Universal Nutrition Forum

http://www.precisionnutrition.com/female-hormones

Tried the vanialla flavor :) Have to say honestly it tastes so good:) Actually suprised and how good it tastes................Venom can you keep me some samples for my clients:)Il be in Saturday:)

Using Food to Control Cravings

* If you are craving CHOCOLATE, your body may be low in MAGNESIUM Try eating more raw nuts and seeds, legumes, fruits.

* If you are craving SWEETS, your body may be low in CHROMIUM. Try eating more broccoli, grapes, cheese, dried beans, calves liver, chicken.

* If you are craving SWEETS, your body may be low in CARBON. Try eating more fresh fruits.

* If you are craving SWEETS, your body may be low in PHOSPHOROUS. Try eating more chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes, grains.

* If you are craving SWEETS, your body may be low in SULFUR. Try eating more cranberries, horseradish, cruciferous vegetables, kale, cabbage.

* If you are craving SWEETS, your body may be low in TRYPTOPHAN. Try eating more cheese, liver, lamb, raisins, sweet potato, spinach.

* If you are craving BREAD & TOAST, your body may be low in NITROGEN. Try eating more high-protein foods: fish, meat, nuts, beans.

* If you are craving OILY/FATTY FOODS, your body may be low in FAT or low in CALCIUM. If you are meeting your good fat requirements, try eating more mustard and turnip greens, broccoli, kale, legumes, cheese, sesame.

. * If you are craving COFFEE & TEA, your body may be low in PHOSPHOROUS. Try eating more chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes.

* If you are craving COFFEE & TEA, your body may be low in SULFUR. Try eating more egg yolks, red peppers, muscle protein, garlic, onion, cruciferous vegetables.

* If you are craving COFFEE & TEA, your body may be low in NaCl (SALT). Try eating more sea salt, apple cider vinegar (on salad).

* If you are craving COFFEE & TEA, your body may be low in IRON. Try eating more meat, fish and poultry, seaweed, greens, black cherries

* If you are craving ALCOHOL or RECREATIONAL DRUGS, your body may be low in PROTEIN. Try eating more meat, poultry, seafood, dairy, nuts.

* If you are craving ALCOHOL or RECREATIONAL DRUGS, your body may be low in AVENIN. Try eating more granola, oatmeal.

* If you are craving ALCOHOL or RECREATIONAL DRUGS, your body may be low in CALCIUM. Try eating more mustard and turnip greens, broccoli, kale, legumes, cheese, sesame.

* If you are craving ALCOHOL or RECREATIONAL DRUGS, your body may be low in GLUTAMINE. Try eating more glutamine powder (a supplement) for withdrawal, raw cabbage juice.

* If you are craving ALCOHOL or RECREATIONAL DRUGS, your body may be low in POTASSIUM. Try eating more sun-dried black olives, potato peel broth, seaweed, bitter greens.

* If you are craving CHEWING ICE, your body may be low in IRON. Try eating more meat, fish, poultry, seaweed, greens, black cherries.

· If you are craving BURNT FOOD, your body may be low in CARBON. Try eating more fresh fruit.

* If you are craving SODA & CARBONATED DRINKS, your body may be low in CALCIUM. Try eating more mustard and turnip greens, broccoli, kale, legumes, cheese, sesame.

* If you are craving SALTY FOOD, your body may be low in CHLORIDE. Try eating more raw goat milk, fish, unrefined sea salt.

* If you are craving ACIDIC FOODS, your body may be low in MAGNESIUM. Try eating more raw nuts and seeds, legumes, fruits.

* If you are craving LIQUIDS RATHER THAN SOLIDS, your body may be low in WATER. Try to drink more water flavored with lemon or lime. You need 8 to 10 glasses per day and more when it's hot or you are exercising!

* If you are craving SOLIDS, RATHER THAN LIQUIDS, your body may be low in WATER. Try to drink more water. Long-term, chronic dehydration results in losing your thirst. Flavor water with lemon or lime. You need 8 to 10 glasses per day and more when it's hot or you are exercising!

* If you are craving COOL DRINKS, your body may be low in MANGANESE. Try eating more walnuts, almonds, pecans, pineapple, blueberries.

* If your cravings are PRE-MENSTRUAL, your body may be low in ZINC. Try eating more red meats (especially organ meats), seafood, leafy vegetables, root vegetables.

* If you are HABITUALLY OVEREATING, your body may be low in SILICON. Try eating more nuts, seeds; avoid refined starches.

* If you are HABITUALLY OVEREATING, your body may be low in TRYPTOPHAN. Try eating more cheese, liver, lamb, raisins, sweat potato, spinach.

* If you are HABITUALLY OVEREATING, your body may be low in TYROSINE. Try eating more Vitamin C supplements or orange, green, red fruits and vegetables.

* If you suffer from a LACK OF APPETITE, your body may be low in VITAMIN B1. Try eating more nuts, seeds, beans, liver and other organ meats.

* If you suffer from a LACK OF APPETITE, your body may be low in VITAMIN B3. Try eating more tuna, halibut, beef, chicken, turkey, pork, seeds and legumes.

* If you suffer from a LACK OF APPETITE, your body may be low in MANGANESE. Try eating more walnuts, almonds, pecans, pineapple, blueberries.

* If you suffer from a LACK OF APPETITE, your body may be low in CHLORIDE. Try eating more raw goat milk, unrefined sea salt.

* If you are craving TOBACCO, your body may be low in SILICON. Try eating more nuts, seeds; avoid refined starches.

* If you are craving TOBACCO, your body may be low in TYROSINE. Try eating more Vitamin C supplements or orange, green and red fruits and vegetables.

Compiled by Colleen Huber with additional credit to:
1. Lectures, Cheryl M. Deroin, NMD, Southwest College of Naturopathic Medicine, Spring 2003 (healthy food recommendations)
2. Benard Jenson, PhD, The Chemistry of Man B. Jensen Publisher, 1983 (deficiencies linked to specific cravings and some food recommendations)

As women we don't have the levels of testosterone necessary to build big bulky muscles!

Keep doing the programs you are on.....

Firstly Sandra you got to get your diet 100% right.Keep a food diary like I told you.... Also you can do your own cardio to get extra lean...As I already explained to you..

I do not want to stay bigger that my husband .....
Get your hubby to get some Mass Gainer.....:) and a good building program:)

HI Rocket.............Yep have tried and tested the stimulant X........I found it gr8 for energy....but esp fat burning.I was only taking one aday as I found 2 aday a bit too strong ( Felt out of it on 2 )

venom wrote:

LEAVE IT FOR THE JUNKIES LOL

LOL:)

venom wrote:

its still not 100% finished but id thought id stick up a few pics! oh and thanks to dc111 and gembefit for all their help

your welcome:) looking gr8:)

Hi CK<

my 2 mates James and Dave run strongman near Dollymount beach every Saturday morning

Contact :

David: 086 173 9102

James Swan 087 696 8336

Regards Gem

Belgain IDS whey choc muffins

1& half cup of oats
4 scoops of protein
6 egg whites
half cup of raisans
1 tsp vanilla essence
2 small tsp of splenda (optional)
1 tsp of cinnamon
Optionl add some peanut butter

mix all the above 2gether.place in oven 7 - 8 for 20 mins.
I used a mini muffin tray:) made 20 mini muffins out of this:)

put kettle on and eat em:)

10 Chicken Recipes to Shock Your Taste Buds (Nice Variety)

1. Quick Garlic Coated Chicken

Ingredients

1 tablespoon of olive oil
2 chicken breasts
Lemon juice
Garlic cloves
Makes 2 servings

Directions

Preheat oven to 325 degrees. Brush both sides of chicken breasts lightly with olive oil. Place chicken in an 8 x 8 baking dish and squeeze lemon juice over top. Place garlic cloves in the dish and cook for 30 to 40 minutes, or until heated through.

Nutrition Information

Calories: 160
Fat: 7 grams
Carbohydrates: 0 grams
Fiber: 0 grams
Protein: 24 grams

2. Easy Olive Coated Chicken Breast

Ingredients

2 chicken breasts
1 tablespoon of olive oil
8 large olives, sliced
1 clove of garlic, minced
1 tablespoon of lemon juice
Dash of salt
Dash of pepper
Makes 2 servings

Directions

Cook chicken breasts as desired (bake, grill, or sauté in skillet). Combine all other ingredients in a bowl and serve over chicken breasts.

Nutrition Information

Calories: 323
Fat: 15 grams
Carbohydrates: 1 gram
Fiber: 0 grams
Protein: 46 grams

3. Chicken Vegetable Rice

Ingredients

Cooking spray
2 cups of cooked brown rice
1/2 cup of scallions, chopped
1 teaspoon of garlic, chopped
1 1/2 cups of fat-free chicken broth
1 tablespoon of cornstarch
1 cup of skinless, boneless chicken breast, chopped and cooked
2 cups of your favorite mixed frozen vegetables
1 teaspoon of rosemary
1/2 teaspoon of dried thyme
Makes 4 servings

Directions

Spray a large skillet with cooking spray (or use a little olive oil if desired). Add scallions and garlic and cook for approximately one minute. Mix cornstarch and broth together in a bowl. Add to skillet. Add all other ingredients (except rice). Bring to a boil, reduce heat, cover, and cook over low heat for about six minutes. Serve over brown rice.

Nutrition Information

Calories: 168
Fat: 1.5 grams
Carbohydrates: 26 grams
Fiber: 4 grams
Protein: 13 grams

4. Chicken Marsala

Ingredients

1 tablespoon of olive oil
1/8 teaspoon of black pepper
1/4 teaspoon of salt
1/4 cup of flour*
4 boneless, skinless chicken breasts or fillets (thinner chicken breasts work better)
1.5 cups of fresh or canned mushrooms, sliced
2 tablespoons of scallions or one small onion, chopped
2 tablespoons of water
Dash salt
1/2 cup of dry sherry or dry marsala, or try 1/4 cup of marsala and 1/4 cup of chicken broth*
2 tablespoons of fresh parsley, chopped (garnish)
Makes 4 servings

Directions

Mix together salt, pepper, and flour. Coat chicken with this mixture. Heat approximately one tablespoon of olive oil in a large skillet. Add coated chicken breasts and cook over low-medium heat until brown on both sides and no longer pink inside. Once cooked, remove from heat and set aside.

Add mushrooms, chopped scallions or onions, water, and salt to skillet. Cook over low-medium heat until mushrooms are tender and the liquid has almost evaporated (about five to ten minutes). Add marsala or dry sherry to skillet and cook until hot. Spoon sauce over chicken. Top with chopped parsley if desired.

Tip: If you want to make this recipe cleaner, cut out the first step (coating the chicken with pepper, salt, and flour).

Nutrition Information

Calories: 265
Fat: 5 grams
Carbohydrates: 7 grams
Fiber: <1 gram
Protein: 48 grams

Note: Nutritional information depends on the size of the chicken breasts or fillets.

5. Chicken in White Wine

Ingredients

Cooking spray
2 chicken breasts (4 ounces each)
1 cup of fresh or canned mushrooms, sliced
1 small onion, chopped (about 1/4 cup)
1/4 cup of sundried tomatoes, sliced
1 teaspoon of dried basil
1 clove of garlic, minced
1/4 cup of chicken broth
1/4 cup of white wine*
Dash salt
Dash pepper
1 tablespoon of cornstarch
Makes 2 servings

Directions

Spray a nonstick skillet with cooking spray. Sauté mushrooms, onion, basil, sundried tomatoes, and garlic over low-medium heat until onions are glassy and tender. Stir in chicken broth, wine, salt, and pepper. Add chicken. Cook over low heat until chicken is tender and cooked through. Remove chicken. Add cornstarch and cook until thick and bubbly. Serve mixture over chicken.

Nutrition Information

Calories: 187
Fat: 3grams
Carbohydrates: 12 grams
Fiber: 2 grams
Protein: 25 grams
Alcohol: 3 grams

6. Chicken Chili

Ingredients

1 tablespoon of olive oil
1 pound chicken tenderloins cut into cubes
1 cup of onions, chopped
1 15-ounce can of white beans
1 15-ounce can of black beans
1 15-ounce can of stewed tomatoes
1 clove of garlic, minced
2 tablespoon of chili powder
Salt and pepper to taste
Makes 4 servings

Directions

Coat a nonstick skillet with olive oil. Add chicken and onions and brown chicken over low-medium heat until cooked through. Add all other ingredients and cook on low heat for approximately 15 to 20 minutes.

Tip: If you like your chili hot, add red pepper flakes and/or diced green chilies to taste. You can also top with cilantro after cooking if desired.

Nutrition Information

Calories: 226
Fat: 5 grams
Carbohydrates: 18 grams
Fiber: 5 grams
Protein: 28 grams

7. Easy Cajun Chicken and Rice

Ingredients

1 pound of boneless, skinless chicken breasts
2 cups of cooked brown rice
Marinade
1/4 cup of olive oil
1 1/2 tablespoon of Cajun seasoning
Dash of black pepper
1 teaspoon of minced garlic or garlic powder
Dash of salt
Makes 4 servings

Directions

Mix all marinade ingredients together. Coat chicken with marinade for a minimum of 30 minutes (the longer it's left in marinade the stronger it'll be). Cook chicken as desired (bake or grill) and serve over brown rice.

Nutrition Information

Calories: 347
Fat: 16 grams
Carbohydrates: 23 grams
Fiber: 2 grams
Protein: 27 grams

Note: Nutritional information assumes chicken is evenly coated with no leftover marinade.

8. Chicken and Broccoli Salad

Ingredients

2 cups of broccoli florets, lightly steamed
1 1/2 cup of chicken breast, diced and cooked (about two, 4-ounce chicken breasts)
1 cup of cooked whole-wheat macaroni noodles (any whole wheat pasta will work)
1 teaspoon of fresh dill (or Gourmet Garden dill paste)
2 tablespoons of chicken broth
1 tablespoon of olive oil
1 1/2 teaspoon of Dijon mustard
Dash of salt
Dash of pepper
Makes 4 servings

Directions

Toss broccoli, chicken, pasta, and dill in a salad bowl. In a separate bowl, stir remaining ingredients together and pour over chicken mixture. Serve.

Nutrition Information

Calories: 144
Fat: 4 grams
Carbohydrates: 22 grams
Fiber: 2 grams
Protein: 15 grams

9. Chicken and Artichoke Hearts

Ingredients

2 cups of chicken, cooked and chopped (about two, 5 or 6-ounce chicken breasts)
1 14-ounce can of artichoke hearts, drained and cut
1/4 cup of white wine
1 clove of garlic, minced
1/4 teaspoon of dried basil
1 cup of skim milk
1 tablespoon of cornstarch
Dash of salt
Dash of pepper
Makes 4 servings

Directions

Mix together milk, cornstarch, salt, and pepper in a casserole dish. Add wine, garlic, basil, chicken, and artichoke hearts. Cook uncovered in a microwave for five to ten minutes or until thick, stirring every minute.

Nutrition Information

Calories: 114
Fat: 1 gram
Carbohydrates: 5 grams
Fiber: 4 grams
Protein: 17 grams

10. Thai Chicken

Ingredients

4 boneless, skinless chicken breasts
1 tablespoon of peanut oil (you can substitute another oil if desired)
2 cloves of garlic, chopped
1 tablespoon of soy sauce*
1/4 cup of fresh basil, chopped
1/4 cup of peanuts, chopped
Makes 4 servings

Directions

Add oil to a large nonstick skillet. Coat chicken breasts with soy sauce and cook chopped garlic and chicken breasts over medium heat for approximately eight to ten minutes (flipping midway), or until chicken is no longer pink in the middle. Top with chopped peanuts and sprinkle with basil if desired

Nutrition Information

Calories: 202
Fat: 6 grams
Carbohydrates: <2 grams
Fiber: 3 grams
Protein: 27 grams

Clean Cookin'

Variety is the spice of life and chicken is no exception. It's a great source of protein and can be doctored up with spices, herbs, and vegetables and still qualify as a clean meal. You can even skip the rice or pasta if you're cutting carbs, or substitute vegetables depending on what you have on hand.

And, the great thing about cooking is that you can often tweak recipes to your fit your tastes. In several recipes, you
can also try various types of meats, such as turkey and even fish in place of the chicken.

Bodybuilding, fitness supplements Vitamins Products That SHOULD Be Invented
By Nick Nilsson

Somebody has yet to fill in these "important" gaps in the
bodybuilding product world. Enjoy a humorous look at products
that will probably never grace any store shelves but really
should.

If you've been training for any length of time, you know there are certain shortcomings in the products that are available at the moment. The following is a list of products that I think someone someone should invent. I think a person could make a million dollars with these ideas!

1. The Gasless Protein Shake

If you're familiar with the gastric rumblings that occur soon after taking a big protein shake, you know how popular this item would be. It will also keep those pesky Environmental Protection Agency people off your back with their "industrial emissions violation" warnings.

2. Bench Press Air Bag Shirt

For the bouncing bencher...helps prevent rib crackage. The air bag inflates automatically when it detects terminal velocity on the bar.

3. The Sweat Alarm

Most useful in a commercial gym, simply attach one of these to each machine. When the electrodes detect sweat left on a machine after a person is done and that person starts to walk away, a loud alarm goes off and pepper sprays them.

4. Self-Cleaning Spit Mirror

This mirror is most useful in front of the squat rack. When a set is done, sensors determine the amount of spit that has appeared on the mirror then sends a squirt of cleaner and a squeegee down the surface.

5. Lister-prot-ine

A combination of Listerine mouth wash and protein powder, this supplement leaves your mouthy minty fresh instead of tasting like nasty rotten milk. Your friends and loved ones will thank you for it!

6. The Smart-A** Weight Belt For The Dumb-A** Trainer With Optional Shock Attachment

Simply put on this belt and sensors with pre-recorded messages tell you in no uncertain terms when you're doing something stupid that you're going to hurt yourself with. The optional shock attachment works like the invisible fence shock collar you put on a dog to keep in in the yard. When you break form, the belt tells you what it thinks of you then sends a sharp shock up your spine. You'll never round your back over when doing squats again!

7. The Timer-Spray Fountain With Backwash Detector

Tired of people taking way too long at the water fountain when there's a line? Tired of people backwashing into it? Fix that with the Timer-Spray Fountain with Backwash Detector. If a person takes too long or if the fountain detects backwash, a spray of water shoots out at the person to make it look like they wet their pants. Curbs annoying behavior very rapidly!

8. The OverFragranced/B.O. Biohazard Shower

This machine operates much like a metal detector/electronic sniffer. As people leave the changeroom, the machine determines whether they're wearing too much cologne or perfume, if they've got rampant B.O. (or Beyond B.O.), or some eye-watering combination of both. Powerful jets of water immediately rinse the excess aroma away.

9. Barbell Curl Rack

This unique rack gives the barbell curlers an option instead of hogging the squat rack. Because it's just too hard to pick up that dang heavy bar all the way from the floor...

10. Ego Alert Siren

This clip-on attachment for barbells (most useful in the bench press) automatically detects the speed of the bar on the way down. If the downward velocity exceeds a certain pre-set limit, the Ego Alert automatically goes off, alerting everyone in the immediate 10 square mile radius that you're trying to use more weight than you should be. Also available: optional laugh track to discourage further Alerts.

11. Chicken Leg Filler Pants

Designed for those sporting the always trendy "riding-a-chicken" look, these pants for the "upper-body-only" trainer are stuffed with high-density foam padding to make your legs look proportioned to the rest of your body. Great for fending off attack dogs, too.

12. GPS Workout Enforcer

This gadget utilizes Global Positioning satellites and beacons attached to the equipment in your gym to track your location in the gym and remind you when you've been neglecting certain tiny, little nuisance bodyparts such as your entire lower body.

---

OatmealProtein cake
2cups of Oats
3-4scoops of protein powder(Preferably Banana flavor)
Cinnamon(not too much couple of sprinkles)
1 portion of Blueberries ( 1.99 euro in Tescos or MS ones for Ryan)
Handful of sesame seeds and pumpkin seeds
1 tub of natural yoghurt
option: handful of raisons

Mix everything 2gether in bowl
Place in cook tin....... bake for 40 mins oven mark 7

let it cool down b4 eating.......:)
1 slice is really filling:)

Hi there:) Welcome to the forum.
gr8 advice from Howard:)

I thought it'd be a good idea to have a list of "clean" foods

Extra-Lean Proteins

Bass
Bison
Chicken Breasts
Cod
Crab (try canned, instead of tuna!)
Egg Whites (boxed work well)
Elk
Extra Lean Ground Turkey, Chicken, or Beef (at least 95% lean)
Haddock
Protein Powder (Low carb & fat.)
Tilapia
Shrimp
Tuna
Turkey Breasts

Complex Carbs

Beans (black,red, brown)
Brown Rice
Cream of Rice
Ezekiel Bread
Oats
Oat Bran Hot Cereal
Quinoa
Rice Cakes (non-flavored)
Tortillas (corn, rice, or spelt)
Wild Rice
White Potatoes
Wheat Bran (FULL of fiber, perfect for low carb plans)
Yams

Healthy Fats

Almonds
Avocados
Coconut Oil
Flax Seeds
Flax Oil
Grapeseed Oil
Herring
Macadamia Nuts
Mackerel
Natural Peanut Butter (no oil added)
Olive Oil
Pecans
Pumpkin Seeds
Salmon
Sardines
Sunflower Seeds
Walnuts

"Free" Veggies (few carbs; mostly fiber)

Asparagus
Bamboo Shoots
Broccoli (already a staple for most of us)
Brussels Sprouts
Cabbage
Cauliflower
Celery
Chives
Cucumbers
Fennel
Kale
Leeks
Lettuce
Mushrooms (My Favorite)
Onion
Peppers (GREEN; red and yellow have carbs)
Radishes
Rhubarb
Scallions
Spinach
Water Chestnuts

Will wrote the first version of this article in 1995 for MuscleMedia. At that time, there was little data supporting some of my conclusions, and even less data supporting the other sides conclusions!

Almost seven years later, we now have plenty of data to support my contention that most of what people are told about the ?dangers? of high protein diets is wrong. It was wrong in 1995, and it?s wrong today. In this article we will explore some of that newer research.

When it comes to the topic of nutrition there are many myths and fallacies that float around like some specter in the shadows. They pop up when you least expect them and throw a monkey wrench into the best laid plans of the hard training athlete trying to make some headway.

Of all the myths that surface from time to time, the protein myth seems to be the most deep rooted and pervasive. It just won't go away. The problem is, exactly who, or which group, is perpetuating the "myth" can't be easily identified.

You see, the conservative nutritional/medical community thinks it is the bodybuilders who perpetuate the myth that athletes need more protein and we of the bodybuilding community think it is them (the mainstream nutritional community) that is perpetuating the myth that athletes don't need additional protein! Who is right?

If you tell the average nutritionist you are on a high protein diet because you are an athlete they will often reply, "oh you don't want to do that, you don't need it and it will lead to kidney disease" without a single decent study to back up their claim!

You see they too are susceptible to the skulking myth specter that spreads lies and confusion. In this article I want to address once and for all (hopefully) the protein myth as it applies to what the average person is told when they tell their doctor or some anemic "all you need are the RDAs" spouting nutritionist that he or she is following a high protein diet.

Myth #1 "High protein diets are bad for your kidneys?
For starters, the negative health claims of the high protein diet on kidney function is based on information gathered from people who have preexisting kidney problems, which has little to no relevance to healthy athletes. You see one of the jobs of the kidneys is the excretion of urea (generally a non toxic compound) that is formed from ammonia (a very toxic compound) which comes from the protein in our diets.

People with serious kidney problems have trouble excreting the urea placing more stress on the kidneys and so the logic goes that a high protein diet must be hard on the kidneys for healthy athletes also. Now for the medical and scientific facts.

There is not a single scientific study published in a reputable peer - reviewed journal using healthy adults with normal kidney function that has shown any kidney dysfunction whatsoever from a high protein diet.

Not one of the studies done with healthy athletes that examined this issue, or other research I have read, has shown any kidney abnormalities at all. For example, a recent study that examined the renal (kidney) function of athletes who follow a high protein diet?that is protein intake well above the US RDA? found no negative effects of a higher protein intake on the kidney function of these athletes.

The study called ?Do Regular High Protein Diets Have Potential Health Risks on Kidney Function in Athletes? (International Journal of Sport Nutrition, 10 {1}) examined the kidney function of bodybuilders and other well-trained athletes following a high and medium protein diet.

The athletes underwent a 7-day nutrition record analysis as well as blood sample and urine collection to determine if their high-medium protein intakes affected their kidney function. The study found the athletes had renal clearances of creatinine, urea, albumin, and glomular filtration rates that were within the normal range.

The authors concluded ?there were no correlations between protein intake and creatinine clearance, albumin excretion rate, and calcium excretion rate.? Furthermore, animals studies done using high protein diets also fail to show any kidney dysfunction in healthy animals.

One study that looked at the effects of a high protein diet on older dogs (?Effects of aging and dietary protein intake on uninephrectomized geriatric dogs.? Am J Vet Res 1994 Sep;55(9):1282-90) found not only did a high protein diet have no ill effects on the dogs kidneys, the dogs getting the higher protein intakes lived longer! Now don't forget, in the real world, where millions of athletes have been following high protein diets for decades, there has never been a case of kidney failure in a healthy athlete that was determined to have been caused solely by a high protein diet.

If the high protein diet was indeed putting undo stress on our kidneys, we would have seen many cases of kidney abnormalities, but we don't nor will we. From a personal perspective as a trainer for many top athletes from various sports, I have known bodybuilders eating considerably more than the RDA recommends (above 600 grams a day) who showed no kidney dysfunction or kidney problems and I personally read the blood tests!

Bottom line? Higher than RDA intakes of protein will have absolutely no ill effects on the kidney function of a healthy athlete, period.

So far, the data continues to support what we in the sports nutrition/bodybuilding field have been saying for decades, higher than RDA intakes of protein are perfectly healthy for athletes and their kidneys. Now of course too much of anything can be harmful and I suppose it's possible a healthy person could eat enough protein over a long enough period of time to effect kidney function, but it is very unlikely and has yet to be shown in the scientific literature in healthy athletes or ?regular? people for that matter.

Myth #2 ?High protein diets cause Osteoporosis?
So what about the osteoporosis claim? That's a bit more complicated but the conclusion is the same. In fact, recent data not only totally debunks this myth, but shows it may be the other way around!

The pathology of osteoporosis involves a combination of many risk factors and physiological variables such as macro nutrient intakes (carbs, proteins, fats), micro nutrient intakes (vitamins, minerals, etc), hormonal profiles, lack of exercise, gender, family history, and a few others.

The theory is that high protein intakes raise the acidity of the blood and the body must use minerals from bone stores to "buffer" the blood and bring the blood acidity down, thus depleting one's bones of minerals.

Though some early studies appeared to show higher protein intakes caused an excretion of calcium, which would ultimately lead to bone loss, recent studies have debunked that assertion and do not support the claim that higher than RDA intakes of protein will lead to bone loss (?Excess dietary protein may not adversely affect bone.? J Nutr 1998 Jun;128(6):1054-7).

Even if there was a clear link between a high protein diet and osteoporosis in all populations (and there is not) athletes have few of the above risk factors as they tend to get plenty of exercise, calories, minerals, vitamins, and have positive hormonal profiles.

Fact of the matter is, studies have shown athletes to have denser bones than sedentary people, there are millions of athletes who follow high protein diets without any signs of premature bone loss, and we don't have ex athletes who are now older with higher rates of osteoporosis. What about regular people? One prominent researcher did an exhaustive review of the literature called ?Optimal Intakes of Protein in the Human Diet? (Millward DJ .Proc Nutr Soc 1999 May;58(2):403-13) and came to some interesting conclusions on the issue.

The study outlined an extensive body of recent data showing that high protein diets may in fact be beneficial for reducing blood pressure and stroke mortality.

On the matter of bone loss, the review paper concludes ?For bone health the established views of risk of high protein intakes are not supported by newly-emerging data, with benefit indicated in the elderly.?

Interestingly, a large body of research is now showing that the elderly may in fact require higher intakes of protein that is currently being recommended (?Increased protein requirements in elderly people: new data and retrospective reassessments.Am J Clin Nutr 1994 Oct;60(4):501-9).

Of course, some will tell you that eating meat will increase bone loss, but a recent study 572 women and 388 men between the ages of 55 and 92 years, actually found animal protein consumption was associated with an increase in bone density over vegetable proteins! (Am J Epidemiol 2002;155:636-644.).

So how long will it take for the conservative medical/nutritional community to give up on this myth that higher than RDA intakes or protein will make your bones turn into saw dust? I have no idea but clearly it?s untrue.

Myth #3 "All proteins are created equal"
How many times have you heard or read this ridiculous statement? Here has been such a plethora of research over the years showing different proteins can have different biological effects, I think even the most conservative people are letting go of this myth.

For example, whey protein has been shown to improve immunity to a variety of challenges and intense exercise has been shown to compromise certain parts of the immune response that whey may combat, and we know proteins such as soy, casein, etc. have many of their own unique effects.

So, this may be one myth that is finally put to rest with 99.9% of the myth perpetrators, but I am sure there is one die hard out there some place.

Myth #4 "Athletes don't need extra protein"
Interestingly, there has not been much new research of note on this topic since I wrote the first version of this article in 1995.

Now the average reader person is probably thinking "who in the world still believes that ridiculous statement?" The answer is a great deal of people, even well educated medical professionals and scientists who should know better, still believe this to be true.

Don't forget, the high carb, low fat, low protein diet recommendations are alive and well with the average nutritionist, doctor, and of course the "don't confuse us with the facts" media following close behind.

For the past half century or so scientists using crude methods and poor study design with sedentary people have held firm to the belief that bodybuilders, strength athletes of various types, runners, and other highly active people did not require any more protein than Mr. Potato Head.....err, I mean the average couch potato.

For those of you who may need a brush up, one review paper on the subject by one of the top researchers in the field (Dr. Peter Lemon) states "...These data suggest that the RDA for those engaged in regular endurance exercise should be about 1.2-1.4 grams of protein/kilogram of body mass (150%-175% of the current RDA) and 1.7 - 1.8 grams of protein/kilogram of body mass per day (212%-225% of the current RDA) for strength exercisers? (?Is increased dietary protein necessary or beneficial for individuals with a physically active life style?? Nutr. Rev. 54:S169-175, 1996).

Another group of researchers in the field of protein metabolism have came to similar conclusions repeatedly (?Evaluation of protein requirements for trained strength athletes.? J. Applied. Phys. 73(5): 1986-1995, 1992.) They found that strength training athletes eating approximately the RDA/RNI for protein showed a decreased whole body protein synthesis (losing muscle jack!) on a protein intake of 0.86 grams per kilogram of bodyweight.

They came to an almost identical conclusion as that of Dr. Lemon in recommending at least 1.76g per kilogram of bodyweight per day for strength training athletes for staying in positive nitrogen balance/increases in whole body protein synthesis.

They concluded "In summary, protein requirements for athletes performing strength training are greater than sedentary individuals and are above the current Canadian and US recommended daily protein intake requirements for young healthy males."

This same group found in later research that endurance athletes also need far more protein than the RDA/RNI and that men catabolize (break down) more protein than women during endurance exercise. Although there has been some well thought out criticisms of the above conclusions for a variety of reasons, and the exact amount of protein each person needs depends on many factors (i.e. intensity and duration of exercise, age, whether the person is a beginner or experienced athlete, etc.), that people engaged in regular exercise require greater than the RDA in protein to get optimal effects, is without question in my view.

Conclusion

Now my intention of presenting the above quotes from the current research is not necessarily to convince the average athlete that they need more protein than Joe shmoe couch potato, because they already know they do, but rather to bring to the readers attention some of the figures presented by the current research since I wrote the first version of this article.

How does this information relate to the eating habits of the average athlete and the advice that has been found in the lay bodybuilding literature years before this research ever existed?

With some variation, the most common advice on protein intakes that could be-and can be- found in the bodybuilding magazines by the various writers, coaches, bodybuilders, etc., is one gram of protein per pound of body weight per day.

So for a 200 pound guy that would be 200 grams of protein per day. Although a tad higher than the research we have to go on at this time, it?s still an easy to follow time tested formula that clearly has no negative heath ramifications. Over the years the above myths have been floating around for so long they have just been accepted as true, even though there is little to no research to prove it and a whole bunch of research that disproves it!

I hope this article has been helpful in clearing up some of the confusion for people over the myths surrounding protein and athletes.

Curbing Your Carbohydrate Addiction
By Christopher Guerriero, BS, CPT

Some experts consider carbohydrate craving and addiction as something more of the body than of the mind, meaning biological factors are generally considered to be the main trigger for carb cravings. These cravings are described as a compelling craving, or desire for carbohydrate-rich foods; an escalating, recurring need or drive for starches, snack foods, junk food, or sweets.

This is where the cycle of carbohydrates and cravings start. High-sugar, refined starch, convenience and comfort foods feed the addiction like a drug. This results in high blood sugar and insulin levels which results in more cravings. The situation also results in higher levels of serotonin - a brain chemical that acts like Prozac. People eat sweets to get the ?sugar high.?

Another contributing factor to overeating and sweet craving is stress. When we are tense, the adrenal gland produces more of the hormone cortisol. Cortisol stimulates production of a brain chemical called ?neuropeptide Y.?

This is kind of a carbohydrate craving switch. Aside from this, neuropeptide Y also makes the body hang on to the new body fat we produce. In other words, tension not only triggers carbohydrate cravings, it also makes it more difficult to lose any additional weight. Cortisol also stimulates insulin, which leads to blood sugar dips and fat storage.

It's a vicious cycle that feeds on itself, over and over.

Food is not just a biological need; there is also an emotional element to it. Something in our emotional state, particularly a negative one evokes an urge for ?comfort? food. By dealing with the issue behind the cravings, it produces emotional relief that can reduce or even eliminate the urge to overeat.

All in all, most experts agree that by eating enough wholesome foods at meals and by having a healthy afternoon snack, people can minimize their cravings for sweets.

Here are recommendations to curb carb cravings.

1. Eat less but more often. Eat small meals or snacks containing some PROTEIN every few hours to keep blood-sugar levels steady.

Skipping meals causes blood sugar levels to drop, which leaves you yearning for processed carbohydrates and sweets for energy.

2. Be selective about the carbohydrates you eat. Avoid nutrient-stripped foods made of white flour, white rice, refined sugar and highly concentrated sweeteners. Look for foods rich in fiber such as fresh vegetables and fruits, which level off blood sugar.

3. Don't skimp on protein to ?make room' for large amounts of carbohydrates. Protein gives the body extended energy, helps balance blood sugar and keeps cravings at bay.

4. Limit your intake of alcohol, fruit juice and caffeinated drinks. These cause abrupt blood-sugar highs followed by troublesome blood-sugar lows, leaving you starved for energy.

5. Eat small portions of seasonal goodies AFTER protein-containing meals or snacks, if at all. If you eat sweets on an empty stomach, you'll experience blood-sugar lows that trigger the desire for more sweets.

6. Avoid becoming famished during shopping trips and while traveling. Carry protein-rich snacks such as nuts, hard-boiled eggs, nutrient-balanced energy bars or "vegetable greens" like those listed. These high-power foods are great when you feel your energy drop.

7. Get enough sleep. When the body and mind are well-rested, cravings for carbohydrates often vanish