Protein for athletes: how much is enough?

I'm cautious when I receive e-mails touting specific products for exercise performance. I was impressed that this one isn't pushing anything in excess. The recommendations do have research to back up the claims. Here it is:

When winning is on the line, make sure nutrition is on your side. Athletes faced with the pressure of regular workouts and performance have increased nutritional needs, especially when it comes to protein. With Isagenix products, athletes can gain an edge. These step-by-step guidelines are full-proof for helping strength and endurance athletes meet performance goals.

Step 1: Get enough protein daily with help from high-protein IsaLean® Shakes, Bars and Soups
Protein is major in sports performance.

Without enough protein intake, athletic potential can be seriously hampered. This is because the body doesn’t store protein well. Continual replenishment is needed for repairing muscle breakdown and building new muscle tissue.
The average adult needs about 0.6-0.8 grams protein per kilogram (about 2.2 pounds) daily. Active adults should keep protein up to about 0.8 grams per kilogram daily. How much do athletes need? It can depend on exercise intensity and type of training. Studies on endurance athletes and strength training athletes suggest they can gain most from intake of 1.4 grams to 1.8 grams per kilogram daily, respectively.

Athletes can make sure they’re getting enough protein daily with IsaLean Shakes, Bars and Soups. These meal-replacements are high in protein and are balanced with healthy amounts of carbs and fats as well as a full spectrum of vitamins and minerals.

Step 2: Maximize muscle gains by drinking IsaLean® Shake in the morning and spacing protein intake throughout the day

Protein intake daily is less important than time of intake. Studies show the biggest muscle gains come from regular protein intake throughout the day. Consistent increases in plasma levels of amino acids support muscle recovery and growth.

Athletes on a typical Western-style diet may find their protein intake varies too much throughout the day. An athlete needing 90 grams of protein intake daily, for example, may eat breakfast of just an egg, toast and coffee (approximately 10 grams of protein), then a chicken sandwich for lunch (approximately 20 grams of protein), and, to make up the difference, steak for dinner (approximately 60 grams of protein).

Best advice for these athletes to make the biggest impact on muscle gains is to switch to a diet that provides quality sources of protein throughout the day. Athletes needing 90 grams of protein per day should have the same level of protein at breakfast, lunch and dinner at approximately 30 grams (see graph below). To help cover protein requirements in the morning, athletes should drink an IsaLean Shake for breakfast or with breakfast.

Plus, the combination of proteins in the shake can make a profound difference. Dairy whey is quickly absorbed protein giving athletes a large increase in amino acids. Milk protein is more slowly absorbed providing a sustained increase in plasma amino acids.

Step 3: Never end workouts without IsaPro® whey protein mixed into an IsaLean Shake

The one- to two-hour period right after a workout is prime time for muscle anabolism. It’s this time when you need protein most. The body is craving nutrients for muscle recovery and protein is highest on the list, especially if the protein is high in branched-chain amino acids (BCAAs).
Whey protein is rich in all the BCAAs: leucine, isoleucine, valine. Research studies show that extra fast-absorbing whey protein after workouts boosts muscle growth in active adults and athletes.

Enter IsaPro® Vanilla flavored whey protein: one scoop of IsaPro to one and a half scoops of IsaLean Shake provides a whopping 35 grams of protein per serving. The extra protein along with the extra nutrients from the shake makes for best muscle recovery

And don’t think it wrong to add in some fruit to your ultra-high protein shake after exercise. Studies show that some sugar during and after workouts induces an insulin response that helps drive protein synthesis along with helping to replenish muscle glycogen (carbs stored in your muscle for quick energy).

If you are interested in ordering any of theses products please click on the link to www.dancarusomd.isagenix.com

What's different at my new office

There are number of practice changes evident at my new office.

I do not practice primary care.

I do not draw or run lab tests at Riggins Ct. I do not have any vaccines at this office. No infusions at this office. No bone density test. No nurse, no nurse practitioner, no certified diabetes educator, no medical assistant.

Because of limited staff any procedures, tests, referrals or medications requiring prior authorization may take longer to get approved.

The office is only staffed on Tuesdays and Thursdays. If you need a full time endocrinology practice to help you with your condition you need to be seen elsewhere. If you call on a Tue or Thu and get voice mail it means all the lines are busy. When you get voice mail on Mon, Wed and Fri it means I am seeing patients at the Renown Diabetes Center and I have no one to answer the phone number you called.

I am not accepting new diabetes patients insured by Medicare. It doesn't matter what your secondary insurance is.

I will see patients transferring from Renown Diabetes Center only if your insurance has changed and no longer pays for visits there.

If you wish to see an endocrinologist with full-time staff I suggest the following:

I have full time staff at the Renown Diabetes Center.

Dr Claude Lardinois sees people with diabetes at the Renown Diabetes Center 775-982-5073. He see non-diabetes endocrinology patients down the hallway at 775-982-6130.

I'm not sure if Dr James Atcheson is seeing new patient consults at this time. You can call his office at 775-982-6130 and find out.

Dr Lisa Abbott is accepting referrals for endocrine consults. 775-786-6770.

Dr Robert Fredericks has relocated his practice to the Wittemore-Peterson Institute at the University of Nevada Medical School campus. His nurse practitioner Pat McDonald is there as well. 775-682-8250.

Dr Evan Klass and Dr Stan Shane see patients at the University of Nevada Department of Internal Medicine clinic. Phone 775-784-7500.

There are also endocrinologists in practice in Carson City:
John Sutton, DO: 775-841-6333
Quang Nguyen, DO 775-883-9003
Carol Cheney, MD 775-883-9003

new feature at my office

Massage Therapy

Kelsey Taelour and Gennea Lane

Call Kelsey For:

Sports Massage

Deep Tissue Massage

Medical Massage

Call Gennea for:

Swedish/ Relaxation Massage

Aromatherapy/ Prenatal

5605 E. Riggins Ct.
Reno, NV 89502
Kelsey- (775)240*5252
Gennea- (775)842*0179

Open Monday through Friday:
9 A.M. to 6 P.M. By appointment only