Whey Protein is made from milk and contains all essential amino acids. It is digested quickly and readily available to muscles. This makes it a popular choice for athletes immediately after a hard session when they are most receptive to repair and growth.
Casein Protein is made from milk and contains all essential amino acids. Where it differs from whey protein is the rate at which it is digested and absorbed. Casein is absorbed 4 times slower than whey, which makes it an ideal protein to consume before going to bed. This may result in efficient building, repair and maintenance of lean muscle mass.
Oxygenated water is water that has had additional oxygen introduced into the water under pressure. Among the touted benefits for oxygen water is that a person will have more oxygen pumped into the blood stream. Unfortunately, humans do not absorb significant amounts of oxygen through their digestive systems. There is no scientific evidence that oxygenated drinking water has any benefits.
Whey and casein both come from milk and contain all essential amino acids. The key difference is the rate of absorption. Whey proteins provide the highest biological value of any protein as your body absorbs and uses whey protein more effectively than other protein. Casein is digested more slowly and tends to be consumed before bed when athletes are trying to maintain muscle mass.
What symptoms are associated with IBS?
The common symptoms associated with IBS include:
Mucus in the stool
What causes IBS?
Muscles in your colon contract to cause bowel movements. Sufferers of IBS are believed to be sensitive to certain triggers causing a strong response in the entire gut and may change your body’s ability to move food through your digestive system. These triggers can be anything from foods, medication or stress.
I think I might suffer from IBS, what should I do?
Visit your GP if you think you have IBS. They will rule out other illnesses, causes of inflammation and infections. They will ask about your symptoms and whether there is a pattern to them. Your GP may suggest you keep a food diary to see whether your diet affects your symptoms.
How is IBS diagnosed?
IBS is diagnosed by ruling out certain causes. The Rome criterion helps doctors make an accurate diagnosis. This is a list of symptoms and episodes such as the presence, frequency and duration of occurring symptoms. In addition, doctors can run several tests to rule out infection or other inflammation within the body.
How is IBS treated?
There is no cure for IBS, but the symptoms can be managed by making changes to your diet and lifestyle. Medication is sometimes prescribed for IBS.
IBS is unpredictable. You may go for many months without any symptoms and then have a sudden flare-up. It can also take many months for your symptoms to settle down. With appropriate treatment you should be able to live a normal and active life.
Can diet affect IBS?
While foods do not cause IBS, eating certain foods can trigger the symptoms.
Eating several smaller meals during the day, rather than three large ones may help to reduce symptoms. Additionally, it can be helpful to avoid processed and refined foods and increase your intake of wholegrain bread, brown rice, quinoa, lentils, vegetables, low fat meats and fruit. Common trigger foods include:
There are two categories:
– Foods containing 20ppm gluten or less can be labelled ‘gluten-free’
– Foods containing 21-100ppm gluten can be labelled ‘very low gluten’
The term ‘gluten-free’ implies no gluten. However, it is not possible to test for zero levels of gluten. Those with coeliac disease are able to safely tolerate a very small amount of gluten, so be aware that low levels of gluten are allowed in products that may be labelled gluten free.
Creating the right routine in the morning is an important nutrition habit. For a cheap and convenient boost to your health in the morning, try a cup of warm water with lemon. Lemons are high in vitamin C and potassium therefore boosting the immune system. Similarly warm water aids digestion, and lemons are an alkaline food helping to balance blood pH. It might not always replace your morning cup of coffee, but it might not be a bad habit to try and address.
Hypohydration refers to the steady-state condition of decreased water content. For example, dehydration as a result sweat losses during exercise results in a hypohydrated state.
Dehydration refers to the dynamic loss of water or the transition from euhydration to hypohydration. Dehydration can result from illness, surgery, sweating, insufficient fluid intake and overuse of diuretics or other medications that increase urination. Dehydration can disrupt the fluid-salt balance needed to maintain healthy cells and tissues. Dehydration in excess of 2% body mass loss may impair exercise performance and cognitive functioning.
Protein powders should be used to provide nutrients that your food diet does not provide. If you consume adequate amounts of protein through your diet, protein powders may not be necessary. Scenarios when protein powders are useful are when access to quality protein is limited, such as during travel, or recovery from heavy exercise is a priority and food sources of protein are limited.
High protein diets are growing in popularity but are often taken to extreme. A protein rich diet is important, including regular feeding of protein throughout the day, maybe in 4-6 meals. This is especially important in research currently emerging in ageing populations. As ever, it is important to ensure that increased protein does not replace other vital nutrients in the diet. In summary, it is a protein rich diet that is required, NOT a high protein diet per se. Protein itself does not remain a magic bullet on its own.
One method is to look at the biological availability of a protein, i.e. the amount of protein absorbed and used from a protein source. Proteins from certain foods are worth more than the same amount from other foods. All proteins are ranked in terms of their biological value. Eggs, cows milk, fish, chicken and beef have the highest biological value.
Amino acidsare the building blocks of proteins. There are 20 different amino acids but only 8 of these are essential. These amino acids have to be ingested through food every day. Amino acids are involved in nearly every bodily function.
Animal sources of protein are complete proteins. They contain all essential amino acids. Animal sources of protein are generally considered high fat so it’s best to choose lean sources such as fish, turkey and chicken the majority of the time. On the other hand, plant sources of protein are incomplete proteins. They tend to be missing one of more essential amino acid. To achieve a balanced amino acid intake, a variety of sources of plant proteins need to be eaten throughout each day. Plant proteins have the benefit of being high in fibre and low in fat.
Both meats are an excellent source of high quality protein. Chicken contains almost double the amount of protein than turkey but the latter contains less fat.
Eggs are one of the best sources of protein available. They are also relatively cheap, versatile and a convenient source of protein. It wasn’t that long ago that we were told to avoid eating too many eggs because they contain cholesterol. As we start to understand the role of nutrition in heart disease, it has become clear that there is no need to restrict the number of eggs in your diet, with the assumption you eat a healthy, balance diet.
Goat milk may have an advantage in that the proteins it contains form a softer curd, which make them more easily digested compared to cow milk. Due to the protein structure of goats milk, some individuals better tolerate it. Apart from these two factors, there is little difference in the total protein content of each milk source.
In terms of protein intake, there is very little difference between skimmed, semi- and full-fat milk. Your choice of milk should instead come down to taste and fat content.
Macronutrient energy values vary between the three macronutrients in the diet, carbohydrate, fat and protein. Fat is the most energy dense, providing 9 kcal for every gram consumed. This compares to 4 kcal for every gram consumed of both carbohydrate and protein.
Essential Fatty Acids, or EFAs, are fatty acids that are important to a number of biological processes within the body, yet humans cannot produce them. Two EFAs are known for humans: alpha linolenic acid (an omega 3 fatty acid) and linoleic acid (an omega 6 fatty acid).
Omega 6 fatty acids are another group of polyunsaturated fats, found in the majority of vegetable oils (sunflower) as well as wholegrain cereals and nuts. Although they have a positive effect on blood fat levels, they are structural competitors to omega-3 fatty acids and may counteract their benefits. It suggested to increase the ratio of omega 3 fatty acids in the diet in favour of omega 6.
Saturated fat is referred to as the “unhealthy” fat. They are usually solid at room temperature and found in animal sources such as meat, poultry skin, egg yolk, full-fat diary – cheese, butter, milk, ice cream and yoghurt. Although the view on saturated diet is changing, it remains it is sensible to manage these in your diet where possible.
Unsaturated fat is referred to as the “healthy” fat. It includes monounsaturated and polyunsaturated fats, both of which are usually liquid at room temperature. The richest source of monounsaturated fats is olives/olive oil, peanuts/peanut oil, other nuts, canola oils and avocadoes. Polyunsaturated fats come in various forms, with the most beneficial family known as Omega-3 fats. Sources include fatty cold-water fish such as mackerel, salmon and herring, walnuts, flaxseeds and flax oil.
Simple. Eat a well balanced diet based on fresh, unprocessed foods. Reducing the amount of processed, fast-food and/or pre-packed foods is a good habit to achieve. This includes reducing your intake of chocolate, crisps and pastries in your. Not only are these high in fat, they also contain very little nutritional value.
It isn’t simple to provide the “ideal” amount per day per person, but as a rule of thumb aim for two portions of unsaturated fats in your diet. Oily fish, walnuts and flaxseed are the best options, whilst a fish oil supplement might help in times of travel of poor food availability.
Saturated fat has had a very bad reputation in the past. It has been linked to increases in levels of bad cholesterol and risk of heart disease. Times are changing and saturated fat isn’t viewed as evil as once thought. However, all fats are high in calories so it is sensible to choose your fats carefully. Eat fatty fish like salmon, nuts and seeds, plant oils, avocadoes and not foods that are high in refined carbohydrates like crisps and chocolate.
Olive oil (don’t get confused with extra virgin olive oil) isn’t generally good for cooking at high temperatures as it has a relatively low smoking point. The smoking point is when the oil starts to break down and begins to smoke. If you’re stir-frying or sautéing then olive oil is perfectly fine – just don’t let it smoke!
It is possible to cook without oil when using a high quality non-stick pan. After this, it depends on your flavour choice and how you cook with it. Canola oil (rapeseed) is a good all-rounder but you might want to try coconut oil, which is particularly fashionable at the moment due to its unique blend of fatty acids. If you do use another oil, choose olive oil or sunflower oil, but try to use the smallest amount possible.
As ever, it does depend on how healthy your diet it! Generally speaking, manage the amount of butter in your diet, using appropriate alternatives in cooking, baking and spreading on your toast as a general rule of thumb. Choose margarine as your spread of choice if you want to reduce your saturated fat intake, as it contains significantly less saturated fat, trace amounts of trans fats, and on the upside, a source of unsaturated fat.
Organic refers to the way some foods are grown and processed. For a food to be labeled as organic there are specific requirements that must be met. For example, crops must be grown in safe soil, must not be modified, must be free from pesticides, GMOs and fertilizers, livestock must have access to the outdoors, be fed organic feed and may not be given antibiotics or growth hormone.
Preservatives are chemicals added to a food or another ingredient to keep it from spoiling or rotting and lasting longer. Food manufacturers, to block the growth of harmful microorganisms and improve the appearance of the food, also use preservatives.
Additives are any non-food substance added to food to improve its flavour, appearance or shelf life. Some additives such as vinegar and salt have been used for centuries. With the development of processed foods many more artificial additives are now used. Although the health implications of consuming artificial additives have yet to be established, some people may be less tolerant to them than others.