NEW HARVARD STUDY: Red Meat Does Not Cause Heart Disease

A Guilt-Free Hamburger

Maybe that juicy steak you ordered isn’t a heart-attack-on-a-plate after all.
A new study from the Harvard School of Public Health suggests that the heart risk long associated with red meat comes mostly from processed varieties such as bacon, sausage, hot dogs and cold cuts and not from steak, hamburgers and other non-processed cuts.

The finding is surprising because both types of red meat are high in saturated fat, a substance believed to be partly responsible for the increased risk of heart disease. But the new study raises the possibility that when it comes to meat, at least, the real bad actor may be salt. Processed meats generally have about four times the amount of salt as unprocessed meats.

Processed meats such as bacon and sausage have four times the amount of salt as steak and hamburgers.

In a report that pooled data from 20 different studies from around the world, the researchers found that daily consumption of about two ounces of processed meat was associated with a 42% increased risk of heart disease and a 19% heightened chance of diabetes. By contrast, a four-ounce daily serving of red meat from beef, hamburger, pork, lamb or game wasn’t linked to any increased risk of heart disease. There was, however, a small, but statistically insignificant risk of diabetes.
While the study is far from definitive, researchers said the findings suggest that people, especially those already at risk of heart problems or with high blood pressure, should consider reducing consumption of bacon, processed ham, hot dogs and other packaged meats that have a high salt content. Salt increases blood pressure, a major risk factor for cardiovascular disease.

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Pre & Post Workout Nutrition

Most people are aware that nutrient timing is as important as nutrient composition. In other words, it’s not just what you eat, but when you eat it that gives optimal results. As the man says, “Timing is everything.” Consuming the right foods at the right time can have positive effects on body composition: which means more muscle and less body fat.

Health-conscious people are told to avoid simple carbohydrates, and for good reasons. It’s not true all the time and in every situation, however. Following a heavy workout, there is a metabolic “window” – so to speak – where the body preferentially shuttles glucose into the liver and muscles to replace lost glycogen via both insulin-dependent and non-insulin-dependent transport mechanisms. Translated, this means your body will shuttle carbs and protein into the tissues you want (muscle) instead of storing them as fat after a workout.

To carry the analogy further, the metabolic window doesn’t stay open indefinitely, so you need to take advantage of the opportunity while it lasts.

A number of studies have found that a post-workout drink containing simple, high-GI carbs and protein increases protein synthesis dramatically. The two work synergistically to create an anabolic environment that’s superior to either nutrient alone. In addition, some recent work suggests that a pre-workout drink may be superior to a post-workout drink, and consuming both may be best of all!

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Bodybuilding Principles – Eat Frequent Meals

The fourth of our bodybuilding nutrition principles encourages you to eat frequent meals. If your aim is to achieve a superb shape and obtain maximum performance, then you should forgo the usual three square meals a day approach to your diet. Athletes, including bodybuilders and strength trainers, need to fuel themselves throughout the day and that means frequent small meals and snacks every two or three hours.

There are numerous studies which have been carried out into the benefits of eating small, frequent meals and snacks. It has been shown that thermogenesis, the production of heat by the body as it digests and absorbs food, increases by eating multiple meals a day – four or more. During the process of thermogenesis, metabolism steps up and your body will process nutrients more efficiently. Eating more frequent meals will also serve to improve fat burning, improve the body’s use of protein, preserve lean muscle and reduce the appetite. A further advantage of eating multiple meals is in mental performance. By eating regular, timed meals they will help you to think and process information more effectively, and will aid in increasing your attention span and help to boost your mood.

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