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11-05 Protein Requirements

How much protein do you need to gain muscle?

Protein likes to be used to build, repair and maintain tissue. It is a critical component to building muscle mass. However in order to build muscle mass, a person only can utilize so much protein every 2-4 hours. The male body can approximately utilize 14-30 grams of protein every 3-4 hours. The female body can utilize approximately 7-21grams of protein within the same time span. Understand that everyone has different genetics, muscle mass/body fat ratio, height, weight, activity, physiological and medical needs. What works for one does not necessarily work or safe for another. I advise you see a Dietitian who specializes in sports nutrition to figure your individual needs. Too much protein can lead to an increase in body fat and too little can slow down muscle growth.

I worked with a pitcher from the Cincinnati Reds who had elbow surgery. He was gaining body fat instead of the desired muscle. He did not know why. I proceeded to ask him what he was eating. He was consuming a protein shake with 2 extra scoops of protein equaling 70 grams of protein. He was doing this 3 times a day! Too much of any nutrient will turn to fat if the body does not need the extra energy (calories).

Protein is only one piece of the puzzle to gaining muscle. One needs to do resistance training, eat the right mix of nutrients (Carbohydrates, Protein, Fats), at the right time, in the right quantity to accomplish this task optimally. Please seek professional help to optimize your results whether you are an athlete or someone who is trying to reach personal health goals.

Mild exercise increases fitness & cuts cardiovascular risk

A new study conducted at Duke University and published in the journal Chest, compared the effects of three different exercise regimens on fitness improvements in overweight men and women who were at risk for heart disease.

Broken into four groups, the volunteers either did not exercise, walked briskly for 12 miles a week at a moderate intensity, walked briskly or jogged slowly 12 miles a week at a vigorous intensity, or jogged 20 miles a week at a vigorous intensity.

Two measurements of fitness, time to exhaustion and oxygen consumption, were measured before and after 7 to 9 months of training.

All exercise groups saw fitness improvements compared to baseline. Results indicated that two to three hours of mild exercise a week at a moderate intensity is sufficient to increase aerobic fitness and cut the risk of cardiovascular disease. Increasing either the intensity or the amount of exercise provided additional improvements in fitness.

Although more vigorous exercise should still be encouraged for maximum benefit, this study demonstrates that it is appropriate to recommend mild exercise to improve fitness levels and reduce cardiovascular disease risk, especially in those who are overweight and sedentary.

Chest. 2005;128:2788-2793

Effect of Vitamin C on the common cold

Randomized Controlled Trial

Correspondence: Dr S Sasazuki, Epidemiology and Prevention Division, Research Center for Cancer Prevention and Screening, National Cancer Center, 5-1-1 Tsukiji, Chuo-ku, Tokyo 104-0045, Japan. E-mail:

We are heading into the season where colds are more frequent. Recently, the European Journal of Clinical Nutrition has released a study that shows the value of Vitamin C in reducing the occurrence of the cold. Of interest is that those who took the higher level of Vitamin C had the fewer occurrences of colds.


Objective: To investigate the relationship between the common cold and vitamin C supplementation.

Design: A double-blind, 5-year randomized controlled trial.

Setting: A village in Akita prefecture, one of the regions in Japan with the highest mortality from gastric cancer.

Subjects: Participants in annual screening programs for circulatory diseases conducted under the National Health and Welfare Services Law for the Aged, and diagnosed as having atrophic gastritis. Of the 439 eligible subjects, 144 and 161 were assigned to receive 50 or 500 mg of vitamin C, respectively, after protocol amendment. During the supplementation phase, 61 dropped out, and 244 completed the trial.

Intervention: Daily vitamin C supplementation of 50 mg (low-dose group) or 500 mg (high-dose group).

Results: Total number of common colds (per 1000 person-months) was 21.3 and 17.1 for the low- and high-dose groups, respectively. After adjustment for several factors, the relative risks (95% confidence interval (CI)) of suffering from a common cold three or more times during the survey period was 0.34 (0.12−0.97) for the high-dose group. No apparent reduction was seen for the severity and duration of the common cold.

Conclusion: A randomized, controlled 5-year trial suggests that vitamin C supplementation significantly reduces the frequency of the common cold but had no apparent effect on the duration or severity of the common cold. However, considering several limitations due to protocol amendment, the findings should be interpreted with caution.

European Journal of Clinical Nutrition advance online publication 24 August 2005

New twists on old favorites for Thanksgiving

This week I'm sharing one of my family's favorites for Thanksgiving dinner. These sweet potatoes are not cloyingly sweet, yet the natural sweet flavor comes through. Sweet potatoes are packed with antioxidants and can help preserve our memories, control diabetes and reduce the risk of heat disease and cancer. Best of all, they taste great!

Cooking by color means the brighter the color of the vegetable or fruit, the more nutrients it has. Sweet potatoes are rich in beta-carotene and vitamin C. They're low in calories, too, about 120 in 4 oz.

Thyme is one of the best herbs for your body. It's like a medicine chest in a plant and a good source of iron. Of course, olive oil is a healthy oil, and cold pressed is the best.

Rita Nader Heikenfeld, CCP, CMH
- Macy's Regional Culinary Professional
- Syndicated Columnist Community Press Newspapers

Roasted Herbed Sweet Potato Slices


  • 4 medium sweet potatoes, peeled & cut into 1-1/2" rounds
  • Extra virgin olive oil to coat (start with 3 tablespoons)
  • 1 tablespoon fresh thyme leaves
  • Few sprigs for garnish
  • 2 small garlic cloves, minced
  • 1/2 teaspoon crushed red pepper flakes (opt)
  • 1 teaspoon sea salt, or to taste

Preheat oven to 400-degrees. Toss potatoes with oil, thyme, garlic, red pepper and salt.

Transfer to rimmed, sprayed baking sheet. Roast until tender and starting to brown 40-45 minutes uncovered. Garnish and serve. Serves 4-6.

Tip from Rita's kitchen: Slice potatoes about 1/4" thick. They will take about 20 minutes to roast.

Candied Cranberries with Cognac and Orange Zest

Cranberries, like all berries, contain an antioxidant that can help protect cells from cancerous changes, and reduce the risk of heart disease and strokes. They contain flavonoids which are plant pigments that put the reds and yellows into fruits and veggies – that's what gives cranberries powerful antioxidant abilities. So go ahead and enjoy these berries, originally called "bounce berries" because, yes, they bounce when you drop them!

  • 1 bag fresh cranberries, washed
  • 1 to 1-1/2 cups Splenda
  • 1/4 cup cognac (optional but good)
  • Juice and zest of one orange or 1/3 cup frozen orange juice concentrate, thawed but not diluted, or more to taste
  • 3/4 cup or more to taste chopped  toasted walnuts (optional but good)

Mix berries, sugar, cognac and orange together. Place berries in sprayed shallow casserole and sprinkle with nuts; bake in preheated 350-degree oven for 1 hour.

New Presentation Testimonials

"Dawn's presentation to our body of student-athletes was excellent. Up-to-date research on nutrition was incorporated into practical application for today's athletes; even if the athletes committed to making one or two small changes, a significant improvement in performance is possible. I know that the coaches as well learned a lot from her visit to our campus."

Ted Kinder
Director of Athletics
Transylvania University

“I was looking for an educational opportunity that would be appropriate for our student-athletes and enhance the sports medicine services at Transylvania University. I found it at Sports Nutrition 2Go. Dawn Weatherwax hit a home run during her speaking engagement that focused on sports nutrition.”

Tim Tommerup
Head Athletic Trainer
Transylvania University

"Dawn's presentation for our student-athletes, parents, and coaches was both informative and beneficial. We've been able to make some changes to our pre and post game eating habits, some subtle and others not so subtle, that could help our athletes achieve even greater results on the field and court."

Christina Hart
Athletic Director
Alter High School

Multivitamin/Mineral Supplement
Can We Get All the Nutrients We Need from Food?


Another question you need to ask and research:
Can you visit the place where the product is being made?

It is important to know the company has nothing to hide. By visiting the facility where the product is being made allows you to see if they follow pharmaceutical grade standards with your own eyes. If they have closed doors, you should not consider the product. It is important that the company will answer the questions you have and are proud of their processing procedures. Approximately 1% of all supplement companies follow phamacuetical grade procedures and the companies that open their doors to the public are even less.

Go to if you want to know what products we recommend.

Current News

Speaking Engagements
Dawn Weatherwax is speaking to Lakota West High School and Franklin High School Wrestling teams on "Sports Nutrition for Wrestlers" in Nov 2005

Dawn Weatherwax is speaking to Elizabethtown High School on "Nutrition and Performance" in Nov 2005

Dawn Weatherwax presented on "General Nutrition Guidelines for Healthy Weight Management" to the GCATA Members on November 14, 2005

Potential Client
A Green Bay Packers player is considering our services. Wish us luck!

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