Wednesday, June 25, 2008

Food Takes on Amino Acid Supplements

Amino Acids vs. Food

With claims of ‘enhanced endurance, increased muscle gain, and protection from over-training,’ it’s no wonder many athletes now include amino acids in their fitness routine. But it’s best to be cautious. There is a lot of misinformation out there about protein, amino acids and muscle building. While studies generally support the idea athletes may require more protein than non-athletes, there is little (if any)evidence to prove taking amino acid supplements, rather than eating high protein foods, is beneficial or even necessary.

Issues with Amino Acid Supplementation:
• Too much protein stresses the kidneys
• Dehydration due to excess protein
• Stomach cramping and diarrhea
• Problems with absorbing and using nutrients from food

Did you know that it’s possible to EAT all the amino acids your body needs just through choosing the right foods? No joke! Let’s take a look…

Arginine From Foods
Spinach Salad with Roasted Chicken and Almonds: 3660 mg arginine
Whole Wheat Muffin: 300 mg arginine
Glass of Milk: 80 mg arginine

Total: 4040 mg arginine
PLUS complete proteins, complex carbohydrates, healthy fats, vitamins and minerals! Total: 4500 mg arginine

Six 750 mg supplemental arginine pills: 4500 mg arginine
BUT no other benefits! Not to mention the high cost of the supplement.

Do your best to get your amino acids from food, rather than supplements, because you’ll also be getting important vitamins, minerals and antioxidants that are essential for health and optimal performance!

EAT FOOD NOT SUPPLEMENTS!

If you’re taking Branch Chain Amino Acids (BCAA), try:

• Beef
• Chicken and turkey
• Lamb
• Fish
• Cheese
• Seeds (pumpkin, sunflower, sesame, flax, etc.)
• Nuts (walnuts, almonds, cashews)
• Oats

If you’re taking arginine, try eating:

• Beef
• Chicken
• Seeds (pumpkin, sunflower, sesame, flax, etc.)
• Nuts (walnuts, almonds, cashews, etc.)
• Fish
• Egg
• Avocado
• Cocoa

If you’re taking glutamine, try eating:

• Beef
• Chicken
• Turkey
• Fish
• Beans
• Dairy products
• Cabbage
• Beets
• Spinach

If you’re taking carnitine, try eating:

• Beef
• Chicken and turkey
• Fish
• Dairy products
• Tempeh
• Wheat
• Avocados

These food sources can be a safe and effective way to increase your intake of amino acids – without the high cost of supplements!

If you do choose to use supplements, let’s make sure they are high quality. The highest quality standard you can look for is a supplement that has been “USP Verified.” This means that the company has been independently evaluated to ensure that the ingredients listed on the bottle are accurate. You can find the “USP Verified” seal on the label. The FDA does not guarantee the effectiveness of any supplement, so it’s important to do your research and find a company you can trust.

Most importantly, remember to take the time to eat (and drink) often throughout the day – three meals and two snacks is a good general rule. Regularly fueling your body with nutritious food will go a long way toward helping you achieve your athletic goals. And, of course, keep up with your training program!

Written by UW Interm Pey Shadazi 2008

Banana-Berry Protein Shake

A great way to start your day. Make a double or triple batch and save them in the freezer for the next day.

1 Serving
1 cup of berries (any mix)
1/2 banana
1/2 cup soy milk (or any kind of milk)
1 scoop of whey protein powder
3/4 cup plain yogurt (your choice what kind)
1 cup ice Blend all together.
That's all there is to it. Enjoy.
Yummy jolt of fruit and calcium and protein first thing in the morning.

Modified from Mr. Breakfast.com

Quick and Easy Lasagna

Lasagna provides the body with carbs, protein and a bit of fat. You can make the dish on a Sunday and eat it for the week. Add mushrooms, fresh spinich, or even carrots for more vitamins and minerals! Enjoy!

1 lg. jar spaghetti sauce
1 box lasagna noodles, uncooked
1 lb. container cottage cheese
1 1/2 lb. ground beef or turkey
1/2 c. chopped onions
2 c. shredded mozzarella cheese

Brown meat, with chopped onions. Drain off fat.
In 13 x 2 inch baking dish, spoon small amount of spaghetti sauce and spread over bottom of dish. Place a layer of uncooked lasagna noodles. On top of this, place the meat and onion mixture, then another layer of noodles. Then spread the cottage cheese over noodles, then another layer of noodles. Pour the rest of the spaghetti sauce over the top. cover with aluminum foil. Bake at 350 degrees for approximately 1 hour, or until noodles are cooked. For the last 10 minutes, remove cover and spread mozzarella cheese on top. Continue baking until cheese melts well.

Wednesday, June 11, 2008

Apricot Glazed Pork Medallions

Apricot-Glazed Pork Medallions
By Robin Miller

1 pound pork tenderloin, cut crosswise into 1/2-inch thick rounds
Salt and ground black pepper
2 teaspoons sesame oil
1 1/4 cups apricot preserves
1/4 cup soy sauce
1 tablespoon chopped pickled ginger (like at sushi restaurant)

Season both sides of pork with salt and black pepper. Heat oil in a large skillet over medium-high heat. Add pork and sear 2 minutes per side. Add apricot preserves, tamari sauce and ginger and bring to a simmer. Simmer 5 minutes, until pork is cooked through and sauce reduces.

Nutrition Information
Nutritional Analysis Per Serving
Calories 425
Total fat 6g
Saturated fat 2g
Cholesterol 74mg
Sodium 1152mg
Carbohydrates 66g
Protein 26g
Fiber 0g

Quick Orzo (small pasta) Salad

Quick Orzo Salad
by Robin Miller

8 ounces orzo pasta
2 tablespoons olive oil
1 tablespoon red wine vinegar
1/4 cup minced red onion
1/2 cup grape tomatoes
1/4 cup chopped fresh basil leaves
Salt and freshly ground black pepper

Cook orzo according to package directions. Drain and transfer to a large bowl. Stir in olive oil, vinegar, red onion, tomatoes and basil and toss to combine. Season, to taste, with salt and black pepper

Pumpkin Muffins

Pumpkin Muffins

Preheat oven to 350° F
1 1/2 c whole wheat flour
1/2 c ground flaxseed
2 tsp baking soda
1 tsp cloves1 tsp cinnamon
1/2 tsp salt1 c chopped nuts
Optional: 1/2 c semi-sweet chocolate chips
Mix the dry ingredients together.

2 c pumpkin (from a can)
1/2 c plain yogurt
3/4 c honey
1 tsp molasses
2 eggs
Beat eggs and mix together with other wet ingredients.
Mix the wet and dry ingredients together. Place in greased muffin tins. Bake for 20-25 minutes until dry to an inserted toothpick. Makes approximately 15 muffins.

Nutrient Analysis (each muffin):
240 calories; 34 g carbohydrates; 6 g protein; 5 g dietary fiber; 11 g total fat; 6 g polyunsaturated fat. Ground flaxseed: 6.5 g/muffin with 1.5 g omega-32 starch and 2 fat exchanges