I did ski for a week but in all honesty I spent more time drinking wine and eating cake than I did on the slopes! And although I’ve been for 2 runs in the last week I’m just not ‘feeling it’.

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So here I am trying to psych myself up for a gym session and instead I’m writing about it….and thinking how I should get some new trainers, or new running socks, or download a better workout…..but you know what? None of these things really make you fitter. Maybe a little more comfortable or less bored but they don’t provide your exercise mojo. That can only be found inside ourselves. I’m hoping I may have misplaced mine at the gym though. See you on the other side 🙂