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

[Guest guest]

Mercan passed away about 3 years ago, I think. He was not a doctor, but a

very smart long term type 2 diabetic.

_____

From: blind-diabetics

[mailto:blind-diabetics ] On Behalf Of Lora Leggett

Sent: Thursday, May 10, 2012 9:58 PM

To: blind-diabetics

Subject: Re: Fw: DrMirkin's eZine: Protein during

exercise?, faster recovery, more . . .

That would be cool. Did you say he has passed on? When did that happen and

if so, I have to say it is wonderful that she is carrying his work on.

If I am mistaken and he is still with us I am sorry. I read through so many

notes I can't remember which end is up most of the time.

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/2007578599681

59

> >>

> >> 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.

> >> Copyright 2011 The Sportsmedicine Institute, Inc.

> >> 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=

> >>

> >>

> >>

> >

> >

> >

> >

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

> >

> >

[Guest guest]

I was reading on the web site and he had a lot of credentials. So he

wouldn't call himself a doctor hif he wasn't.

At least the PH.D. kind.

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/2007578599681

> 59

>> >>

>> >> 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.

>> >> Copyright 2011 The Sportsmedicine Institute, Inc.

>> >> 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=

>> >>

>> >>

>> >>

>> >

>> >

>> >

>> >

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

>> >

>> >