Archive for August, 2010

Is Caffeine Dehydrating?

NOPE!  Lots of hype surrounded the caffeine conundrum for years — the myth came about when researchers thought caffeine was a diuretic, which is a substance that induces urination.  The more one urinates without re-hydrating, the more at risk he or she is for becoming dehydrated.

The gist of a double-blind placebo-controlled trial stated that there was no effect on hydration status with regards to caffeine/coffee/tea intakes upwards of 400mg per day (that’s about three cups of coffee).  When caffeine has a diuretic effect, it is only when consumed in excessive amounts, which would be anywhere from seven to 10 cups of coffee per day.

Here’s a table to help determine where your caffeine intake is coming from:

Beverage Caffeine (mg)
Coffee, generic brewed (8 oz.) 133
Starbucks Brewed Coffee (Grande – 16 oz.) 320
Tea, brewed (8 oz.) 53
Diet Coke (12 oz.) 47
Dr. Pepper (12 oz.) 42
Pepsi (12 oz.) 38
Coca-Cola Classic 35
Monster Energy (16 oz) 160
Red Bull (12 oz) 114

Source of above graph: Center for Science in the Public Interest (Sept. 2007)

Three secrets to better shakes

How do you make a protein shake taste good?  Here are some ideas without wrecking your caloric intake.

1. Keep ingredients natural.  An example of this would be to use NextJump’s natural almond or peanut butter (Skippy has partially hydrogenated oils, which are trans-fats.)

2. Add fresh fruit.  Fruit contains the carbohydrates that will fuel your workouts and your day. The complex sugars in fruit are important to any diet (unlike the simple sugars in sweets, sodas, etc).

3. Spice it up. A dash of cinnamon, a touch of honey, a few spoonfuls of yogurt… They all go a long way.

NEXTJUMPER-TESTED RECIPE:

  • 12 oz. water
  • 4 ice cubes
  • 1 scoop IsoPure (Chocolate)
  • 1 tablespoon Peanut Butter
  • 1 banana
  • 1 tbsp honey

Exercise may reset brain chemicals regulating appetite

That’s the conclusion of a study published Tuesday in PLoS Biology journal.  The study found obese rats that exercised ate less during the 12 hours following their workouts than sedentary rats.  The researchers also found that exercise re-established the ability of leptin (hormone that has a central role in fat metabolism) to signal the brain to stop eating in the obese rats and restored some key signaling molecules to levels found in lean rats.

Take home point: exercise will regulate appetite.  Note in this study – exercise didn’t change appetite in LEAN rats. That makes sense because their brains were already doing a good job of maintaining a healthy weight.

Ideal Body Weight?

Yes, IDEAL BODY WEIGHT (IBW) is an actual clinical term.  Many Next Jumpers have expressed interest in knowing their ideal weight range.  The IBW calculation is a general reference +/- 10% based on gender and height.  It is usually on the lower end, and so adding 10% is recommended and still within normal limits.

To find an IBW:

Calculation:

For women, it is 100 pounds for the first 5 feet, and 5 pounds per every inch over 5 feet.  Clearly, this is low if you are on the muscular side. For example, Marissa is a muscular 5 feet and NOT 100 pounds.  In this case, adding 10% is ideal.

For men, it is 106 pounds for the first 5 feet and another 6 pounds per every inch over 5 feet.  Muscular men will need to factor in at least +10-15%.

So then, a 5’9″ male’s ideal body weight (+/- 10%) would be: 100 + (9 inches x 6) = 154 pounds. Remember that extra 10%, so 154 lbs + 15.4 = 169.4 pounds, which is a nice ideal body weight.

This is a general calculation and not intended to prompt weight gain or weight loss without first speaking with your doctor or dietitian 🙂

Breakfast of the World – Scotland

Every week a different team in the UK office is in charge of office management.  Michael Walter’s team shows it up with a hearty Scottish-style breakfast.  Want some ideas?  Let the UK team show you how it’s done:

Today’s breakfast is Porridge and is brought to you by Scotland. Porridge can be exciting too when you add great toppings. Just two minutes in the microwave and you’ve got a nutritious and delicious way to start your day.

  • Dried Fruit and Nuts
  • Raspberry Jam
  • Cinnamon and Apples
  • A teaspoon of Golden Syrup
  • Strawberries
  • Bananas
  • A scoop of Whey protein

The combinations are endless!

And if you want to make a good NextJump egg … Click the below image to see how it’s done:

Submit your meal ideas on the Daily Health Briefing!

Cross-Training Benefits

“Should I run on the treadmill everyday?” – Rawle.

No – it’s better to cross-train, which means that you should not run everyday.  Even marathoners will not run daily because it is too taxing on their legs: they break up running with cross-training days on the elliptical, rowing machine, bike and swimming.

If you are a heavy lifter and/or boxer, taking your off or in-between days to cross-train or perform hiit will help muscles recover faster and also allow the body to use various muscle groups that might not have been covered in other sessions.

Your Muscles Like Chocolate Milk

Wondering why our NYC refrigerators are jam-packed with chocolate milk?  Researchers report that chocolate milk is one way to refuel muscles after a hard workout.

How can this be? Chocolate milk has an ideal combination of both carbohydrates and protein.  Research on chocolate milk for sports nutrition consistently shows there is more muscle-protein synthesis post-exercise.  This is mainly because chocolate milk has more of the lactose sugar (a carbohydrate), and carbohydrate helps shuttle protein into the muscle for regeneration.

Additionally, according to a recent WEBMD article, “… drinking fat-free chocolate milk led to a higher concentration of glycogen, or muscle fuel, in muscles 30 and 60 minutes after exercise, compared with the sports drink.”

In another study published in the International Journal of Sport Nutrition and Exercise Metabolism, cyclists tested three separate workouts of interval training.  Following their workouts, they were randomly assigned to immediately consume a drink of chocolate milk, a fluid replacement drink or a carbohydrate replacement drink.  The results suggested that “… chocolate milk is an effective recovery aid between two exhausting exercise bouts.”

As a snack, having a container of chocolate milk can be a good choice since protein and carbohydrate will tide you over until your next meal.