Like their male counterparts, female physique athletes lift weights to build muscle definition and strength. Protein can play an important part in this process, and a study published in the International Journal of Sport Nutrition and Exercise Metabolism investigates the impact of both high and low protein diets.

Although strength gains were similar between groups after 8 weeks of training, fat-free mass increased an average of 2.1 kg for subjects in the high protein diet compared to 0.6 kg in the low protein group. Fat mass decreased an average of 1.1 kg in the high-protein group compared to 0.7 kg for subjects assigned to the low protein diet.

Protein Cookie Bars H2

Some female athletes in their early 20s consumed 2.5 grams of protein per kg of body weight per day during 8 weeks of resistance training. Others took part in the same weight training program while consuming 0.9 grams of protein per kg of body weight per day. Like their male counterparts, female physique athletes lift weights to build muscle definition and strength.

This is a GREAT way to use leftover sweet potatoes & black beans. The beans and whey protein powder add protein and fibre, the potato adds beta carotene and a hint of sweetness, the coconut oil is full of healthy fats and the cocoa gives this recipe a boost of antioxidants. A great mid-day power snack or post workout recovery!

Ingredients:

• 1 ½ cup Oat flour
• ½ cup GOLD STANDARD 100% WHEY, Extreme Milk Chocolate
• ½ cup Almond Butter
• ½ tsp Vanilla Extract
• ½ tsp Vanilla Extract
• ¼ cup Unsweetened, vanilla almond milk

Running Helps Protect Memory From Stress H3

You’ve probably heard that exercise can help you better manage the stress of modern life. A study recently published in the journal of Neurobiology of Learning and Memory offers a more specific finding, suggesting that running can help protect the hippocampus region of the bran responsible for learning and memory from the negative impact of stress.

1. Long-term potentiation strengthens the connections between brain neurons.
2. Memory formation and recall are optimized under this condition.
3. Stress weakens long-term potentiation, so researchers subjected lab mice to stressful situations.
4. Some of these rodents ran the equivalent of 5 km per day on a wheel while others were inactive.
5. Electrophysiology experiments on mouse brains showed significantly greater long-term potentiation in exercising mice compared to their inactive counterparts.

TABLE.NUTRITION H3