Tanya Dutt

National Nutrition Week: How Eating Protein Helps You Build Stronger Muscles?

Protein intake for muscle buidling

Building muscle requires more than just rigorous workouts; adequate protein intake plays a crucial role in muscle growth and recovery. Protein, a macronutrient made up of amino acids, is essential for repairing and building muscle tissue. For those striving to enhance their muscle mass, understanding daily protein requirements and the best sources of protein is vital.

Protein intake recommendations vary depending on individual goals and activity levels. Generally, those aiming to build muscle should consume about 1.2 to 2.2 grams of protein per kilogram of body weight daily. This range supports muscle repair, growth, and overall recovery.

Consuming sufficient protein helps stimulate muscle protein synthesis, the process where new muscle is built. Unlike carbohydrates and fats, protein provides the building blocks necessary for muscle repair after intense exercise, making it indispensable for anyone serious about strength training.

<h2>What’s The Recommended Daily Allowance for Protein?</h2>According to the 2020-2025 Dietary Guidelines for Americans, healthy adults aged 19 and older should aim to get 10-35% of their daily caloric intake from protein. Since one gram of protein contains 4 calories, this percentage can be adjusted based on individual needs and goals.

Protein is composed of amino acids, which are essential for numerous bodily functions, including muscle repair and enzyme production. It is classified into complete proteins (containing all essential amino acids) and incomplete proteins (lacking one or more essential amino acids). For optimal muscle growth, complete proteins are particularly important as they provide all necessary building blocks for muscle repair.

<h2>Why Protein Is Important for Building Muscle?</h2>Protein's role in muscle building stems from its ability to repair and grow muscle tissue. During exercise, muscle fibers undergo stress and minor damage, which is repaired by protein synthesis. This process not only heals the damaged fibers but also adds new muscle tissue, leading to increased muscle mass and strength.

<h2>What Are the Best Protein Sources?</h2>To meet protein needs, it’s crucial to incorporate high-quality protein sources into your diet. Animal-based proteins such as chicken, turkey, fish, eggs, and dairy products are complete proteins and excellent choices. Plant-based options like beans, lentils, quinoa, and tofu also offer substantial protein and can be combined to ensure a full amino acid profile.

While protein is vital, balance is key. Excessive protein intake can strain the kidneys and lead to nutrient imbalances. It’s essential to consume protein as part of a well-rounded diet that includes adequate carbohydrates, fats, vitamins, and minerals to support overall health and <span>fitness</span> goals.

- Lean and rich in high-quality protein, ideal for muscle building.

- Another lean poultry option with a high protein content.

- Varieties like salmon, tuna, and cod offer complete protein and healthy fats.

- A versatile source of protein with all essential amino acids.

- High in protein and also provides calcium.

- Packed with casein protein, which digests slowly and supports muscle repair.

- Offers a high amount of protein and additional nutrients like iron and zinc.

- A plant-based protein that provides essential amino acids, suitable for vegetarians and vegans.

- Beans, lentils, and chickpeas are excellent plant-based protein sources.

- A complete plant-based protein that contains all nine essential amino acids.

- Almonds, chia seeds, and hemp seeds provide protein and healthy fats.

- Whey, casein, and plant-based protein powders are convenient options for increasing protein intake.

Before making significant changes to your protein intake or diet, it’s wise to consult with a nutritionist or healthcare professional. They can provide personalized recommendations based on your specific needs, fitness goals, and overall health to ensure that you are optimizing your protein intake effectively and safely.

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Gym workout

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Building muscle requires more than just rigorous workouts; adequate protein intake plays a crucial role in muscle growth and recovery. Protein, a macronutrient made up of amino acids, is essential for repairing and building muscle tissue. For those striving to enhance their muscle mass, understanding daily protein requirements and the best sources of protein is vital.Protein intake recommendations vary depending on individual goals and activity levels. Generally, those aiming to build muscle should consume about 1.2 to 2.2 grams of protein per kilogram of body weight daily. This range supports muscle repair, growth, and overall recovery.Consuming sufficient protein helps stimulate muscle protein synthesis, the process where new muscle is built. Unlike carbohydrates and fats, protein provides the building blocks necessary for muscle repair after intense exercise, making it indispensable for anyone serious about strength training.What’s The Recommended Daily Allowance for Protein?According to the 2020-2025 Dietary Guidelines for Americans, healthy adults aged 19 and older should aim to get 10-35% of their daily caloric intake from protein. Since one gram of protein contains 4 calories, this percentage can be adjusted based on individual needs and goals.Protein is composed of amino acids, which are essential for numerous bodily functions, including muscle repair and enzyme production. It is classified into complete proteins (containing all essential amino acids) and incomplete proteins (lacking one or more essential amino acids). For optimal muscle growth, complete proteins are particularly important as they provide all necessary building blocks for muscle repair.Why Protein Is Important for Building Muscle?Protein's role in muscle building stems from its ability to repair and grow muscle tissue. During exercise, muscle fibers undergo stress and minor damage, which is repaired by protein synthesis. This process not only heals the damaged fibers but also adds new muscle tissue, leading to increased muscle mass and strength.What Are the Best Protein Sources?To meet protein needs, it’s crucial to incorporate high-quality protein sources into your diet. Animal-based proteins such as chicken, turkey, fish, eggs, and dairy products are complete proteins and excellent choices. Plant-based options like beans, lentils, quinoa, and tofu also offer substantial protein and can be combined to ensure a full amino acid profile.While protein is vital, balance is key. Excessive protein intake can strain the kidneys and lead to nutrient imbalances. It’s essential to consume protein as part of a well-rounded diet that includes adequate carbohydrates, fats, vitamins, and minerals to support overall health and fitness goals.- Lean and rich in high-quality protein, ideal for muscle building.- Another lean poultry option with a high protein content.- Varieties like salmon, tuna, and cod offer complete protein and healthy fats.- A versatile source of protein with all essential amino acids.- High in protein and also provides calcium.- Packed with casein protein, which digests slowly and supports muscle repair.- Offers a high amount of protein and additional nutrients like iron and zinc.- A plant-based protein that provides essential amino acids, suitable for vegetarians and vegans.- Beans, lentils, and chickpeas are excellent plant-based protein sources.- A complete plant-based protein that contains all nine essential amino acids.- Almonds, chia seeds, and hemp seeds provide protein and healthy fats.- Whey, casein, and plant-based protein powders are convenient options for increasing protein intake.Before making significant changes to your protein intake or diet, it’s wise to consult with a nutritionist or healthcare professional. They can provide personalized recommendations based on your specific needs, fitness goals, and overall health to ensure that you are optimizing your protein intake effectively and safely.

how eating protein helps you build stronger muscles?

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Beat The Heat With ORS: How To Know Which One Is Real?

How To Choose The REAL ORS?

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3 simple steps in choosing the original and safe ORS

For many things that come in colorful packaging, <span>ORS</span> or the World Health Organization (WHO) recommended Oral Rehydration Salt is one of them. While colorful packaging may seem interesting and often enticing, they may be harmful for you, as these may not be <span>original ORS</span> and could do you more harm than to benefit you. 

It is an adequate glucose-electrolyte solution called the Oral Rehydration Salts (ORS) solution. It was first used in 1969, and then a new solution has been recommended by the WHO and the UNICEF since 2003. This use of ORS formulation, as WHO mentions has improved effectiveness from as compared to the old solution. 

<h4>How To Identify The Original ORS?</h4>

<h4>There are 3 easy steps to identify the original ORS.</h4>

The original ORS packaging will always have "WHO Recommended Formula" written on it. This is because the ORS contains a specific formula which is based on the WHO formulation. Avoid ORS which has any other mark on it. 

Original ORS will contain glucose, potassium, and sodium. It has a specific ratio too, and contains sodium, potassium, chloride, citrate, and dextrose. This specific solution helps body with <span>dehydration</span> to enhance sodium absorption.

Whereas in fake ORS, the sugar content is higher than usual, while the sodium content is lower. This can worsen dehydration and cause an imbalance. This could also lead to brain swelling, and further worse diarrhea. 

While original ORS will have "WHO Recommended Formula" written on it, fake ORS may contain "FSSAI" mark. While the FSSAI mark or the logo signifies that the product has been certified by the Food Safety and Standards Authority of India, which ensures that the food product meets the safety standard set by FSSAI. It categorizes the product under "food". Whereas, ORS is a medication. 

If your ORS is marked with "FSSAI" stamp, it means that it is not recommended by WHO. Often, such ORS packaging also mentions that it is "Ready to Serve Fruit Beverage", or something like this: "This is only a trademark and does not represent its true nature. Not a WHO Oral Rehydration Salts." 

Do make sure that you read the labels carefully. 

As India is under intense heatwaves, dehydration is one of the most common health impacts that many are facing. As a result, many are also witnessing loss of excessive water, electrolytes, and diarrhea. For such conditions, ORS becomes the go-to solution. 

In India, diarrhea is the third-leading cause of child mortality. To prevent that, it is important that one must observe the steps to ensure that original ORS is being used. 

Another step that people must avoid is making homemade ORS. This can further disrupt the balance, and could lead to severe health risks, and worsens health conditions. It several cases, it may lead to death too. 

When you choose a WHO-approved ORS, you ensure that it maintains overall health and ensures a quick recovery, with adequate solution in its ratio. A safe ORS could also be beneficial for the vulnerable population, including children. 

which one is real ORS

original ORS

how to choose safe ORS

fake ors vs original

WHO recommended ORS

what is ORS

nutrition

diet and nutrition

dehydration

For many things that come in colorful packaging, ORS or the World Health Organization (WHO) recommended Oral Rehydration Salt is one of them. While colorful packaging may seem interesting and often enticing, they may be harmful for you, as these may not be original ORS and could do you more harm than to benefit you. What Is ORS?It is an adequate glucose-electrolyte solution called the Oral Rehydration Salts (ORS) solution. It was first used in 1969, and then a new solution has been recommended by the WHO and the UNICEF since 2003. This use of ORS formulation, as WHO mentions has improved effectiveness from as compared to the old solution. How To Identify The Original ORS?There are 3 easy steps to identify the original ORS.1. Look For The WHO MarkThe original ORS packaging will always have "WHO Recommended Formula" written on it. This is because the ORS contains a specific formula which is based on the WHO formulation. Avoid ORS which has any other mark on it. 2. Check For The Right SolutionOriginal ORS will contain glucose, potassium, and sodium. It has a specific ratio too, and contains sodium, potassium, chloride, citrate, and dextrose. This specific solution helps body with dehydration to enhance sodium absorption.Whereas in fake ORS, the sugar content is higher than usual, while the sodium content is lower. This can worsen dehydration and cause an imbalance. This could also lead to brain swelling, and further worse diarrhea. 3. Read The Label Carefully While original ORS will have "WHO Recommended Formula" written on it, fake ORS may contain "FSSAI" mark. While the FSSAI mark or the logo signifies that the product has been certified by the Food Safety and Standards Authority of India, which ensures that the food product meets the safety standard set by FSSAI. It categorizes the product under "food". Whereas, ORS is a medication. If your ORS is marked with "FSSAI" stamp, it means that it is not recommended by WHO. Often, such ORS packaging also mentions that it is "Ready to Serve Fruit Beverage", or something like this: "This is only a trademark and does not represent its true nature. Not a WHO Oral Rehydration Salts." Do make sure that you read the labels carefully. Why Is It Important?As India is under intense heatwaves, dehydration is one of the most common health impacts that many are facing. As a result, many are also witnessing loss of excessive water, electrolytes, and diarrhea. For such conditions, ORS becomes the go-to solution. In India, diarrhea is the third-leading cause of child mortality. To prevent that, it is important that one must observe the steps to ensure that original ORS is being used. Another step that people must avoid is making homemade ORS. This can further disrupt the balance, and could lead to severe health risks, and worsens health conditions. It several cases, it may lead to death too. When you choose a WHO-approved ORS, you ensure that it maintains overall health and ensures a quick recovery, with adequate solution in its ratio. A safe ORS could also be beneficial for the vulnerable population, including children. 

beat the heat with ors: how to know which one is real?

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4 High Quality Carbs That Can Help You Live Longer: Study

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Carbs have been villainized by the modern media and many people believe that cutting out carbs from their diet is the only way to live healthy. However, carbs are healthy parts of our diet, our bodies, in fact, need them in order to survive. Even if you are trying to lose weight, have conditions like diabetes, carbs can be a healthy part of your diet too. 

A recent study published in the journal JAMA Network Open, suggests that women who consume more fiber and high-quality carbohydrates in midlife may experience healthier aging and reduce their risk of developing 11 chronic diseases. Researchers analyzed data from over 47,000 participants in the U.S. Nurses' Health Study, spanning from 1984 to 2016. 

<h2>Eating What <span rel="noindex">High-Quality Carbs Affect Long-Term Health</span>? </h2>

The study revealed that women who consumed more high-quality carbohydrates—found in fruits, vegetables, whole grains, and legumes—were up to 37% more likely to experience healthy aging. Conversely, diets rich in refined carbohydrates (from added sugars, refined grains, and starchy vegetables like potatoes) were associated with a 13% lower likelihood of healthy aging. 

For the purpose of the study, healthy aging was defined as living to age 70 without developing 11 specific chronic diseases or experiencing memory impairment, while also maintaining good mental health. The chronic diseases considered included most cancers, type 2 diabetes, heart failure, stroke, kidney failure, and Parkinson's disease. 

<h2>How Do <span rel="noindex">Refined Carbs Affects Our Health</span> </h2>

In contrast, a diet heavier in refined carbohydrates (including added sugars, refined grains, and starchy vegetables) was linked to a 13% lower chance of healthy aging. The chronic diseases considered in the study included various cancers, type 2 diabetes, heart failure, stroke, kidney failure, and Parkinson's disease. 

<h2><span rel="noindex">What Are Good Carbohydrate</span>?</h2>

Good carbohydrates include foods rich in fiber, like whole fruits and vegetables, and whole grains. These types of carbohydrates break down slowly in the body, providing sustained energy. In contrast, low-quality carbohydrates are found in refined grains and added sugars, which lack fiber and are quickly processed by the body. 

The <span>Centers of Disease Control and Prevention</span> explains that while simple carbs and refined carbs can increase one’s blood sugar, (as they lack fiber) complex carbs increase your blood sugar more slowly because they have fiber and other complex starches that take longer for your body to digest foods. Some examples of foods with complex carbs is sweet potatoes, peas, corn, beans, lentils and whole grains. 

If you are concerned about over-doing your carb intake, then try carb counting, the key is to choose carbs and fiber-rich nutrients and portion your serving size. 

The best way to ensure you are eating enough food and full-filling your nutrient intake for the day is by adding protein to your foods like meat, or a handful of nuts, low-fat dairy. They ensure you don’t get hungry too early and help you avoid blood sugar spikes. 

The study's results support what other research has already shown. Eating plenty of fruits, vegetables, whole grains, and beans is linked to a lower risk of many chronic illnesses. Now, this new study further connects these healthy eating patterns to better physical and mental well-being as people age. 

Diet & Nutrition

centers of disease control and prevention

High Quality Carbs you should eat

High Quality Carbs That Can Help You Live Longer

High-Quality Carbs Affect Long-Term Health

Refined Carbs Affects Our Health

What Are Good Carbohydrate

high carb food lacking fiber

Carbs have been villainized by the modern media and many people believe that cutting out carbs from their diet is the only way to live healthy. However, carbs are healthy parts of our diet, our bodies, in fact, need them in order to survive. Even if you are trying to lose weight, have conditions like diabetes, carbs can be a healthy part of your diet too. A recent study published in the journal JAMA Network Open, suggests that women who consume more fiber and high-quality carbohydrates in midlife may experience healthier aging and reduce their risk of developing 11 chronic diseases. Researchers analyzed data from over 47,000 participants in the U.S. Nurses' Health Study, spanning from 1984 to 2016. Eating What High-Quality Carbs Affect Long-Term Health? The study revealed that women who consumed more high-quality carbohydrates—found in fruits, vegetables, whole grains, and legumes—were up to 37% more likely to experience healthy aging. Conversely, diets rich in refined carbohydrates (from added sugars, refined grains, and starchy vegetables like potatoes) were associated with a 13% lower likelihood of healthy aging. For the purpose of the study, healthy aging was defined as living to age 70 without developing 11 specific chronic diseases or experiencing memory impairment, while also maintaining good mental health. The chronic diseases considered included most cancers, type 2 diabetes, heart failure, stroke, kidney failure, and Parkinson's disease. How Do Refined Carbs Affects Our Health In contrast, a diet heavier in refined carbohydrates (including added sugars, refined grains, and starchy vegetables) was linked to a 13% lower chance of healthy aging. The chronic diseases considered in the study included various cancers, type 2 diabetes, heart failure, stroke, kidney failure, and Parkinson's disease. What Are Good Carbohydrate?Good carbohydrates include foods rich in fiber, like whole fruits and vegetables, and whole grains. These types of carbohydrates break down slowly in the body, providing sustained energy. In contrast, low-quality carbohydrates are found in refined grains and added sugars, which lack fiber and are quickly processed by the body. The Centers of Disease Control and Prevention explains that while simple carbs and refined carbs can increase one’s blood sugar, (as they lack fiber) complex carbs increase your blood sugar more slowly because they have fiber and other complex starches that take longer for your body to digest foods. Some examples of foods with complex carbs is sweet potatoes, peas, corn, beans, lentils and whole grains. If you are concerned about over-doing your carb intake, then try carb counting, the key is to choose carbs and fiber-rich nutrients and portion your serving size. The best way to ensure you are eating enough food and full-filling your nutrient intake for the day is by adding protein to your foods like meat, or a handful of nuts, low-fat dairy. They ensure you don’t get hungry too early and help you avoid blood sugar spikes. The study's results support what other research has already shown. Eating plenty of fruits, vegetables, whole grains, and beans is linked to a lower risk of many chronic illnesses. Now, this new study further connects these healthy eating patterns to better physical and mental well-being as people age. 

4 high quality carbs that can help you live longer: study

Salmonella Outbreak Linked To Florida-Grown Cucumbers, Warns CDC

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The United States has been battling many health crises since the beginning of this year. To this never-ending crisis, yet another <span>salmonella</span> outbreak is added, and it has been linked to cucumbers which were grown in Florida. 

As per the US Food and Drug Administration (FDA)'s statement on May 19, as reported in Associated Press, at least 26 people across 15 states have gotten sick, and nine were hospitalized. 

The cucumbers were grown by Bedner Growers and were distributed by Fresh Start Produce Sales and were sent to various restaurants, grocery stores, and food service companies between April 25 to May 19. As per the AP report, they would be well within its shelf life. 

However, as the US Centers for Disease Control and Prevention (CDC) noted, the first illnesses were actually reported between April 2 to April 28. Some of these people were the ones who had eaten cucumbers while on cruise ships out of Florida. 

The outbreak was then discovered after a follow-up inspection. A previous outbreak that had happened, sickened as many as 551 people and led to 155 hospitalization in 2024. The previous outbreak was linked to untreated canal water which was used by the same company, Bedner Growers and another Florida farm, Thomas Produce Company. 

In the recent case, salmonella which was found on the farm matched the bacteria in the people who had fallen sick, confirmed the FDA. Organic cucumbers, however, are not affected. 

Stores should notify customers who may have purchased the cucumbers, and consumers are advised to discard them if they’re unsure of the source.

Salmonella infection can lead to symptoms like diarrhea, stomach cramps, fever, and vomiting. While most people recover within a few days, the illness can be more severe for young children, older adults, and those with weakened immune systems.

As per the FDA, Salmonella are a group of bacteria that can cause gastrointestinal illness and fever called salmonellosis. It can be spread by food handlers who do not wash their hands and/or the surfaces and tools they use between food preparation steps. It can also happen when people consume uncooked and raw food. Salmonella can also spread from animal to people.

FDA notes that people who have direct contact with certain animals, including poultry and reptiles can spread the bacteria from the animal to food if hand washing hygiene is not practiced.

Pets too could spread the bacteria within the home environment if they eat food contaminated with Salmonella.

FDA notes that most people infected with Salmonella will begin to develop symptoms 12 to 72 hours of the infection, which lasts for about four to seven days. Most people recover without treatment.

Most people experience these following symptoms:

<ul><li>Diarrhea</li><li>Fever</li><li>Abdominal Cramps</li></ul>

In severe cases of salmonella, you may experience:

<ul><li>High fever</li><li>Aches</li><li>Headaches</li><li>Lethargy</li><li>A rash</li><li>Blood in urine and stool</li></ul>

As per the CDC, each year, around 450 people diet in the United States due to acute salmonellosis.

Children who are younger than five and the elderly, and people with weakened immune system could be more at risk to have severe salmonellosis infections.

salmonella

us news

florida cucumber salmonella

salmonella outbreak US

us health news

The United States has been battling many health crises since the beginning of this year. To this never-ending crisis, yet another salmonella outbreak is added, and it has been linked to cucumbers which were grown in Florida. As per the US Food and Drug Administration (FDA)'s statement on May 19, as reported in Associated Press, at least 26 people across 15 states have gotten sick, and nine were hospitalized. What Exactly Happened?The cucumbers were grown by Bedner Growers and were distributed by Fresh Start Produce Sales and were sent to various restaurants, grocery stores, and food service companies between April 25 to May 19. As per the AP report, they would be well within its shelf life. However, as the US Centers for Disease Control and Prevention (CDC) noted, the first illnesses were actually reported between April 2 to April 28. Some of these people were the ones who had eaten cucumbers while on cruise ships out of Florida. The outbreak was then discovered after a follow-up inspection. A previous outbreak that had happened, sickened as many as 551 people and led to 155 hospitalization in 2024. The previous outbreak was linked to untreated canal water which was used by the same company, Bedner Growers and another Florida farm, Thomas Produce Company. In the recent case, salmonella which was found on the farm matched the bacteria in the people who had fallen sick, confirmed the FDA. Organic cucumbers, however, are not affected. Stores should notify customers who may have purchased the cucumbers, and consumers are advised to discard them if they’re unsure of the source.Salmonella infection can lead to symptoms like diarrhea, stomach cramps, fever, and vomiting. While most people recover within a few days, the illness can be more severe for young children, older adults, and those with weakened immune systems.What Is Salmonella?As per the FDA, Salmonella are a group of bacteria that can cause gastrointestinal illness and fever called salmonellosis. It can be spread by food handlers who do not wash their hands and/or the surfaces and tools they use between food preparation steps. It can also happen when people consume uncooked and raw food. Salmonella can also spread from animal to people.FDA notes that people who have direct contact with certain animals, including poultry and reptiles can spread the bacteria from the animal to food if hand washing hygiene is not practiced.Pets too could spread the bacteria within the home environment if they eat food contaminated with Salmonella.What Are The Symptoms Like?FDA notes that most people infected with Salmonella will begin to develop symptoms 12 to 72 hours of the infection, which lasts for about four to seven days. Most people recover without treatment.Most people experience these following symptoms:DiarrheaFeverAbdominal CrampsIn severe cases of salmonella, you may experience:High feverAchesHeadachesLethargyA rashBlood in urine and stoolAs per the CDC, each year, around 450 people diet in the United States due to acute salmonellosis.Who Are At More Risk?Children who are younger than five and the elderly, and people with weakened immune system could be more at risk to have severe salmonellosis infections.

salmonella outbreak linked to florida-grown cucumbers, warns cdc

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