High- Protein Foods for Rapid Weight Loss. By The Editors of Eat This, Not That! Humans: we're creatures of habit—and the older we get, the more set in our ways we become, especially when it comes to food.
- WebMD explains muscle spasms, cramps and charley horses, including symptoms, causes and treatments.
- Muscle cramps or spasms (painful) Muscle cramps or spasms (painful), Pain or discomfort, Pressure or fullness, Tenderness to touch: Muscle cramps or spasms (painful.
But it's time to shake things up, dieters, starting with your go- to proteins. You already know that eating protein is key when it comes to feeling satisfied with your meals and maintaining a weight loss effort. Protein helps build flubber- frying lean muscle mass, after all. But it seems that many of us have gotten into a rut, relying on just a few primary sources of the stuff. Not only can this cause taste bud fatigue, it can also deny your body of health- boosting nutrients found in protein- rich foods you're overlooking.
To help you break free of your oh- so- boring grilled chicken and egg routine, we've compiled a list of the best- ever proteins for weight loss across every food category. Whether you're a fan of fish, can't deny your love of dairy or stick to a meat- free meal plan, we've got the best options for your waistline. Read on to get in the know and be sure to pick a few of our suggestions up next time you head to the grocery store. Protein Payout: 1 cup (cooked), 4. Popeye's favorite veggie is a great source of not only protein but also vitamins A and C, antioxidants and heart- healthy folate.
One cup of the green superfood has nearly as much protein as a hard- boiled egg—for half the calories. Looking to get the biggest nutritional bang for your buck? Be sure to steam your spinach instead of eating it raw. This cooking method helps retain vitamins and makes it easier for the body to absorb the green's calcium content. Add a handful to soups, omelets, pasta dishes and veggie stir- fries, or simply steam it and top with pepper, garlic, olive oil and a squeeze of lemon. And don't feel like you have to double down on the greens. Spinach is one of the 1.
Causes and natural remedies for Cramps (Muscle), including supplements and a comprehensive Wellness Program - Muscle Cramps, Leg Muscle Cramp, Natural Muscle Cramp.
See How Much You Need to Eat to Lose Weight Fast; Free Food Journal; Use your food journal to track your calories to see exactly how much you need. Read about diseases and conditions that may cause muscle cramps and the medications used in treatment. Associated symptoms and signs include pain, firmness, and.
Protein Payout: 1 cup, 1. Tomatoes are packed with the antioxidant lycopene, which studies show can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Just one cup of the sun- dried version will lend you 6 grams of satiating protein, 7 grams of fiber and . They're also rich in vitamins A and K. Use them as a pizza topping, a tangy addition to salads, or snack on them right out of the bag. Protein Payout: 1 cup, 1. The highest- protein fruit, guava packs more than 4 grams per cup, along with 9 grams of fiber and only 1.
With 6. 00 percent of your DV of Vitamin C per cup — the equivalent of more than seven medium oranges! And while you're at the store, be sure to pick up some of these other surprising high- protein foods. Protein Payout: 1 medium vegetable, 6. Ghrelin is your body's . The humble artichoke is a winner on both counts: It has almost twice as much fiber as kale (1.
Boil and eat the whole shebang as a self- contained salad (why not add a little goat cheese and sun- dried tomatoes?), toss the leaves with your favorite greens and dressing, or peel and pop the hearts onto healthy pizzas and flatbreads. Protein Payout: 1 cup, 1.
It's enough to make Popeye do a spit take: Despite their wimpy reputation, a cup of green peas contains eight times the protein of a cup of spinach. And with almost 1.
C in a single cup, they'll help keep your immune system up to snuff. Layer them into a mason jar salad or add them to an omelet to boost eggs' satiating power. Speaking of omelets, check out these other fat- burning ways to eat eggs.
Protein Payout: 4 oz strip steak, 1. When it comes to steak or burgers, go grass- fed. It may ding your wallet, but it'll dent your abs.
Grass- fed beef is naturally leaner and has fewer calories than conventional meat: A lean seven- ounce conventional strip steak has 3. But a seven- ounce grass- fed strip steak has only 2. Grass- fed meat also contains higher levels of omega- 3 fatty acids, according to a study published in Nutrition Journal, which have been shown to reduce the risk of heart disease. Concerned about your ticker?
Keep it healthy by eating more of these foods that decrease your heart disease risk. Protein Payout: 4 oz, 1. While grass- fed beef is an excellent choice, bison's profile has been rising in recent years, and for good reason: It has half the fat of and fewer calories than red meat.
According to the USDA, while a 9. But wait, taking a chance on this unexpected meat will earn you two healthy bonuses: In just one serving you'll get a full day's allowance of vitamin B- 1. Speaking of belly fat, blast it away with the help of these six moves for six- pack abs from personal trainers.
Protein Payout: 4 oz patty, 1. Lower that eyebrow you're raising. Ostrich meat is the rising star of the grill. While it's technically red and has the rich taste of beef, it has less fat than turkey or chicken. A four- ounce patty contains nearly 3.
Plus, one serving has 2. B- 1. 2. This exotic meat can also help whittle your middle: Ostrich contains 5.
And it's not as hard to find as it sounds—ostrich is increasingly available in supermarkets around the country. Protein Payout: 4 oz, 1.
A longtime enemy of doctors and dieters, pork has been coming around as a healthier alternative of late — as long as you choose the right cut. Your best bet is pork tenderloin: A University of Wisconsin Study found that a three- ounce serving of pork tenderloin has slightly less fat than a skinless chicken breast. It has 2. 4 grams of protein per serving and 8. In a study published in the journal Nutrients, scientists asked 1.
After three months, the group saw a significant reduction in waist size, BMI and belly fat, with no reduction in muscle mass! They speculate that the amino acid profile of pork protein may contribute to greater fat burning.
Protein Payout: 3 oz, 7. You already knew fish was rich in protein but you might be surprised to learn that halibut tops fiber- rich oatmeal and vegetables in the satiety department. The Satiety Index of Common Foods, an Australian study published in the European Journal of Clinical Nutrition, ranks it the number two most filling food—bested only by boiled potatoes for its fullness factor. A separate Australian study that compared the satiety of different animal proteins found a nutritionally similar white fish (flake) to be significantly more satiating than beef and chicken; satiety following the white fish meal also declined at a much slower rate. Study authors attribute the filling factor of white fish like halibut to its impressive protein content and influence on serotonin, one of the key hormones responsible for appetite signals. Just make sure you avoid tilapia.
Protein Payout: 3 oz, 1. Don't let salmon's relatively high calorie and fat content fool you; studies suggest the oily fish may be one of the best for weight loss. Everyone lost weight, but the salmon eaters had the lowest fasting insulin levels and a marked reduction in inflammation.
Another study in the International Journal of Obesity found that eating three 5- ounce servings of salmon per week for four weeks as part of a low- calorie diet resulted in approximately 2. Wild salmon is leaner than farmed, which is plumped up on fishmeal; and it's also proven to be significantly lower in cancer- linked PCBs.
So go wild — literally. This is a protein- rich fish you don't want to miss!
Protein Payout: 3 oz, 7. Tuna or to- not? As a primo source of protein and docosahexaenoic acid (DHA), canned light tuna is one of the best and most affordable fish for weight loss, especially from your belly! One study in the Journal of Lipid Research showed that omega 3 fatty acid supplementation had the profound ability to turn off abdominal fat genes. And while you'll find two types of fatty acids in cold water fish and fish oils—DHA and eicosapentaenoic acid (EPA)—researchers say DHA can be 4. EPA at down- regulating fat genes in the abdomen, preventing belly fat cells from expanding in size. But what about the mercury? Mercury levels in tuna vary by species; generally speaking, the larger and leaner the fish, the higher the mercury level.
Bluefin and albacore rank among the most toxic, according to a study in Biology Letters. But canned chunk light tuna, harvested from the smallest fish, is considered a . But research suggests a regular serving of Pacific cod, the fish that's typical of fish sticks, may keep you stick thin. One study in the journal Nutrition, Metabolism & Cardiovascular Diseases found that eating five servings of cod per week as part of a low- calorie diet for eight weeks resulted in an extra 3.
Researchers attribute the satiating and slimming properties to cod's high protein content and amino acid profile, which can help regulate the metabolism. No wonder Captain Birdseye looks so smug! Protein Payout: Quarter- pound turkey burger, 1. Lean and protein- rich, turkey is no longer an automatic substitute for red meat–this bird deserves props on its own. A quarter- pound turkey burger patty contains 1.
Additionally, turkey is rich in DHA omega- 3 acids—1. Just make sure you buy white meat only; dark contains too much fat.
And know that you're doing your health a double solid by grilling at home: Restaurant versions can be packed with fatty add- ins to increase flavor. Not your problem, since it's going straight from the grill to your plate (ideally with the best spices to burn fat and peppers mixed in). Protein Payout: 3 oz. But the go- to protein can be a fail on the taste front.
Check out these 7 fat burning ways to make chicken for some culinary inspiration. Protein Payout: 1 egg, 8. Eggs might just be the easiest, cheapest and most versatile way to up your protein intake. Beyond easily upping your daily protein count, each 8.
Eggs also boost your health: They're loaded with amino acids, antioxidants, and iron. Don't just reach for the whites, though; the yolks boast a fat- fighting nutrient called choline, so opting for whole eggs can actually help you trim down. When you're shopping for eggs, pay attention to the labels.
Treating and Preventing Muscle Cramps. Exercise- induced muscle cramps are painful, debilitating, and can take an athlete out of competition. They can occur in athletes in all types of sports and are usually associated with muscle fatigue and/or dehydration with an associated loss of electrolytes.
It is not uncommon to see an athlete drop to the ground in agony near the end of a competition due to muscle cramps in his/her legs. The muscle cramping is commonly seen in the gastrocnemius/soleus (lower leg) muscles and in the hamstring muscle groups.
Sometimes, it is even as soon as when the athlete takes his/her first step. Because of the severity of the cramping, this condition can often end the day’s competition for the athlete. What are the causes of muscle cramping? According to a recent review of the literature on the causes of muscle cramps during exercise published by the American College of Sports Medicine (Bergeron, 2.
Although further research is needed to better understand the underlying physiology of both, the literature provides a basis for understanding the problem and how to prevent muscle cramps from occurring. The first category of exercise associated muscle cramps is related to skeletal muscle overload and fatigue. According to this theory, the part of the neuromuscular system that initiates contractions is increased (hyper- excitement of muscle spindles) while the part of the neuromuscular system that inhibits contractions is decreased (Golgi tendon organ). With the Golgi tendon organ inhibited, the muscle is inundated with messages to contract by the afferent muscle spindle (brings messages from the brain to the muscle).
Muscles that are overused and fatigued may be at a higher risk for muscle cramping due to the effects of the fatigue on the neuromuscular system. What is unique about this type of muscle cramping is that it would only affect the specific muscles that are fatigued and one would not see a generalized system muscle cramping as one would see with a case of dehydration- based muscle cramping. The second category of exercise- associated muscle cramps is better understood and commonly recognized as a cause of muscle cramping in athletes. The second type of cramping is caused by excessive sweat losses associated with a decreased level of electrolytes (specifically sodium). Electrolyte deficit- related muscle cramps are sometimes the first level (of three progressive conditions) associated with heat illness.
As the blood is routed towards the surface, the blood is cooled as it travels just under the skin as it comes into contact with the ambient temperature. The second system is by sweating. Sweating cools the body by releasing the body’s water onto the skin’s surface. With evaporation of sweat, heat is transferred from the body through an exchange of energy to the air.
As the athlete moves, the air comes across the moist skin and cools the body through convection. However, the process of sweating is typically the primary means of maintaining the body’s temperature in a safe range. As the water and sodium content of the body decreases through sweating, the muscles can begin to systemically cramp. Sodium is the key electrolyte in the formula because sodium helps the body to retain water, especially in the muscle fluid spaces.
Without a high enough concentration of sodium, the water that the athlete drinks is excreted without being distributed throughout all of the body’s fluid compartments. What are electrolytes and why are they linked to muscle cramping? Electrolytes are minerals that dissolve in the body as electrically charged particles. They include sodium, chloride, magnesium, and potassium. Electrolytes have a direct effect on muscle cramping because they regulate fluid balance, nerve conduction, and muscle contraction. A common myth associated with treating muscle cramps is that the consumption of bananas can alleviate the cramping. Although it is a commonly practiced “remedy”, there is no evidence to support the use of bananas to effectively prevent or treat muscle cramps.
What might make an athlete more susceptible to muscle cramping? Factors that have been associated with increasing the risk of muscle cramping in overload or fatigue- related muscle cramping include the following. Some athletes are prone to cramping and others are not. The answer lies in the factors listed above.
Some athletes just sweat a lot. While performing the same level of activity, some athletes will be dripping with sweat and others will be relatively dry. This can be seen in both genders. If an athlete has a high sweat rate during activity, this athlete may be susceptible and be at greater risk for muscle cramping. Sweat sodium concentration is another factor that is unique to the individual athlete, that is, the amount of sodium contained in the athlete’s sweat. Some athletes have a high sweat sodium concentration. These athletes may actually leave salt residue on their skin or clothes after a workout.
If an athlete has a higher sweat sodium concentration, this athlete may also be susceptible and be at risk for muscle cramping. Although other electrolytes are lost in sweat, their concentration and consequent total loss via sweating is not enough to prompt muscle cramping or other problems. The electrolytes most commonly blamed for muscle cramping include calcium, magnesium, and potassium. However, the review of the literature by Bergeron (2. How can I treat muscle cramps? The effective treatment of muscle cramps is dependent on the cause.
For athletes suffering from overuse or fatigue muscle cramps, the most effective treatments are passive stretching, massage, icing of the affected muscles, and contraction of the muscle on the opposite side of the muscle cramping (i. Contracting the muscle opposing the cramping muscle is based on the physiological principle of reciprocal inhibition. When a muscle contracts (agonist) the opposite muscle (antagonist) automatically relaxes to allow for the contraction.
Athletes suffering from fatigue- related muscle cramps will not be able to continue their activity without further cramping. These athletes need time for their muscles to heal and recover before trying to compete again. For athletes suffering from muscle cramps prompted by excessive sweating and a sodium deficit, the same treatments as above can be immediately applied to reduce the pain and muscle spasm. However, along with the stretching, massage, and applied ice, these athletes need to consume fluids with additional sodium.
According to Bergeron’s (2. L carbohydrate- electrolyte drink with 3. As the cramping resolves, these athletes may be able to continue competing at their normal intensity. How much should I drink after a competition if I had muscle cramping? Once the activity is completed, the athlete needs to continue to consume electrolyte- containing fluids. According to Mc. Ardle, W. D., Katch, F. I. Sodium can be replaced by adding about one- third teaspoon of salt per one liter of water.
The goal after exercise is to replace the water and electrolytes lost during the activity. One method to determining the amount of fluid lost is to weigh the athlete before and after activity. This is good practice, especially in hot temperatures to help prevent serious heat illness in the athletes from accumulating water deficits. How much should I drink before an activity to prevent muscle cramping? Because thirst is not often a sufficient stimulus to maintain adequate fluid balance during exercise, adequate fluids need to be consumed prior to exercising. The athlete should maintain good hydration at all times. To assist in adequate hydration during exercise, the athlete should consume 1.
If possible, another 7 – 1. However, unless the fluids contain a sufficient amount of sodium, “excess fluid intake merely increases urine output” (Mc. Ardle, W., Katch, F. I., & Katch, V. L., 2. 00. 6) and will not be retained by the body. How much should I drink during an activity to prevent muscle cramping?
Although historically, coaches may have withheld water as a punishment for their athletes, it is currently supported by the sports medicine community that athletes should have access to water throughout their activity. If water is not provided by the coach/school, young athletes should bring their own water bottle labeled with their name. To maintain hydration, it is recommended that adult athletes drink up to 1. L or about 5. 0 ounces per hour. Withholding water from athletes is considered a form of athlete abuse and should not be tolerated at any age level. Can the use of diuretics affect exertional muscle cramping? Diuretics are contraindicated for an individual who is active and participating in sports.
Diuretics can increase the body’s fluid loss and contribute to dehydration. While there are prescription diuretics that can be taken to reduce body fluids, athletes may be consuming products that act as diuretics and not be aware of it. As a coach, what can I do to reduce the risk of dehydration in my athletes?
Preventing dehydration and muscle cramps in athletes starts with educating the athletes and their parents as to the importance of adequate hydration before, during, and after activity. Just as important as adequate volume of fluid intake is the appropriate types of beverages athletes should drink before, during, and after exercise. Water can be sufficient in many cases and circumstances; but as sweat losses increase, the sodium content of the rehydration beverage becomes more important. Strategies that coaches can implement to reduce the risk of dehydration include: .
Foundations of Athletic Training: Prevention, Assessment, and Management, (4th Ed.). Lippincott Williams and Wilkins: Baltimore, MD. Bergeron, M. F. Muscle cramps during exercise – is it fatigue or electrolyte deficit? Current Sports Medicine Reports: Supplement – Sodium Balance and Exercise 7(4) S5. S5. 5. Landry, G.
L. Essentials of Primary Care Sports Medicine. Human Kinetics: Champaign, IL. Mc. Ardle, W. D., Katch, F.