Fw: DrMirkin's eZine: Protein during exercise?, faster recovery, more . . .

May 10, 2012

DrMirkin's eZine: Protein during exercise?, faster recovery, more .

.. .

> Dr. Gabe Mirkin's Fitness and Health E-Zine

> May 13, 2012

>

> You Do Not Need Protein during Endurance Exercise

>

> A study from California State University, Fullerton

> shows that taking protein during exercise does not help you race

> faster (Journal of Strength and Conditioning Research/National

> Strength & Conditioning Association, May 2012; 26(5):1361-5).

> A study from Denmark shows that taking protein during endurance

> exercise does not increase muscle growth (Medicine and Science in

> Sports and Exercise, September 2011; 43(9):1635-42). On the

> other hand, taking protein after you finish exercising helps you

> recover faster so you can exercise again sooner.

> MUSCLE TIREDNESS AND FATIGUE: Muscle tiredness and

> weakness during and after prolonged exercise are caused by lack

> of water, sugar, salt and calories. Your body stores very little

> sugar and an almost infinite amount of fat and protein. These

> studies confirm many other studies which show that you don't need

> to take protein during exercise to improve performance or to

> hasten recovery. You will recover faster by taking sugar and

> protein within an hour after finishing your exhausting exercise.

> Here's the recommended formula for taking food and drink

> during exercise:

> * LASTING LESS THAN AN HOUR -- fit athletes do not need to take

> any food or drink, except they may need water on the hottest

> days.

> * LASTING MORE THAN AN HOUR AND A HALF -- Take sugared drinks

> frequently.

> * LASTING MORE THAN THREE HOURS -- Take sugared drinks

> frequently, and eat the food of your choice (fruit or sugar-

> added foods such as whole grain bars, etc.), plus a source

> of salt. We use potato chips or peanuts. You cannot get

> enough salt in a drink because it would taste awful.

>

> ***********************************************

>

> Reports from DrMirkin.com

>

> Alcoholism

> http://www.drmirkin.com/morehealth/8820.html

>

> Sleep apnea

> http://www.drmirkin.com/morehealth/G166.htm

>

> Cancer of the colon

> http://www.drmirkin.com/morehealth/G210.htm

>

> ***********************************************

>

> Recovery from Intense Exercise: Part 2

>

> Last week I reviewed research on how to recover

> faster from intense workouts to become a better athlete.

> http://www.drmirkin.com/public/ezine050612.html

> During intense exercise,

> * you build up huge amounts of lactic acid,

> * use up your sugar stored as glycogen in muscles, and

> * damage the sarcomeres, the contractible part of muscles.

> This week's journals have two important articles showing that you

> recover faster if you stay active immediately after your workout,

> and that applying ice slows muscle recovery.

> The first study showed that exercising at low intensity

> helps you to recover faster from an intense workout than getting

> a massage, and massage helps you recover faster than resting

> (The Journal of Sports Medicine and Physical Fitness, April 2012;

> 52(2):122-7). The low-intensity exercise speeds your recovery

> by dropping lactate levels faster.

> The second study shows that applying ice to muscles

> after an intense workout slows the replenishment of glycogen in

> muscles. Hard workouts use up stored glycogen and when you eat

> any form of carbohydrate, you refill your muscles with glycogen

> (The Journal of Sports Medicine and Physical Fitness, April 2012;

> 52(2):158-64). The best time to eat sugar and carbohydrate foods

> is within an hour after you finish exercising because after that,

> your muscles do not respond to insulin as well and do not take

> in sugar and protein as rapidly. Insulin drives both sugar and

> amino acid protein building blocks into muscles to speed recovery.

>

> ***********************************************

>

> Does Eating Fast Increase Diabetes Risk?

>

> A study from Lithuania found that those who eat their

> food very rapidly are 2.5 times more likely to develop diabetes

> than those who eat more slowly. Diabetics are also more likely

> to be overweight and have less schooling than non-diabetics.

> (International Congress of Endocrinology and European Congress of

> Endocrinology in Florence, Italy, May 9, 2012)

> Here's the most likely explanation for the link between

> fast eating and diabetes:

> * Diabetes is an environmental disease caused by eating too many

> foods that cause a rapid rise in blood sugar.

> * Foods that do not cause a high rise in blood sugar, such as

> vegetables, whole grains and fruits, take longer time to eat

> because you have to chew them longer before you swallow them.

> * Refined carbohydrates are already broken down so that you don't

> have to chew them very long before you swallow them.

> * Whole grains are hard seeds of grasses that need to be cooked

> for a long time just to make them palatable and, even after being

> cooked, they must be chewed before swallowing. On the other

> hand, whole grains that are ground into flour are made into

> bakery products and pastas that require very little chewing.

> Whole grains cause small rises in blood sugar, while foods made

> from flour cause much higher rises in blood sugar.

> * Fresh fruits and vegetables are full of fiber and need to be

> chewed extensively before you swallow them. Cooked or canned

> fruits and vegetables have been softened and so require less

> chewing. They often have the high-fiber skins removed and sugar

> added.

> * Fruit juices and vegetable juices can be swallowed quickly and

> pass through the stomach very quickly, causing high rises in

> blood sugar.

> Thus, people who eat faster are more likely to become

> diabetic because:

> * they eat a higher percentage of processed and refined foods, which

> * cause higher rises in blood sugar, which

> * increases risk of diabetes

>

> ***********************************************

>

> Recipe of the Week:

>

> Shrimp Jambalaya

> http://www.drmirkin.com/recipes/jambala.html

>

> You'll find lots of recipes and helpful tips in

> The Good Food Book

> http://www.drmirkin.com/goodfood/index.html

>

> ***********************************************

>

> " Like " us on Facebook

> http://www.facebook.com/pages/Dr-Gabe-Mirkin-on-Fitness-Health/200757859968159

>

> Twitter

> http://twitter.com/DrGabeMirkin

>

> ***********************************************

>

> BACK ISSUES of the eZine from 2004-2011 are available at

> http://www.drmirkin.com/public/EzineList.html

>

> YOU ARE WELCOME TO COPY the e-Zine's contents for

> use in your own newsletter, company or club publication,

> BLOG or website. Please give proper credit and a link

> back to http://www.drmirkin.com

>

> The e-Zine is provided as a service. Dr.Mirkin's reports and

> opinions are for information only, and are not intended to

> diagnose or prescribe. For your specific diagnosis and

> treatment, consult your doctor or health care provider.

> For more information visit http://www.drmirkin.com

>

> We DO NOT sell, rent or give your e-mail address to anyone.

> http://www.DrMirkin.com

>

> Gabe Mirkin, M.D.

> 10901 Connecticut Avenue, Kensington MD 20895, USA

>

> To unsubscribe or change subscriber options visit:

> http://www.aweber.com/z/r/?zAwszEwstCxMLGysHGxMtEa0jCzMzIysHMw=

>

May 10, 2012

Thanks for this, Mark.

Very interesting reading. I also got that shrimp recipe and one called

Mushroom Nibbles.

Another neat web site to collect recipes from. I think I will subscribe to

it.

I also have Duke And The Dobtor but I think the Dr. Mirkin web site is a lot

easier for me to read.

DrMirkin's eZine: Protein during exercise?, faster recovery, more

> .

> . .

>

>> Dr. Gabe Mirkin's Fitness and Health E-Zine

>> May 13, 2012

>>

>> You Do Not Need Protein during Endurance Exercise

>>

>> A study from California State University, Fullerton

>> shows that taking protein during exercise does not help you race

>> faster (Journal of Strength and Conditioning Research/National

>> Strength & Conditioning Association, May 2012; 26(5):1361-5).

>> A study from Denmark shows that taking protein during endurance

>> exercise does not increase muscle growth (Medicine and Science in

>> Sports and Exercise, September 2011; 43(9):1635-42). On the

>> other hand, taking protein after you finish exercising helps you

>> recover faster so you can exercise again sooner.

>> MUSCLE TIREDNESS AND FATIGUE: Muscle tiredness and

>> weakness during and after prolonged exercise are caused by lack

>> of water, sugar, salt and calories. Your body stores very little

>> sugar and an almost infinite amount of fat and protein. These

>> studies confirm many other studies which show that you don't need

>> to take protein during exercise to improve performance or to

>> hasten recovery. You will recover faster by taking sugar and

>> protein within an hour after finishing your exhausting exercise.

>> Here's the recommended formula for taking food and drink

>> during exercise:

>> * LASTING LESS THAN AN HOUR -- fit athletes do not need to take

>> any food or drink, except they may need water on the hottest

>> days.

>> * LASTING MORE THAN AN HOUR AND A HALF -- Take sugared drinks

>> frequently.

>> * LASTING MORE THAN THREE HOURS -- Take sugared drinks

>> frequently, and eat the food of your choice (fruit or sugar-

>> added foods such as whole grain bars, etc.), plus a source

>> of salt. We use potato chips or peanuts. You cannot get

>> enough salt in a drink because it would taste awful.

>>

>> ***********************************************

>>

>> Reports from DrMirkin.com

>>

>> Alcoholism

>> http://www.drmirkin.com/morehealth/8820.html

>>

>> Sleep apnea

>> http://www.drmirkin.com/morehealth/G166.htm

>>

>> Cancer of the colon

>> http://www.drmirkin.com/morehealth/G210.htm

>>

>> ***********************************************

>>

>> Recovery from Intense Exercise: Part 2

>>

>> Last week I reviewed research on how to recover

>> faster from intense workouts to become a better athlete.

>> http://www.drmirkin.com/public/ezine050612.html

>> During intense exercise,

>> * you build up huge amounts of lactic acid,

>> * use up your sugar stored as glycogen in muscles, and

>> * damage the sarcomeres, the contractible part of muscles.

>> This week's journals have two important articles showing that you

>> recover faster if you stay active immediately after your workout,

>> and that applying ice slows muscle recovery.

>> The first study showed that exercising at low intensity

>> helps you to recover faster from an intense workout than getting

>> a massage, and massage helps you recover faster than resting

>> (The Journal of Sports Medicine and Physical Fitness, April 2012;

>> 52(2):122-7). The low-intensity exercise speeds your recovery

>> by dropping lactate levels faster.

>> The second study shows that applying ice to muscles

>> after an intense workout slows the replenishment of glycogen in

>> muscles. Hard workouts use up stored glycogen and when you eat

>> any form of carbohydrate, you refill your muscles with glycogen

>> (The Journal of Sports Medicine and Physical Fitness, April 2012;

>> 52(2):158-64). The best time to eat sugar and carbohydrate foods

>> is within an hour after you finish exercising because after that,

>> your muscles do not respond to insulin as well and do not take

>> in sugar and protein as rapidly. Insulin drives both sugar and

>> amino acid protein building blocks into muscles to speed recovery.

>>

>> ***********************************************

>>

>> Does Eating Fast Increase Diabetes Risk?

>>

>> A study from Lithuania found that those who eat their

>> food very rapidly are 2.5 times more likely to develop diabetes

>> than those who eat more slowly. Diabetics are also more likely

>> to be overweight and have less schooling than non-diabetics.

>> (International Congress of Endocrinology and European Congress of

>> Endocrinology in Florence, Italy, May 9, 2012)

>> Here's the most likely explanation for the link between

>> fast eating and diabetes:

>> * Diabetes is an environmental disease caused by eating too many

>> foods that cause a rapid rise in blood sugar.

>> * Foods that do not cause a high rise in blood sugar, such as

>> vegetables, whole grains and fruits, take longer time to eat

>> because you have to chew them longer before you swallow them.

>> * Refined carbohydrates are already broken down so that you don't

>> have to chew them very long before you swallow them.

>> * Whole grains are hard seeds of grasses that need to be cooked

>> for a long time just to make them palatable and, even after being

>> cooked, they must be chewed before swallowing. On the other

>> hand, whole grains that are ground into flour are made into

>> bakery products and pastas that require very little chewing.

>> Whole grains cause small rises in blood sugar, while foods made

>> from flour cause much higher rises in blood sugar.

>> * Fresh fruits and vegetables are full of fiber and need to be

>> chewed extensively before you swallow them. Cooked or canned

>> fruits and vegetables have been softened and so require less

>> chewing. They often have the high-fiber skins removed and sugar

>> added.

>> * Fruit juices and vegetable juices can be swallowed quickly and

>> pass through the stomach very quickly, causing high rises in

>> blood sugar.

>> Thus, people who eat faster are more likely to become

>> diabetic because:

>> * they eat a higher percentage of processed and refined foods, which

>> * cause higher rises in blood sugar, which

>> * increases risk of diabetes

>>

>> ***********************************************

>>

>> Recipe of the Week:

>>

>> Shrimp Jambalaya

>> http://www.drmirkin.com/recipes/jambala.html

>>

>> You'll find lots of recipes and helpful tips in

>> The Good Food Book

>> http://www.drmirkin.com/goodfood/index.html

>>

>> ***********************************************

>>

>> " Like " us on Facebook

>>

http://www.facebook.com/pages/Dr-Gabe-Mirkin-on-Fitness-Health/200757859968159

>>

>> Twitter

>> http://twitter.com/DrGabeMirkin

>>

>> ***********************************************

>>

>> BACK ISSUES of the eZine from 2004-2011 are available at

>> http://www.drmirkin.com/public/EzineList.html

>>

>> YOU ARE WELCOME TO COPY the e-Zine's contents for

>> use in your own newsletter, company or club publication,

>> BLOG or website. Please give proper credit and a link

>> back to http://www.drmirkin.com

>>

>> The e-Zine is provided as a service. Dr.Mirkin's reports and

>> opinions are for information only, and are not intended to

>> diagnose or prescribe. For your specific diagnosis and

>> treatment, consult your doctor or health care provider.

>> For more information visit http://www.drmirkin.com

>>

>> We DO NOT sell, rent or give your e-mail address to anyone.

>> http://www.DrMirkin.com

>>

>> Gabe Mirkin, M.D.

>> 10901 Connecticut Avenue, Kensington MD 20895, USA

>>

>> To unsubscribe or change subscriber options visit:

>> http://www.aweber.com/z/r/?zAwszEwstCxMLGysHGxMtEa0jCzMzIysHMw=

>>

>

> ------------------------------------

>

May 10, 2012

he also has on his web site a list of over 250 old radio shows when he was

on the air back in the 90's out of New York. you can listen to the one that list

what you are interested in. you can learn a lot from listening and you should go

check them out.