Protein – What is it, and why is it important to us?

At the age of 21 most people in the West have heard about the importance of keeping a balanced diet and eating good foods, and those who have become interested in sports activities by that age may also have heard about protein being of some importance to the human body’s nourishment needs.

Well, in case you cannot remember why a balanced diet is important, or, in case you didn’t understand why a balanced diet is important, #DavidWest28 shall help you with some good information, on this occasion, all about protein.

 

What is protein, and why is protein important to us as human beings?

Protein is a component of each cell that forms the human body, it is used by the human body to build and repair skin tissue, make enzymes, make hormones, and for producing other bodily chemicals. Protein is a building-feature of bones, muscles, cartilage, skin, and blood.

Protein is known as a macro-nutrient, because the human body requires large amounts of protein to remain healthy. Each gram of protein is said to contain four calories, and protein makes up around 15% of a human’s body weight.

The human muscles, organs and immune system consist mostly of protein.

Sources of protein include: meat, milk, fish, soy, eggs, beans, legumes, and nut butters.

Proteins are large and complicated molecules that consist of hundreds or thousands of smaller units, called amino acids which are attached to one another. Scientists have identified a total of 20 different amino acids that can be combined to form a protein.

The 20 amino acids can be understood as being separate letters of the alphabet, with proteins being words; the letters are used to form different words, where different words consist of different letters, and where words do not require every letter of the alphabet to be formed.

All proteins are not the same, for example, the amino acids that create the proteins in the white of an egg differ to the amino acids in the proteins of milk. So, in consideration of the protein within food and drinks, even where physical similarities between the foods may exist, note that proteins have their differences and that the differences reflect differences in their amino acid compositions.

After consuming food and drinks, the digestive juices within the human stomach and intestine become active; they break down the protein within the food(s) into their basic units (amino acids) and are then absorbed by the human bloodstream, and the body then relies on these amino acids for forming new and special proteins known as “body proteins”, relied on by the body in numerous specific ways.

The human body is able to use the individual amino acids broken down from consumed foods as building blocks for manufacturing over 28,000 different body-proteins, with each body-protein being special in its structure and function due to its unique arrangement of amino acids.

Some body-proteins are used for building cardiac muscle (the heart organ).

Some body-proteins (anti-bodies) are used for protecting the human body from viruses and bacteria.

Some body-proteins (enzymes) are used for performing the vastly numerous chemical reactions which occur within cells.

Some body-proteins (messengers) are used to transmit signals for co-ordinating bio-logical processes between different cells, tissues and organs.

Some body-proteins provide structure and support for cells [e.g. Actin].

Some body-proteins bind and carry items within cells, and throughout the body [e.g. Ferritin]

For as long as the human body has access to the relevant raw materials (amino acids) it can develop the building blocks to form body-proteins (enzymes, hormones, immune-system support, nutrient transporting) continuously.

Once consumed-proteins are broken down into amino acids, it becomes impossible to ascertain where they came from; they become an acidic solution within the human body that the body extracts from as required.

To ensure a good supply of amino acids for the human body it is essential that adequate amounts of protein are consumed each day.

It is important to eat, not only the right amount of proteins each day, but also the right types. A shortage of protein in our diets causes the human body to break down proteins within its muscles, for amino acids needed for our vital body-proteins.

The inner process of building up proteins and breaking them down again occurs constantly within the human body, but the process works so long as there are sufficient amounts of the adequate amino acids entering the human body for keeping the process balanced.

 

Complete and Incomplete Proteins

Of the 20 amino acids that the human body needs for manufacturing body-proteins, 11 are capable of being produced by the human body itself, making the remaining nine “essential” amino acids; the human body must gain these via food(s) consumed by an individual.

Proteins extracted from animal sources (meat, milk, and fish) feature all nine of the essential amino acids, and are therefore referred to as being “complete” proteins.

Proteins extracted from vegetable sources are short of one or two of the essential amino acids, for this reason they are referred to as being “incomplete” proteins. This can be a problem for vegetarians but it can be overcome easily, by eating a variety of protein-rich foods. For example, the essential amino acids cannot be gained from peanuts alone, but if peanut-butter and whole-grain bread are combined, the complete set of essential amino acids are gained, similarly with red beans when combined with rice.

The essential amino acids may not be gained within a single meal, but if the variety of protein sources are relied on within a day, the human body can gain the essential nutrients that it needs within 24 hours.

 

Calculating Daily Protein Needs

The amount of protein recommended for humans each day differs with the activities that individuals are involved in. For regular individuals,

0.8 – 1.0 gram of protein per kilogram of body-weight is recommended. For individuals who are active body-builders and strength athletes, 1.4 – 2.0 grams per kilogram of body-weight is recommended, and, for endurance athletes, 1.2 – 1.6 grams per kilogram of body-weight is recommended.

Food tables made available by some food suppliers present information on the protein-content of the food (or drink), but keeping a balanced diet can relieve you of the need to check. Generally, it is not difficult to gain the daily-required-amounts of protein each day.

By combining a healthy diet with regular effective exercise, an individual’s lifestyle becomes healthy, and this may become easier to manage if the methods for exercising are within the home.  An exercise bike can add convenience. So consider the number of calories that you consume when consuming the food of your choosing, and consider how many calories you need to burn in order to maintain a healthy energy-in and energy-out balance for your body.

 

Limiting Protein Intake

For avoiding the risks of osteoporosis or the worsening of an existing kidney problem, the UK’s Department of Health recommends not exceeding twice the recommended amount of protein intake.

 

Benefits

Studies have indicated that eating more protein as we age helps to minimise the loss of muscle associated with aging.

The benefits of a protein-rich diet include: fast recovery following exercise, a reduction of muscle loss, healthy body-weight maintenance, and hunger denials by one’s body.

Claiming What’s Yours by Exercise Bike – Part 2

Following from Part 1, you are now aware of the many benefits and advantages that follow a choice to carry out your effective exercise by exercise bike.

Two goals that are often pursued for accomplishment are, (1) to lose weight, and (2) to lose weight fast.  Depending on what ‘fast’ means both of these goals are achievable (including with the help of an exercise bike), but in order to be achieved, what an individual needs to be doing, and how those things are to be done, are things that the individual needs to be clear about.

Every quest for body-weight management, that weight be lost, or that weight be lost quickly, or even that weight be gained, is best pursued with an understanding of the logic surrounding the calorie: when we require weight we are requesting new calories for our bodies, and when we want to lose weight, we are requesting that we burn some of our calories.

For our purpose of considering weight management, a calorie is a unit or a measurement of energy, just like how a kilogram is a unit of weight, and how a minute is a unit of time.  The amount of energy required to perform an activity can be counted in calories, as the number of calories required to be burned in order for the activity to be completed, or the number of calories that shall be burned if the activity is completed.

The calorie is energy but it is energy that we gain from consuming food and drinks.

Burning calories occurs naturally; we burn calories merely for being alive, whether resting or engaged in a sport – calories are like the power that keeps our bodies functioning, but the more strenuous an activity is to perform, or the more activities that we perform, the more calories that we burn.

One gram of fat amounts to nine kilocalories.  So, to reduce a body’s fat by one kilogram, 9,000 kilocalories need to be burned.

Activity Energy cost (in calories)
Walking (1 hour) 208* kcal
Exercise Bike (1 hour moderate exercise) 419* kcal
Exercise Bike (1 hour vigorous exercise) 620* kcal
Exercise Bike (1 hour very high exercise) 745* kcal
Digestion 2000* kcal

 

On the packaging of many foods there is information relaying the number of calories that the item contains.  By calculating the number of calories received by our bodies and the amount of calories burned by our bodies, we can carefully plan how to add-to or reduce, our body-weight.

Relying on the table above, to reduce our bodies by one kilogram, we will need to work on losing 7,000 kilocalories, as 2,000 kilocalories are lost during digestion, in any case.  The 7,000 kilocalories can be burned through nine hours of very high exercise-bike workouts and a one hour moderate exercise-bike workout, but this is one of many exercise combinations that can achieve the goal.

If a total of 10 workout sessions are required to reduce the body’s weight by one kilogram, then the work can be spread across three or four weeks.

To reduce the body’s weight at a faster rate the calories that we take in and the calories that we burn, can be varied accordingly.

 

Fat-Muscle Ratio & Metabolism

As living beings we require energy to live, and our bodies convert energy for us from the food that we eat – this conversion of energy explains the general metabolic process of our bodies.

Our bodies need essential nutrients like carbon, hydrogen, nitrogen, oxygen, phosphorous, and sulfur, and around another 20 inorganic elements.  Metabolism involves our body’s receipt of essential nutrients which our energy is converted from – in carbohydrates, proteins, lipids, vitamins, minerals, and water the essential nutrients are found.

As we become older than 25 we become able to lose muscles, and if we ignore this possibility then our muscles melt, and as the years pass our body-fat percentage increases.  For this reason it becomes extremely important to exercise and to practise sports regularly.

Every item of food and every portion of food contains a specific amount of energy for our bodies, and a calorie is, by definition, a unit of the energy found within food.  As humans we only need so much energy, so, if we receive amounts of energy in excess of our needs, then like a car’s gas tank when it is filled with too much fuel, there will be overflow and spillage.  Where our bodies receive an excess of energy (calories), a process of our metabolism called ‘anabolism’ helps to store the excess energy as fat for our bodies.

The amount of energy that we need to function is based on our personal metabolisms or our personal ‘basal metabolic rate’ [BMR], and is calculated as the amount of energy that our bodies burn while we are at rest.  During rest our bodies still perform numerous functions: breathing, blood circulation, hormone adjusting, growing/repairing cells, muscle contraction, and more.

So where we exceed the energy required by our bodies on a BMR measurement, it isn’t necessarily a bad thing, because a BMR calculation is an underestimation of the energy that we actually need – because we aren’t always at rest.  However, if we receive energy in excess of our body’s actual energy needs, so that our metabolism will store that energy within us, then we have the option of performing more activities to assist the catabolism process of our metabolism (which supports the burning of calories).

To some extent, by choosing to increase our activities in order to burn away excess calories, we are taking control to actively perform the management of our body’s weight.

Exercise is a method through which we can adjust the percentages of fat and muscle within our bodies; exercise burns calories and reduces fat, but can also create new muscles.

The increase of muscle within our bodies, and the decrease of fat within our bodies, support an increase of our personal BMR, but especially the increase of muscle – because muscle burns more calories at rest than fat does.

 

What You Know Now

From the above the following should now be clear:

Our intake of energy is through foods and drinks, and ‘calorie’ is the term for this energy-type

Losing body-weight involves burning calories

Our bodies have a daily requirement of calories to power our lives

Our body requires a variety of essential nutrients to receive its energy from

We can receive more calories per day than our bodies need for power

Exercise is an option for burning our excess calories

Our body’s fat/muscle percentages are variable, therefore so are our metabolisms

Without sufficient burning of calories, calories shall build up within our bodies

Exercise can play an effective role in managing one’s weight

 

Useful Information

The number of calories burned by an activity

The number of calories within food/drink we intend to consume

Calories that we do not burn are stored by our bodies, and sometimes we do not want this.  So the information above is useful because it permits us to be sure of burning more calories than we take in, and then, instead of our bodies storing excess energy, our stored energy will be burnt off instead.

 

Burning Calories by Exercise Bike

*Your weight and pace determine how many calories you shall burn during your activities

Exercise by exercise bike is capable of burning hundreds of calories per hour

It has been reported that a 145 pound person burns 230 calories in 30 minutes riding moderately on an exercise bike, and 370 calories riding vigorously.  For a 195 pound person, the calories are reported to be 310 and 503 respectively.

 

Foods + Percentage Daily Value Calorie info

The ‘Percentage Daily Value’ [PDV] information on calories is a slightly tricky format for noticing information about the calories received from an item of food, in comparison to the regular kilocalorie format.  It seems to say that 2000 is the daily number of calories required by your body, which means that we shouldn’t exceed 2000 of the PDV calories in a day.

Spaghetti Bolognese (300g)  — 352 PDV

Cappuccino  — 120 PDV

Chocolate Cake (4.9 oz) – 506 PDV

Pineapple (165g)  — 82.5 PDV

Boiled Potato (120g)  — 86 PDV

Coke (330ml)  — 139 PDV

Spinach (28g)  — 7 PDV

Chips (400g)  — 956 PDV

Chinese Fried Noodles (150g) – 280 PDV

 

The Accuracy of Calorie Measurements

While there are points that calorie measurements have a range of errors about them, note how useful they have been to so many successful athletes and individuals who train and exercise regularly, to know that the same information can help you too.  Work with the information realising that we differ by heights, weights, and body-compositions, to expect imperfections, and to understand that nutritional information is for individuals to make the best possible use of – therefore work with the range of errors, but make notes from your experiences, to make adjustments that suit your progress.

Understanding the process that suits your goals, combined with nutritional information knowledge, combined with the basic will and determination to progress towards the goals, by effort, will lead you to your goals – losing weight and losing weight quickly are both possible.

The expertise for the use of nutritional information is held by the most experienced athletes and coaches.

 

Cycling for Endorphins

Cycling on an exercise bike for a release of your body’s endorphins will take from 1 to 2 hours of cycling, and is likely to burn 920 – 2010 kcalories.  Your body’s release isn’t necessarily something that you will achieve overnight, but by diligent practise you will achieve the goal.  Monitor your progress, and take confidence from the gradual building of your ability, that you shall achieve the goal.

The release of endorphins is especially useful for individuals interested in quitting their smoking of cigarettes, and, the entire process of making progress towards your body’s release of endorphins, forms the effort to quit smoking.

 

Progress

Before running there’s walking, and before walking there’s crawling, and before crawling there’s observation of others who can crawl, walk or run.  Note that it is in you to do all that you can see others doing, but like they did, you too must take the appropriate steps.

Exercise bike cycling can be a babystep towards becoming more active.  A further step for increasing your physical activity is the treadmill, and with good skills handling both the exercise bike and the treadmill, you are then perhaps ready for a sport – volleyball is a game you will thoroughly enjoy.

Claiming What’s Yours by Exercise Bike – Part 1

Once upon a time a girl who hadn’t been visited for a very long time, was visited again, and on that visit it was discovered that she had been pregnant and given birth during the time of having not been visited, and it was also noticed that there were no visible signs of this girl having become a mother, as she appeared to have the same size figure as she had always had, and so an explanation for this was requested, perhaps just to validate that she really had given birth to the child in her custody, and then it was explained how her perfect figure was maintained – she pointed the enquirer to equipment within her residence most commonly referred to as an “exercise bike”.  The enquirer immediately realised the secret capabilities of an exercise bike, and has remained amazed ever since.  This writing is in reflection of the enquirer’s amazement and thoughts that the secret capabilities of the exercise bike resolve a number of frequently-made-enquiries, and that for being so useful and required, the secrets are best shared.

In Part 1 the secret capabilities of the exercise bike are covered, and in Part 2 the focus shall be on the practical use of the exercise bike to provide our needs, including effective weight management, a maintenance of health, and pursuing goals in relation to these.

Activity on an exercise bike has the human body reacting in ways that it does when a sports activity is undertaken, though exercise on an exercise bike works on the lower parts of the body, such as legs, thighs, and the butt.  So, exercise bike activity gets to count as being a sport.

Generally, sports activities are able to lower the possibility of acquiring a cardiovascular disease, and those who regularly engage in sports activities are less likely to have a stroke or a heart attack or a closely related disease.

Where sports activities are begun, if a person takes part in the sports 2-3 times per week, for 30-45 minutes per session, the health benefits begin to reveal themselves within just a few weeks.

Sports and physical activities increase muscle activity and muscle performance, so that muscles require less oxygen during exercise and produce less carbon dioxide.  Sports activities, which are a form of exercise, can also help to improve a person’s respiratory capacity, since how to manage breathing frequencies and intensities, are learnt.

A person with chronic lung cancer, asthma, or COPD (Chronic Obstructive Pulmonary Disease), can rely on sports activities to improve their health, but all such people should consult their doctor first, for advice, before engaging in physical activities.

Exercise on an exercise bike is perfect for toning legs, thighs, the butt, arms, abdominal and back muscles, especially when the resistance of the exercise bike is increased.  A low resistance suits a warm-up and to improve endurance, but not gaining muscle.

The glutes, hamstrings, and quadriceps, are examples of muscles that work constantly while performance on an exercise bike endures.  Arm muscles are worked, but to a lesser extent than the lower part of the body: biceps and triceps work more as handlebars are gripped during intense efforts.

Where an exercise bike rider stands, lifting themselves from off of the bike’s saddle, with a high pedalling resistance, the muscles of the arms and lower back work more than their thighs (quadriceps) and the butt.

While increases in muscle within the lower body follow effective use of an exercise bike, your thighs or legs will never double in volume, even if exercise is performed regularly.  The exercise bike is a cardio-sports instrument and is not a body-building instrument.  The exercise bike will assist the burning of calories to support the management of your weight; the higher the intensity of your exercises, the more calories that shall be burned, but know, the higher the intensity of your cycling, the more difficult it will be to continue endlessly.

As well as assisting our burning of more calories, increasing muscle in our lower body, strengthening our cardiovascular systems, decreasing our suffering from some diseases, and improving our health generally, the exercise bike is also capable of the following:

 

Provides Resistance From Type 2 Diabetes

Endurance sports like cycling and exercise-bike biking, are activities which are able to reduce the risks of type 2 diabetes.  During exercise our muscles use glucose (a kind of sugar), as a result, our blood-sugar levels decrease.  Diabetes is explained by an excess amount of sugar in the blood, so, the biking activities that activate muscles to lower glucose in the blood, assists diabetics.  The ability of sports and physical activities to lower blood-sugar levels has been confirmed by numerous scientists.

Physical activity reduces our needs for insulin.  Insulin is a hormone that is produced and discharged by the body to regulate blood-sugar levels, especially for lowering blood-glucose levels after meals.  In diabetics, insulin does not play its role perfectly, resulting in excess sugar in the blood.  Regular effective exercise causes our bodies to require less insulin, meaning, the amount of insulin required to decrease our blood-glucose levels is decreased.

 

Happy Hormone Releases

Exercise bike activities cause the body to release hormones, especially endorphins and serotonin, which brings us into a state of wellbeing.  These hormones, known as happy-hormones, regulate mood, stress and anxiety; they explain the anti-stress and anti-depressant effects of sport, as well as the feelings of happiness that exercise induces.

To receive your shot of endorphins so that you can experience the feeling of euphoria, also known as “runner’s high”, you need to be cycling for at least one to two hours!

 

Low Impact: Gentle on Joints

Exercise by exercise bike is soft + smooth as a sport and is often recommended for rehabilitation, especially after a knee or an ankle sprain, because we receive the exercise without shocking.  Always check a doctor’s advice first if exercise is recommended by a non-medical person.

Exercise by exercise bike gets the heart pumping without undue stress on joints, which is especially good for people who are over 50 pounds overweight, for reducing mechanical stress on the back, hips, and ankles – even in comparison to walking.

 

Lowers Cholesterol

An excess of cholesterol within our bodies is able to increase the risks of our development of cardiovascular diseases, but sports are able to lower that excess and thereby reduce the risks.  Biking exercises are an example of sporting activities that can provide the workout necessary for lowering cholesterol.

 

Active Against Degenerative Diseases

Doctors have often advised sports as being the best prevention against age-related diseases, and biking is a gentle sport that can be practiced from home for a lifetime, or almost that long.

It becomes very important to remain active, to continue exercise, and to part-take in sports regularly once we reach the age of 65.  Science has frequently shown that physical activity, if practiced regularly, can reduce the-risks-of and delay, the symptoms of degenerative diseases (like Alzheimer’s and Parkinsons).  This is explainable by exercise’s stimulation of areas of the brain that assist the delays and the reduction of risks.

Studies show that part-taking in sports activities can be beneficial within just a few weeks, so it is never too late to start.

 

Life Expectancy Improvement

Regular biking on an exercise bike is able to increase your life expectancy!  Many scientific studies have shown that regular sport is able to reduce the risks of acquiring numerous diseases, delay their appearance, alleviate some symptoms, preserve the effectiveness of the immune system in elderly people, and thereby increase life expectancy.

 

Lowers Blood Pressure

Regular effective exercise assists a decrease in our blood pressure, and exercise-bike riding is also a way of receiving the necessary effective exercise.

As a muscle, the heart requires regular training to stay in shape.  A lower heart-rate is a product of a well-trained heart – it beats less frequently, so it is less stressed. Blood pressure which assists blood circulation within our arteries, is lower too when our hearts are more muscular, because it can eject larger volumes of blood at each contraction.

 

Provides Control + Confidence (weight, figure, health, self-esteem)

With access to benefits that include an improved health, an improved figure, an improved life expectancy, combat against numerous diseases, and effective weight management, all because of effective use of the exercise bike, it is worth enquiring with a person who comes to realise these things for first time, what else they have gained when they claim these benefits.  Is it not control of your fears and worries about your health?  Is it not a sense of self-confidence and an updated self-esteem?  If so, the secret capabilities of the exercise bike assist us mentally as well as physically.

 

Assists Anti-Smoking Goals

The endorphins that are produced after endured exercise sessions on an exercise bike, are able to alleviate the symptoms of nicotine addiction, and thus are assistance to smokers interested in quitting from smoking.

 

Improved Joint Mobility

Exercise on an exercise bike involves a variety of body-part movements, and these movements, are able to offer strength to joints, including knees, ankles, and hip-joints.  As the rotational movement called ‘paddling’ occurs, joints rotate to improve their range of motion and to be strengthened.

 

Choosing Your Exercise Bike

An exercise bike is quite a special asset and is worth investing in if the benefits above interest you.  An exercise bike is also able to make a very special gift.

Before investing in an exercise bike or before buying one for someone else, look into the following:

The comfort of the bike’s seating

The maximum weight capacity of the bike’s design (bear in mind the weights of all potential users of the item)

The need of an attached back rest (do any of the bike’s potential users have back issues?)

The existence of options for varying the bike’s resistance to being rode

The existence of features for observing speed, heart rate, distance, calories burnt and similar data

The bike’s firmness and ability to withstand rough use

Reviews concerning the bike’s safety

Guarantees and warranties concerning the bike

 

Why Claim What’s Yours by Exercise-Bike?

There are a world of ways to enjoy sport and physical activities and to benefit from many of the benefits also provided by the exercise bike, so why exercise by exercise bike?

Well, including the advantages and benefits listed above:

Convenience – in your home to use for 30 minutes at any time, while you watch TV, or listen to music, or numerous other things

Privacy (for comfort) – with an exercise bike in your home, no one else need know about your efforts, and they can be nicely surprised as your efforts pay off

Time-saving – you could go to the gym to work out, but that will take you some time

Lifestyle – pending how busy you are 30 minute workouts may be ideal for you

Traffic – on an exercise-bike there’s no traffic, nor is there any risk of traffic accidents, or air pollution from traffic

A great exercise for new exercisers – you need something enjoyable and that is easy to do, especially if you have joint problems and walking and running are more difficult for you

Climate friendly – whatever the weather or temperature outside, the exercise-bike will not prevent you from exercising – therefore get your cardio with zero interference

Improved-figure-beauty – for those interested in modelling and being noticed, repeated cycling exercises the legs (thighs, calves, knees, including the butt), sculpting them into desirable shape(s)

 

The above was also written with racer exercise-bikes in mind.

Who will you share the above with?  Are there two people that you can think of?  Click here for Part 2

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