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13 negative side effects of not getting enough protein

HERE’S THE HARD truth: Most of us don’t get enough protein. Alternatively, some guys think “the more protein, the better,” and over-consume it when they do sit down to eat, chomping down a 30g protein bar and washing it down with a protein shake that’s got upwards of 50g, says Jordan Mazur, M.S., R.D., director of sports nutrition at the University of California, Berkeley. To put it bluntly: Both are bad. Everyone has a protein intake ceiling. It varies with your height and weight, but most people can absorb at most 30-42g per meal….

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Dietary Protein Benefits: How It Can Help You Gain Muscles

Want to gain muscles and be strong? It’s not all about working your guts out in the gym. While exercise can help you burn calories and sculpt your physique, you also need a good dose of nutrients to help your body achieve that dream goal in a healthy way. And no matter what people tell you about supplements and other products to help gain muscles, there’s nothing quite like good food sources that are natural. Proteins are essential for your body as they help in cell growth and development. Your…

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5 Protein Shake Recipes That Don’t Require Any Protein Powder

A protein shake is an easy way to get more of the powerhouse nutrient in your diet. But maybe you’re bored with your go-to smoothie, or crave a blend of whole foods—no protein powder required. Enter recipe developer Pamela Braun: Her new book, High-Protein Shakes ($15; amazon.com), is a collection of 50 fresh, hunger-busting combinations. We chose five of our favorites, made with only real ingredients that are easy to find at your local grocery or health food store (think Greek yogurt, quinoa, almonds, and hemp hearts). Each of the shakes below contains at least 22 grams…

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10 Delicious and Healthy Protein Snacks to Up Your Energy Levels

Once, while I was travelling in Gujarat, I got myself invited to a breakfast at the home of an elderly couple. The breakfast was splendid. They served steaming, crunchy vadai, buttery aloo parathas, gajar halwa, etc. But the thing that stood out in my memory was the chilla that was served to me that morning. Hot, crisp and fresh off the tawa, it had been prepared using moong dal, not the traditional besan, and boy, was it delicious. The lady explained that she had made the clever substitution because the…

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Protein can cut progression of both inflammatory bowel disease and colon cancer: Study

A new study finds that altering the shape of a protein can significantly reduce the progression of inflammatory bowel disease and colon cancer. According to researchers, modifying the shape of IRAK-M, a protein that controls inflammation, can significantly reduce the clinical progression of both diseases in pre-clinical animal models. The findings appeared in the eBioMedicine journal. “When we tested mice with the altered IRAK-M protein, they had less inflammation overall and remarkably less cancer,” said Coy Allen from the Virginia-Maryland College of Veterinary Medicine. The next step, he said, will…

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Low Protein Levels May Increase Kidney Function Decline in Elderly

Older adults with low blood levels of a circulating protein in the blood may be at an increased risk of experiencing decline in their kidney function, a study has found. The findings showed that higher blood levels of a protein called soluble klotho — with anti-ageing properties — may help preserve kidney function. “We found a strong association between low soluble klotho and decline in kidney function, independent of many known risk factors for kidney function decline,” said David Drew from Tufts University in Massachusetts, US. The kidney has the…

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