The Official Aminogen Blog

2009 Shaping Up to Be a Good Year

(For fitness, at least!)

Let's take a look at the American College of Sports Medicine's fitness predictions for 2009, the issues and exercise trends deemed most visible this year:

1. Educated and experienced fitness professionals

2. Children and obesity

3. Personal Training

4. Strength Training

5. Core training

6. Special fitness programs for older adults

7. Pilates

8. Stability ball

9. Sports-specific training

10. Balance training

As we approach the half-way mark for the year, are you making progress with your fitness goals?  Do any of these trends resonate with you?

 

Protein Around the World

If you take Aminogen, you probably put a lot of thought into to the quantity and quality of your protein intake.

But have you ever wondered what other people are eating?  Ever sneak a peak into someone else's grocery cart? 

Time Magazine offers a glimpse of weekly groceries from around the world in their slideshow What the World Eats.  From junk food to fruits, vegetables and meats, it's interesting to see what other people are eating.  Note the breakdown of macro nutrients and calories for developed and developing countries.

So what kind of protein and how much of it do people in other nations consume?

According to the Food and Agricultural Organization of the United Nations, or FAO,  the average daily intake of protein around the world is 75 grams per person per day. 

As for individual countries, take a look at some of the highest and lowest protein consumption rates:

                                                       United States                  114                                                  

      Italy                              113

                                                                       Australia                         111

                                                                       Japan                               91

                                                                        Russia                              91

                                                                       Brazil                                85

       China                                 81

                                                                        Chad                                 65

                                                                        Haiti                                 48      

         

What does this look like in terms of real food?  Take a look at the protein content of some common ones:

                                                      One 8 oz. chicken breast                       48-56 g

                                                      One can of tuna                                          32 g

                                                      Average protein drink*                            25-30 g

                                                      Two whole eggs                                        14 g

                                                      One cup milk                                            8-9 g

 

*Aminogen can be found in CytoSport's Monster Milk, which actually delivers much more protein at 50 grams, and 500 mgs of Aminogen.

To find recipes and protein dishes from around the world, check out this site.               

Weekend Reading: Healthy Lifestyle Trends

Reported in the American Journal of Medicine, the National Health and Nutrition Survey tracts these five factors that contribute to better health:

Maintaining a healthy body weight

Exercising at least 12 times a month

Eating five or more servings of fruit and vegetables

Not smoking

Consuming alcohol in moderation

Researchers found the number of Americans eating five or more daily servings of fruits and vegetables down 16 percent and then those exercise 12 times a month or more down 8 percent, while the number of obese increased 8 percent.

The New York Times reports on the survey as well.

How about your own personal health trend?

Would you say you have taken more or fewer of these healthy steps in the last few years?

Egg Protein and Weight Loss

The high quality in eggs may help you lose weight, according to researcher Donald Layman.  Presenting his findings at a recent conference, Layman highlighted the importance of amino acids, and described how they might improve the body's metabolism.

While National Egg Nutrition Month has passed (check out last year's post on egg nutrition), there are aalways plenty of ways to benefit from the protein goodness found in eggs. Take a look at the nutrition content of eggs and you'll agree they are all they are cracked up to be.  Then, make your own high quality protein meal.  The American Egg Board provides an impressive collection of egg recipes.

And of course, remember that Aminogen helps your body to make the most of your dietary protein for optimal weight loss and improved body composition.

 

Soda, Potassium Levels and Muscle Health

In the International Journal of Clinical Practice, researchers describe cases in which they believe excessive consumption of soda may have resulted in lowered levels of potassium, a condition called hypokalaemia.

Potassium interacts with sodium to regulate water in the body, and it is crucial for nerve and muscle function.  Low potassium can lead to symptoms like nausea, heart palpitations, muscle cramps and muscle weakness.

Good sources of potassium include orange juice, bananas and potatoes.

Read the BBC's report and learn more about potassium and muscle health here.

 

Weekend Reading: Will to Win

What drives elite athletes to push through more pain, sweat and tears than most people would be willing to endure just to reach higher, go faster or lift more than the last guy?

Is it in their genes or in their grit?

National Geographic's What It Takes to Build the Unbeatable Body takes a look at some of the world's top athletes and takes this question one step  further, asking not only why they want to break records, but how they do it.

 

One Part Science, Two Parts Mystery

 

In his explanation, the author points out that multiple factors, including genetic, psychological, cultural and financial, contribute to an athletes success.

But then he goes on to say,"...  the right genes may be the most critical. Elite athletes, as these super performers are called, are in a sense fortunate freaks of nature."

He cites the unusually high number of fast-twitch muscle fibers in Olympic weight lifters, for instance, and the greater proportion of slow-twitch muscle fibers found in world-class marathon runners,as evidence of a genetic advantage. Average adults tend to have a relatively equal proportion of both types of fibers.

However, what he does not point out is that exercise itself can stimulate the growth of fast or slow twitch muscle fibers, depending on what kind of activity is performed.  It stands to reason that someone who uses a lot of fast-twitch muscle fibers in their workout might development more of them.

Who's on First

 

Will an inferior athlete with an indomitable desire to win be more successful than a superior athlete with less gusto?

Are physical differences enough to account for the success of some athletes or can sheer will and dedicated training propel a determined contender to the top?  

The Green Bay Packer's Vince Lombardi once said, "The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will." 

What do you say?
 

Going Lean

... requires resistance exercise and a healthy protein intake, especially as we age.

Lean muscle mass plays an important but often-overlooked role in our health , and it's never too soon to start taking care of it.

 

For a Good Cause

Each year between the ages of 30 and 60 the average person can expect to lose one-half a pound of muscle, a process known as sarcopenia.  At the same time, the average person will also gain one pound of fat.

As the years go by, this shift in body composition really adds up. At some point between the ages of 50 and 75, an average person may have lost some 25 percent of their lean muscle mass. 

Sarcopenia can affect our immune systems, our risk of injuries and our ability to recover from them. It can also play a role in chronic conditions like diabetes and osteoporosis.

As we age it's important to resist this physiological entropy by maintaining and building our reserves of lean muscle and fighting off the fat.

Reduce, Re-use, Recycle

 

Losing lean muscle can slow fat burning and muscle protein synthesis, therefore leading to further lean muscle loss. 

Lean muscle affects our metabolism in at least three ways:

 

Reduce 

Lean muscle is the largest location in the body where lipid oxidation, or fat burning, takes place.  Scientist think that less muscle can result in a diminished capacity to get rid of fat.

Re-use  

Muscle tissue is also the primary depository for glucose disposal. Once they fill to maximum capacity - around 250 grams of glucose for an average person - glucose then must be stored in the liver and in fat cells.  Exercise uses the glucose stored in muscles and in doing so helps to promote healthy glucose metabolism.  This is important in the preventing or minimizing chronic conditions like diabetes, macular degeneration, and perhaps even Alzheimer's.

Recycle

Recent research confirms that blood plasma levels of essential amino acids help to regulate protein synthesis. Low levels of these amino acids result in lower rates of muscle protein synthesis. What's more, the body needs amino acids for a number of important jobs in addition to muscle building. If there are not enough amino acids available in the blood,  it will break down lean muscle and use amino acids stored there for these other functions.

 

You Can Make a Difference

Scientists believe that our slowing metabolism and decreased ability to oxidize fat is a result of the typical decrease in lean body mass, rather than simply a function of age.

In order to prevent lean muscle mass as we age, experts recommend resistance exercise coupled with sufficient, quality protein intake. 

In fact, in his report for the U.S. Dairy Export Council on sarcopenia and whey protein, Dr. Paul J. Cribb states:

"An individual's habitual protein intake may prove to be one of the more important variables that influence the size of human muscle mass since recent work has confirmed that the concentration of EAA [essential amino acids] in the blood (plasma) regulate protein synthesis rates within muscle."

 

If I could turn back time..

OK, so you may not have wanted a Cher song stuck in your head for the rest of the day, but you will want to know about this study.

Researchers were looking at the connection between exercise, aging and muscle loss.  They wanted to know to what extent strength training could affect the progression of sarcopenia.

They had two groups of male and female subjects -those younger than 25 and those older- participate in six months of leg strength training.  The exercise had tangible results for the older subjects.  Their leg strength increased by 50 percent.

What the researchers discovered next, however, was even better news.  It turns out that the strength training improved function on a genetic level in the older subjects, in effect making some of their genes perform like those in the 25 years and younger group.

Exercise Influences Genes

 

Scientists suspect that sarcopenia is related to mitochondrial dysfunction within skeletal muscle cells. Mitochondria are tiny organells within cells that convert certain chemicals into functional energy. Energy distribution is fundamental  to physiological processes like muscle exertion, building and repair.  

So the researchers in this study took muscle biopsies in order to take a closer look at the effects of strength training on a genetic level. They found that there were 596 genes expressed differently in older versus younger subjects.

Amazingly, the expression of 179 of those genes was positively affected by the exercise.

In other words, the strength training literally 'turned back the clock" on those genes, so that they acted a bit more like the gene of the younger adults. Cellular repair was improved and mitochondrial damage was lessened.

 

Strength training made subjects younger, to a degree, on a genetic level.

 

Enzymes Not Included: Why Adding Aminogen Makes Sense

Of course, always consult with your physician before taking a supplement or changing your supplement use. 

That being said, let's get back to the question posed in my last post: why add Aminogen? After all, there are enzymes in the foods we eat, and our bodies produce their own enzymes too.

Enzymes in Food

As the article in Scientific American points out, while there are enzymes in food, these are destroyed during cooking.  And when we eat foods in their raw form, our own stomach acid can destroy them anyway. 

You see, enzymes are all very different, and quite particular about what kind of environment they will survive and function in.  They require a specific pH (amount of acidity) in order to work. The stomach is quite acidic and therefore many of the enzymes we ingest are destroyed and inactivated here.

Endogenous Enzymes

These are released by the stomach and pancreas in response to the food that we eat. They are created by our bodies for the purpose of digestion. But these have their limits as well.

First, there are genetic differences in enzyme production.  This is why, for example, some people cannot digest dairy foods and are considered to be lactose intolerant.  Their body simply does not produce the enzyme needed to break down the lactose sugar in milk.

Second, our bodies may not always release enough enzymes for the amount of food we eat.  In the case of a high-protein drink, which would have a gastrointestinal transit time of around 1.5 hours, the body may not have enough time to produce and churn out enough enzymes to break down all of that protein before it slips further down the digestive tract, where it is no longer absorbed.

Athletes and dieters should pay particular attention to this fact because they spend money on supplemental protein. Protein has been shown to be important for satiety, weight loss, improved body composition and muscle mass, but how can taking in more protein benefit you if your body does not absorb it?

Third, our production of digestive enzymes diminishes with age. Food that is not digested properly can cause symptoms like gas, bloating and constipation because they have not been absorbed properly.  This is not only uncomfortable, but it means missing out on nutrients.  And older adults need adequate protein to maintain muscle strength, immune health and more.

Adding Aminogen

So we've established why the enzymes in food and even those produced by our own body may not be sufficient for optimal digestion.

What does adding Aminogen do?

Aminogen is a patented enzyme specifically formulated for protein digestion.  It works in the digestive tract's range of pH's, so it will not be destroyed or deactivated in the stomach or small intestine.

It's been proven in a published clinical study to triple the rate of protein absorption  - take note athletes and dieters- so adding it to high-protein foods and beverages means that extra protein is not wasted.  What's more, it was proven in the same study to increase levels of amino acids absorbed from protein by 100 percent and branched-chain amino acids (important for building muscle) by 250 percent.

I often hear from people who take Aminogen that protein digestion becomes much more comfortable, too, without the gas or bloating that signals incomplete digestion.

So if if you've ever:

Experienced symptoms of incomplete protein digestion,

Spent money on supplemental protein and want to make sure you absorb the amino acids you are paying for,

Or are concerned about getting adequate protein nutrition...

I'd say adding Aminogen makes a whole lot of sense.

Strong Stomach? Digestion Goes High-Tech

How do we know what really happens when we eat?  What goes on in the dark depths of our digestive tracts?

We can feel digestion.  We can measure it on our waistlines. And we can track some of its effects through clinical studies.

But to see what goes on when we eat is difficult.  Technologies like MRIs and endoscopy are limited when it comes to providing a clear picture of digestion. The view of an endoscopic camera is obscured by food in the stomach and MRI's cannot capture the motion of digestion.

So scientists have created a high-tech model of the stomach that allows them to really look at digestion.  It will be interesting to see what kind of research comes of this project, and what we learn about nutrition.

For now, there is at least one thing that we already know for sure, something those of us who work with Aminogen are famous for saying:

It's not just what you eat that counts, it's what you absorb. 

(And you may be surprised by how much of what you eat is not absorbed.)

How well our bodies absorb nutrients depends on factors like:

The amount of time food remains in the small intestine (most nutrients are absorbed here)

How efficiently our body's own digestive enzymes are working

As for the first of these factors, if you have not read my post on gastrointestinal transit time and protein absorption, I highly recommend you do.

And as for the second, take a look at how enzymes break down food.

 

Now, after reading about nutrient absorption and watching enzymes do their job, you may ask:

If our bodies already have their own enzymes, why take Aminogen?

To which I would say: What a great question! And one that deserves its very own post...

Stay tuned.

Cup of Mo-Jo

It seems that not only can caffeine enhance physical performance, but it may help reduce the pain of muscle soreness after exercise.

A study in the International Journal of Sports Nutrition and Metabolism found that caffeine reduced muscle pain after a high-intensity workout.  Researchers speculate caffeine may do this by blocking adenosine, a chemical associated with the inflammatory response. Increased levels of adenosine also signal to the body that it is time to sleep, which is why caffeine's ability to block adenosine activity also reduces fatigue.

Another important factor in muscle recovery - the body's ability to replenish stores of amino acids used by muscles while active.  This is why Aminogen's ability to triple the rate of protein absorption and increase levels of branched-chain amino acids valine, leucine and isoleucine is so valuable for muscle recovery.  In fact, these three amino acids alone make up one-third of all skeletal muscle, so replacing them after exercise is crucial for not only building muscle, but keeping the muscle you already have.

Weekend Reading: What's Old is New Again

Or maybe it's just that if something works, it never really goes out of style. 

I came across a book called Anderson's Physical Education : Health and Strength, Grace and Symmetry in an online library archive(hey, for some people browsing an online library archive site is fun, and this one is pretty interesting!)

The book was published in 1897 and extols the virtues of fresh air, healthy eating, complete with illustrated muscle stretches and strengthening exercises - many of which people still do today. What struck me was how much of the author's advice (no relation to me) is still relevant, over a hundred years after it was written.

And speaking about health and fitness days of old, check out the Online Physical Culture Museum featuring Eugen Sandow and bodybuilding's earliest stars. There you can find old books like the one by Sanford Bennett,  who began to get in shape at age 50 and ended up looking younger and stronger at age 70.

It's Hip to Be Square

Or triangular. 

Fitness expert Linda Shelton has classified five fitness personalities into her very own geometic nomenclature:

Squares                 

Faithful excercisers who like to stick with their routine

Rectangles 

Also committed excercisers, but enjoy working out in groups

Triangles

Ambitious and competitve, need a workout goal and enjoy a good race

Circles

Excercise for the social interaction

Squiggles                

 Unpredictable; dislike routine but will excercise for fun         

So which one are you?

Whatever your shape, take pride in the fact that you are out there excercising and trying.

Should Dietary Protein Guidelines Be Changed? Part II

In my last post  we looked at two reasons why Donald K. Layman believes protein dietary guidelines should be changed.   

Today, we'll take a look at two more:

 

Amount of Protein in an Individual Meal Matters

 

In other words, in order to benefit from protein in certain ways, you have to absorb a certain amount of protein in a certain period of time. 

How protein is distributed throughout the day is also important. Layman says that the amount of protein in each meal becomes a factor in building and maintaining lean muscle, especially as we age.

He explains that in children and young adults, muscle protein synthesis is stimulated by insulin and dietary energy.  Later in adulthood, however, muscle protein synthesis becomes increasingly dependent on the essential amino acid leucine.  Remember, leucine helps drive dietary energy away from fat cells and into muscle cells (and Aminogen increases leucine levels by 230 percent).

Exactly how much leuciene and other amino acids from protein are needed to promote muscle protein synthesis?  Layman cites studies that say the answer is 15 grams of essential amino acids.  This would be around 30 grams of whole protein.  He also reminds us that the typical adult breakfast contains less than 10 grams of protein.  For an average adult, inadequate protein intake at breakfast may cause the body to break down muscle, in order to obtain the amino acids it needs and is not getting from the diet.

From this we can see that in order to take in enough protein to maintain healthy lean mass, we have to consider not only how much protein we eat in total for one day, but how much we are absorbing each time we eat.

 

Most adults benefit from protein intakes above the minimum Recommended Daily Allowance

 

This is Layman's conclusion after reviewing scientific studies. Of course, no one should make changes to their diet or increase their protein intake without consulting their physician first.  But Layman is suggesting that experts consider the benefits of protein and the important functions of specific amino acids that a growing body of research supports.

 

Among the health benefits of protein Layman lists:

Body compostition

Weight loss and satiety

Cardiovascular health support

Dietary support possibly benefiting conditions such as metabolic syndrome and sarcopenia

 

It will be interesting to see further studies on these effects and whether such research does eventually lead to new dietary guidelines. I will certainly keep you updated here!

Should Dietary Protein Guidelines Be Changed? Part I

Yes, says a convincing treatise from Donald K. Layman of the Food Science and Human Nutrition department of the University of Illinois.

Layman presents four emerging concepts in protein nutrition that he thinks should be reflected in updated dietary guidelines:

Protein is a critical part of the adult diet

Protein needs are proportional to body weight; not energy intake

Adult protein utilization is a function of intake at individual meals

Most adults benefit from protein intakes above the minimum RDA

Let's take a look at the first two of these suggestions today.

 

Importance of Protein

 

Layman suggests that the current Recommended Daily Allowance for protein (0.8 g/kg of body weight) is based, in part, on the premise that "once substrate requirements for essential amino acids are met, then the need for protein is satisfied."  In other words, this is the idea that increasing amino acid levels above and beyond what is needed to replenish basic stores is unnecessary, and may be dangerous.

But Layman points out that the danger of increased protein appears unfounded except for in cases of pre-existing kidney disease, and goes on to cite evidence that increased protein can improve adult health in some cases. Even the Food and Nutrition Board of the National Academies may have taken this into consideration when it established an Acceptable Macronutrient Distribution Range for protein of 0.8 g/kg to 2.5 g/kg and no identifiable Upper Limit risk.

It seems that dietary protein, and specific amino acids from this protein, may be of benefit in a number of conditions, including:

Obesity

Osteoporosis

Type 2 diabetes

Heart disease

Sarcopenia

What Layman is emphasizing here is that protein requirements should consider more than protein's role as a macronutrient.  Research shows that protein plays a specific role in some metabolic and chronic illnesses.

So protein above and beyond minimal energy requirements may benefit certain conditions and serve therapeutically, rather than only as sustenance.  It is known, for instance, that some whey protein fractions can lower blood pressure.

Interestingly, adding Aminogen to protein, which triples the rate of absorption, has also been shown to produce cardiovascular benefits by lowering C-reactive protein by 10 percent. 

 

Protein Needs are Proportional to Bodyweight

 

The government's MyPyramid suggests macronutrient guidelines in percentages of energy intake:

Carbohydrates       55%

Fats                         30%

Protein                    15%

While this may satisfy the minimum RDA requirement for some people, Layman argues that when energy intake is reduced - as it is when dieting or as people age - the need for protein increases. He suggests protein need is actually inversely proportional to energy intake, driving an increase of about one percent for every 100 kcal decrease in energy intake below 2000 kcal/day.

That dieting and ageing may both increase dietary protein needs may not be surprising to you, as I have discussed this before.  But Layman presents some excellent supporting evidence worth discussing further.

 

Dieting and Protein Intake

To quote Layman, "...long-term success with weight loss relates to maintenance of metabolically active lean tissues and research has proven that higher protein diets protect muscle and bone during  weight loss."  And of course, we know lean muscle is not only crucial for successful, long-term weight loss, but for everything from immune function and injury prevention to overall health and mortality rates.

Studies show that weight-loss diets high in carbohydrates and low in fat and protein can result in a 30 to 40 percent loss of lean tissue mass. Weight loss diets higher in protein reduced lean tissue loss to less than 15 percent, and when combined with exercise,  prevented lean tissue loss altogether.

 

Age and Protein Intake

It seems that ageing alters the efficiency of our metabolism, particularly when it comes to protein.  At younger ages, absorbing a certain amount of amino acids stimulates muscle repair and growth.  But as we age, it's as if our metabolic response becomes dulled and benefits from the same amount of amino acids are diminished.  

Layman states that although the need for total protein may not increase with age (in terms of proportion of the diet), our bodies require more essential amino acids in order to promote lean muscle growth and maintanence. Our bodies may need to take in more protein because of less efficient protein absorption and an increased dependency on amino acids - as opposed anabolic hormones - to stimulate muscle.

He explains, "After approximately age 30y, the anabolic drive is lost; basal levels of hormones become largely ineffective in stimulating protein synthesis in structural tissues; and diet quality and physical activity become the limiting factors for maintaining optimal protein turnover for repair, remodeling, and recovery."

The loss of lean muscle due to ageing, also called sarcopenia, is negatively associated with our ability to fight disease, recover from injury and live independently.  Researchers are now also uncovering the connection between muscle loss and bone loss, known as osteoporosis.  And while it was previously feared that increasing protein intake could promote bone loss, the most recent science says this is not the case.  In fact, Layman says that it is now understood that protein increases intestinal calcium and supports bone matrix turnover.

 

Aminogen

So how does Aminogen factor in when it comes to these issues?  Aminogen actually addresses several of Layman's concern's about protein intake, especially those linked with dieting and ageing, because it increases absorption of amino acids.  For example, we know that Aminogen significantly increases absorption of branched-chain amino acids leucine, isoleucine and valine, by 250 percent.  Branched-chain amino acids are key to the muscle repair and growth that declines with age. 

In addition, Aminogen can  help with protein digestion and reduce or eliminate side-effects of incomplete protein digestion such as gas and constipation.  Since the amount of digestive enzymes we produce decreases with age, this is another important benefit. 

 In my next post we will look at the last two of Layman's recommendations for new protein guidelines.  Until then, let me know your thoughts on the first two.  Do you agree with Layman's assessment?

No Weekend Plans?

Don't worry.

Saturday is the last day of National Pancake Week, and there is no end to the pancake-related activities. 

Citizens in Olney, England, for instance, hold a friendly competition each year in honor of National Pancake Week.  The town of Liberal, Kansas does the same. You can watch the final moments of last year's race here.

Pancakes are a favorite among bodybuilders.  They are a great way to pack in extra protein, since whey powder can easily be incorporated into the mix.

Below are two high-protein pancake recipes.  Give them a try and sit back for some fine pancake entertainment.

High Protein Pancakes

1/2 cup oats
1/2 cup cottage cheese
1 Whole Egg
4 Egg Whites
Dash of Vanilla Extract
Dash of Cinnamon

Incorporate all ingredients and cook in a skillet over medium heat.  Makes three pancakes.

Or, try this basic protein powder recipe and add your own flavor. For example, use vanilla or banana flavored powder and serve with fruit. And of course, protein is always served best with Aminogen!

Protein Powder Pancakes

2 eggs
1/2 cup oatmeal
1 scoop of whey
2 tablespoons of buttermilk or peanut butter

Oh, and have a good weekend!

Many Americans Eating More Protein to Improve Diet

This one might not come as a surprise. 

A recent survey by the National Grocers Association found that two-thirds of Americans feel their diet could be healthier.  Fifty-two percent of people polled said their diet could be "somewhat healthier,"  and sixteen percent admitted their diet could be "a lot healthier."

Also reported in the survey was what Americans are doing to ensure their diet is healthy.

Some of the responses included:

 

83%     Eat More Fruits and Vegetables    

62%     Eat Fewer Fried Foods

47%     Eat Less Sugar

19%     Eat More Protein 

 

Of course, the health benefits of protein are well-covered territory on this blog. 

And a study just published in the Journal of Nutrition adds to the evidence.  The study looked at protein's benefits not just for weight loss, but for weight loss maintainence.

Compared to those subjects eating a conventional diet (defined as high in carbohydrates), subjects on the protein diet lost 22% more fat mass, and therefore greatly improved their body composition.  They were also more successful at maintaining their weight loss.

A word of advice when reading this study: don't be mislead by the title, which refers to the protein diet as "moderate protein."  The researchers go on to define moderate protein as "increased protein and reduced carbohydrates."

And the Nomination Goes To...

OK, so you may have not had the chance to catch

Grocery Store Wars in theaters, and you probably won't find Joan Rivers interviewing a head of lettuce on the red carpet (no, Brad Pitt sporting his "rugged" look doesn't count) but how can we let the Oscars go by without a nod to this nutritionally-minded masterpiece? 

After all, eating healthy can feel like a battle sometimes.

Better Results: Whey Protein Or Free-Form Amino Acids?

According to a study published in Nutrition Research, whey protein wins this one.  The researchers compared levels of the amino acid phenlyalanine in elderly men taking whey protein or equivalent doses of essential and non-essential free-form amino acids.  Phenlalanine levels improved only in the subjects taking whey protein.

Check out this post  from last week for more on the advantages of taking protein with Aminogen over taking amino acids alone.

 

Weekend Reading: Wanna Bet?

Last week The Economist described a study that looked at what helps to keep us motivated and follow through on our intentions, and what makes it likely we'll procrastinate.

What they found is that we procrastinate when our goals are vague or boring.

Conversely, we are more apt to follow through when our goals are very specific.

It seems that most of us require something solid to wrap our minds around, then the motions will follow. Having the details of a goal in mind automatically allows our brains to start planning which steps to take.  Taking action is then a natural progression of our thought process.

For example, saying to yourself,"I want to lose eight pounds so that I can fit into these pants by Memorial Day,"  is much more effective than saying to yourself,"I really should lose some of this weight sometime."

Perhaps one of the reasons people lose more weight when keeping a food journal.  Writing down what you're eating helps you to look at the details of your diet and keeps focused on specifics.  "I ate seven cookies last night during House," is much more helpful information than "I think I ate too much last night."  Our brains naturally gravitate toward problem-solving.  So when we read in our journal that we ate too many cookies while watching TV, our minds immediately go to work, reminding us to stock up on healthy snacks before primetime, or nagging us to go out for a walk after dinner instead.

As for the notion that a boring goal is a doomed one, well, that does seem to be true. 

But what do you do about that?  Like a lot of things in life, losing weight is BYOF - bring your own fun. If your goal is boring, find a way to make it fun.  These two office workers found a way kick-start their diets and fuel their competitive streaks. They were able to stick with it and lose the weight. 

So if you want to lose weight, or if you trying to make your way from wanting to lose weight to seriously trying:

Make your goals specific and plan them in detail

Make excercise and healthy eating fun

Make your protein with Aminogen 

Get It In Writing

This week is all about weight loss, and what Aminogen can do for you if you are trying to lose weight. 

For those of you who fall into the "seriously trying to lose weight" category, I thought I would pass this along: The Journal of Preventative Medicine reports that simply writing down what you eat throughout the day can reduce your caloric intake by half. 

I propose an experiment.  If you regularly take supplemental protein, why not keep track of your results and make note of whether or not your protein contained Aminogen. 

Do you notice a difference?  Less gas or more comfortable digestion?  Do you have more energy or feel fuller, longer? Do you lose more weight when using protein with Aminogen?  Try it out and let me know!

Like Your Crazy Cousin Lou

"Americans' Weight Issues Not Going Away", says a recent Gallup Poll.

The November 2008 poll reports that 59 percent of Americans want to lose weight, while 30 percent say they are "seriously trying" to lose weight.

Interestingly, women's reported ideal weight - the weight they wish they could be - increased from a range of 134 to 138 pounds in the previous poll, to 140 pounds.

Taking into account women's actual average weight, most women would be about 20 pounds heavier than their desired weight.

Men who were asked the same question answered their ideal weight would be around 180 pounds, making the average man about 14 pounds over what they wish they weighed.

With around two-thirds of Americans overweight or obese, it looks like our weight problem is not going away any time soon.

So which category would you put yourself in, the wanting to lose weight group or the seriously trying to lose weight group? And has your idea of what your ideal weight should be changed?

Aminogen Supports Dieters in Struggle to Lose Fat, Keep Muscle

That's the latest headline in Aminogen news, you can read the complete press release here.

How exactly does Aminogen encourage fat loss and, at the same time, promote muscle?  It's an important question because after all, isn't that what you really mean when you say you want to lose weight? 

What you really want is to lose FAT, while keeping or even increasing your lean muscle.  There are all sorts of health reasons for maintaining muscle.  And it's that combination of less fat and more lean muscle that gives your body the healthy, attractive shape you want. 

So here's how Aminogen factors in.

We know that protein on its own:

Promotes weight loss because it increases satiety (you feel fuller, longer)

Effects hunger-regulating hormones like ghrelin, PPY and leptin

Supplies amino acids important for muscle growth and metabolism

Now, add Aminogen into the mix and three things happen:

You can absorb that satiety-promoting protein three times as fast

You can absorb 100% percent more amino acids, and 250% more branched-chain amino acids than if you consumed that protein alone

Your increased levels of key amino acids can affect whether your body stores the energy from your protein as fat or burns that energy by putting it to work in your muscles

The first two effects are pretty straight foward.  Aminogen helps your body to absorb more protein, and absorb it more quickly, making you feel full and feeding your lean muscle the amino acids they need to stay strong.

Let's take a look at the third effect.  Different amino acids have different jobs within the body. 

One branched-chain amino acid that plays an important role in metabolism is leucine.  Leucine actually helps to guide energy away from fat cells, and into muscle, where it can be used.

In the published clinical study, Aminogen increased levels of leucine from whey protein by 230%.  In other words, subjects who took their protein with Aminogen had 230% higher levels of leucine than subjects who did not take Aminogen with their protein.

That's a lot of leucine working on behalf of your fat loss. 

Why not simply take leucine in a capsule, then?

Protein with Aminogen has benefits stand-alone amino acids do not:

Satiety and hunger control, as mentioned above

Increased luceine levels from the protein you are already consuming

Cardiovascular benefits proven in clinical study (this is an important one since so many of us diet, in part, to lower our risk of obesity, metabolic syndrome, and the cardiovascular dangers associated with those conditions.)

Bottom line: if you are taking protein to lose weight and stay in shape, make sure that protein contains Aminogen.

Inside the Protein Factory

Have you ever wished you could hand-pick your supplement ingredients, whip them up in a bottle, and wah-lah…. a protein made just for you!?

 

Then you have to stop by the Protein Factory, where you can do just that.

Protein Factory President Alex Rogers inadvertently began his business back in the early years of the internet.  He was someone who liked to workout, and took protein to build muscle. 

When he found he had more whey protein on hand than he could use, he went online to try and sell his surplus.  Alex found it was a great way to sell his extra protein, and he liked talking with other fitness-minded folk about nutrition.  He let people know about his own results with the various protein powders he had tried.

Ten years later, Alex is doing the same thing, on a larger scale.  His site offers information, advice, and gives customers an easy way to design their own protein blends.   Customers can choose everything from protein type – whey concentrate, isolate, soy, etc. – to flavor, to specialty ingredients like omega-3’s and, of course, Aminogen.

I was able to talk with Alex a few days ago (that's him in the picture below) and ask him what it’s like on the frontlines of the protein supplement business:

What gave you the idea to allow people to create their own formulas?

I started Protein Factory a little over ten years ago.  It really began as a result of my own search for a good protein supplement.  I started working out in college, and I knew how important protein was for building muscle and getting results.  But I had trouble digesting your typical whey concentrate, and realized it might be the lactose.

I finally tracked down a whey isolate that worked really well for me - this was before isolate was available in most places.  Well, at one point I had a surplus and got online to find out if anyone wanted to buy it, and that’s when the idea for Protein Factory really came about. And it grew from there.  I think I can say that we were one the first companies to offer whey protein isolate.

Allowing people to create their own formulas just makes sense.  It means that they can take into account their own nutrition needs and experiences, just like I did when I found a lactose-free protein worked better for me.

Who would you say is your typical consumer?

Most of our customers are 24 or older. But we get people at all sorts of fitness levels, from beginners to award-winning athletes - a real mix. 

One of our customers, for instance, is Great Lakes Regional Master’s Deadlift  winner Martin Montgomery.  At age 66, Martin's lift of 502 pounds was third all-time for his age group/weight class.

When did you get interested in bodybuilding and how did you learn what you know about nutrition?  

I have always just been into working out.  Like most people, I really started to get into it in during high school and then college. Through my own research – by taking the time to read the actual studies behind products.

What is a best-selling product right now?

Our CFM (Cross-flow Microfiltration) Whey Protein Isolate.

(Alex has a great presentation on this product; you can watch it here).

  

How do you decide which new formulas/ingredients to offer?

Well, first and foremost, we don’t follow trends, we innovate.  A lot of  companies out there invest more in the marketing of a product than the actual science, so the products can be over-hyped. Protein Factory only uses ingredients that are based on science,  and we only offer products that we believe in.

What is the most important thing to consider when creating your own formula?

Quality of ingredients, taste, and price.  You have to use quality ingredients, but if they don’t taste good you won’t use them.

What trends are you seeing in customer orders right now?  How do you think the economy is affecting supplement sales? 

If anything, we have had more customers.  In this economy, I think that is because we keep our prices as low as we can.

 What advice would you give customers on a budget?  What is the most important, supplement-wise?

                

Use a good quality whey protein mixed with slower-digesting casein.  That way you  

get the anabolic effects of a fast-absorbing protein along with the anti-catabolic protection of slower-digesting casein. 

 What are some of the craziest questions/comments you have gotten from consumers?

One customer who purchased our organic instantized whey protein told us he

gained two pounds in one hour! 

 

While I cannot vouch for his weight gain, I can say that people are definitely interested in our organic whey.  As far as I know it may be one of the only organic whey protein mixes available on the market.

Do you ever get questions about Aminogen?

Usually people want to know more about what it is and how it works. I tell them it’s a digestive enzyme that can help them get more out of their protein by increasing the amount of amino acids they absorb.

What would you tell customers NOT to do when choosing and buying supplements? What is the biggest mistake people make?

Don’t forget about taste!  It doesn’t matter how many nutrients are packed in there, if it tastes horrible you are not going to drink it.

What would you say to someone who is intimated buy all of the information out there on nutrition and supplements?

It can be intimidating.  That’s why at Protein Factory we created EZ Lab.  It helps people who want to find the best protein formula for their specific needs and goals, but are not sure how to get started.  All you have to do is enter some basic information about your body type, weight, goals, etc, and the EZ lab makes recommendations.

Where can your fans/customers meet you?  Will you be attending the upcoming Arnold?

We won't be at the Arnold, but do meet up with us on our website forum, as we will be revealing a new label line soon.

More Evidence That Muscle Matters

The importance of muscle is a well-covered issue here on the Aminogen blog.  We know that muscle plays an important role in immune function, recovery from injury, and overall health.  What's more, we know that lack of lean muscle can be a serious problem, especially as we age. Lack of lean muscle is even associated with higher mortality rates in men.

Now January's issue of Arthritis and Rheumatism reports that among people with osteoarthritis, those with greater quadraceps (thigh muscle) strength suffered less knee pain and displayed better knee function.  The study found that stronger quadraceps seemed to protect against cartilage loss at the lateral compartment of the patellofemoral joint.

The researchers cautioned that osteoarthritis sufferers should not attempt to strengthen this muscle or undertake an excercise program without the supervision of their physician. 

Aminogen Research Highlighted

A recently published clinical study on Aminogen, which found the patented enzyme tripled the rate of whey protein absorption, is highlighted in January's issue of Functional Ingredients Magazine(scroll down to bottom of page.)

The study has recieved quite a bit of attention in the industry, which makes me curious... as a consumer, do you research supplements before you buy them?  Which websites and resources do you use to do your research?  Let me know by adding your comment or voting in this month's poll!

Cutting Back on Calories, Not Protein

There are at least two times in our lives that call for cutting calories, but research shows that should not mean reducing our protein intake.

The first of these times is when we need to lose weight. Usually, in order to lose weight we need to reduce the overall number of calories we take in, and increase exercise.  This is because weight gain occurs when we are consuming more calories than we expend. 

However, reducing overall calories does not necessarily mean we should reduce our protein levels.  In fact, research shows that maintaining protein adequate protein intake can actually help you lose weight - and lose more fat, rather than muscle (which we want to keep!)

So, when we are dieting, the focus should be not only on reducing calories, but on making the most of the calories we consume.  This means choosing nutrient-dense foods, such as poultry, fish, and nuts, that will help to maintain protein levels.

The second time in our lives when we may be eating fewer calories is when we reach age 55.  By this time in our lives, most experts agree that physiological and lifestyle changes mean our bodies require fewer calories. 

At the same time, it becomes crucial at this age that we maintain adequate protein intake.  Protein requirements remain the same even as we age, and insufficient protein can result in lean muscle loss, sarcopenia, an increased risk of injury and reduced immune function. 

Some experts estimate that up to 20 percent of older adults do not take in the Recommended Daily Allowance for protein. And in  a recent study, older adults showed negative physiological changes after just one week on a low protein diet.

If physical problems, such trouble chewing or reduced enzyme production, make protein digestion more difficult, we may need help maintaining our protein intake.  This means choosing softer, protein-rich foods such as milk, cheese and protein drinks. 

Aminogen, which helps our bodies to break down and absorb more protein, is a good idea too!

 

Weekend Reading: Happy Thanksgiving

If you are eating turkey, your Thanksgiving dinner will probably be a high-protein meal.  It will probably be hight in carbohydrates and fats, too.  And it is actually the large volume of carbs and fat which are responsible for that sleepy feeling after the big meal. 

Turkey does contain tryptophan, an amino acid important in the production of seratonin and melatonin.  However, because of the way tryptophan is metabolized during a meal, experts have concluded not enough of the amino acid reaches the brain to affect a change in alertness.

Scientific American explains this, the difference between white and dark meat, and other turkey facts in their in-depth report, The Science of Thanksgiving.  Enjoy!

Aging's Effect on Our Lean Muscle Mass

I came across an excellent article on sarcopenia – the gradual loss of muscle mass as we age.  This loss of muscle mass is known to impact the immune system, cardiovascular health, and even conditions such as diabetes.  Inadequate lean muscle mass can indicate a decline in overall health as well as susceptibility to age-related problems such as osteoporosis and hip fractures. (You can read more about the importance of lean muscle mass in my July 2 2007 post on the topic).

The loss of muscle mass occurs with age – one-fifth of a pound of muscle each year and up to one pound each year after the age of fifty.  Because the change is gradual, and usually accompanied by fat accumulation, many people may not even realize the dramatic shift in body composition that is taking place.

This article from Best Life highlights two key solutions to the problem of sarcopenia:

• Weight-bearing exercise
• Improved/Increases protein nutrition

Exercise with weights, when done properly, stimulates muscle fibers to grow. 

Protein intake is vital because if the body does not receive the amino acids it needs (and it needs amino acids for virtually every function!) from food, it will leach them from your skeletal muscle mass. 

I mention not only increased protein but improved protein nutrition because it may not be enough to simply eat more.  Our bodies produce fewer digestive enzymes as we age, so we may need help in breaking down and absorbing amino acids from our dietary protein.

Sure, the information in this article may seem a bit disheartening at first, but it also points us in the right direction: the most important fact you can take away from this is that while we cannot stop aging, we can make changes in diet and exercise that dramatically effect how we age. 

What's In a Label?

Want to check out protein content and nutrition facts before you go shopping? 

Label Watch is a new website that helps you do just that.  It's a great resource for finding out the facts about your favorite foods - or finding a healthy alternative - before you get to the store. You can even choose to products and compare their nutrition facts side-by-side.

The site also offers a variety of fitness, nutrition and lifestyle information from resident personal trainers and dieticians. 

Want to know more about deciphering nutrition labels?  The FDA has provides a consumer guide here.

Lowering C-Reactive Protein

I reported in Febuary that the published clinical study on Aminogen found Aminogen lowered C- reactive protein by 10%. 

What exactly is C-reative protein? 

Scientific American answers that question today as statin researches announce their drugs reduced C-reactive protein in a clinical study.

Unfortunately, some people experience side-effects while on statin drugs , such as muscle pain and weakness.  The study also found that taking statins was  associated with a slight increase in incidence of diabetes.  

We do know for sure is that C-reactive protein levels are an important measure of cardiovascular health, so it is definately something to discuss with your physician.

And on another note...

A presentation at the American Heart Association Scienfic Sessions reported that  music may be help to improve blood vessel function - also an indicator of heart health. 

Blood vessel function was measured by flow-mediated dilation.  Blood vessels typically dilate when we experience something positive, like deep relaxation or laughing with friends.  This dilation, and blood vessel flexibility, is thought to improve blood flow and help discourage arterial plaque from sticking to blood vessel walls.

The catch?  It only works with music you like.  Subjects listening to their favorite musc had a 26 percent increase in vessel dilation, while listening to music they disliked caused a 6 percent narrowing of blood vessels.

Weekend Reading: Going High-Protein, Ancient-Style

The ancient Incas referred to quinoa as the "mother of all grains," and with a protein content of 12 to 18 percent, they may have been right.  Unlike many grains, quinoa also has a complete and balanced profile of essential amino acids, making it a good protein source for vegetarians.

While the leaves are sometimes eaten, it is the seeds of the quinoa plant that are typically eaten.  These seeds are covered in a bitter-tasting layer of saponins that protects the plant from being eaten by birds and animals.  Once this bitter layer is removed by soaking them in water, there are a limitless number of ways to prepare and enjoy quinoa.  

Read more about this ancient high-protein food in NPR's online Kitchen Window feature and in the New York Times.

 

Whey or Soy

Online Surveys & Market Research

Some people feel strongly about one or the other. Being election day, vote for your favorite, and let me know why it is!

The Candidates:

Soy protein is thought to have originated in China over 5,000 years ago.  According to Chinese legend, Emperor Shennong declared soy one of the five 'sacred' grains in the year 2853 B.C. The other grains included wheat, millet, rice and barley.

Soy is very high in glutamine and arginine.  These two amino acids play an important role in tissue repair, muscle building, and metabolism. 

In the U.S., whey protein was discovered as a good source of protein about 25 years ago, as a byproduct of the cheese making process. But whey protein has probably been around for centuries.  Archeologists have found evidence of cheese making as early as 6000 B.C., and speculate that the process first developed in the middle east.

Whey contains all of the essential amino acids (ones your body cannot produce on its own), and is a good source of branched-chain amino acids (ones used especially for muscle repair and growth).  It also contains quadrapeptides, which have a pain-killing effect and thus can help minimize muscle soreness. 

 

Weekend Reading: Get Moving

Just a few weeks ago, the U.S. Department of Health and Human Services put out a list of physical activity guidelines for adults and children.

U.S News fitness blogger Katherine Hobbs details some of the more interesting recommendations here. 

What stood out to me was the emphasis on just becoming active; doing anything that gets you moving.  I was glad to see recommendations for regular muscle-building activities, too, since muscle loss and its relationship with health is something I have discussed.

Do remember: never start an excercise program or making changes to it without consulting your physician!

 

Aminogen and Sarcopenia

A recently published clinical study on Aminogen suggests that the patented enzyme may be beneficial when it comes to sarcopenia. 

Sarcopenia, from the Greek for "vanishing flesh," is the loss of muscle mass assocated with aging.  What many people may not realize is this muscle loss can actually begin by around age 40, with an average loss of 1/3 of a pound of muscle each year. By age 80, an individual may have lost up to 50 percent of their lean muscle mass.  And this can have a big impact on health.

Because adding Aminogen to protein triples the rate of absorption and increases amino acid levels by 100% - and BCAA levels by 250% - it may help to build and maintain lean muscle. 

Additionally, improved protein absorption can reduce the digestive discomfort some people experience on a high-protein diet.  This makes Aminogen a great addition to protein nutrition for older adults, who may be less able to digest protein as their bodies produce fewer digestive enzymes. 

You can read the press release on Triarco's website for more details.

Don't Forget the Whey Protein

Since the first mission into space, astronauts have experienced the muscle loss and weakness that comes from being in little gravity.  

Research from the University of Wisconsin showed that muscle fibers may atrophy as much as 30 percent in just eleven days in space!

This is like an accelerated version of the muscle atrophy that occurs when someone is sedentary for long periods of time.  That's why weight-bearing exercise is recommended to fend off sarcopenia.

Perhaps that is also why researchers at the German Space Agency-Institute of Aerospace Medicine wanted to test the effects of two different kinds of protein on muscle mass in healthy males during 14 days of bed rest.

The researchers looked at whey protein, which digests relatively quickly, and casein protein, which digests more slowly. 

They found that the rapidly-digested whey protein was better at increasing post-prandial net protein synthesis - the production of protein after eating, for use in building muscle and other function.

Now, it is also interesting to note that Aminogen is shown to increase the rate of protein absorption, increasing free amino acid levels by 100%, branched-chain amino acids by 250% and nitrogen retention by 32%. 

Imagine what adding Aminogen could do for those astronauts...or for anyone trying to keep and build lean muscle.

What Every Bodybuilder Knows (And You Should, Too)

Bodybuilders love their Aminogen; many refuse take their protein without it!

So, Triarco travels to the Mr. Olympia in Las Vegas, Nevada each year to meet with Aminogen fans and support the sport, the art, and the science of bodybuilding. It's an amazing event, filled with competitors and fans from every part of the globe.

What always strikes me at these shows, is that even if you are not a bodybuilder - and never plan to be one - you can learn so much from them. There is so much about bodybuilding that can be applied to everyone's journey in health, fitness, and life in general.  Here are some of the main tenents of bodybuilding that you should know, too:

The little things matter - and they add up. 

Even when bodybuilders attend clubs and events after the show, you will see them skip the bread basket and order water rather than soda. They do this because they know that these small choices add up over time.

Whether you are trying lose weight, get fit, or simply stay strong, try not to think of these choices as deprivation. Think of each temptation as an opportunity to treat yourself well, to recommit to your goal.

Simple, healthy choices like skipping the sugar or drinking more water have a cumulative effect.  Make the most of that.

Social support is crucial. 

Bodybuilding can be a solitary sport, a single athlete staring down that next weight plate.  But smart bodybuilders don't go it alone.  They often partner with a trainer or mentor for guidance and support.  They also have an array of competitions, shows, and gatherings throughout the year to socialize with bodybuilders. They celebrate their love of the sport, show off their results and encourage each other. 

We could all benefit from that kind of social support.  So whether that means finding a workout buddy, or splurging on an outfit that shows off your newly toned arms, take the time and effort to do that.

Cheat day is a must.

Bodybuilders are constantly eating with their goals in mind: to build muscle and to cut fat. But for all of their careful eating, meal planning, and supplement regimes, bodybuilders always allow themselves a "cheat" day - a day to relax the rules and eat what they enjoy. 

Is this counterproductive? Not at all. Research tells us that deprivation can trigger a stress response. Go without your favorite food for too long, and you will not only dream about it, but you will probably eat twice as much of it when you do give in. This happens especially when restricting calories. Better to savor a small taste, or give yourself one day to eat the way you like, and avoid this vicious cycle. 

Many people also suffer from all-or-nothing thinking: "I had those 3 cookies so my diet is already ruined for the day... I might as well have a few more." Don't fall victim to this kind of thinking. Treating yourself, in moderation (3 cookies, not the whole box),will actually help you stick with your goals for the long term.

Does this contradict the fact that "the little choices matter?"  No.  Investing in those small healthy choices everyday gives you a solid, healthy foundation. The real genius of cheat day is the ability to indulge(within reason) and then get right back on track.

You have to stop if you want to keep going.

Bodybuilders call this recovery. They know that after working out, your body needs time to rest and repair. Failing to do so can result in over-training. Your body is pushed too far, too frequently, and you actually begin to lose muscle mass, strength and energy.

Your body needs time to replenish its stores of glucose and amino acids, and to rebuild tissue that was utilized when working out. In fact, it is during this rest period that muscle growth actually occurs. So stick to your exercise schedule, but make sure you plan for a day of rest, too.

Eyes on the Prize

Even professional bodybuilders often have another job outside of the sport, in addition to competing.  And yet they are first to the gym every morning before work. Or, they may go after work, when everyone else is heading home. 

The point is, when you are committed to something, you find the time. 

Use this as inspiration, rather than an admonition.  Whatever your fitness or health goal is, you can make some time for it.  Get up 20 minutes earlier and work out, or find a way to incorporate exercises into your family time, like taking a walk after dinner, or taking lessons together on the weekend.

And of course, as I mentioned above, bodybuilders take Aminogen because they take their protein nutrition seriously. 

So how about you?  You don't have to be a professional athlete to be serious about keeping fit.  Is there anything you have learned from a particular sport, or an athlete, that you have been able to successfully incorportate into your own fitness plan?

 

Aminogen at Mr. Olympia

If you plan on attending the Mr. Olympia 2008 weekend in Las Vegas, Nevada this September 26th and 27th, be sure to stop by the Aminogen booth  - #1203.

What I find great about the show is that even if you are not a bodybuilder, there is so much you can learn from bodybuilders about diet, discipline, and transforming your body.  Check back soon for more on that topic, plus a report from the show.

Introducing the Highest Dose of Aminogen Available in a Protein Powder

Although I rarely go into great detail about specific brands of protein, this one is truly Aminogen News worthy. 

Introducing Monster Milk, a great tasting power-packed protein powder from CytoSport delivering 500 mg of Aminogen.  Monster Milk contains 50 grams of protein (whey and casein) along with a powerful dose of Aminogen to ensure digestive ease and maximum amino acid absorption.

You can try it out in Chocolate, Strawberries N' Cream or Vanilla Cream.  I personally love Strawberries N' Cream... 

Aminogen, Milk Protein and Reducing Blood Pressure

An analysis of current protein research, published in the journal Nutrition, concludes that some proteins in milk, known as peptides, may lower high blood pressure. 

The authors looked at two specific peptides (amino acids grouped together) in milk: isoleucine-proline-proline (IPP) and valine-proline-proline (VPP).

Researchers found these peptides seemed to reduce systolic blood pressure by 4.8 mmHg and diastolic blood pressure by 2.2 mmHg.  This effect seemed more pronounced in people who already had high blood pressure (defined as over 140 mmHg systolic and over 90 mmHg diastolic).

It is thought that peptides IPP and VPP may decrease blood pressure by inhibiting the production of angiotensin II, a powerful vasoconstrictor in the body.  Vasoconstrictors like angiostensin II cause blood vessels to tighten, or constrict, thereby increasing blood pressure.  If the enzyme needed to produce angiostensin II, called an agiostensin-converting enzyme (ACE), can be blocked, that can stop the increase in blood pressure.  The authors in this Nutrition analysis suggest that IPP and VPP from milk may do just that.

What does this mean for those of us taking supplemental whey protein?  It's good news, because whey protein is derived from milk. 

For those of us taking Aminogen with our protein, the news is even better.  First, we already know from clinical research that adding Aminogen to whey reduces c-reactive protein, a marker of cardiac inflammation, by 10%.

Second, research has shown that adding Aminogen to whey significantly increases ACE inhibition. The peptides created by adding Aminogen to whey increased ACE inhibition by 99% in vitro. In other words, Aminogen seems to enhance whey's ability to decrease blood pressure.

So, my analysis:

Whey(milk proteins) = potential reduction in blood pressure = good.

Whey + Aminogen = proven cardiovascular benefits = enhances absorption and effects of whey = more of what's good.

How Many Dietary Supplements Do You Take Daily?

The majority of Aminogen Blog voters - fifty-seven percent - take between one and three supplements each day. 

Twenty-eight percent reported taking six or more supplements daily, and fourteen percent reported taking none.

If you do take supplements, I would love to know which ones you take, and why?  How do you decide which supplements are worth taking, and which ones are right for you?

Going High Protein in the Morning May Help You Lose Weight and Give an Energy Boost

A Purdue study published in the British Journal of Nutrition compared high-protein breakfasts, lunches and dinners with meals containing more typical protein levels, and found that high-protein breakfasts were beneficial for weight loss, satiety and maintaining energy levels.

The study's author, Dr. Wayne Campbell professor of Food and Nutrition at Purdue University, is quoted as saying:"There is a growing body of research that supports eating high-quality protein foods when dieting to maintain a sense of fullness."

Other studies, like the one cited here, have even found protein to help improve mood.  This makes sense, since amino acids are important in the production of some neurotransmitters.  Tyrosine, for instance, plays an important role in the production of the 'feel good' neurotransmitter dopamine, and is a precursor to neurotransmitters that impact alertness, such as epinephrine and norepinephrine.

Another amino acid, glutamine, is actually the brain's only alternative source of energy, should glucose levels be low. 

Feeling blue and feeling tired are two common obstacles that dieters struggle with.

Putting together what we know about protein's ability to decrease hunger hormones, keep you feeling fuller, longer, and its role in mood, it makes sense that a high-protein breakfast can give you an advantage during dieting.

Weekend Reading: Aging with Grace and Gusto

As cited in this New York Times article, Americans 85 and older now comprise the fastest-growing segment of our population.  Many elderly Americans remain healthy and active up through the end of their lives.

What's the secret?

According to the author, experts estimate that our genes account for approximately 35% of our health status as we age. 

And the other 65%? Environmental and lifestyle factors such as diet and exercise.

Quoting Dr. Rivlin in the American Journal of Clinical Nutrition, the author explains that "changes in body composition, like loss of bone and muscle and accumulation of body fat typically accompany aging and can affect health in a variety of ways" but that these changes can be "limited or reversed" by measures such as cutting caloric and fat intake, eating high-quality protein, and participating in aerobic and weight-bearing exercise.

So don't spend too much time in front of the computer this holiday weekend... (of course, a little blog time is OK).

Orange Popsicle Protein Smoothie

This is a great protein smoothie to kickstart the morning or to enjoy on a warm summer afternoon.

Mix these ingredients in a blender:

1/2 cup soy milk

1/2 cup vanilla yogurt

1/2 cup orange juice

1 scoop vanilla protein powder

Then, add crushed ice or 1/4 can frozen orange juice, blend again. 

Aminogen Study Highly Accessed

I noticed today that the Aminogen clinical study recently published in the Journal of the International Society of Sports Nutrition has been viewed so often that it is now tagged as "highly accessed." 

I was excited to see this because that means so many of you take your supplements seriously, and take the time to investigate. Way to go!

Weekend Reading: Who Eats More Protein, Men or Women?

A study discussed on Discovery shows that male and female crickets have different optimal protein intakes. And it’s the females who require proportionally more protein than carbs.

What does this have to do with you?

Well, while we already know some micronutrient differences exist between the sexes – women tend to need more calcium than men, for instance – how many studies have examined macronutrients such as protein and carbohydrates, and how they relate to gender?

It would be interesting to see studies examining this question in humans.

So, as an informal observation, what differences do you see between the ways you and someone of the opposite gender eat?  Do you see a pattern in food choices, especially when it comes to carbohydrates and protein?

What Is Sarcopenia? Part 2: Why Lean Muscle Is So Important for Good Health

With some 650 muscles holding your body together and helping you to move, it's easy to understand why we need healthy, working muscles.

As we age, losing muscle mass and strength increases our risk of injury and can affect our ability to live independently.  Lacking muscle mass and strength makes you more likely to injure yourself while performing household tasks, like carrying a grocery bag or changing a light bulb.

A senior lacking strength in the quadriceps thigh muscle, for instance, may lose their balance and fall from a step stool or on the stairs.  This may result in a hip fracture, one of the most common reasons older people lose the ability to live independently and require nursing home care.

Sarcopenia is also closely associated with osteoporosis.  While researchers are still unclear as to exactly how the two conditions are related, they do know that sarcopenia typically precedes osteoporosis.  One theory is that similar hormonal changes and nutritional deficits underlie both conditions.  Another theory is that as we lose muscle, bones are no longer required to bear as much weight during normal activity, and so they begin to weaken as well.

Whatever the reason, we know that sarcopenia is a risk factor for injury and loss of independence.

Interestingly, scientists have discovered that the quality and quantity of an individual's lean muscle mass influences more than just the obvious.

In addition to physical mobility and independence, muscle plays a role in:

Metabolism

Immune health

Chronic diseases such as diabetes

Survival rates for critical illnesses such as cardiovascular disease and cancer

Ability to recover from injury and surgery

Glutathione, for example, is an amino acid stored in muscle and is important for tissue repair and immune function.  Victims of second and third degree burns are given glutathione to replace any they may have lost from their injuries, and because it speeds the healing process.

In injury recovery, the body also utilizes the nitric oxide provided by muscle.  Insufficient nitric oxide can impede the healing response and even create further damage.

There are so many reasons to safeguard your lean muscle mass as you age, even if you are not trying to "bulk up."

In the next installments on sarcopenia we will look more closely at how muscle mass is lost, who is at risk, and what you can do.

Weekend Reading: Summer Protein Recipe

  This Weekend Reading Eating comes just in time.  It's those last few lazy hazy weeks of summer, and sweating over a hot stove is just not appealing. 

Over the next few weeks I will be posting summer recipes that are high in protein and low on kitchen time.

Tomato-Chickpea Salad

1 15 oz can chickpeas, drained and rinsed

1/2 cup sund-dried or canned tomatoes, drained and sliced

1 cup feta cheese, crumbled

1 small red onion, chopped

1 garlic clove, chopped

1 tablespoon chopped cilantro

2 tablespoons olive oil

1 tablespoon lemon juice

2 teaspoons salt      

Combine all ingredients in a bowl, refridgerate for 1-3 hours, and get out of the kitchen.                  

Strength Training May Help Prevent Falls Among Elderly

As my second installment on sarcopenia will detail, maintaining lean muscle mass is crucial for good health as we age. 

According to this New York Times article, 10% of emergency room visits by people older than 65 result from falls. As part of a plan to reduce this number, health care providers teamed up to closely monitor medication, vision correction and strength training among this age group and found that this supervision cut the number of serious falls by 11%.

For more on strength training in older adults, check my previous post for the National Strength Conditioning Associations excercise guidelines for seniors.    

What Type of Excercise Do You Do Most Regularly?

I am happy to report that 61.5% of Aminogen Blog voters are doing regular strength conditioning, followed by 30.8% who reported doing a combination of strength conditioning and cardio. 

Just wondering what constitutes a .5% in strength training...

To figure that out, or to learn more about the importance of strength training as we age, you can read the National Strength Conditioning Association's report on topic.

If you do excercise and did not get a chance to vote yet, there is still time to get some credit for all those workouts you do.  Check out past poll results and cast your vote here.