Doubling Daily Intake of Protein Promotes Weight Loss while Saving Muscle- Its a Win Win!

Typically when people think of weight loss, they think of restricting calories or food groups, such as carbs. And many may think that adding more protein to their diet will pack on muscle, which may lead to weight gain. But in addition to be satiating, increasing your protein intake may help you lose weight while maintaining fat-burning muscle, according to new research. 

The latest research, published in the Journal of the Federation of American Societies for Experimental Biology, finds that doubling one’s daily intake of protein will prevent the loss of muscle mass while promoting fat loss during short-term weight loss.

According to researchers at the U.S. Army Research Institute of Environmental Medicine, who conducted the study, the 31-day regimen followed three groups: Those who took the U.S. Recommended Daily Allowance of protein, those who doubled that amount, and those who tripled their protein intake.

What is the RDA of Protein?

Protein RDAs are calculated using 0.8 grams of protein per kilogram of body weight. A 175-pound man should, according to this calculation, take in approximately 63.5 grams of protein each day.

The U.S. Centers for Disease Control and Prevention has simplified the equation into basic requirements.  According to the CDC, the average adult man should take in 56 grams of protein a day, while the recommendation for the average adult woman is 46 grams of protein a day.

The Protein Study

After observing all groups and controlling their diet and exercise regimens, they concluded that the group that doubled their RDA saw increased muscle mass and fat-burning benefits compared to the group following the U.S.-recommended protein intake.

The group whose protein intake was tripled did not see added benefit beyond the group that doubled their RDA, researchers concluded. According to lead researcher Dr. Stefan Pasiakos:

We believe that the RDA for protein should be based on a level to optimize health, as well as prevent deficiencies, and our data demonstrate a potential inadequacy of the current RDA for sparing muscle mass during weight loss, which may affect a significant portion of the population. 

"The average male and female should be consuming approx 120 grams of protein per day"

Finding it difficult to get your optimal amount of protein?  Try a quality shake or bar.

     Protein is an integral part of any healthy diet and it should be considered just a diet food we all need protein to give our body the energy to get through the day and it plays an important role in regulating body weight

Protein keeps you full for little longer and keeps your metabolism in high gear.

One other nutrient most people aren't getting enough of is fiber.  Fiber goes far beyond digestion and regularity - fiber rich complex carbohydrates such as fruits vegetables and whole grains keeps us feeling full for longer.

Fiber stabilizes your blood sugar and gives you longer-lasting energy but not only that but fiber can help maintain healthy cholesterol and triglyceride levels those are just some the reason is important to get enough protein and fiber throughout the day.  Unfortunately that's not happening for most of us because we are eating convenience foods that are sorely lacking in protein and fiber.

GLUTEN FREE

Many people are gluten sensitive and many others who can benefit from reducing the amount of gluten they consume.  Gluten is the sticky substance in wheat and other products responsible for the elastics texture of dough that can draw water out of the intestines and feed bacteria in the intestines that can cause gas, bloating and indigestion.

Gluten even a mild sensitivity to it has been shown to spark systemic inflammation.  Even the smallest amount of gluten can have a prolonged inflammatory effect in the body if you're sensitive.  Traditionally eating gluten-free means cutting back on fiber intake from whole grains or missing out on vitamins you normally get from fortified foods

Choice Protein Bars

That's what's so great about Choice Bars.

----- not only are they gluten-free but they give you the protein and fiber you need 

it's absolutely a win-win

Get your protein and lose the weight while saving your muscles.

Nutritional Support for Nagging Headaches

by Crystal Shelton

Headaches are a very common ailment and most everyone experiences one at some time in their life. It is estimated that 45 million Americans suffer from headaches, and over 60% of those specifically suffer from migraines. Among the other classifications (tension and cluster headaches), migraines are the second most common and are typically much more intense and painful. While many use prescription medication to help with their symptoms, there exists a nutritional alternative that has also been studied and shown to be beneficial.

The mineral magnesium is getting a lot of attention for its numerous health benefits, most recently being called “the new calcium”. As a supporter in over 300 enzymatic reactions within the body, magnesium is a necessary nutrient that many do not get from their diet. Its varied roles include positive effects on muscle cramps and promoting optimal nerve function. Additionally, magnesium serves as an important component of bone, promotes the normal regulation of blood pressure and also helps facilitate normal platelet activity. It may be this role in blood vessel health that helps explain its effects in providing relief of headaches.

Headaches and migraines can be caused by many factors, including stress, neurological imbalances, food allergies and the list goes on. Normal blood flow is supported by blood vessels that are strong and resilient. When these characteristics are compromised by blood vessel constriction, blood flow is reduced. Magnesium works to stabilize the walls of blood vessels promoting normal blood flow.

Additionally, blood platelet aggregation has been shown to be altered in migraine patients, suggesting that it plays a role in migraines. When platelets aggregate, they release serotonin and other active chemicals which can cause the blood vessels to constrict. Magnesium works to decrease platelet aggregation, which in turn reduces the formation of these inflammatory mediators that factor in to migraine occurrence. Clinical studies shown oral magnesium also helps reduce migraine frequency while lowering the duration and intensity of the attacks.

Isotonix Magnesium 

Low brain levels of magnesium are strongly correlated to headaches. Evidence suggests up to 50 percent of migraine patients have decreased levels of magnesium during a migraine attack. Magnesium is also an important mineral for promoting healthy sleep quality. It has been noted that regular sleeping patterns are also very important to migraine sufferers.

While magnesium’s health benefits are far-reaching, its roles on blood vessel health and platelet aggregation make it a noteworthy candidate specifically for the control of headaches and migraines. With a magnesium deficiency being so common in many migraine sufferers, it makes sense to make sure this mineral is at sufficient levels in the body. It serves as an adequate nutritional alternative with proven safety and efficacy.

Isotonix Magnesium provides the body with 100 percent of the recommended daily value of magnesium in a highly-bioavailable formula. Thanks to its unique formula, which includes two different types of magnesium to increase its absorption by the body, Isotonix Magnesium helps maintain normal blood pressure and supports bone health and sleep quality, while promoting head comfort and optimal muscle health. Learn more here