How much protein does one need to be in nitrogen balance?

The figure below, from Brooks et al. (2005), shows a graph relating nitrogen balance and protein intake. A nitrogen balance of zero is a state in which body protein mass is stable; that is, it is neither increasing nor decreasing. The graph was taken from this classic study by Meredith et al. The participants in the study were endurance exercisers. As you can see, age is not much of a factor for nitrogen balance in this group.Nitrogen balance is greater than zero (i.e., an anabolic state) for the vast majority of the participants at 1.2 g of protein per kg of body weight per day. To convert lbs to kg, divide by 2.2. A person weighing 100...

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How much dietary protein can you store in muscle? About 15 g/d if you are a gifted bodybuilder

Let us say you are one of the gifted few who are able to put on 1 lb of pure muscle per month, or 12 lbs per year, by combining strength training with a reasonable protein intake. Let us go even further and assume that the 1 lb of muscle that we are talking about is due to muscle protein gain, not glycogen or water. This is very uncommon; one has to really be genetically gifted to achieve that.And you do that by eating a measly 80 g of protein per day. That is little more than 0.5 g of protein per lb of body weight if you weigh 155 lbs; or 0.4 per lb if you weigh 200 lbs. At the end of the year you are much more muscular. People even think that...

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38 g of sardines or 2 fish oil softgels? Let us look at the numbers

The bar chart below shows the fat content of 1 sardine (38 g) canned in tomato sauce, and 2 fish oil softgels of the Nature Made brand. (The sardine is about 1/3 of the content of a typical can, and the data is from Nutritiondata.com. The two softgels are listed as the “serving size” on the Nature Made bottle.) Both the sardine and softgels have some vegetable oil added; presumably to increase their vitamin E content and form a more stable oil mix. This chart is a good reminder that looking at actual numbers can be quite instructive sometimes. Even though the chart focuses on fat content, it is worth noting that the 38 g sardine also contains...

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Ring in the cash with your old phone

If you've got a drawer full of unused mobile phones hanging about your house, then you'll love this website, which allows you to instantly compare the resale value of your old technology from up to 29 mobile recycling companies.At RecycleMobilePhones.co.uk you simply search for the make and model of your old gadgetry and within seconds you can see which companies provide the highest price even if the phone is broken.  Useful eh, especially at this time of year, when you could be in line for an upgrade this Christmas. You just follow the instructions and send off your phone and you'll soon receive your cash.  And if you're a generous...

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Nuts by numbers: Should you eat them, and how much?

Nuts are generally seen as good sources of protein and magnesium. The latter plays a number of roles in the human body, and is considered critical for bone health. Nuts are also believed to be good sources of vitamin E. While there is a lot of debate about vitamin E’s role in health, it is considered by many to be a powerful antioxidant. Other than in nuts, vitamin E is not easily found in foods other than seeds and seed oils.Some of the foods that we call nuts are actually seeds; others are legumes. For simplification, in this post I am calling nuts those foods that are generally protected by shells (some harder than others). This protective...

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Maknig to mayn tipos? Myabe ur teh boz

Undoubtedly one of the big differences between life today and in our Paleolithic past is the level of stress that modern humans face on a daily basis. Much stress happens at work, which is very different from what our Paleolithic ancestors would call work. Modern office work, in particular, would probably be seen as a form of slavery by our Paleolithic ancestors.Some recent research suggests that organizational power distance is a big factor in work-related stress. Power distance is essentially the degree to which bosses and subordinates accept wide differences in organizational power between them (Hofstede, 2001).(Source: talentedapps.wordpress.com)I...

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What is a reasonable vitamin D level?

The figure and table below are from Vieth (1999); one of the most widely cited articles on vitamin D. The figure shows the gradual increase in blood concentrations of 25-Hydroxyvitamin, or 25(OH)D, following the start of daily vitamin D3 supplementation of 10,000 IU/day. The table shows the average levels for people living and/or working in sun-rich environments; vitamin D3 is produced by the skin based on sun exposure.25(OH)D is also referred to as calcidiol. It is a pre-hormone that is produced by the liver based on vitamin D3. To convert from nmol/L to ng/mL, divide by 2.496. The figure suggests that levels start to plateau at around 1 month...

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Strength training: A note about Scooby and comments by Anon

Let me start this post with a note about Scooby, who is a massive bodybuilder who has a great website with tips on how to exercise at home without getting injured. Scooby is probably as massive a bodybuilder as anyone can get naturally, and very lean. He says he is a natural bodybuilder, and I am inclined to believe him. His dietary advice is “old school” and would drive many of the readers of this blog crazy – e.g., plenty of grains, and six meals a day. But it obviously works for him. (As far as muscle gain is concerned, a lot of different approaches work. For some people, almost any reasonable approach will work; especially if they are young men with high testosterone levels.)The text below is all from an anonymous commenter’s notes on this post discussing the theory of supercompensation....

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Pressure-cooked meat: Top sirloin

Pressure cooking relies on physics to take advantage of the high temperatures of liquids and vapors in a sealed container. The sealed container is the pressure-cooking pan. Since the sealed container does not allow liquids or vapors to escape, the pressure inside the container increases as heat is applied to the pan. This also significantly increases the temperature of the liquids and vapors inside the container, which speeds up cooking.Pressure cooking is essentially a version of high-heat steaming. The food inside the cooker tends to be very evenly cooked. Pressure cooking is also considered to be one of the most effective cooking methods for...

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Let's not waste this Christmas: Adopt Baglady for 2011

Would you like to live more sustainability but need a helping hand from an experienced old drama queen? Maybe you're an eco-minded blogger who wants a great excuse to offer even more inspiration to your readers in 2011.If this sounds like you and you fancy making your mark on creating a more sustainable society, please consider giving bonkers old Baglady a place in your home for 2011. To put it frankly, she's been hanging around here for much of 2010 and it's about time I moved her on. She won't take up much of your time I promise and in good olde Irish tradition, you can kick her out and send her on her way after you've helped her out a...

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How lean should one be?

Loss of muscle mass is associated with aging. It is also associated with the metabolic syndrome, together with excessive body fat gain. It is safe to assume that having low muscle and high fat mass, at the same time, is undesirable.The extreme opposite of that, achievable though natural means, would be to have as much muscle as possible and as low body fat as possible. People who achieve that extreme often look a bit like “buff skeletons”.This post assumes that increasing muscle mass through strength training and proper nutrition is healthy. It looks into body fat levels, specifically how low body fat would have to be for health to be maximized.I...

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