Category: Protein
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Protein Needs in Athletes
Protein adequacy remains a cornerstone of sports nutrition, consistently supporting muscle recovery, adaptation, and performance in all athletes. Total daily protein intake is a determining factor for positive results in any sport, while the timing, distribution, and type of protein further enhance the benefits for athletes. This article will outline the basic protein needs of…
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Saturated Fat Intake Raises LDL Cholesterol Much More Than Egg Intake
New research published in The American Journal of Clinical Nutrition Volume 122, Issue1, July 2025, Pages 83-91 presents the result that eggs may not contribute to high LDL cholesterol levels as was believed for decades. The amount of saturated fat in the diet is much worse for health than eating eggs. To date, no study…
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Essential and BCAA Amino Acids as a Valuable Supplement in Cancer Treatments
Amino acids, the building blocks of proteins, are essential for many functions of the body, such as tissue growth and repair, nutrient transport and muscle performance enhancement. Amino acids are divided into essential (which the body must obtain from food) and non-essential (which it can synthesize on its own). The essential amino acids are: leucine,…
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Whey Protein, the Ultimate Nutritional Supplement for Older Adults
Sarcopenia is not only the normal loss of muscle mass that occurs due to aging, but is a pathological condition that can seriously affect a person’s ability to perform basic daily activities. It is particularly evident in people over 60 years of age, especially in cases of lack of physical activity or poor nutrition. In…
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Red Meat Consumption in Higher Healthy Eating Index (HEI) Diets Improves Brain Health
New research published on September 29, 2025 in the journal Nature and titled Red meat consumption in higher healthy eating index diets is associated with brain health critical nutritional adequacy, and fecal microbial diversity, showed that red meat consumption in a high HEI (Healthy Eating Index) diet improves the adequacy of micronutrients that support brain…
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5 Cereals that contain Protein
The most well-known sources of protein are meat, fish and seafood, eggs, cheese and dairy products. However, there are also some plant-based options such as legumes that contain high levels of protein, as well as some cereals that contain more protein than other cereals. The amount of protein they contain is not huge compared to…
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Egg White, Excellent High-Quality Protein
Eggs have nutrients that help improve cognitive function and body composition. If we consume only the egg white, the nutritional value of the egg will change significantly as the lipids and most of the vitamins and minerals are found in the egg yolk. The egg white has about 10% protein, meaning in a large 50-gram…
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Quinoa
Quinoa is a food rich in nutrients. It is considered a grain like barley or wheat but is a pseudocereal as it is essentially a seed and not the fruit of the plant. There are mainly 3 different types of quinoa, black, red and white seeds. One cup (200 grams) of cooked quinoa without oil…
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Consequences of Excessive Protein Intake
Protein is essential for building muscle mass and a lean figure, also proteins contribute to the reconstruction of cells and the synthesis of enzymes and hormones. The amount of protein intake varies depending on factors such as gender, age, body weight, body type, activity level. Athletes and anyone who does intense physical activity need more…
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What is and what does Nutrition include?
Nutrition is the set of foods that we choose to consume not only to maintain ourselves in life but to have good health as well as to help them in impending diseases. Health is the state of complete physical, mental and social well-being, and not merely the absence of disease or disability. The nutrients in…
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