Weekly Nutrition Tip #19
Tip #19
How To Manage Your Macronutrients
by Dr. John Berardi
Are you more likely to be able to decipher ancient Greek texts than figure out how to construct a diet containing 30% protein, 50% carbohydrate, [...]
Some Nutrition Information For Young Athletes
Good nutrition is important for young athletes and is essential for health, performance, and normal growth.
Amanda Leonard, M.P.H., R.D., a pediatric sports nutritionist at the Johns Hopkins Children’s Center, recommends a young athlete’s diet should contain 20-30% calories from fat, 50-65% calories from carbohydrates, and 15-20% from protein. She also says that endurance training [...]
Alpha-lipoic Acid
Alpha-lipoic acid (ALA) is a naturally occurring compound that is synthesized in small amounts by the human body. ALA works together with other vitamins C and E. It is important for growth, helps to prevent cell damage, and helps the body rid itself of harmful substances.
ALA contains an asymmetric carbon, meaning there are [...]
Branched-Chain Amino Acids
The branched-chain amino acids (leucine, isoleucine, and valine) constitute approx one-third of skeletal muscle protein. Research has shown that of the three branched-chain amino acids (BCAAs), leucine plays the most significant role in stimulating protein synthesis. This suggests amino acid supplementation may be advantageous for the exercising individual.
A few studies have reported that [...]
Protein Requirements and Sources
Currently, the US Recommended Daily Allowance (RDA) for protein in healthy adults is 0.8 g/kg (0.36 g/lb) of body weight per day. Unfortunately, this does not take into account exercise, which adds several levels of complexity. Some factors that need to be considered include protein quality, energy intake, carbohydrate intake, mode and intensity [...]
