KTK-Nutrition

Why focus on protein?   Americans eat a lot of protein but usually at dinner.    New research is showing how important eating protein is at breakfast and lunch and not just at dinner time.   Focus on Protein to Boost Your Muscle Mass   Eating protein at breakfast and lunch can help boost muscle mass.   This is increasingly important as people get older and they start to loose muscle mass.   A study of healthy older adults found that those who added protein to breakfast and lunch added muscle mass.   Your peak muscle mass is in your 30’s.   Then is it a downward trend unless one focuses on protein and resistance training. Why spread protein out between breakfast, lunch and dinner? A study at the University of Texas found your body had 25% more muscle synthesis when protein was spread throughout 3 meals a day and not just emphasizing protein at dinner.   They note that the study participants didn’t increase how much protein they a...

Can you give your nutrition a boost?    Kaiser Permanente recently had an article, 4 Easy Ways to Boost Your Nutrition .   Their focus is on easy ways to healthier eating and controlling your weight. Food is Fuel – to have energy for your everyday activities and for any workout, food is your fuel.   But not just any fuel, focus on fueling your body with high quality fuel. At Least 1 fruit or vegetable per meal – yes, 5 A Day is the goal but if you’re not even meeting that, at least start with always having a fruit or vegetable with every meal.   Packing your lunch, your kids lunch – make sure you add some fruit or a vegetable.   A piece of fresh fruit is easy to pack, baby carrots and hummus, green or red pepper strips.   So many great choices.   Fruits and vegetables not only add important vitamins, minerals and antioxidants to your day, they help fill you up for few calories. Drink more water .     A recent study found that kids...