tag:blogger.com,1999:blog-88477039302323624532024-03-12T20:26:10.580-07:00The Sport ScienceThe Sport Sciencehttp://www.blogger.com/profile/03080535728556378774noreply@blogger.comBlogger5125tag:blogger.com,1999:blog-8847703930232362453.post-71574476723094519592014-07-21T14:06:00.000-07:002014-07-21T14:06:28.837-07:00The 5:2 diet; good, bad or ugly<br />
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<span style="background-color: rgba(255, 255, 255, 0); color: black;">The 5:2 diet is a new craze popularised by the telegraph newspaper supposedly promoting: weight loss, a longer life and immunity to cancer. You consume in essence what you want for five of the seven days in a week and the diet kicks in for the other two days. These two days can come in any order but usually precedes a normal eating day. During the two days, you limit your calorie intake to a mere 500 for women and 600 for men.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0); color: black;">I’ll address the question that has diverted your attention away from the main theme of this article- how does it make you immune to cancer? When the body is starved, it enters survival mode- it stores what it can. Cancer however, cannot do this, so you are starving the cancer cells but not starving normal cells. Autophagy is the process where cells ‘clean up’ cellular rubbish, fasting induces profound autophagy (neuronal and general) and therefore it protects cells from the cancer.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0); color: black;">What about just simply fasting? Fasting significantly lowers the amount of insulin in your body and a high level of insulin (more specifically insulin growth like factor 1) in the body has been linked to an enhanced cancer risk. The telegraph used the work of Professor Longo who looked at a remote population of people (fewer than 350) who do not produce IGF-1. Of these people not a single one had died of cancer. That works out to be a 350 (and counting) to 1 chance of contracting cancer for the IGF-1-less people. Numbers produced by cancer.org suggest males have a 1 in 4 chance of dying from cancer, females a 1 in 5. So, ignoring their appearance, ‘short, typically less than 4ft tall, with prominent foreheads and underdeveloped jaws’ the Laron syndrome suffers are exactly the same as everyone else, but have a much lower chance of contracting the deadly disease.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0); color: black;">The pressing issue with a fasting diet is that cutting down calories means one major food group will suffer, either: fats, protein or carbohydrates. All of these are essential because the body looks to use fats, then carbohydrates, then protein. Cut down on fats or carbohydrates and the body uses protein quicker and takes more to compensate. Why is this a problem? Well, if IGF-1 definitely causes cancer and carbohydrates start this process, they would have both been eliminated years ago. Research from the Harvard gazette archives referring to IGF-1 found that, “a protein that binds to the growth factor seems to neutralize it and reduce the risk of these malignancies”. The reason not everyone who eats a potato contracts cancer is because the IGF-1 is neutralised by one of the six binding proteins (IGF-BP). If you allow your body to use up all of this protein because it is compensating for a decrease in fats or carbohydrates you are taking away your IGF-1 neutraliser and your cancer neutraliser. Simply decreasing the amount of protein you eat produces the same result just a lot quicker!</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">However, there are some of negatives of the 5:2 diet, autophagy as mentioned earlier relies on lysosomes and reactive oxygen species (ROS). Obviously ROS relies on oxygen (hence the name) and although this oxidation does destroy cells and stop cancer it can also cause chronic diseases according to Kiffin, Bandyopadhyay and Cuervo. Also, once the cancer cells are developed they may engage in autophagy to help the tumour grow in times without nutrients- Kiffin once again providing us with the research. This evidence suggests both healthy and unhealthy patients will be affected by the autophagy process.</span></span></div>
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</span><span style="background-color: rgba(255, 255, 255, 0);"><span style="color: black;">Work produced by the telegraph and Dr. Varady shows benefits after 10 weeks of fasting under the 5:2 regime. One group was encouraged to eat low fat foods; the other group took part in the two day fasting programme (eating pizzas and lasagnes on their non-fasting days. Vardy’s study showed the 5:2 group lost the same if not more than the low fat group over the 10</span> week period. Of the two diets, from a health and not weight loss perspective- the 5:2 diet is much better. The low fat diet obviously neglects the body of fat (often deemed the way to lose weight) which can have catastrophic consequences. Work by the Cambridge nutrition clinic has proven that fats and cholesterol create and protect the white blood cells whereas a lack of fats can cause damage to arteries and veins as well as, heart attacks, strokes and organ failure.</span></span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Whichever way you look at it: restricting carbohydrates has strong benefits (low IGF-1) as well as strong consequences (use of protein faster). A low fat diet obviously lowers your body fat and you will lose weight, but as a result your immune system will suffer and the long term damages can be deadly. A fasting diet has been shown to reduce the chance of cancer and increase it at the same time. All restrictive diets have positives and consequences. The body may in the short term show benefits from cutting one of the seven food groups from your diet but, in the long term they are there for a reason! It may sound old fashioned but, exercise and a good balanced diet will always be best for you.</span></span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Research will carry on for thousands of years with new innovative diets and products and they will value and devalue each other but I guarantee, exercise and a good diet will never be devalued- fact. I do however have one little cheat- the exercise you have to do to lose weight is very, very light. Losing weight relies on working ‘aerobically’; this requires you working at roughly 65% of your maximum heart rate (220-age). A 20 year old for example will work at 130 beats per minute (BPM) which if you actually try it, is a very moderate jog. Doing this for per say 40 minutes a day, 3 days a week will show massive weight loss. The toning comes from working anaerobically which, granted, is hard work, but the initial weight loss phase is (to be brutally honest) easy.</span></span></div>
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<span style="background-color: rgba(255, 255, 255, 0); color: black;">To conclude, this article focused on the 5:2 diet so, does it work? Research shows it most definitely does work however, there is some research that suggests there are dangerous consequences- all be it very extreme and rare. It has to be considered the best diet out there at the minute for sure, but all restrictive dieting programmes have consequences and for that, it has to be dubbed ‘the best of a bad bunch’.</span><br />
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Yours in sport,<br />- thesportscience<br />
@thesportscience<br /><a href="mailto:thesportscience@gmail.com">thesportscience@gmail.com</a></div>
The Sport Sciencehttp://www.blogger.com/profile/03080535728556378774noreply@blogger.com0tag:blogger.com,1999:blog-8847703930232362453.post-39063520238553574022014-07-21T14:00:00.000-07:002014-07-21T14:10:16.108-07:00Alcohol, dehydration and hangovers<div style="text-align: justify;">
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<span style="color: black; font-family: Calibri;">Every day we are bombarded with pro water and anti- alcohol campaigns, the question is why and why just water, what’s wrong with drinks such as Coke and tea? The science behind it proves drinks high in sugar such as Coke drastically increase blood sugar levels thus causing the body to give up vast amounts of water to flush out the sugar. Tea and coffee are high in caffeine; drinks high in this substance trigger stress responses resulting in diuretic effects leading to increased urination. </span></div>
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<span style="color: black; font-family: Calibri;">Strictly speaking, caffeine is therefore toxic for your body; in terms of hydration your body is sacrificing water to remove it. The removal of caffeine from the blood starves the cells of water causing cellular dehydration and temporary blood thinning. As mentioned earlier a similar process occurs in sugary drinks, the only difference being in a beverage like Coke, the hormones released by the stimulation of the adrenal gland give your brain the false impression this newly found vitality and energy was the result of that ‘tasty beverage’. </span></div>
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<span style="color: black; font-family: Calibri;">However, this area has been extensively researched and I can in fact confirm the myth that coffee and coke are toxic for your body’s water levels is false! The American college of sports medicine proved this with their findings. They found that while caffeine ingestion does have a mild diuretic effect it does not affect water replacement especially in regular coffee drinkers. Basically, if you’re used to it, your body doesn’t mind it. </span></div>
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<span style="color: black; font-family: Calibri;"> Moving swiftly on to alcohol. Alcohol is normally 95% water and 5% alcohol so why and how does it cause dehydration? The 5% alcohol interferes with the anti-diuretic hormone (ADH) which is responsible for the prevention of water loss. If your body believes it is dehydrated, a message is sent to the posterior pituitary gland, this results in ADH being pumped out, ADH stops you urinating. Alcohol stops the transmission of this hormone, therefore causing you to urinate regularly when you do not need to. Research has shown that you produce roughly 100ml of urine for every 10 grams of alcohol, 10 grams is about 330ml of a 4% alcoholic beverage. </span></div>
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<span style="color: black; font-family: Calibri;">What are the side effects of alcohol? According to Swift and Davidson there is definitely a link between alcohol-induced dehydration and a hangover, the electrolyte balance also contributing. This balance is essential, it is altered and lots of electrolytes lost through urine such as: potassium, sodium and chloride. How is the banging headache caused? Well, when you consume alcohol, your body works hard to metabolise it, this uses a lot of energy and steals glycogen. The liver is also trying to get rid of the alcohol and therefore cannot keep up with the demand for glycogen, this leaves you glycogen deficient, the same glycogen your brain runs on to work. As well as headaches, a loss of concentration, fatigue and mood disturbances will also occur. </span></div>
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<span style="font-family: Calibri;"><span style="color: black;">The major contributor to feelings of nausea and the ‘I’m never drinking again speech’ is a substance found within alcohol- acetaldehyde. Up to 30 times more toxic than alcohol, acetaldehyde is processed by the liver. However, the liver is only able to do this in small amounts, researchers tend to agree on the figure of 7 grams of ethanol per hour. Roughly translated, a standard bud is 5%, so just fewer than one and a half of these can be processed per hour! If you drink copious amount of alcohol in a short space of time, the liver cannot remove this substance and it remains in your body for an extended amount of time. This alongside mass dehydration are two major contributors to a hangover, how can you avoid a hangover? Don’t drink so much, there is no medical cure and drinking 6 pints of water before you go to bed will do nothing.</span> </span><br />
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Yours in sport,<br />
- thesportscience<br />
@thesportscience<br />
<a href="mailto:thesportscience@gmail.com">thesportscience@gmail.com</a></div>
The Sport Sciencehttp://www.blogger.com/profile/03080535728556378774noreply@blogger.com0tag:blogger.com,1999:blog-8847703930232362453.post-42084750679785544322014-07-21T13:57:00.000-07:002014-07-21T14:09:55.729-07:00The Roles of Vitamins A & C<br />
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<span style="color: black;">Both vitamins are examples of antioxidents, but what are antioxidents? They are compounds that protect our cells from damage caused by oxidation. This then poses the question of what is oxidation? Basically, it is a chemical reaction in which atoms lose electrons- this happens during metabolism and is fuelled by oxygen, hence oxidation. Stable atoms have an even number of electrons but when oxidation occurs, it is left with an odd number of electrons- ordinarily these electrons combine with each other to make a stable electron. Some atoms do not pair; these atoms are highly unstable and are called free radicals.</span><br />
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<span style="color: black;">The problem with free radicals is they 'want' to become stable and therefore look to 'steal' electrons from stable molecules (Thompson and Manore: 2008). This means they are actively trying to destroy other cells- that can be very dangerous. Antioxidant vitamins donate their electrons or hydrogen atoms to stabilize them. The role of antioxidant minerals is slightly more complex but the end product is eventually excreted. Antioxidents get rid of these dangerous free radicals.</span><br />
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<span style="color: black;">Vitamin E, also known as ascorbic acid is a Vitamin that protects the body against these free radicals. But more commonly it is known for preventing muscle cramps, muscle weakness and anaemia (Thompson and Manore: 2008). Humans do not have the capacity for ascorbic synthesis, so therefore it must be included in the diet. Further research looking into a low Vitamin E diet has been proven to cause oxidative stress. This stress has been shown to decrease the effectiveness of other natural antioxidants (Cearfoss and Hassoun: 2012). Vitamin E has its obvious benefits but it also impacts the role other vitamins play in the body, rendering it a more important vitamin than first thought.</span><br />
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<span style="color: black;">Vitamin C is another antioxidant, it is remembered most notably for preventing scurvy in sailors, it also prevents loose teeth and can enhance iron absorption (Thompson and Manore 2008). In those who added Vitamin C to their diet their systolic and diastolic blood pressure were lowered (Juraschek, Guallar, Appel and Miller: 2012). What is even more interesting is that it has been proven that the body loses control and cells begin to divide when it is deprived of Vitamin C- this is cancer. A high intake of Vitamin C will assist redox and immunological mechanisms behind spontaneous remissions. In 1969 it was found malignant cancer was caused by inadequate collagen- something Vitamin C provides in abundance (Hickey: 2008).</span><br />
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<span style="color: black;">The RDA for Vitamin E is 15mg and foods high in the vitamin include: almonds, hazelnuts, peanuts, shrimp, sweet potato, avocado and tomato sauce. Foods high in Vitamin C include oranges and other citrus fruit, kiwi, strawberries, broccoli, cauliflower and tomatoes. The body cannot absorb any Vitamin C above 200mg and it is water-soluble being eliminated by the body after 12 hours (Wener, Hoeger and Hoeger: 2008).</span><br />
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<span style="color: black;">To make a complex matter simple, Vitamin C prevents cancer because it prevents cell division promoted by free radicals. It does not cure or make you exempt from cancer; but it is something that actively does prevent some cancers. Vitamin E prevents free radicals from preventing antioxidents (like Vitamin C) doing their job- the example given being to stop cancer cell multiplication. </span><br />
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Yours in sport,<br />
- thesportscience<br />
@thesportscience<br />
<a href="mailto:thesportscience@gmail.com">thesportscience@gmail.com</a>The Sport Sciencehttp://www.blogger.com/profile/03080535728556378774noreply@blogger.com0tag:blogger.com,1999:blog-8847703930232362453.post-61009511228613825462014-07-21T13:41:00.000-07:002014-07-21T13:59:29.608-07:00Acai Berry - the new miracle fruit<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Calibri;"><span style="color: white; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Segoe UI"; mso-hansi-font-family: Calibri;"><span style="color: black;">The Acai berry is the latest miracle food to make a surge onto the market boasting weight loss as its main incentive. Firstly, what is it? The acai berry is a reddish purple fruit which originates from Central and South America- related closely to the blueberry and cranberry. The berry itself contains; minerals, amino acids, vitamins, omega 3, fatty acids and antioxidants. The claim is that this super food raises metabolic rate and supresses appetite but it can also enhance energy levels and improve your skin condition.<br /><br /> Antioxidants help combat free radicals; these are potentially dangerous cells if left free to roam about the body. Free radicals are odd-number electrons which attempt to become ‘even’ by binding to other already even-numbered electrons. By binding to these already-even electrons they cause them to become unstable and free- thus free radicals. Acai berry’s supress the activity of these free radicals which can potentially become cancerous.</span><span style="color: black;"> <br /><br /> Research is limited, but the most convincing piece comes from the National institute of aging which looked at the pulp from the acai berry. The study found it did have the ability to reduce the negative effects of a high-fat diet in flies. Firstly, this research was conducted on flies- we cannot generalise these findings to humans. Secondly, the study </span><span style="color: black;">looked at an already high-fat diet not a normal diet; therefore the research cannot be applied to the latter either. </span></span></span><br />
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<span style="color: black; font-family: Calibri;">Acai does contribute to a balanced diet which ultimately is what <i>will </i>lead to weight loss and a healthier lifestyle. To drink copious amounts of acai berry juice and pop several acai pills daily will not cause sustained weight loss. <br /><br /> The most standout product currently on the market is called ‘Ketone Ultra’ which combines acai berries and raspberry ketones. Raspberry ketones have been known to shrink fat cells in the body as well as increasing the production of adiponectin, a protein which speeds up the metabolism of fat. Ketone Ultra boasts‘30 pounds in 30 days’ tagline and with these two berries packed in, it is easy to see why. However, once again it is important to remember there is no scientific evidence to back up this magic pill’s claim. </span><br />
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<span style="font-family: Calibri;"><span style="color: black;">The world we live in today is so driven by money that a price tag can actually be a more powerful agent than scientific research. Acai berry and raspberry ketone tablets sound exotic and often come with a high price tag. Now, there is something about exotic fruits and weight loss that sounds appealing- perhaps the unknown aspect leads us to believe it is one of the best kept secrets of all time. Speaking on behalf of the world here, we like the idea of these new products that claim to promote fat metabolism and supplement websites know this. As well as this, berry is made up of 90% seed with the remaining fleshy pulp and skin where you find all these nutrients. This means only 10% of the berry can actually be used for juices, tablets, powders etc. This would also explain the high price- it’s foreign and is hard to extract any sellable product from. Next week we will undoubtedly have yet another exotic fruit put into tablet form that claims miracle effects. Is the acai berry a miracle fruit? Highly unlikely although it contains many <i style="mso-bidi-font-style: normal;">good</i> things so does a lot of fruit. </span></span></div>
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Yours in sport,<br />- thesportscience<br />@thesportscience<br /><a href="mailto:thesportscience@gmail.com">thesportscience@gmail.com</a></div>
The Sport Sciencehttp://www.blogger.com/profile/03080535728556378774noreply@blogger.com0tag:blogger.com,1999:blog-8847703930232362453.post-18320290245180047552013-08-23T17:17:00.001-07:002014-07-21T14:09:25.902-07:00The Basics of Protein<div style="text-align: justify;">
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">Protein is made up of 20 amino acids, of these 20,
11 are non-essential and 9 essential/indispensable. The 9 indispensable cannot
be produced by the body and can only be made by the consumption of certain
foods (hence the name 'essential'). The protein we eat is broken down into
amino acid form by the gut or gastrointestinal system. In the muscle, the
main amino acids are branch chain amino acids which are oxidised for energy.
They also play a huge part in muscle building because Leucine (which is part of
the chain) stimulates muscle growth. Amino acids in the muscle contain
nitrogen; nitrogen is great at ‘building things’ hence amino acids were given
the nickname 'the building blocks of protein'. However, when amino acids are
broken down, nitrogen becomes useless because it contains ammonia which is
toxic to the body and must be removed safely. Nitrogen is therefore removed by
the liver and kidneys and subsequently excreted as urea.<o:p></o:p></span></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">The body’s first source of energy is actually
carbohydrates, then fats and when these both run out it turns to amino acids.
Protein contributes roughly 3-5% of your total energy expenditure, so where it
is important to consume plenty of protein, carbohydrates and fats are equally
as important.<o:p></o:p></span></span></div>
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<span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p> </o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">For this piece we are focussing on proteins, not
fats and carbohydrates so in terms of ‘how much protein should I be eating?’, a
sedentary person consumes roughly about 0.8 grams(g) of protein per
kilogram(kg) of body weight per day so, a 60kg person should consume 48g
of protein daily (60*0.8). However, an elite endurance athlete or a weight
lifter should roughly be intaking 1.6-1.8g of protein per kilogram of body
weight per day. Which means that same 60kg person needs between 96 and 108
grams of protein daily! <o:p></o:p></span></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">Protein requirements are always recommended to
be 30% of your daily diet, sedentary or active but, where an active person
will increase their protein intake, they will also increase fat and
carbohydrate intake, keeping protein at the 30% threshold (Carbohydrates 45%
and fats 25% respectively).<o:p></o:p></span></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">As stated earlier, an endurance athlete will need
the same amount of protein as a weightlifter. Despite many misconceptions! Why?
The reason is simple: endurance athletes have a higher workload and a higher
energy expenditure and so they burn carbohydrates and fat quickly and move on
to protein quicker as a result. <o:p></o:p></span></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">What about too much protein? Many people think,
drinking protein shakes before and after the gym will give them the desired
effects. If you're not putting the work in and you're not using the protein up,
the nitrogen will be stripped away by the kidneys and the rest stored as fat.
Side effects of excessive protein include: high calorie gain and dehydration...
And who wants that, really!?<o:p></o:p></span></span></div>
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<span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p> </o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">So if we consider 9-10g of protein can be obtained
from an ice cube size piece of meat. Have a steak, wack some salt on it and
you've got a dish with lots of protein, good for your electrolyte balance and a
bit of creatine, winning. <o:p></o:p></span></span><br />
<br />
Yours in sport,<br />- thesportscience<br />
@thesportscience<br /><a href="mailto:thesportscience@gmail.com">thesportscience@gmail.com</a></div>
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The Sport Sciencehttp://www.blogger.com/profile/03080535728556378774noreply@blogger.com0