Fitrex.com Article

A High-Protein Diet May Increase Need For Calcium

By EDMUND R. BURKE, PH.D.

Japanese Study Confirms Earlier Reports A high-protein diet, especially from meat, may lead to an increased rate of calcium excretion in the urine, according to a study of 755 Japanese men and women. This means that those who eat diets high in protein, especially animal protein, may need to consume more calcium than those who eat less protein- rich diets, study author Roichi Itoh of the Tokyo Kasei Gakuin University in Tokyo reported in the American Journal of Clinical Nutrition. If individuals with a high meat intake do not also receive enough calcium, they may be at increased risk of developing osteoporosis, Itoh noted. The study confirms the results of previous studies indicating that diets high in protein, especially animal protein, adversely affect calcium retention, she said. It has been hypothesized that calcium is lost with high-protein intake because of the increase in the glomerular filtration rate and the decrease in renal reabsorption of calcium, according to the study authors. Oatmeal for Energy Studies Show Momma's Stick-to-Your-Ribs Breakfast Powers Your Workout Many cold mornings mothers have given their children hot oatmeal before sending them off to school, because they knew that the oatmeal would stick to their ribs and keep them warm and alert till lunch. Well, chalk up another point for mother's wisdom. The latest study has shown that oatmeal can boost exercise capacity, increase endurance and extend workout time. Women who ate oatmeal 45 minutes before exercising on a stationary bike were able to maintain a designated speed for 15 minutes longer than those who ate a sweetened breakfast cereal. The women were also able to stay on the bicycle 40 minutes longer. Oatmeal is rich in soluble fiber and thus its carbohydrate energy is released into the body slowly. Carbohydrates that are quickly absorbed into the blood will cause insulin levels to rise quickly and result in hypoglycemia when the sugar is cleared from the blood. Because oatmeal is slowly broken down into carbohydrate, this slow release prevents a rapid rise in insulin and the accompanying hypoglycemia.The high concentration of protein in the oatmeal may also help slow the breakdown of the carbohydrate. So for anyone who needs long-lasting fuel for prolonged exercise and endurance sports, oatmeal may be the breakfast of choice. This natural wholesome food kept you going strong as a child and it will do the same thing for you now.

Protein Increases Glycogen Storage Dramatic Insulin Response Protein intake during the post-exercise phase has received more attention recently in a article published in Training and Conditioning. Jean Storlie, R. D. states that combining protein with carbohydrate in the post-exercise meal increased glycogen synthesis. The maximum response from carbohydrates is between 0.55 - 0.68 grams per pound. By adding protein, you get a more dramatic insulin response which, in turn, stimulates glycogen synthesis. Consequently, the article now recommends including a protein source at 40 percent of the carbohydrate dose immediately post-exercise and at two-hour intervals to enhance glycogen repletion.

Example: Carbohydrates = 0.5 grams/lb X 150 lb = 75 grams Protein = 40% of carbohydrate dose = 0.40 X 75 grams = 30 grams

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