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Usefulness of egg white as a fitness nutrition

Egg white is very useful as a nutrition for fitness enthusiasts. Egg white is one of the best sources of animal protein. Which are widely used egg whites from chicken eggs. Here is a table of nutrients from chicken egg:

Bad and good from white egg :

The good: This food is very low in Saturated Fat and Cholesterol. It is also a very good source of Protein, Riboflavin and Selenium.

The bad: This food is high in Sodium.
 

Common way to presenting egg white is steamed/ fried. Is cooking an egg can damage the quality of the protein in egg white? too long to cook the egg whites can cause protein denaturation, this occurs at a temperature of about 70 degrees celcius.

Denaturation

Denaturation is a process in which proteins or nucleic acids lose their tertiary structure and secondary structure by application of some external stress or compound, such as a strong acid or base, a concentrated inorganic salt, an organic solvent (e.g., alcohol or chloroform), or heat. If proteins in a living cell are denatured, this results in disruption of cell activity and possibly cell death. Denatured proteins can exhibit a wide range of characteristics, from loss of solubility to communal aggregation.

Loss of function

Most biological proteins lose their biological function when denatured. For example, enzymes lose their activity, because the substrates can no longer bind to the active site, and because amino acid residues involved in stabilizing substrates' transition states are no longer positioned to be able to do so. The denaturing process and the associated loss of activity can be measured using techniques such as dual polarisation interferometry, CD and QCMD

Egg white recipe

1. Fluffy, creamy Egg whites recipe- Whisk 6 egg whites with 1 tablespoon of low fat cottage cheese, this gives the eggs a taste similar to frying them in butter and bulks them out a bit making them easier and tastier to eat

2. Scrambled Egg whites recipe + low fat ham / tomatoe / mushrooms fried in a non stick pan add a hot coffee and brown toast et voila! breakfast is served

3. Egg nog - 6 egg white recipe + cup of milk, teaspoon of sugar and a couple of drops of vanilla essence, sprinkle nutmeg on top after blending

4. Egg White omlete - 6 egg white + 1 yolk scramble then pour into non stick fry pan. Sprinkle tuna and low fat cheese evenly over the surface. Once the eggs start to hardedn fold the omlete in half and serve with tomatoe sauce

5. Pavlova - 20 egg whites and about 6 cups of sugar, vanilla and kiwi fruit are the main ingredients - since this sort of goes against the reason for eating egg whites I'll skip the rest of this recipe (yes it is low fat but you will get fat as mud eating this tasty Australian desert)

6. Porridge with Egg White Recipe - mix egg whites into your morning oatmeal (porridge), with a sprinkle of salt, a mashed banana, and a dash of milk on top you cannot taste the egg whites at all - courtesy of IFBB Pro Bodybuilder Peter Wall when I used to train at his family's gym

7. Large fried egg - crack 6 egg whites + 1 yolk into a pan - I then fry it as I would a normal egg - over easy, leaving the yolk runny. Then I break the yolk and spread it out over the egg white so that it gains some flavour. Maybe add tomatoe sauce.

8. Curried Egg White Sandwiches. Scramble your egg whites, pu them into a bowl when cooked. Add in some curry powder (Keens in Australia) and mix it through with a fork. Put on bread and make sandwiches - this is something we eat in Australia all the time (usually with full eggs though)

9. Egg Whites + Instant Noodles - make a batch of 2 minute noodles, then when finished add in 3 egg whites and 1 yolk, stir thoroughly, add a little tomatoe for extra flavour, close the lid and let sit for another couple of minutes then eat.

10. Egg Whites in Flavoured Milk - blend together and drink, I usually always keep one yolk

BONUS RECIPE 

11. Egg Whites In Stir Fried Rice - cook some rice. Then stir fry (non stick pan) carrots, and beans cut into small pieces, when hot throw in some previously cooked diced chicken or shimps. Throw in some cabbage sliced into strips, when this is heated add your cooked rice, add oyster sauce and fish sauce (or say sauce). Mix in your egg whites, stir it around as the egg whites cook, then serve. Up to 6 egg whites for 1 cup of rice.

Heat Shock Protein (HSP)

With all of the scientific advancements that occur on a week-to-week basis in our society, it's very rare to come across discoveries that truly alter the bodybuilding community.

Discoveries like nanoparticulation and nitric oxide are among some of the most monumental discoveries within the muscle-building realm of the past 20 years.

Nanoparticulation:

In nanotechnology, a particle is defined as a small object that behaves as a whole unit in terms of its transport and properties. It is further classified according to size: In terms of diameter, fine particles cover a range between 100 and 2500 nanometers, while ultrafine particles, on the other hand, are sized between 1 and 100 nanometers.

Similarly to ultrafine particles, nanoparticles are sized between 1 and 100 nanometers, though the size limitation can be restricted to two dimensions. Nanoparticles may or may not exhibit size-related properties that differ significantly from those observed in fine particles or bulk materials.

[ http://en.wikipedia.org/ ]

As we were just about to leave another decade behind us, advanced scientific research once again uncovered a monumental discovery in an industry that contains some of the most research-funded projects in the nutrition world - sports supplementation.

For decades, researchers have been analyzing detailed ingredients and combining them into products that are specifically designed for elite athletes and, more specifically, bodybuilders.

It's been said that bodybuilders utilize nutritional supplements more frequently than any other athletes on the planet. Why? Because the severe training that goes into building the muscular figure of a bodybuilder demands nutritional supplements that provide the ingredients needed to build muscle at a rapid rate.

Examples of some of the most significant nutritional discoveries that have been used in supplements that build muscle include caffeine, whey protein and creatine. But over the last few years, there have been few scientific discoveries within this industry that have truly made a significant impact. That is, until now.

Recently, supplement researchers have discovered a group of critically important biological regulators that have been shown (in-vitro) to be a powerful tool for building muscle. These regulators are known as Heat Shock Proteins, or HSPs.

It's Been Said That Bodybuilders Utilize Nutritional
Supplements More Frequently Than Any Other Athletes.

The Science Behind HSPs

HSPs are biological regulators that act as protective mechanisms for muscle cells throughout the body during increased periods of stress and elevated temperature. To illustrate just how cutting-edge the research on HSPs truly is, scientists are investigating their effects on astronauts to help them preserve valuable muscle throughout space flight in extremely low-gravity environments.

With the revolutionary power of HSPs, scientists believe they have found a way to combat muscle atrophy (muscle loss) during space flight.

Further investigation into HSPs showed that they are involved in intricate biochemical reactions in the body, including helping to ensure cellular stability and homeostasis from the barrage of chemical byproducts and internal environment chemical shifts caused by extreme temperatures and rigorous exercise.

What's more, researchers have concluded that HSPs have been shown to act as lifeguards against physical and chemical stresses and assist in protein formation and stabilization.

HSPs Have Been Shown To Assist In
Protein Formation And Stabilization.

Revolutionary Sports Nutrition Ingredient

Industry insiders are intrigued at the conclusions reached throughout the research process into HSPs. One study showed that HSPs help facilitate the processing (or activation) of proteins once produced by protein-building machinery in muscle cells.

HSPs were found to help the newly formed protein fold or configure into the correct 3-D shape to make it functional and also help move the protein to its correct location in the cell. Cutting-edge research also shows that HSPs play an extremely crucial role in accelerated protein synthesis, activating intracellular growth signals and assisting in protein stabilization.

Protein Synthesis:

The process by which nitrogen from amino acids is linearly arranged into structural proteins through the involvement of RNA and various enzymes.

Protein synthesis is muscle growth. The more efficient you can make this process the more efficiently you can build muscle.


In addition, HSPs help maintain homeostatic mechanisms and myocellular stability and help generate new functional muscle tissue. Astute researchers have observed that skeletal muscles can upregulate the levels of HSPs during times of intense exercise, and researchers believe this can trigger myocellular stability and even amplify anabolic growth potential.

In a recently conducted breakthrough laboratory study (in-vitro), HSPs were shown to be a powerful tool for building muscle. As HSPs are upregulated during intense training sessions, a pre-workout product used to increase HSP activation would be beneficial to bodybuilders.

2-Time Mr. Olympia, Jay Cutler: "I'm Very
Impressed With The Scientific Facts On HSPs."

Heat Shock Proteins - A Key To Muscle Growth Signaling

Industry insiders are extremely interested to witness the powerful effects that HSPs are going to have within the bodybuilding community. So for the bodybuilder that's looking for a revolutionary new way to increase their gains, sourcing out a product that activates HSPs would be increasingly beneficial. Why? Because the activation of HSPs within muscle cells dramatically increases several key processes that are extremely beneficial to bodybuilders.

Examples of these processes include muscle recovery, muscle cell protection, protein synthesis as well as creating new muscle tissue. In addition bodybuilders should know that by priming your body for HSP activation pre workout will help trigger maximum HSP response during training.

2008 Mr. Olympia, Dexter Jackson: "I'm Amazed At All The
Scientific Evidence Supporting Heat Shock Proteins."

The Future Of Nutrition Supplements

Millions of gym-goers across the country rely heavily on the scientific research behind nutritional supplements to aid them in their quest for increased gains.

HSPs are arguably one of the most revolutionary discoveries in the nutrition industry today and it's safe to say that any nutritional supplement that can incorporate the incredible ability of HSPs could possibly transform the sports nutrition industry forever.

References:

1. Noonan, E.J., Place, R.F., Giardina, C., Hightower, L.E. (2007). Hsp70B' Regulation and Function. Cell Stress & Chaperones, 12(4), 393-402.

2. Houston, M.E. (2001). Biochemistry Primer for Exercise Science. (2nd ed.). Champaign: Human Kinetics Publishers.

3. Liu, Y., Gampert, L., Nething, K., Steinacker, J.M. (2006). Response and function of skeletal muscle heat shock protein 70. Frontiers in Bioscience, 11, 2802-27.

4. Thompson, H.S., Maynard, E.B., Morales, E.R., Scordilis, S.P. (2003). Exercise- induced HSP27, HSP70 and MAPK responses in human skeletal muscle. Acta Physiologica Scandinavica, 178, 61-72.

5. Goto K, et al. (2007). Geranylgeranylaceton induces heat shock protein 72 in skeletal muscle cells. Biochemical and Biophysical Research Communications, 358, 331-335.

Yoga for back pain therapy

If you have back pain or neck pain, you have a lot of company. About 8 in 10 people experience back pain at some point in their lives. Back or neck pain often goes away in time—60% of back pain is gone within a week and 95% within 12 weeks. But if your pain persists for three months or more, it’s considered chronic pain, a tricky-to-treat condition that could be due to injury, overuse, arthritis, or spinal problems.

TUESDAY, Sept. 8 (HealthDay News) — Practicing yoga can help ease chronic lower back pain, a new study shows.

Researchers divided 90 people, aged 23 to 66, who had mild to moderate functional disability as a result of back pain into two groups.

One group did 90-minute sessions of Iyengar yoga twice a week for six months. The other group continued whatever medical therapy or treatments they’d been doing.

At the three-month and six-month marks, a greater proportion of those who’d done yoga reported improvements in their pain and functioning as measured by questionnaires that asked about pain levels, difficulty performing physical tasks and pain medications being taken. Yoga participants also reported fewer symptoms of depression.

“The yoga group had less pain, less functional disability and less depression, compared with the control group,” study author Kimberly Williams, a research assistant professor in the department of community medicine at West Virginia University, said in a statement. “These were statistically significant and clinically important changes that were maintained six months after the intervention.”

The study is published in the September issue of Spine.

Iyengar yoga, a form of hatha yoga that’s popular in the United States, builds strength, flexibility and balance by taking participants through a series of specific poses.

Dr. Todd J. Albert, chairman of the department of orthopedics at Thomas Jefferson University Hospitals and the Rothman Institute in Philadelphia, said the study, funded by the U.S. National Institutes of Health, was well-designed.

“I have found yoga and Pilates are great for chronic low back pain,” Albert said. “There is so much concentration on core strengthening, which is critical for people who have been de-conditioned.”

Lower back pain can cause people to stop exercising because of discomfort or fear of causing further injury to their back. The lack of activity can cause the back muscles to become “de-conditioned,” or weakened, setting up conditions for even more chronic pain.

Exercises such as yoga help reverse the muscle weakness by strengthening muscles of the mid-section, including the back extensors, abdominals and gluteus, which are key for stabilizing the trunk and decreasing the load on the spine.

“Strengthening those muscles is like creating a brace around your torso,” Albert explained.

Lower back pain represents between 20 percent and 25 percent of medical claims and exceeds $34 billion in annual direct medical costs, according to background information in the study.

Mary Lou Galantino, a professor of physical therapy at Richard Stockton College of New Jersey, said the study confirms previous research about the benefits of yoga for helping with conditions as varied as menopause and osteoarthritis. Other research has shown that yoga can improve mood in women with breast cancer.

“There is so much data excitingly pointing to the physical, psychological and spiritual benefits of yoga,” Galantino said. “I also believe there’s a social aspect to yoga. It can foster a sense of community and overarching well-being.”

Though strengthening the back is important, so are the spiritual and psychological aspects of yoga, including meditation and deep breathing, Galantino said.

“In order to have a holistic approach to one’s well being, you want to get to the physical, the psychological, the emotional and the spiritual,” said Galantino, a yoga instructor. “That is integrated care. If done with proper breathing, postures and meditation, yoga does all of that. You have to have all of the elements. If we westernize it and make it solely an athletic program, then you may not receive all of the benefits.”

Though there are many causes of lower back pain, the culprit is often a herniated disc or arthritis. Though people suffering from back pain may worry that exercise could make the pain worse, it’s not likely to as long as you don’t overdo it, Albert said.

More information

The U.S. National Library of Medicine has more on back pain.

By Jennifer Thomas
HealthDay Reporter

SOURCES: Todd J. Albert, M.D., chairman, department of orthopedics, Thomas Jefferson University Hospitals and the Rothman Institute, Philadephia; Mary Lou Galantino, PT, Ph.D., professor, physical therapy, Richard Stockton College of New Jersey; September 2009 Spine

Last Updated: Sept. 08, 2009

Copyright © 2009 ScoutNews, LLC. All rights reserved.

Great butt shape only in 4 weeks

Tighten your bum with this workout based on the new Core Fusion: Thighs and Glutes DVD from Elisabeth Halfpapp and Fred DeVito, the duo behind the Exhale Core Fusion craze. The moves may look tame, but don’t be fooled: You’ll lose up to 2 inches from your butt in 4 weeks.

• Do 3 times a week for 4 weeks.
• 20 minutes total.
• Do sequence 1 time.

Standing Glute Toner

A. Stand with feet hip-width apart and parallel, and hold the back of a chair. Move left toe back 12 inches and touch floor with it. Soften both knees, tuck pelvis, then bend left knee to lift foot off floor. Keeping knee bent, press straight back (as if aiming for 6 on a clock) with foot for 20 reps, then move foot diago-nally to the left (as if aiming for 8 on a clock) and press it back for 20 reps.

B. Straighten left leg. Lift leg, pressing straight back for 20 reps, then press diagonally back (aiming for 8 on a clock) for 20 reps. Return to starting position, and repeat same series of moves on opposite side.

Trainer tip: Be sure to lock your pelvis into a stable position before moving your leg.

Kneeling Glute Toner

Kneel with knees hip-width apart, and hold the back of a chair; tighten abs, tuck pelvis. Slide left foot back, lift knee and toes off floor; press straight back with foot (knee bent) 20 reps. Keeping knee behind hip, pelvis tucked, turn out leg slightly (toe to 8 on clock); lift toes 20 reps. Rotate thigh out; press foot back 20 reps. Lift leg diagonally to side 20 reps. Switch legs; repeat series.

Trainer tip: Keep working leg behind supporting leg at all times.

Pretzel

Sit with right knee bent directly in front of right hip and left knee bent behind left hip; place fingertips on either side of right knee (slightly wider than shoulders). Brace core muscles; lift left knee and foot off floor. Do 20 reps, touching floor with knee between reps. Keeping knee up, press knee back for 20 reps. Switch legs; repeat both moves.

Trainer tip: If lifting your knee is too challenging, just lift your foot.

Pigeon Stretch

From a kneeling position, bring bent right knee forward, laying outside of leg on mat, and slide left leg straight back. Keep hands on the floor, framing right knee. Slowly lower chest toward thigh as you gently roll your hips from side to side. Settle into a position that gives you your best stretch, and hold for 30 seconds. Repeat on the other side.

Trainer tip: Tight hips? Put a rolled-up towel beneath the hip on the same side as your front leg.

Usain Bolt workout routines

Usain Bolt workout includes a variety of training. He obviously focuses heavily on running. However, just as important is his plyometric training, balance training, flexibility training, and weight training. Unlike a lot of his shorter sprinting counterparts, Bolt does not lift heavy weights. He prefers to focus on building stronger muscl

Usain Bolt workout routine involves an hour per day of weightlifting, six days per week. A few of his choice exercises are machine squats, seated chest press, and leg extensions. He performs 1 set of 10 reps followed by 1 set of 8 reps.

Other good exercises for improving sprinting speed are weighted lunges, weighted squats, cable leg drives, stepups, bunny hops, box jumps, frog leaps, ankle rolls, high knee skips, and strides.

Usain Bolt's Advice on Sprinting

Here are some tips that Usain Bolt provides for sprinters:

Warmups should include 10-15 strideouts, followed by drills and stretching, followed by more strideouts.

Starting blocks: remain focused on form, not competitors.

Accelerate forward, drive from the hips while keeping your back straight, and use your arms to get full extension.

Drive phase: Bolt recommends holding the drive phase for 30-35m. Over the next 15m he transitions to full speed ensuring that he doesn't come up too fast.A successful race requires relaxation so that muscles don't stiffen. Other than that, focus is key

Usain Bolt diet
Usain Bolt eats six meals per day and tries to maintain a high energy level. He loves chicken nuggets and admits to eating some before his record setting race. He supposedly takes vitamin C supplements but otherwise just eats regular food. To ensure he has adequate energy, Bolt drinks Gatorade with water throughout the day. After a tiring workout, he'll drink straight Gatorade to replenish his system and aid in recovery.

Anderson Silva (UFC fighter) routines

Anderson Silva is a Brazilian-born mixed martial arts fighter and current Middleweight Champion in the UFC. He holds the longest active winning at 10 wins and is considered the best pound for pound fighter in the UFC. Nicknamed "The Spider," Silva dominates opponents with his long legs, incredible endurance, and strength. He is one of the bets athletes in the UFC and works incredibly hard to maintain his chiseled physique and fighting shape. Silva's workout plan includes time devoted to cardio, flexibility, grappling / boxing / fighting skills, and weight lifting. His goals are to build a strong body while staying within his weight requirements and remaining quick and fleet-footed.

Cardio

His workout regime includes distance running (3 - 5 miles), followed by sessions of high intensity interval training. Usually this means shorter (100 meter) sprints, pushups, pull-ups, mountain climbers, and other bodyweight movements designed to stimulate the central nervous system and improve maximum oxygen intake.Cardio is followed by rigorous stretching including stretching his arms, legs, and core to not only maintain flexibility, but to ensure that his muscles remain loose, limber, and capable of his famous quick strikes.

Weight Lifting

Silva works out with a program that includes heavy compound lifts such as squats, deadlifts, and power cleans. A similar schedule is as follows:

Workout A: 3x5 back squat, 3x5 bench press, 3x5 power clean Workout B: 3x5 back squat, 3x5 overhead press, 1x5 deadlift

Alternate your workouts three days per week with one day of rest between each session. Start the first week with Workout A and the second week with Workout B. You can add other work like sit ups or pull ups, but you want to increase weight pretty much every time you step into the gym.

If you're serious about building a body like Anderson Silva diet and exercise will only get you halfway there. Supplements like Nitric Oxide will help you boost blood flow to muscles. It can give you stronger workouts, faster muscle gains, increased endurance and quicker recovery times. These effects let you work out more frequently and gain the athletic edge you need. The harder you train, the more nitric oxide can benefit you and your body.

With over 70,000 peer-reviewed studies of nitric oxide, the proven results are there, the only question is do you want to build a stronger, more ripped body while improving your endurance better endurance?

Article Source: http://EzineArticles.com/?expert=Jeff_Rambuken

See Andersom Silva at UFC 117