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December 6, 2002     Cape Gazette
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December 6, 2002

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Why protein is so important When it comes to building mus- cle, there is no substitute for a good quality protein. Protein leads the way when developing the nu- tritional strategies for building the body. Low protein diets can have many adverse effects on your health. Here is a closer look at what function protein plays in the body. 1. Protein is essential for growth and maintenance. Your body is in a perpetual state of growth and re- pair. Protein is required to build new cells and to replace those that are lost. Because your body is construct- ed of protein you musthave pro- tein from food to reconstruct it, because amino acid in foods are the only available source of pro- catabolism/anabolism cycle. When you exercise, your mus- cle tissue is broken down in a process called catabolism and lat- er rebuilt in a process_called an- abolism. Protein drives these processes known as the catabolism/an- abolism cycle. When protein in- take is increased your body actu- ally starts to form new lean mus- cle. This occurs in the anabolic pot- than of the cycle. Despite a rigor- ous exercise program many peo- ple's muscles still lack ;tone. They are not taking i enough protein to rebuild muscle after  Catabolic breakdown caused by exercise. The muscles are in i: perpetual state of catabolism. Once these athletes begin getting e0ough pro- Dave Kergaard rein. In addition; protein provides .tein to build lean flss they de- the fomadatifor the construe-, velop an insuranee=i against- tion of bon;teeth, and scar tis,-, body fat coming back'/'.) sue. Day after day the cycle repeats For these tissues to form, a pro- tein matrix called collagen, which creates cartilage, must fLrSt be set down. Crystals of minerals such as calcium, phosphorous, and flu- oride aredepos in this matrix, and hardened bones and teeth be- gin to form. Collagen is also the mending protein that forms scars to bond separated tissues, Ligament and tendons are composed of the pro- tein collagen. 2. Protein drives your body's itself and as long as there is suffi- cient protein to repair and rebuild, the building of muscletissue con- tinues. 3. Protein has a high specific dynamic action on the metabo- lism. After you eat a meal, ,onr meta- bolic rate increases, :xeaction partly due to the various chemical reactions associated with diges- tion, absorption, and storage of food in the body. Another reason for the increase is that certain amino acids in food directly stim- ulate cellular processes. A high carbohydrate meal boosts your metabolic rate four percent, while a high protein meal raises the me- tabolism about thirty percent above normal, usually within one hour after the meal. The effect of protein on meta- bolic rate is called "specific dy- namic action." 4. Protein helps regulate your body's water balance. You can find water in three areas of the body's tissues: between the cells, within the cells, and inside your capillaries, veins, and arteries (the vascular system). In healthy peo- ple, protein working together with certain minerals help regulate the proper amount of water in each area. This happens because proteins are "hydrophi!iC/' or attractive to water. Water molecules thus tend to congregate near the proteins. When your diet is protein defi- cient, proteins in the blood be- come depleted. Without enough protein to cling to, water in the vascular spaces leaks out into the spaces between the cells. Once there, water cannot be ex- creted by the kidneys and the re- sult is edema or water retention. The way to prevent this is to have adequate amounts of protein in your diet and to drink plenty of water (eight t 0 ten glasses a day). CAPE GAZETTE, Friday, Dec. 6 - Dec. 12, 2002 - 111 FITNESS FOR YOU 5. Protein strengthens the im- mune system. Dietary proteins produce other proteins called anti- bodies, which are found in the blood and combat disease. If your body is attacked by viruses, bacteria, or other foreign agents, then anes inactivate the invaders thus; warding off the disease.. Onceyour body has produced antibodies against an invading agent your cells keep a moleciilar memory of how to fight it the next time that infection occurs. Remember, athletes have higher requirements for protein than the average person. Without enough protein you cannot build muscle, repair its breakdown after training, or drive your metabolism. Dave Kergaard is a personal trainer at Gold's Gym in Re- hoboth Beach. He can be reached at 226,4653. People Continued from page 109 driving a seven-man sled up and down a 100-yard field using a wide base and short choppy steps. I have the calf muscles to prove it. A month ago I was leaving Super G when I came up behind a woman who was sitting down tall and a sliding door and a half wide, driving an electric shopping cart overfilled with all the wrong foods. The cart was so overloaded it wouldn't go over the little metal piece in the threshold of the door- way. I had a decision to make. I wanted to help her, but thought it would be rude if. I put my shoulder to the back of the cart then used short and choppy steps with a wide base and level back to drive her out the door. Plus, there was a good chance that someone would see me and direct a barrage of cru- el humor in my direction that would have been offensive to this poor woman. So I walked around her, did nothing and said nothing, but it plagued my conscious for weeks and I know that someday I will sit on a seat in a fancy restau-" rant and it will collapse under my weight and the room will erupt in a blue-faced Heimlieh group choke at my expense. SNIPPETS - It's not often the ocean is 12 degrees warmer than the air temperature, but it still ain't no place to get warmed up. Last Sunday brought out the "Yard Core" bears from their per- sonal den of delights for some nonsensical frolicking in the froth of the 48- degree Atlantic Ocean. Cutting through the wind into the surf were Kevin Rough, Bobby "Woodchuck" Hughes, Bill Clark, Louise McGinniss, Liz Britting- ham, Barbara Parr, Connie Miller, Wendy Gusmer, Tom Gusmer and Greg Mack. The next jump is New Year's Day at the state park beach in Lewes followed by the February Plunge for Delaware Special Olympics in Rehoboth Beach. Go on now, git! Cape Rel 00ion Athletes Of The Week PAT WOODS "Have you seen Pat oods lately? That boy is sickl  In basketball jargon that means that Wesley's sopho. more point guard Pat Woods has continped to elevate his CLARE NOWAKOWSKI This local Lewes athlete is a junior at St. Andrew's in Middletown. Last fall she was selected to first team All-Conference for field hockey for the Independent game. Pascored 19 points Conference. ClaredeHvered last Sunda including 4-of-6 'a great performance at the three-pointers as the " - m U.S. Field Hockey Festival in proving Wolverines lost to Palm Springs last weekend. No. 28 Franklin and Mar- She played as a forward for shall 72-64 Woods scored 13 coach Lloyd Conyer's team, in aloss to HAmpton Sydney Capital Pegasus Terps, and 12 in a victory over based in Bethesda, Md, He Chowan. The Wolverines invited her to play when he play home Dec. 9 against saw her at a regionaltourna- Nueman College. ment last spring. KEVlN BRI'IR'INGHAM Only a 10th grader, Kevin came off the bench in last Tuesday's scrimmage at Con. cord to score 11 points while playing great defense. "I'm glad to be up with the varsi. ty and look forward to mak. ing a contribution, n Kevin said. We have a tough De- cember before the Slam Dunk and the team is look- ing forward to proving it- self.  Kevin can play small forward and can play big and rebound. RAY TARTAL " Coach Chris Mattioni has found what he'b been miss. ing in senior Ray Tartal: a leaderl Ray is working harder than ever and has come into the season with a ;great attitude," Mattioni " said. Tartal leads a group of seven seniors and 11 letter. men in a tough lineup from i bottom to the top that gives the Vikings a solid chance at a winning season. Tartal will wrestled at 145 while his younger brother Jake marts the 130-pound spot. Slam Dunk tickets go on sale Dec. 6 Slam Dunk To The Beach Na- tional Holiday Invitational high school basketball tournament time is near. Founder and CEO Bobby Jacobs announced the teams and players, Dec. 3, as being the "best yet in Slam Dunk history." Jacobs has an all-time high 187 Division I prospects coming to the Cape i Henlopen High School Arena for! 47 games over five days, Dec. 26 -! 31. The coveted tickets are now here and can be secured at Casa/ pulla'sSubs 227-7827; Grotto Pizza Grand Slam 645-5926; and Grotto Pizza corporate headquar- mrs 227-3567. "We have the top recruits from Arizona, Kansas, California, Min- nesota, Florida, Connecticut and Mississippi," said Jacobs. Com- plete Slam Dunk information will appear in the Cape Gazette, Dec.