You Ask, I Answer: Exercise

Is exercise enough?

I know plenty of long distance runners that subsist on ice cream and candy bars, even well into their middle-age, and have perfect health.

Can exercise overcome poor dietary choices? If so, to what degree?

-- Corey Clark
(Location withheld)

Exercise in itself is NOT enough.

Sure, exercise can help with cardiovascular heath, respiratory health, and musculoskeletal maintenance, but you also need proper nutrition to keep all systems running properly.

Exercise does not provide Omega-3 fatty acids, fiber, monounsaturated fats, or phytonutrients.

How do you know these long-distance runners who subsist on junk are in perfect health? Have you seen their blood labs?

Just because someone is thin and has a six pack does not necessarily mean they are in perfect health. They could have high blood pressure, low bone density, and low intakes of most vitamins and minerals.

You Ask, I Answer: Muscle Milk

There is a supplement drink called Muscle Milk that everybody at my gym (including trainers) seem to be raving about.

It contains protein of course, but focuses more on it's revolutionary fat content (which they coin as Lean Lipids).

[They claim] they help burn fats more efficiently. Being an avid reader of your site, I'm sure this is just another gimmick but is there any truth to the types of fats ingested and improving fat burning?

-- Bexx
Via the blog

Muscle Milk has been the darling of protein supplements for many years.

Can't say I'm surprised, given the aggressive marketing, the taste that closely mimics a milkshake, and the scientific-sounding hype about "fat burning", "lean muscle-promoting" properties.

Before I address my issues with the product, let me say a word about personal trainers.

I have met many personal trainers who are knowledgeable about nutrition and have studied the science appropriately, but also met a fair share who consider themselves experts simply because they subscribe to muscle magazines (most of which, by the way, take generous amounts of advertising dollars from protein-supplement manufacturers).

Before you take nutrition advice from a personal trainer, find out what their credentials are.

Onto Muscle Milk.

The claim that Muscle Milk "burns" fat rather than store it is inaccurate.

Downing three Muscle Milk shakes a day (as the company recommends) in conjunction with a sedentary lifestyle will undoubtedly result in weight gain and stored fat.

Remember: excess calories that are not burned off are stored as fat no matter what their source is.

I do not deny that liquid calories can be helpful for building mass in conjunction with weight lifting, since it is easy to add hundreds to your day with just a few gulps.

However, rather than spending money on powders filled with artificial sweeteners and various chemicals, opt for real food. Blending skim milk, peanut butter, a banana, and some ice cubes provides an appropriate balance of nutrients for a post-workout snack.

I am even more baffled by Muscle Milk's boast that it is a "low-carb" formula. If recovering from a workout is the goal, you need equal amounts of protein and carbohydrate, which is why you are better off having a glass of skim milk and a slice of whole wheat toast or fresh fruit with some cottage cheese.

Restricting carbohydrates after a workout makes no sense.

Remember, too, that muscle growth is ONLY achieved by stressing a muscle. People would benefit more from learning proper weight-lifting techniques and movements than chugging down hundreds of grams a protein per day which simply get excreted in urine.

It is products like this that inspired my recent "Enough is Enough!" posting.

People who claim to see "results" from Muscle Milk don't realize that the credit should simply be given to efficient workouts and excess calories, not "magic ingredients" in a supplement.

You Ask, I Answer: Swimming & Digestion

Since I know you like to tackle myths, I have one I'm curious about.

Should you really wait an hour after eating a meal before you go swimming to prevent cramps?

-- Heidi Conprisi
New York, NY

Ah, one of those old wives' tales that will not go away.

Every Summer I still come across news articles warning beachgoers and pool enthusiasts to avoid the water for at least an hour after enjoying their lunch.

Let's lay this one to rest with some Human Physiology 101.

After a meal, blood is mainly "dispatched" to the digestive area to aid in nutrient absorption.

The "don't swim within an hour after eating a meal" assumes that getting in the water while this is happening leads to cramping.

Not quite. If you are simply immersing yourself in the ocean or engaging in some light swimming in the pool, your body can most certainly handle digestion all while providing blood to the muscles.

Unless you are planning on starting a 10 mile swim as you swallow your last morsel of lunch, there is absolutely no need for concern.

The only thing you may experience if you push yourself too hard -- as with any vigorous physical activity performed minutes after eating -- is an unpleasant queasy feeling.

You Ask, I Answer: Protein Bars

I eat Zone Perfect Dark Chocolate nutrition bars, mainly for the protein intake but also because compared to most other Zone bars, they seemed to be less plentiful in sugar content and higher in protein.

However, I am now wondering if these are not the best option for me? I eat one about an hour prior to walking/running.

Sometimes I follow up my walks/runs with some light weights, so I feel like I need the protein more on those days.

Are there other nutrition bars that I should be eating for protein instead?

-- Annemarie F.
(location withheld)

I would much rather you choose a different pre-workout snack, for a variety of reasons.

A Zone bar is basically a candy bar with a little extra protein as well and a variety of vitamins and minerals tacked on so it can be advertised as containing "19 vitamins and minerals."

In theory, the same could be said for Doritos if Frito Lay decided to fortify their nacho cheese flavored chips.

I much prefer you get nutrients from foods that naturally contain them.

Keep in mind, too, that a single dark chocolate Zone bar has as much sugar as three Oreo cookies.

As far as pre-workout foods go, they should be high in carbohydrates and low in protein and fat. Hence, a Zone protein bar isn't the best choice.

The key is to choose high-quality carbohydrates. Refined varieties that offer little nutrition (pretzels, Skittles, animal crackers, etc.) are not the best options.

However, something like an apple, a tangerine, a handful of baby carrots, some plain oatmeal prepared with water, or a toasted slice of 100% whole grain bread are good snacks to eat 45 - 60 minutes before exercising.

Even if you do some weight training, protein is a nutrient that better suited after exercise, not directly before.

Ideally, a post-exercise food should contain a combination of protein, carbohydrates, and fats.

Some examples here would be two or three celery stalks with a tablespoon of your favorite nut butter or one low-fat mozarella string cheese accompanied by a handful of grapes.

The important thing is to always keep caloric intake in mind.

Too many times I see people doing light exercise (i.e: walking at a fast pace on a treadmill for twenty minutes) and erroneously thinking that has to be followed up by a high-calorie protein shake that doesn't accomplish much (other than tack on a few hundred calories).

When it comes to optimal nutrition, think "real food" first.

As far as I'm concerned, Zone bars belong in the "sweet treat" category.

You Ask, I Answer: Weightlifting Supplements

I keep hearing from fellow women weight-lifters about supplements like creatine, branch chain amino acids, ZMA [zinc monomethionine aspartate] and the role they play in muscle gains and repair.

I have my concerns about their long-term health effects, especially on women.

Do you think a casual weight-lifter like me (I lift 2 to 3 times a week to stay in shape) should stay away from them?

-- Mandy [last name withheld]
Halifax, Canada

It depends on which particular supplement you are talking about.

Creatine phosphate is one of the most well-known lifting supplements.

Creatine monohydrate and creatine citrate are also available; for all intents and purposes, they are the same thing (think of one as white sugar, another as brown sugar, and the other as cane juice crystals.)

It seems that any college student moderately interested in gaining muscle mass has a container of it in their dorm kitchen.

Although it may sound foreign, creatine is an amino acid produced by our bodies. It is also naturally found in significant quantities in all animal proteins -- particularly red meat, poultry, and fish.

Creatine serves as a backup reserve for short bursts of energy (no more than 8 to 10 seconds).

When you're banging out that last rep, it's creatine that comes to the rescue to give you a final jolt of strength.

Some people erroneously think that simply taking creatine is enough for adding muscle mass. Not so.

All creatine does is allow your muscles to work a little harder for a little longer. In other words, you still have to put in consistent time at the gym.

Keep in mind that although creatine is the best researched of the three supplements you ask about, none of them are regulated.

This is quite a problem, as it means that manufacturer A's creatine can differ greatly (i.e.: contain fillers and other useless ingredients) from manufacturer B's.

Although creatine can be helpful for bulking up, some of the accomplished results have more to do with muscular water retention than actual extra mass.

Branch chain amino acids can help delay muscle fatigue, but its effect has only been considered significant in very long endurance situations, like marathons.

For someone who works out two to three times a week to stay in shape, I find BCAA's to be a complete waste of money.

As for ZMA, there is very little literature on it. The only study I know of that has found it to be helpful was, not surprisingly, funded by its manufacturers.

I also find it rather comical ZMA is advertised as some "amazing breakthrough" when it's simply a combination of three minerals -- magnesium, zinc, and vitamin B6.

As far as long-term health effects of these supplements, there isn't enough information to truly know.

What we do know is that creatine appears to exacerbate dehydration. A few studies have also mentioned an increased risk for kidney problems, but that appears to only affect individuals who already have compromised kidneys.

I'm of the belief that the best thing you can do for your health -- and your training -- is eat a diet rich in fruits, vegetables, heart-healthy fats, whole grains, and lean protein.

No supplement is going to override a poor diet.

You Ask, I Answer: Carb Loading

With the New York City marathon happening tomorrow, I thought this would be a good time to ask you this.

What is "carb loading"? I know runners do it before a race, but how does it work, and why do they do it?

-- Alice Hanover
New York, NY

Carb loading is about optimizing glycogen stores in muscle tissue (glycogen is the biochemistry way of saying "stored energy.")

Depleting these stores and then providing the body with an extreme amount of carbohydrates makes an enzyme known as glycogen synthase store the incoming carbohydrate (which is converted to glucose and then, ultimately, glycogen) very effectively.

Think of this as equivalent to a master suitcase packer who can fit in one suitcase what most people would need three for!

Why do this? Well, the higher the glycogen stores, the longer athletes can last in extended aerobic exercises (that is why long-distance runners -- as opposed to bodybuilders -- practice this.)

Carb loading can double the amount of glycogen stored in muscle tissue, so it can potentially provide marathon participants with significant advantage, provided it is done correctly.

There are two ways to do this (both methods take place over the course of seven days prior to the athletic event.)

The traditional way (developed in the 1960s) had athletes sharply decreasing their carbohydrate intake to Stage 1 Atkins levels (no more than 30 grams of carbohydrates -- what you find in a slice of bread -- a day) while vigorously training for three days.

FYI: Putting a long-distance runner on a low-carb regimen is pretty much the most cruel thing you can do.

The next three days, carbohydrate intake would skyrocket to approximately 80% of calories while physical activity continually decreased.

On the seventh day (the day before the race), carbohydrate intake would remain extremely high and physical activity was not to be performed.

Newer methods are less extreme.

For the first three days, athletes consume roughly 60 percent of their calories from carbohydrates. Once that stage is complete, they take in approximately 80% of their calories from carbohydrates for the next three days.

In this method, exercise is on a constant decline (from very intense in Day 1 to absolutely none in Day 6.)

Since carb loading asks for high amounts of carbohydrates, this is one of the few times you will hear Registered Dietitians recommend low-fiber foods.

This serves two purposes -- it allows athletes to fill up less quickly and also prevents stomach complications (80 percent of calories from high-fiber foods could get rather uncomfortable.)

You Ask, I Answer: Protein/Abs

One of my friends wants to lose some excess weight from his stomach and have visible abs, so last week he started eating pretty much nothing but lean protein, protein shakes, and steamed vegetables.

He doesn't work out or eat any kind of carbs (apart from the steamed vegetables.)

He says he is already seeing results.

What do you think?

-- Tom (last name withheld)
New York, NY

I think your friend is absolutely misguided and approaching the situation with very little thought.

While it is true that abs "are made in the kitchen" (meaning that your diet must be very carefully managed, since visible abs are the result of low body fat, rather than endless crunches), eating nothing but protein and steamed vegetables is not the answer.

I don't know what your friend's diet was like prior to this, but it is very likely he will lose weight with this particular way of eating, as I am sure his total daily caloric intake has decreased.

Remember, though, that low-carb diets get rid of water weight in the first few days, which is what I think he refers to when he claims he is "already seeing results."

The fact that he does not work out is a significant problem.

Building muscle tone helps speed up metabolism, thereby facilitating weight loss while maintaining muscle mass (this way, you are losing mostly fat.)

These kind of ultra low-carb diets are also impossible to sustain for more than a few weeks.

If your friend wants to have visible abs, he has to keep a few things in mind:

1) Genetics play a role. Some people have an easier time achieving a six pack, while others can "only" show off a "four-pack" with that same amount of effort.

2) We all have abs. They are invisible, though, when they are hidden by a layer of fat. If you'd like to proudly display them, you must get your body fat down to approximately 6 or 7 percent. That absolutely requires vigorous physical activity several times a week.

3) In order to engage in vigorous physical activity several times a week, he certainky needs to take in more carbs than he is now. Otherwise, he will not have sufficient endurance, and his body will start breaking down muscle to provide him with sufficient energy!

His goal should be to increase physical activity, eat as few processed foods as possible, and maintain a pre-determined caloric range.

Otherwise, I see him lasting two more weeks and then simply going to the other extreme -- declaring this "too difficult" and "not worth it."

You Ask, I Answer: Protein and Weight Training

Using your calculation I should be getting 54 grams of protein a day, which is not a problem.

I have started strength training, [so] should I up my protein intake?

If so, by how much?

-- Chris (last name unknown)
Via the blog

As you have figured out, protein requirements are extremely easy to meet.

A three ounce portion (as large as the palm of your hand and no wider than your pinky) of salmon or chicken provides 27 grams, a sandwich consisting of two slices of whole wheat bread and 2 tablespoons of peanut butter adds up to 24 grams, a cup of milk delivers 8 grams, half a cup of lentils packs in 9 grams, and 23 almonds (one ounce) clock in at 6 grams.

Since the 0.8 grams of protein per kilogram of body weight is the minimum requirement, you you can safely double that intake – in your case, I would suggest not surpassing the 110 - 120 gram point.

As far as strength training is concerned, I’m assuming you want to know if upping protein intake will help you gain muscle mass.

The answer is both “yes” and “no.”

Acquiring muscle mass is achieved by shocking muscle groups and eating additional calories.

Some of these calories will surely come from protein, but also fats and carbohydrates.

Many people make the mistake of concentrating solely on protein, missing out on excess calories. Without more calories, you will not put on muscle mass!

Let’s say you currently eat 2,000 calories and 90 grams of protein a day.

A 1,700 calorie diet with 160 grams of protein is a lot less effective at helping you gain mass than a 2,500 calorie diet with 95 grams of protein.

The best suggestion I can give you is in regards to timing.

Be sure to eat a snack that contains complex carbohydrates and protein no later than 45 minutes after your workout for optimal glycogen refueling. A glass of skim milk and a tablespoon of peanut butter on whole wheat toast is one good example.

You Ask, I Answer: Exercise, Whey Protein

I am a “semi” vegan (I eat eggs and fish, I know there is an official term for that, but I can’t remember it!)

I avoid processed food [and] exercise in the morning approximately 6 days a week, walking briskly for an hour. I [recently] added cycling 3 times a week (approximately 20 miles.)

With the additional exercise I was feeling a little sluggish and headachy in the afternoon.

I felt like I needed more protein in my diet, so I bought, and have been using, whey protein in a soy milkshake for breakfast.

Am I falling back into the trap of “Franken foods” by using whey protein?

-- Barbara (last name withheld)
Carmel, IN

As far as technicalities go, your diet (lacto-ovo vegetarian who also eats fish) qualifies as pescatarian.

You will find, though, that it's often easier to describe yourself as "vegetarian", since "pescatarian" is often met with puzzled looks.

The symptoms you are experiencing are completely unrelated to low protein intake.

I don’t know your specific medical history, but assuming you are a “normal”, healthy adult, I am leaning towards one of the following: low caloric intake, low carbohydrate intake (headaches are often a symptom of not consuming enough carbohydrates), or dehydration.

Remember that protein needs are not as high as advertisers want us to believe.

To determine how much YOU need, take your weight in pounds and divide it by 2.2.

Then, multiply THAT number by 0.8.

Whatever number you get as a result of that calculation is the minimum amount of protein you should be getting on a daily basis. You can get up to 200 or 250% of that number with no problems.

Protein deficiency in the United States -- and other developed nations -- is extremely, extremely rare.

I am suspecting you need to increase your carbohydrate intake, particularly after exercising.

Your glycogen stores need to be replaced, and a snack combining complex carbohydrates and some protein is the best way to achieve that.

Something as simple as a toasted slice of whole grain bread with peanut butter or a piece of fruit accompanied by a glass of dairy or soy milk should do the trick.

I don't consider whey protein in itself to be a "Franken" food, but many of the ready-to-consume shakes and bars can be heavily processed.

I just don't think extra amounts of protein will provide much relief.

NOTE: If your symptoms persist, please consult your physician. This answer should not be seen as a diagnosis.

You Ask, I Answer: Gaining Weight

I recently lost weight and ended up losing more than I should have. I need to put back on about 5 lbs. (I’m currently 5’11” and 135 lbs.)

How do I go about doing this without sabotaging all of my hard work?

I do 60 minutes of cardio everyday and am unsure how to gradually go about gaining 5 pounds and then maintaining that weight rather than continuing to gain.

-- Rita (last name withheld)
New York, NY

I'm assuming you are a small frame woman. If so, gaining 5 pounds will set you at a good target weight.

If you fall into the "medium frame" category, though, you need to be in the 155-pound vicinity.

I am also assuming you are looking to gain general weight back, as oppose to gain 5 pounds of pure muscle.

In any case, gaining back some of the weight you lost isn't really as daunting as it might seem.

I understand that, initially, there may be a fear of regaining ALL the lost weight back, but that will not happen if you stick to the same slow and steady approach that is recommended for weight loss.

You have a few options. One is to increase calories (by about 500 a day) and keep your activity level the same.

Another is to increase your calories by slightly less (say, 300 or 350 calories) while simultaneously decreasing the intensity of your aerobic workout.

It's ultimately a decision you will arrive to after determining what works best for your body and mind.

The trap some people fall into is equating weight gain with ice cream, fries, soda, and other junk food.

Stick to a mainly unprocessed, "clean" diet and get extra calories mainly from nuts, seeds, and oils.

This handy dandy calculator lets you determine approximately how many calories YOU need to gain these 5 pounds -- and stay there.

Once you reach your desired weight, take note of what your average daily caloric intake is as well as how much physical activity you engage in -- there's your new benchmark.

Let's assume you need to consume an extra 300 calories a day.

This can easily be achieved, for instance, by adding two tablespoons of olive oil (an extra tablespoon to a salad at lunch and an extra tablespoon to a baked sweet potato for dinner) and a dozen almonds to your day.

You Ask, I Answer: Calorie Cycling

Some blogs I read recommend "calorie cycling" for people who are losing weight (at a healthy, moderate pace, accompanied by lifestyle changes, etc).

Supposedly, if you alternate eating at the bottom and the top of your calorie range, your metabolism is better maintained and you don't plateau or enter starvation mode.

Any truth to this?

-- Carrie (last name unknown)
Fremont, CA

Calorie cycling -- also known as calorie shifting -- is popular among bodybuilders, especially in the days before a competition.

I don't particularly find it very effective with the rest of the population looking to shed some weight.

For one, it is very rare that someone is eating the exact same amount of calories every day, even when following a meal plan created by a dietitian (there is usually a 100 - 200 calorie window).

Therefore, it can be argued that there is always a fluctuation in caloric intake (especially in meal plans that allow a "cheat meal" or "cheat day.")

Secondly, the number of calories burned each day also varies.

If you are following a meal plan and exercising four days a week, your net caloric intake is not the same every day (i.e.: you may consume 1,600 calories one day and burn an additional 200 in your workout, whereas another day you may consume 1,550 and not exercise).

Lastly, I find that calorie shifting adds more numbers and stress to what is already an adjustment for many people.

Worrying about eating 1,300 calories today and 1,800 tomorrow (even though, as luck would have it, that birthday dinner is today) isn't worth the trouble.

Besides, there is plenty of proof that people successfully lose weight in a healthy way by sticking to a certain (small) caloric range over a period of time.

As far as starvation goes -- that is reserved for caloric intakes falling below 1,200 calories a day.

Cutting down a 2,500 calorie diet (that has led to weight gain) into an 1,800 calorie one will never result in starvation.

Speaking With...: Mike Levinson

This posting is dedicated to all my male readers.

I'm not playing favorites, but certainly paying homage to the miniscule amount of male Registered Dietitians in the United States.

Just how miniscule? Only 2.5 percent of the approximately 60,000 RD’s in this country are men!

Remember, whereas anyone can call themselves a nutritionist, Registered Dietitians are accredited by the American Dietetic Association.

Aspiring RD's like myself must complete a series of required academic courses as well as a 900-hour clinical internship, and then show they can walk the walk by passing a national exam.

If that isn't enough, they also must complete 75 hours of professional education every 5 years in order to retain the credential.

So, imagine my excitement when I first heard of RD Mike Levinson's new book, Buff Dad, three weeks ago.

Sure, there are plenty of male physicians, anthropologists, physicists, cardiologists, and quacks (oh, I don't know, some guy named Kevin) dipping their toes into the nutrition waters, but it is rare to see a book penned by a male Registered Dietitian.

Buff Dad is a "4-week fitness game plan" tailored for men (fathers or not) looking to tone up and slim down.

Part of it comes from experience.

Despite being an amateur bodybuilder and avid athlete, Levinson -- who holds a bachelors degree of science in nutrition and exercise science from the Univ of Texas and completed his Dietetic Internship at California State University of Long Beach -- gained 50 pounds in two years after his wife had their first child.

The plan outlined in Buff Dad is what Levinson used to, as he puts it, go from a "puffy dad" to a "buff daddy"!

What sets this apart from many other "diet" books is that Levinson instills some valuable lessons on healthy lifelong habits, including portion control, not swearing off any foods entirely, implementing exercise, and enjoying a diet that includes all food groups.

Additionally, Levinson's recommendations can be followed for life. No special supplements, exotic ingredients, or bizarre non-sensical rules.

Unlike many other nutrition and fitness books aimed at men, the ultimate goal here is not to bulk up and reach Vin Diesel-like proportions. The focus is on healthy eating, toning up, and looking YOUR personal best, not that of advertisers'.

Buff Dad's central "theme" surrounds the male sex hormone, testosterone.

"Testosterone is the key to gaining that lean muscle and burning stubborn body fat," says Levinson.

In the book, he urges readers to include certain testosterone-boosting "powerfoods" on a daily basis, including tried and true classics like beans, poultry, and eggs, as well as some surprising ones -- broccoli, brussels sprouts, and garlic.

"Testosterone is shown to help men improve muscles mass and decrease body fat. The more muscle mass you can add to your body, the higher your metabolism which means you burn more calories and fat throughout the day," he explains.

Levinson believes that a steady intake of these foods, in combination with a consistent workout plan (also detailed in the book), helps tone up and boost metabolism.

"Food is the most powerful fuel and drug to help athletes and people who want to get in shape and be healthy," Levinson says.

Small Bites landed an interview with this buff dad (and author). Our exchange follows.

How does this plan fit into a vegetarian lifestyle? I specifically ask since lean beef and poultry are two of the top ten testosterone "powerfoods".

There are many vegetable-based testosterone foods which a vegetarian can include.

[For example], lacto-ovo vegetarians [those who consume dairy and egg products] can eat eggs and egg whites.

The most important factor [, though,] is to follow the diet plan and make sure to eat small meals throughout the day and watch portion sizes.

Are there any foods that decrease testosterone levels? This kind of ties in to the first question, because I'm thinking along the lines of soy and phytoestrogens. Would a diet high in soy foods (ie: having soymilk, tofu, soy crisps, and soy burgers as daily staples) be detrimental?

A diet high in soy based products could actually increase the production of estrogen in the body. High estrogen levels could potentially increase a man's chances of getting gynocamastia (breast tissue “man-boobs”) and also increase risk of breast cancer.

[But] I think including some tofu, soy beans and other soy based products is fine, and encouraged, especially if someone is a vegetarian. They need that protein to build muscle mass and further to increase metabolism [in order to] burn more fat.

The plan recommends 30 minutes of weight-bearing exercises three times a week, and 30 minute of cardio another 3 days of the week. If someone were pressed for time, could they do 30 minutes of cardio the same day/session as their 30 minutes of weight-bearing exercises, or is that going to have counter effects?

Yes they can- exercise is cumulative, which means [that] as long as you do three times a week of weight training to build lean tissue and three to four days a week of cardio to burn body fat and increase stamina and cardio health, that is fine.

I recommend doing some form of exercise at least five days a week so doing cardio and then weight training on the same day is fine but I believe another day or two of walking or biking or some form of cardio is a must.

The book mentions low-fat diets as detrimental for men since they lower testosterone levels. However, low-fat peanut butter and fat-free yogurt are listed as suggested foods. Are these recommendations based on lower-fat varieties contributing less total calories?

Yes- I believe in a well balanced diet and try to avoid higher fat (saturated) yogurts- these are not that good for you because of the higher saturated milk fat.

As for peanut butter- I believe it is a wonderful food but high in calories because of the fat content so trying to get just a little less fat translates to lower calories.

I do not believe in low fat and high carb diets and in this day- you could potentially eat a virtually fat free diet (the 1980s and 1990s) and not see results.

From a training perspective, what are some of the most common mistakes you see men make at the gym?

Some common mistakes men make at the gym or [when] working out at home is doing the same body part (i.e. abs or biceps or chest) everyday and not working other muscle groups.

Also working the same muscle everyday or every other day does not allow that particular muscle to rest and recuperate.

A total body workout with minimum amount of time is ideal and the standard now.

What would you say to a man who comes to you, is about 50 pounds overweight, wants to get his health and fitness back, but has no idea where to start?

Buy Buff Dad and get started on the program. It will be an easy way to get in shape without buying expensive machines or exotic foods.

Thank you once again to Mike Levinson for his time.

If you are interested in learning more, visit him at the Buff Dad website.

You Ask, I Answer: Whey Protein/Protein Needs

I was wondering about whey protein powder and your thoughts on protein needs.

Is whey protein really more "bio-available" or better than other protein sources?

How much protein does a person need?

Is more protein necessary for muscle recovery or building after working out?

Does whey protein improve our immune system?

-- Michael (last name withheld)
(City unknown), Illinois

The average healthy adult requires no more than 0.8 grams of protein per kilogram of body weight (if you only know your weight in pounds, divide it by 2.2 to determine the kilogram equivalent).

The 0.8 grams figure solely represents the daily requirement -- you can consume up to 200% of that total and still be within a perfectly safe range.

It’s always amusing to me to see protein heavily advertised on certain products, almost as if it were a nutrient we were all severely lacking.

Far from it! The average adult in the United States consumes anywhere from 175 – 200 percent of their daily protein needs.

Let's break down this ever-persistent myth that athletes (or any regular person who lifts weights and wants to bulk up, for that matter) need to consume tons of protein.

Remember, the average adult requires 0.8 grams of protein per kilogram of body weight.

When it comes to athletes and others engaging in strenuous physical activity, protein needs ARE higher, but we are talking, at most, 1.5 or 1.6 grams per kilogram.

In other words, their needs fall within the “permissible” 200 percent range (which, again, corresponds to average protein intakes in the United States anyway).

A few things worth mentioning here.

Firstly, building muscle has more to do with consuming excess calories and performing weight-bearing exercises that challenge and shock the muscles appropriately.

Overloading on protein but consuming too few total calories and/or not performing the appropriate exercises at the appropriate intensity levels is completely futile.

What athletes and people performing strenuous exercise should focus on is protein quality, not quantity.

This is where biological value comes in.

Biological value is a term referring to how closely a protein matches the amino acid composition required by the body.

Complete proteins – all animal-derived ones as well as soy – contain all 8 essential amino acids.

Incomplete proteins – from vegetable sources – usually lack one or two.

This is not to say that vegetarians are not getting adequate protein.

See, Mother Nature is one smart cookie.

Proof? The amino acid lacking in grains is present in legumes (and vice versa). So, as long as a vegetarian has a diet containing various food groups, their amino acid needs are met.

In fact, many athletes as well as Olympic, Ironman, and Mr. Universe bodybuilding competitors and winners have been vegetarian.

Some names? Billie Jean King, Bruce Lee, Carl Lewis, Joe Namath, and Martina Navratilova.

Back to biological value. If we are speaking about foods, eggs are the absolute best (yes, even better than meat, chicken, and fish).

Whey protein, however, has an even higher score. So, technically, it is the most bio-available protein.

Since biological value also tells us the percentage of the protein used for muscle growth and repair, it is no surprise whey protein is the chosen favorite of weight-lifters.

Again, though, many people fail to realize that protein quality is more important than protein quantity.

Remember, except for extreme circumstances, protein is not used for energy; carbohydrates and fat are. Too much protein simply ends up being stored as fat.

So how about nutrition needs after a workout?

Again, many people immediately think, “protein.” While that is certainly one part, they often forget two other just as crucial nutrients: carbohydrates and water.

Countless studies have determined that consuming protein AND carbohydrates no more than 30 to 45 minutes after a strenuous (approximately 1 hour) workout are more efficient at muscle recovery than protein alone.

Think roughly 30 – 50 grams of carbohydrates.

Another tip: carbohydrates ranking higher in the glycemic index (such as watermelons, dates, potatoes, and cereals) are often preferred during this window of time, since they replenish fuel stores more quickly and aid in muscle repair.

In regards to whey protein's effects on the immune system, there is a good body of research showing a link between whey protein consumption and an increase in glutathione levels (a protein that plays a crucial role in human immune systems).

It is important to note, though, that other foods (spinach, walnuts, cauliflower, avocado, and broccoli, all in their raw forms) also have the same effect.

You Ask, I Answer: Basal Metabolic Rate/Daily Caloric Intake

How can one correctly find their BMR and the calories intake needed for the day?

I have messed up my BMR with my undereating and am in almost malnourished state.

I want to increase my BMR and lose some fat.

From what I understand, maintenance and weight loss is figuring out the equation between calories intake and daily activity.

I just want to know how to estimate a calorie range I should go for and amount of exercise I need to do daily.

I am small - medium frame woman, 130 pounds, and 5' 4", with almost no muscle tone.

-- Mandy (last name unknown)
Halifax, Canada

I’m confused.

You claim to have messed up your basal metabolic rate due to undereating to the point where you are in a “malnourished state”, yet are looking to lose fat?

In any case, to answer your question – yes, weight loss and maintenance comes down to figuring out the net result of calories in (food) minus calories out (metabolism).

Our basal metabolic rate -- the amount of calories we burn off simply by existing -- is ultimately determined by a variety of factors, among them age, genetics, physical activity, dietary paterns, body composition, and hormonal activity.

This last point is especially important. Thyroxin, produced by the thyroid gland, plays a crucial role in metabolism.

In hypothyroidism, very little thyroxin in produced, and BMR is significantly lowered.

If you are cutting calories appropriately and upping physical activity for several weeks and see absolutely no changes, pay a visit to an endocrinologist and have your thyroid gland checked.

Thyroid issues apart, many people appear to forget that some of these factors change with time, age being the most obvious.

This is one reason why, as people age, they find that weight “creeps up on them.”

The 2,500 calories once needed to maintain weight can be too many -- and cause weight gain -- ten years later.

This is where knowing TDEE (total daily energy expenditure) also comes in handy.

TDEE lets you know how many calories you approximately burn each day on top of what your body uses up as a result of standard bodily processes.

So how do you determine all these numbers?

First, calculate your BMR.

You can easily find that out by plugging some basic numbers into Discovery Health’s BMR Calculator.

If you want to get slightly more technical, you can also use the Mifflin-St Jeor formula, developed in 1990, which goes something like this:

Male BMR = 10* (weight in kg) + 6.25* (height in cm) - 5* (Age)+ 5
Female BMR = 10* (weight in kg)+ 6.25* (height in cm) - 5* (Age) -161

NOTE: To convert pounds to kilograms, divide by 2.2 To convert inches to centimeters, multiply times 2.54.

Prior to this, the Harris-Benedict formula (created in 1919) was used. While useful, Mifflin-St.Jeor results in more accurate numbers.

Ok, now: to calculate TDEE multiply your BMR by:

1.2 if you perform little to no physical activity
1.38 if you perform light physical activity a few times a week
1.55 if you perform moderate physical activity at least 3 times a week
1.725 if you perform intense physical activity on a daily basis
1.9 if you perform intense physical activity several times a day or have a very physically demanding job.

Whatever number you get is how many calories you need to maintain your desired body weight.

If you wish to lose -- or gain -- weight, simply subtract – or add – fifteen percent to that figure.

By consuming fifteen percent less calories and increasing your physical activity, you will certainly shed weight.

The fact that you mention having “no muscle tone” is significant, since increasing lean muscle mass is a sure-fire way to speed up metabolism.

This is why weight-bearing exercises are highly recommended -- they help with bone density and metabolism.

Alas, weight loss comes back to the tried and true advice of “eat less, move more.”

In The News: The Health Police

Newly elected Chicago Police Department superintendent Jody P. Weis literally wants the force to shape up!

"Mr. Weis, an exercise enthusiast, has shocked more than a few people with talk of mandatory fitness tests and maximum body-fat allowances (only after a year’s physical education and with exceptions, of course)."

There is even talk of installing kitchens in station houses, so as to lower officers' reliance on doughnuts, pizza, hot dogs, and fries.

I think that without proper nutrition education, though, installing a kitchen is virtually useless.

An officer may not frequent fast food restaurants, but could very well still eat just as poorly (think Hungry Man frozen dinners, frozen pizzas, and Ramen noodles).

I support Mr. Weis' intentions, but focusing solely on exercise -- and apparently leaving nutrition out of the equation -- leaves a vital piece out of this puzzle.

My advice? Add on a few free of charge mandatory nutrition 101 sessions for the squad.

You Ask, I Answer: Sports & Fitness Beer (!)

I’ve stumbled onto a Bavarian non-alcoholic beer that the brewer calls “The Sports and Fitness Drink “

I’d be very interested to hear what you think about their claims.

Is it all a crock or might they truly be onto something?

-- Kevin L. Mickle
Las Cruces, NM

PS: Over the last 2 1⁄2 months, I’ve lost over 15 lbs fat, 4.5% body fat, 3” off my waist, and gained about 6 lbs muscle (a guess) all from daily exercise and eating right.

A good portion of “eating right” comes from following your recommendations. Thank you again!

First of all -- congratulations on achieving your health and nutrition goals.

I know it takes a lot of effort, commitment, and hard work -- especially achieving it in a healthy way.

Onto your question.

Wow, what a bizarre -- and funny -- product.

Erdinger's "lively, tasty, healthy fitness drink" is a 125 calorie alcohol-free beer that “contains all B-group vitamins and offers high levels of potassium, magnesium, phosphorus” along with all nine essential amino acids and soluble fiber.

Hmmmm...

The manufacturer is very skimpy on details.

The only numbers the website mentions are the 2 grams of protein and 25 percent of the daily folic acid requirement.in each half liter bottle.

The fiber claim strikes me as particularly odd for two reasons. Firstly, I doubt the fiber content in this beverage is high; wheat beers -- regardless of their alcohol content -- are not good sources.

Besides, whatever amount is present is most definitely not in the form soluble fiber. Remember, wheat fiber is exclusively insoluble.

Lastly, fiber is not something that needs to be replenished after strenuous exercise. It is irrelevant to muscle recovery.

Verdict? This drink has nothing to do with sports or fitness.

It’s just a regular non-alcoholic beer with a few vitamins and minerals sprinkled on top for gimmick purposes.

Feel free to drink it with a meal if you enjoy the taste and can afford the calories, but consider it just another alcohol-free beer.

In The News: Holy Calories

Faith-based weight-loss programs are a rapidly growing branch of the diet industry, some of which -- Bod4God, Weigh Down, and First Place -- were featured in The Chicago Tribune a few days ago.

All these programs incorporate Bible reading, prayer sessions, Scripture memorization, and a commitment to approach food and hunger from Christian-based teachings to traditional weight loss and management strategies.

Advocates and members credit these programs with helping them differentiate between physical and spiritual hunger, replace temporary culinary pleasures with God's word, and finally shed unwanted pounds that refused to disappear with a variety of popular diets.

Many experts -- not affiliated with these programs' religions -- give credit to them for successfully instilling ideas of portion control, hunger awareness, and balanced lifestyles to groups of people who had a hard time grasping these concepts with other programs.

These are certainly no "touch and go" plans.

This, for instance, is what First Place's new members agree to upon joining:

"ATTEND a meeting each week.
ENCOURAGE one other person in your class weekly.
PRAY daily.
READ two chapters in the Bible daily.
MEMORIZE one Bible verse weekly.
Complete a weekly BIBLE STUDY, which takes about 15 minutes a day.
Follow the First Place LIVE-IT FOOD PLAN.
Keep a First Place COMMITMENT RECORD or food diary.
EXERCISE a minimum of three times a week."

Weigh Down, meanwhile, describes their program in this manner:

"From the day you begin a Weigh Down seminar, you will never again count a single calorie or fat gram, you will never again examine the contents list on a box, you will never again consult a food-exchange list or menu planning card, you will never again do your shopping in the dietetic food aisle of the grocery store, and you will never again step onto a treadmill to work off the candy bar you ate."

Unlike other faith-based programs, they do not advocate a largely vegetarian diet heavy on beans, legumes, and whole grains, instead explaining:

"God did not "accidentally" leave the Basic Four food groups out of the Bible! He created the wonderful flavors of blue cheese dressing, pepperoni pizza, and chocolate brownies. He wants us to enjoy them - within His boundaries of what is healthy for our bodies. The body is the Temple of God, and we must begin treating it as such."

Some health professionals have a more cautious approach to these plans, initially citing a certain degree of inappropriateness they feel accompanies charging for a service on behalf of a religious figure.

Issues of self-esteem and responsibility are also touted as potentially problematic.

Weigh Down, for instance, firmly believes that eating beyond your level of hunger is a sin.

This, some think, adds an extra layer of guilt to emotional binge eating, which is already enveloped in a range of negative emotions and, often times, self-loathing.

Weigh Down has also been criticized -- even by former members -- for not giving any importance to physical activity, citing it as unnecessary and instead claiming that cutting down on portions and forming a stronger relationship with God are the only two things necessary for successful weight loss.

Per Weigh Down's website:

"In Weigh Down, the only exercise God requires is surrendering your will to His perfect system of hunger and fullness."

Weigh Down's overall philosophy also does not sit well with some members of the nutrition community.

It basically claims that as long as people cut down their portions, the actual foods they eat are irrelevant; for all intents and purposes, a Twinkie is equivalent to a cup of oatmeal.

Many find this to be odd -- and not very wise -- advice, especially since the program was created and developed by a Registered Dietitian.

What do you think?

You Ask, I Answer: Osteoporosis

I am a 56 year old woman diagnosed with osteoporosis.

I would like to know the best way to incorporate calcium [in]to my diet.

-- Maria Barbosa
Argentina

Before I answer your specific question, let's briefly discuss the larger issue.

Osteoporosis -- a condition in which bone tissue deteriorates and bone density decreases, thereby weakening the skeletal system (see accompanying illustration) -- is especially prevalent among women.

In the United States alone, it is estimated that approximately 10 million adults currently live with osteoporosis, and an astounding 75 percent of them are women.

In case you are wondering about the difference between these two groups, a decline in estrogen at menopause is associated with decreased bone density.

Men, meanwhile, are protected by testosterone. Although testosterone levels decrease with age, they are still at a sufficient range to guard against the onset of osteoporosis.

Since osteoporosis is “symptom free” (you don’t feel weak, bloated, tired, or get headaches), it is completely feasible to develop it and be completely unaware of this for years.

To discuss how osteoporosis starts – and how to make the necessary changes once diagnosed with it – let’s go back to the beginning.

Our bones are a vast storage unit for a handful of minerals, especially calcium.

It’s important to have a strong reserve of calcium because we lose it on a daily basis.

All bodily excretions (sweat, urine, and feces) contain calcium, and our nails require it for production and growth.

Calcium is also needed for a variety of bodily functions (i.e.: forming blood clots).

Consume adequate amounts of this mineral every day and you easily replenish any losses.

If calcium intake is insufficient, that’s where the problem begins.

The body, desperate for calcium, doesn’t find any circulating in the blood and goes to the trusted storage unit for some.

In turn, bones are demineralized and broken down.

Imagine this happening on a daily basis for ten, twenty, even thirty years!

By the time you hit the fifty or sixty year-old mark, your bones are -- not surprisingly -- quite fragile and acutely demineralized.

Although many people automatically equate osteoporosis with calcium, there are other factors to keep in mind.

A crucial one is Vitamin D, which helps our bodies absorb calcium (this is why you often see calcium supplements also containing Vitamin D).

As I have explained before, Vitamin D is not found in many foods (the best source is actually the sun).

If you live in an area of the world that does not receive much sunlight for five or so months of the year, or if your dermatologist has strongly recommended you always use UV-proof skin lotions, you run the risk of being significantly deficient.

The solution? Reach for a daily supplement! Aim for 1,000 International Units a day.

Protein also plays a role in preventing osteoporosis.

Both sides of the spectrum – not getting enough or getting too much – are problematic.

A lack of protein in the diet will hinder the body’s ability to repair and rebuild bone tissue.

An excess, meanwhile, results in urine outputs with higher calcium levels than normal.

Phosphoric acid is also worth paying attention to. Found in regular and diet sodas, it disturbs the body’s calcium balance mechanism, often resulting in calcium being leeched from bones.

Sodium – a mineral the majority of people in the United States overconsume– also plays a role in osteoporosis.

High sodium intakes increase calcium losses through the urine (a result of the body attempting to keep various mineral levels proportional).

With all that in mind, how can you be proactive about lowering your risk of developing osteoporisis (and maintaing what bone mass you do have at the time you are diagnosed with it)?

From a nutritional standpoint, make sure you get sufficient amounts of calcium and Vitamin D and that you do not surpass maximum recommendations for sodium and protein.

Aim for 800 – 1,200 milligrams of calcium a day.

To answer your question, all dairy products are a great source, as are tofu, almonds, oats, and any fortified products.

Spinach, however, is one food that gets way too much credit.

Although it offers substantial amounts of various nutrients, don’t put it in your osteoporosis defense kit.

Spinach offers significant amounts of calcium, but also contains high levels of oxalate, a compound that binds to calcium and greatly reduces its absorbability in our gastrointestinal tract.

The good news is that oxalates only affect calcium absorption of the food they are in.

So, if you’re having a spinach and tofu stirfry, only the dark leafy green vegetable's calcium will be practically rendered useless.

Aside from nutrition, one of the best things you can do to minimize your risk of developing osteoporosis (and prevent further bone demineralization if you have already been diagnosed) is weight-bearing exercises.

This does not mean you need to necessarily start lifting heavy weights or buildmuscles. It’s really just about performing physical activity in which the muscles have to resist weight.

Remember, bone strengthens up when stressed. Hence, challenging it with weights on a regular basis helps to maintain -- and even increase -- its density.

As you can see, there are helpful steps you can take at any stage of the game. There is no reason to give in to osteoporosis.

You Ask, I Answer: Regularity/Constipation

Sorry if this is a strange question, but how many times a day should we "sit down in the bathroom"?

Is once a day "enough"?

(Name withheld)
San Antonio, TX

Ideal excretion of food shouldn’t solely be measured by the number of times it occurs each day or week.

As with anything else, there is a range of “normal” bowel movement frequency – usually from three times a day to once every other day.

Going an entire day without a bowel movement is not necessarily constipation, nor should it be cause for concern.

This is the kind of topic that needs to be analyzed in the appropriate context.

Two bowel movements a day might sound like good intestinal health, but if they involve straining, or dry and hard stools, it is a sign that something is not working properly.

What steps should you take if bowel movements are difficult or painful for you?

Generally, the first course of action is to increase insoluble fiber -- the kind found entirely in whole wheat products and partially in legumes, vegetables, and the skins of fruits -- and fluid intake (preferrably water).

It is no surprise that constipation is, for the most part, directly related to low fiber consumption.

Another recommendation that often times gets overlooked is exercise.

Physical activity stimulates peristalsis, the muscular contraction that keeps contents moving in waves through the digestive system.

Physical activity is also key because, as a result of making us produce sweat, usually results in higher water intake.

Talk about killing two birds with one stone!

It is worth pointing out that not all causes of constipation are diet-related.

There are often psychological causes as well (i.e.: stress, being in a bathroom other than the one we are accustomed to using, etc).

Some medications – including tranquilizers, antidepressants, and hypertension calcium blockers -- can also cause constipation, so do not be alarmed if your regularity is compromised when consuming them.

I’m actually glad you asked this question because this is a topic many people feel uncomfortable discussing.

However, it’s important to talk about it openly since there are a lot of concerns, myths, and health issues surrounding it.

As a result, too many people erroneously -- and dangerously! -- self-medicate with laxatives, thinking one bowel movement a day isn't enough, causing lots of harm to their digestive tracts.

Hopefully engaging in discourse about it can get the right information out there. After all, as the classic children’s book states – everyone poops!

Same Sugar Water, Different Name

I must say, the executives at Gatorade deserve an award for repackaging and rebranding the exact same beverage under different names.

Say hello to its new product -- G2.

Marketed as a beverage for "athletes off the field," it is basically regular Gatorade with half the calories and carbs (25 calories and 7 grams of carbs per 8 oz. serving).

The electrolytes -- sodium and potassium -- appear in the same laughable amounts (110 and 30 milligrams, respectively).

Remember, 30 milligrams of potassium is equal to 0.6% of the daily requirement! You could get that same amount by eating a quarter of a small apple, a quarter cup of blueberries, or just one twelfth of a medium (9 inch) banana.

According to the press release -- which comes in a very sturdy and creatively designed box -- "G2 is a... beverage designed to help athletes hydrate when they are off the field, so they will be better prepared for competition and training."

Hydrating off-the-field can be easily accomplished with water, or most other liquids, really.

Sodium, meanwhile, is a mineral present in everything we eat. If anything, a large percentage of adults in the United States need to drastically reduce their intake. Adding 110 milligrams through a flavored drink to your day before engaging in physical exercise is truly unnecessary.

And, again, the 30 milligrams of potassium this drink provides are not hard to come by in food (more examples: a tablespoon of peanut butter has 110 mg, a mere ounce of poultry provides 60 mg, and a cup of brewed tea clocks in at 86 mg).

I understand the purpose of business is to sell products and make money, but many times I'm left scratching my head, asking, "why?".