Friday December 6, 2019

Eight Protein-rich Snacks to Eat

Huffingtonpost.com shares a list of high protein snacks you can easily fit into your busy routine:

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Representational image.
Representational image. Pixabay

Women over 19 years need 46 grams of protein a day while 19 plus men need 56 grams of protein a day, according to Centers for Disease Control and Prevention.

Huffingtonpost.com shares a list of high protein snacks you can easily fit into your busy routine:

* Cottage cheese: One cup of cottage cheese contains about 25 grams of protein.

* Tuna: One can of tuna can have as much as 25 grams of protein.

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* Pumpkin seeds: A half cup of pumpkin seeds could contain as much as 14 grams of protein.

* Chocolate milk: A glass of chocolate milk can have between eight and 11 grams of protein.

Chocolate Milk is one of the finest source of Protein
Chocolate Milk is one of the finest source of Protein. Pixabay

* Hard boiled eggs: One hard boiled egg provides roughly six grams of protein.

* Almonds: You can get 6.4 grams of protein from 25 raw almonds.

* Oatmeal: A serving of oatmeal can have as much as five grams of protein.

* Peanut butter: A tablespoon of peanut butter contains about four grams of protein. (Bollywood Country)

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Ice Baths Decrease Protein Generation in Muscles: Study

Ice baths not helpful for repairing and building muscles

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Ice baths
Researchers have found that ice baths do not help in repairing muscles. Pixabay

Successful athletes such as Andy Murray and Jessica Ennis-Hill are known for using ice baths after exercise, however new research suggests that ice baths aren’t helpful for repairing and building muscle over time, because they decrease the generation of protein in muscles.

According to health experts here, rather going for ice bath people can opt to get mild massage, consume protein before bed, and drink plenty of water.

Ice baths, also known as cold-water immersion, are still touted as a popular strategy for both acute recovery, on a timescale of hours and days, as well as adaptation to training over weeks and months.

“Yes taking ice bath has certain rejuvenating and refreshing properties which may help one to be active, but is not a proven fact that it will certainly help in muscle building as science behind such conclusions is not robust,” Gaurav Rathore, Associate Director, Department of Orthopedics and Joint Replacement, Jaypee Hospital in Noida, told IANS.

“At the same time it can bot be recommended to general public as our athletes have very controlled and disciplined environment, hence in certain conditions they come up with their own idea of fitness,” Rathore added.

Baths
Rather going for ice baths people can opt to get mild massage. Pixabay

He suggested that rather going for ice bath one can opt to get mild massage, consume protein before bed, take enough sleep, rest, and drink plenty of water which are also essential components for muscles building.

Thestudy, published in the Journal of Physiology, found that ice baths are particularly ineffective for the latter, adaptation.

Acccording to Yash Gulati, Senior Consultant, Orthopaedic Surgeon, Indraprastha Apollo Hospitals in New Delhi told IANS: The idea behind using ice baths is to reduce the inflammation and not for repairing or building the muscles. The purpose of the ice baths is to decrease the swelling after acute pain.

Also Read- Peanuts and Eggs Can Help Prevent Allergies in High-risk Babies: Study

“But there’s no impact of ice baths on the generation of new proteins in the muscles,” Gulati said.

Gulati added that alternatives ice baths can be physiotherapy and strengthening exercise. (IANS)