Benefits of Soy Protein

Although falling short when compared to
high-end proteins such as Whey
Protein, soy protein still has many unique benefits
that makes it a top notch protein. First of all, soy protein
is probably one of the most important aspect of a vegetarians
diet - it's the closest vegetable protein that resembles
meat proteins. This doesn't mean soy protein is only used
by vegetarians. Many people make an effort to include soy
products in their diet, and many people use soy protein
supplements.

The main reason soy protein is a terrific
substitute for animal protein is because it offers a complete
amino acid profile. It contains all the amino acids that's
essential to human nutrition. (Essential amino acids are
'essential' because they can't be synthesized by our bodies,
but must be obtained from the foods we eat.)

Soy protein has many benefits, take a
look at the list below:

List of Soy Protein Benefits:

• Soy protein is one of the best substitutes
  for meat protein, because it has all the essential amino
  acids.


• Soy protein has been shown to reduce
  cholesterol levels in many clinical studies


• Soy protein has 1.0 PDCAAS score -
  the highest possible (PDCAAS is a standard measure of
  protein quality)


• Soy protein helps reduce the risks
  of heart related diseases



• Soy protein helps to increase the nutritional
  value of other foods - mainly because of its complete
  amino acid profile, and it also contains extra amounts
  of various amino acids

The FDA Acknowledges The Benefits Of
Soy Protein

In October 1999, the FDA approved health
claims on product labels stating that soy protein helps
reduce heart related diseases. FDA reviewed research from
27 studies which had shown soy protein's abilities to lower
cholesterol levels.

FDA determined that diets with 4 servings
of soy per day can reduce LDL cholesterol (the bad type)
by up to 10%. Heart experts generally agree that a 1% decrease
in cholesterol equals a 2% drop in heart disease risk. So
taking soy protein could potentially mean reducing your
risk for heart diseases by as much as 20%.

Another benefit of soy protein is that
although it lowers LDL cholesterol, it doesn't affect HDL
cholesterol (the good kind.) In a study done at the Wake
Forest University, the studies determined that soy protein
reduced plasma concentrations of LDL cholesterol but did
not affect HDL cholesterol.

Aside from these most well know soy protein
benefits, soy protein also thought to reduce risks for other
illnesses such as prostate cancer, colon cancer, and osteoporosis.

So, do all the soy protein benefits listed
above have you convinced yet of its value? You can get plenty
of soy protein from foods like tofu, soy cheese, and soy
milk etc... or you can choose to supplement soy protein
like many others. You can purchase soy protein supplements
online at much cheaper prices than retail. Follow the links
below.

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Million reasons to Take Whey Protein

Okay, so maybe not a million... But there's
still plenty of good reason to take whey protein supplements.
Sure of course when it comes to whey supplements, it's mostly
bodybuilders and athletes who use it, but there are all
types of people supplementing their diet with whey supplements,
and there are many good reasons to.

Just take a quick look at whey benefits:

• Whey contains many similar ingredients
  in mother's milk, so it's a key ingredient in baby formulas


• Whey supplements supply the body with
  many essential amino acids needed for good health


• Whey is used by athletes to repair
  and build muscles after a tough workout.





What is Whey and Where Does it Come From?




Of all the proteins out their, whey is
no doubt the best. They're high quality proteins that come
from milk. There are 2 main proteins in milk: casein and
whey proteins. Whey protein is derived from the process
where milk is turned into cheese - the liquid whey is separated
from the casein protein.




Sources rich in protein includes meats,
soy products, vegetable protein, and dairy protein; however,
whey proteins are the highest quality protein.




Whey Compared To Other Protein Supplements

So how do we know that whey protein is
better than other types of protein? Take a look...


Whey proteins score a 1.14 on the "Protein
Digestibility Corrected Amino Acid Score", but the
reported score is 1.0 - the max value allowed by USDA. What
this means is that whey scored higher than allowed! It's
simply that good.



Biological value is another measure for
protein quality. It measure the amount of protein retained
from the absorbed protein, and guess what? Whey protein
scored 100 on this, higher than all other types of protein,
even soy protein. Another quality measure for protein is
the "Protein Efficiency Ratio", which whey scored
near top of all proteins at 3.2 - just below that of egg
protein at 3.9. The highest this score, the better the quality.










Whey - One of the Top Bodybuilding Supplements




Actually, whey proteins supplements has
been around for a long time, and they're nothing new. But
it's not during the past decade or so until their true potential
became well known. Every bodybuilder knows protein is one
of the most important nutrients you need in your diet, and
whey protein is the best of 'em all. (Side note: whey can
even benefit your immune system!)







Studies have found whey proteins contain
just the right combination of amino acids at the right concentration
for optimal performance. Both hormonal and cellular response
are greatly enhanced with whey supplements.




Protein levels are depleted through workouts.
Whey proteins supply essential amino acids and is a precursor
to building muscle. It builds muscles, enhances your endurance,
and reduces muscle deterioration. Whey supplements supply
a good amount of branched-chain amino acids that are important
to bodybuilders since they are metabolized directly into
the muscle instead of the liver like other amino acids.





So What's The Big Difference Between
Whey Protein Isolate and Concentrate?




Most of the whey protein powders you find
will contain mostly whey protein concentrate with some whey
protein isolate mixed in. You'll also find a lot of pure
whey protein concentrate, and some whey protein isolate.
Comparing the two, whey protein isolate is more expensive
than concentrate - because it's of higher quality(more pure),
and have a higher biological value (BV). Whey protein isolate
contains more protein with less fat and lactose per serving.
Usually, isolate contains 90-98% protein while whey concentrate
contains 70-85%.



On a positive note, studies have shown
whey protein isolate to have immune boosting properties.

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Super-Sets KnowHow

A superset is performing two exercises simultaneously without a rest in between. For example, in a bicep workout superset you could do a set of standing bicep curls followed by a set of dumbell curls. The superset can be used for any body part. With a superset you can work the same muscle twice or work opposing muscles.

Why do a superset? There are two reasons for the superset. The opposing muscle superset is designed to save time in your workouts. The same muscle superset is designed to hit your target muscle extra hard to stimulate more growth. I like to use a big superset at the beginning of my bicep workouts.

Let's take a closer look at the two types or superset and how you can use a superset in your workouts. This is a bicep website, so I'll focus on using a superset in your bicep workout. OK, let's look at the types of superset...

Same muscle superset

The same muscle superset is a superset technique designed to really hit the target muscle group and stimulate muscle growth. My favorite bicep superset is the standing bicep curl/incline bench dumbell curl. On the first exercise of my superset I will punch out 10 reps, and on the follow up exercise I'll do 6-8. This superset technique really hits your bicep muscles! You'll feel it right away, and the next day! Our bicep workout routines use superset exercises. Try a superset at the beginning of your next bicep workout!

Opposing muscle superset

The opposing muscle superset is a great timesaver. Because you are working opposing muscles, using a superset this way will not rob you of muscle growth for not resting your muscles. Some examples of an opposing muscle superset are bench press/cable row, bicep curl/tricep extension and hamstring curl and quad extension.
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Children Should Skip for Stronger Bones

Children should be encouraged to jump and skip as often as possible to improve their bone health, according to a new Australian study. 80 per cent of bone mass is accrued in the first 20 years of life and especially around puberty because of the circulating hormones. Physiotherapists at the Griffith University in Queensland asked children with an average age of 14 to perform a tenminute warm- up of star- jumps, side lunges and skipping twice a week before their PE lessons. At the start of the eight- month study, the children could manage only around 50 jumps; by the end, they could do 300 and their bone and muscle strength had improved significantly.


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Skeletal Muscle Anatomy and Physiology

Skeletal muscle is a complex organ. In order to optimize your workout routines, an understanding of skeletal muscle anatomy is essential.

Skeletal Muscle Anatomy

Skeletal muscle tissue is surrounded by connective tissue. It is separated from the skin by the superficial fascia, also known as the subcutaneous layer, which is composed of connective tissue and adipose (fat) tissue [1].

The adipose tissue in this superficial fascia is the body's main storage of triglycerides and serves as a protective layer for muscle. Blood vessels, lymphatic vessels, and nerves enter and exit muscles through this layer [1].

Under the superficial fascia lies the deep fascia. The deep fascia is irregular connective tissue that holds muscles which function with one another together [1].

Below The Deep Fascia There Are Three Layers Of Connective Tissue Which Strengthen Muscle:

* Epimysium - Outermost layer. Surrounds the entire muscle.
* Perimysium - Surrounds groups of muscle fibers called fascicles.
* Endomysium - Deepest layer. Separates individual muscle fibers.

Skeletal muscles are composed of many individual cells known as muscle fibers. Muscle fibers have multiple nuclei and are located below a plasma membrane called the sarcolemma. T (tranverse) tubules are tiny invaginations that run from the outside surface of the sarcolemma into the center of the muscle fiber. These T tubules propagate actions potentials throughout the muscle fiber, which causes muscle contraction.

Inside the sarcolemma is the fiber's cytoplasm, called the sarcoplasm. The sarcoplasm holds stored substances such as glycogen and oxygen, needed for muscle contraction.

Each individual muscle fiber is in turn composed of numerous smaller myofibrils. Myofibrils are divided into repeating functional units called sarcomeres. This repeating pattern gives skeletal muscle its striated appearance. A system of membranous sacs, called the sarcoplasmic reticulum (SR), surrounds the myofibrils. Calcium ions (Ca2+), the trigger for muscle contraction, are stored in the sarcoplasmic reticulum.

Three types of proteins form myofibrils (1) contractile, (2) regulatory, and (3) structural [1]. Contractile proteins are the force generators of muscle contraction. The two contractile proteins in myofibrils are actin and myosin, which are part of the thin filament and thick filament respectively.

The myosin filament is further classified as a motor protein because it creates force or movements by using the chemical energy stored in ATP molecules [1].

The myosin filament is often described to be shaped like "two golf clubs twisted together" with the "golf club handles" representing the myosin tail and the "golf club heads' representing the myosins heads or crossbridges [1].

The myosin cross-bridge (there are many crossbridges on the myosin filament) has an attachment site for actin and ATP (which will be discussed later). The myosin heads project out of the myosin tail towards the surrounding actin filaments. The helix actin filament, composed of individual actin molecules, each of which contains a myosin-binding site where the myosin heads can attach, is anchored to the Z discs**.

The two regulatory proteins troponin and tropomysium, which are also part of the thin filament, are involved in turning muscle contraction "on or off [1]."

When a muscle is relaxed, tropomysium blocks the myosin-binding sites on the actin proteins so the myosin heads cannot attach, and therefore the muscle cannot contract. Troponin holds the tropomysium proteins in place.

When calcium enters the cytoplasm of the muscle fiber, it can bind to a troponin molecule, which changes the troponin molecule's shape and "pulls" the tropomysium away from the myosin-binding site on each actin molecule [2]. When calcium is no longer present, the troponin molecule reconfirms to its original shape and the tropomysium again blocks the binding site.

The structural proteins are involved in the stability and elasticity of the myofibrils. The most notable of the structural proteins is titin. A titin protein is 50 times larger than an average protein [1] and spans from the Z disc to M line (half of the sarcomere).

Titin "anchors" the thick filament to the Z disc and M line, stabilizing its position [1]. The titin protein is also very elastic and served to help a stretched or contracted muscle return to its relaxed length [1]. There are about a dozen other structural proteins in each myofibril.

** The sarcomere is divided into various parts based on the filaments present.

* Z Line (discs) - Anchors the actin filaments. Separates sarcomeres.

* I Band - Contains the portion of the actin filaments that are not overlapping a myosin filament.

* A Band - Spans the entire myosin filament.

* H Zone - Contains the portion of the myosin filament that is not overlapped by actin filaments.

* M Band - Middle of the sarcomere.

Muscle Contraction

When a muscle contracts, the myosin cross-bridges are activated. This does not mean that the muscle fibers are shortening, but rather the mechanism that generates force and tension is active [2].

A muscle is contracting when a dumbbell is held in one position while the muscle neither shortening nor lengthening. In most cases, such as curling a dumbbell, the muscle (in this example the biceps brachii) does shorten while contracting. This is described in the "Sliding-filement mechanism."

Sliding-Filament Mechanism

When a muscle shortens during contraction, the myosin cross-bridge attaches to the actin filament. The movement of the cross-bridge is often described to move in an arc like the rowing of a boat oar [2], pulling the two successive Z lines towards the center of the sarcomere.

Each individual "stroke" of the cross-bridge only produces a small amount of movement (pulling the Z lines towards the center), but if the muscle stays activated, the cross-bridge continues its stroking motion, resulting in a larger movement [2]. Many cross-bridges are formed when a muscle contracts. The process of cross-bridge attachment and movement is known as the cross-bridge cycle.

Cross-Bridge Cycle

The cross-bridge cycle, initiated when calcium from the SR enters the cytoplasm, consists of four steps [2]:

1. Myosin cross-bridge attaches to actin filament A + M·ADP·Pi » A·M·ADP·Pi

2. Cross-bridges moves, creating tension A·M·ADP·Pi » A·M + ADP + Pi

3. Cross-bridge detaches from actin filament A·M + ATP » A + M·ATP (The binding of ATP detaches the myosin from actin)

4. Cross-bridge is "energized" and reattaches to actin filament if calcium is still present A + M·ATP » A + M·ADP·Pi

* A = Actin; M = Myosin cross-bridge; · = bound to

An important note is that each cross-bridge goes through this cycle independently of the other cross-bridges [2]. Therefore, during muscle contraction some cross-bridges are attached to an actin filament while others are not.

ATP provides the energy for the movement of the cross-bridge when it is hydrolyzed. It also breaks the bond between myosin and actin when it binds to myosin.

ATP is required for muscle contraction. Calcium is also required for muscle contraction. It initiates the actually physical contraction. Calcium release from the SR is trigger by an action potential.


Neuromuscular Signaling

Muscle contractions are signaled by action potentials (electrical signals) in the plasma membranes of muscle fibers. This signal is transmitted by nerve cells, known as neurons, from the central nervous system (CNS) to the muscle fiber. Nerve cells that innervate muscle fibers are called motor neurons.

A motor neuron originates in the CNS and spans to a muscle, where it divides into multiple branches. Each branch forms a junction with a single muscle fiber. A motor neuron plus all the muscle fibers innervated by its branches is known as a motor unit [2].

When a motor neuron propagates (transmits) an action potential from the CNS to the muscle fibers it innervates, all the fibers in its motor unit contract [2].

When the axon reaches a muscle fiber, it splits into "short processes" that embed into the surface of the muscle fiber [2]. The axon terminals contain vesicles that hold the neurotransmitter acetylcholine (ACh). The muscle fiber plasma membrane under the axon terminal is known as the motor end plate [2].

The axon terminal and the motor end plate form a junction known as a neuromuscular junction. When an action potential is propagated to a motor neuron axon terminal, it depolarizes it, which opens voltage-sensitive calcium channels allowing Ca2+ in the extracellular fluid to enter the axon terminal. This entry of Ca2+ signals the release of ACh from the vesicles in the axon terminal.

The ACh then diffuses from the axon terminal across the neuromuscular junction to the motor end plate and binds to ACh receptors. This binding of ACh opens ions channels through which sodium (Na+) can enter.

There is an electrochemical gradient across the muscle fiber's plasma membrane controlled by the concentration of ions on both sides of the membrane. The resting potential (no electrical signal present) a muscle fiber is negative relative to the extracellular fluid.

Opening of the ion channels and movement of ions causes the membrane to depolarize (membrane potential becomes less negative) and produces an end plate potential (EPP) [2]. The EPP depolarizes the plasma membrane adjacent to the motor end plate causing an action potential to propagate over the entire muscle fiber and along the T-Tubules.

The action potential in the T-tubules triggers the release of Ca2+ from the SR. This Ca2+ binds to the regulatory protein troponin and initiates muscle contraction and described above. Cross-bridge cycling can continue as long as Ca2+ is bound to troponin.

With an understanding of how muscle contracts, we can now examine other aspects of exercise physiology, biomechanics, and motor control.

References

1. Gerard J. Tortora. Principles of Human Anatomy (9th Ed.)
2. Widmaider, E. Raff, H., Strang, K. Human Physiology The Mechanism of Body Function. (9th Ed.)
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KnowAbout Dark And White Meat

Most of you have heard the terms "type one" and "type two" muscle fibers, also known as "fast twitch" and "slow twitch" - but do you really know what those two terms are referring to?

In general, the two terms refer to the two types of muscle fibers present in every mammal, which are responsible for the composition of the muscle. The two types of muscle fibers are as inverse in physiological properties, as they are in the performance that the two yield.

By now you're probably wondering which type of muscle dominates your physique. There is actually a very simple way to tell whether you are made up of white or dark meat...

So, What Are You Talking About?

I refer to the two as white and dark meat because that's actually what the two are! Perhaps one of the main differences is the difference in the rate of full contraction for the two different types of muscle.

"The full contraction rate for a Type One muscle
fiber is about 150 milliseconds..."

It takes about 2½ times longer for a type one fiber to fully contract, when compared to the full contraction rate of type two fibers. The full contraction rate for a type one muscle fiber is about 150 milliseconds, while that of a type two is about 65 milliseconds.

Type Two (Fast Twitch) = White Meat

I will explain a little more about type two muscle (fast twitch) fibers first. Type two fibers are able to exert more force and greater energy, but with much less endurance than type one muscle.

Fast twitch muscle fiber is also more complex than type one. There are actually two different types of type two muscle fibers:

1. Type IIa
2. Type IIb

The only difference between the two is that Type IIa have more endurance than the Type IIb variety.

Nevertheless, no matter what version of type two muscle you are talking about, type two muscle fibers are also larger than type one, and respond better to resistance training than the type one fiber.

This is why many people are able to train and become stronger, but stay literally identical in size. So if you excel at short burst or sprinting type activities, then you are probably a white meat bird.

Type One (Slow Twitch) = Dark Meat

Type one muscle (slow twitch) is not capable of the type of force exerted by type two fibers, but retains endurance well beyond that of the type two (fast twitch) muscle fiber.

Type one muscle is the darker of the two types because of the additional oxygen, mitochondria, and myoglobin (oxygen carrier in muscle) it contains.

These are the three factors (oxygen, mitochondria, & myoglobin) which are responsible for the performance characteristics of the muscle fiber as well. This is also the reason a bird possesses both white and dark meat; they have two types of muscle fibers as well!
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