Washington Cooks: The nightly pleasures of French women - The Washington Post

By Bonnie S. Benwick, Tuesday, April 19, 1:41 PM

The French cheeses on the platter are at a perfect room temperature as wafts of garlic and melted Gruyere fill the air. Potomac cooks Michele Arnaud and her 23-year-old daughter, Catherine Arnaud Charbonneau, are almost finished with what would be a feast in anyone else’s home.

Confit duck legs are bathing in a skillet-size pool of their own luxurious fat, with thyme and softly tanned onions. Brown-edged potato slices peek through a blanket of gratin, and a mix of frilly salad leaves glistens with homemade Dijon vinaigrette. Hot from the oven, a thin, crisp apple tart has just been kissed with an apricot glaze. There are baguettes and an open bottle of Coteaux du Languedoc 2009 and the music of Jean Ferrat, booming from the next room.

“We cook every night,” says Arnaud, 56, in the cheerful singsong of a Montreal accent. “We take a lot of time at the table: two or three hours. We love music, food, art, wine. The good things.”

These women are beautiful, lithe and graceful as they move in the kitchen. Something about this is familiar and a little exasperating. Then the words of author Mireille Guiliano bubble up. As explained in her 2004 bestseller, French women eat for pleasure. French women don’t get fat.

Michele, her husband, Albert Charbonneau, and Catherine are all real estate agents. They work, live and cook together quite happily. Arnaud: “Every time my husband says, ‘Where do you want to go out to eat?’ I say, ‘At home!’ ”

Sounds like Guiliano again: French women think dining in is as sexy as dining out.

Arnaud’s friends admire her way with food. It comes from her upbringing in Mandelieu, in southern France. Her father and mother were masters in the kitchen, she says, but Arnaud had no time to enjoy their lamb rolled with herbs or Savoy cabbage stuffed with veal, pork and beef. “I just wanted to be outside playing,” she says.

In her teens, Arnaud began to understand. “It was relaxing for my father to cook,” she says. “He would stuff quail like farci; they were so good. Or fill a whole rockfish with onions, tomatoes and potatoes. Anytime he put stuff on the table, we were eating with our eyes.”

French women care enormously about the presentation of food. It matters to them how you look at it.

Arnaud eventually moved to Montreal, where she met her husband, and became a family doctor specializing in alternative medicine. They built a pharmaceutical business and sold it; she admits to a certain restlessness that prompts her to change careers every decade or so. The family moved to the Washington area in the mid-1990s so Catherine could attend the French International School.

Catherine describes growing up in a house where her parents were always cooking together. “So I wanted to be in the kitchen, too,” she says. Unlike her mother as a child, Catherine was attentive to the proceedings. Arnaud started her off with washing dishes, but by age 10, “she was surprising us” with things she made, the mother beams.

French women train their taste buds, and those of their young, at an early age.

After college, Charbonneau moved back home to work in the family business. She usually does the nightly salads and dressings. Baked salmon slathered with pesto is a specialty of hers. Arnaud keeps vinegars and oils by the stove, in a tray that Charbonneau made when she was 6. In pointing that out, they augment each other’s sentences with ease.

Food and wine fascinate the entire family. “We love to grab a group of vinegars or olive oils or cheeses or wines and sit around and taste them,” the mother says. They will search for words that express the nuances — always in French. It’s fun to tease themselves with the tastings, the daughter echoes.

Arnaud’s tight-knit group of friends sprang from the mothers who watched their high-school-age daughters play volleyball. They’ve gotten together just about every Wednesday for the past six years to spend the happy hour at various Bethesda hangouts.

Do the mother and daughter remind their friends of the women Guiliano wrote about?

“Of course!” says Christine Henck, a Bethesda massage therapist. “But you know, it’s okay. I think a lot of it’s good genes. Otherwise, it would be very unfair.”

More unfairness: Arnaud doesn’t read cookbooks or consult recipes. She’s a natural, inspired by seasonal ingredients and the pots of rosemary, tarragon, chives, oregano and sage on the backyard deck. But she does have some tried-and-true methods she’s glad to share. She preps bouquets garnis, large and small, and pops them in a freezer bag to use year-round. She chops by hand; it’s a workout, she says. She buys only olives that are cracked, because she says the pits add flavor. She keeps a jar of snowy white duck fat on hand and orders duck legs through the meat department at Giant.

Whatever she does is wonderful, Henck says. “But it can be dangerous. We’ll be standing in the kitchen, and then a fabulous Caesar salad will come out, and incredible cheeses. The wine is flowing . . . and the next thing you know, it’s 2 o’clock in the morning. On a weeknight!”

Dining late into the night. Having bread with every meal, and cheese at the end of every meal. Hmm.

When asked about the reasons she and her daughter can cook that way and eat that way and not get fat, Arnaud shrugs.

“We don’t eat between meals,” she says. “We’re very active. We don’t watch TV very much. We don’t eat processed food. We don’t fry. We eat very little sugar.”

It’s all in the book.

Recipes

Fondant de CanardWith Potatoes au Gratin (Duck LegsWith Gratineed Potatoes)

Provencal Tian

Olive Chicken Provencal

Tarte Trottoir

Ab Exercises For Men, How to Get Ripped | Chad Waterbury

The dieting craze, like any craze, goes in cycles. In the 1980′s, fat was the culprit. Fat was stripped from every food imaginable and the results were disastrous. By the 1990′s people realized that fat wasn’t the problem, it was those pesky carbs. This carb-phobic approach was ideal for the protein powder manufacturers that convinced you to load up on their carb-depleted product. And man did those protein pushers make a ton of dough.

Along with the low-carb boom came the frequent-eating craze. Everyone, including myself, recommended that people should eat every three hours. Calories should be spread evenly throughout the day to ensure a steady supply of nutrients for energy, repair, and hormonal control. This approach works well if the dieter is diligent and the food choices are fresh.

Then in 2002, Ori Hofmekler came along and told us that we had it all wrong. His Warrior Diet focused on extended periods of undereating, or “controlled fasting” as he calls it. This was followed by a big meal at night where the majority of your daily calories are consumed.

The Warrior Diet, a system of 18 or more hours of fasting followed by one huge meal (at night!), shocked the world. When the book came out, small frequent meals every few hours was considered the holy grail of dieting. And the evening hours were considered such a hazardous period to your waistline that most trainers recommended that dinner be nothing but a small portion of protein and some vegetables. Any carbs at this time would surely lead to a morning scare where woke up to find the Michelin man, with your head attached, staring back at you in the bathroom mirror.

I didn’t think much of the Warrior Diet when it first came out. I didn’t read the book, but I heard enough talk and read enough interviews from Hofmekler to have a firm grasp on the approach. His system was definitely at odds with what I was doing, and the results my clients were getting didn’t mandate any significant change on my part. That was 2002.

Since then, I’ve learned one essential truth. Whether you want to lose fat, gain muscle, or boost your energy, gut health is key. I firmly believe that the reason why you could eat virtually anything when you were 17 and not gain fat was because your gastrointestinal (GI) health was at its peak.

Being a nervous system guy, I usually talk about the power of your motor system to build size, speed, and strength. This central nervous system is made up of the brain and spinal cord, while the associated neurons that control your muscles are part of the peripheral nervous system. However, the simple term “nervous system” is an umbrella that covers many areas.

Your gut also has its own neural power source, the enteric nervous system. It controls the function of your gastrointestinal tract, pancreas, and gallbladder. The human enteric nervous system contains 80-100 million neurons. That’s virtually as many neurons as are found in the spinal cord! And if that’s not surprising enough, the enteric nervous system functions almost independently of the central nervous system. In grad school my professors referred to the enteric nervous system as the body’s “second brain.”

Yes, that’s how important your gut is.

So what does this have to do with the Warrior Diet? Well, this month marks the year anniversary when I actually read the book cover-to-cover and put Ori’s principles into play in my own life. Since I was already ears-deep in gut research, I had been using many supplements for support such as probiotics and HCl. I was satisfied with the results those supplements gave me, but I felt I could do more. I kept reading about the benefits of fasting, so that’s when I decided to give the Warrior Diet a try.

There are many ways to follow the undereating (controlled fasting) phase of the Warrior Diet as Ori explains in his book, but here’s a quick overview of what I did.

From the time I woke up until 7pm I had three glasses of juiced vegetables spread evenly throughout the day. Each glass contained the following:

1 medium/large carrot
1 beet
1/2 of a large cucumber
2 large celery stalks
A pinch of sea salt (to keep electrolytes in balance)

I drank this concoction at 8am, noon, and 4pm. From 6-7pm I trained and then I had a big dinner that started with a salad, followed by a large protein source, followed by a starch such as a yam or wild rice. For dessert I’d have berries and maybe a small serving of a chocolate dessert. This is the basic formula Ori recommends for the evening meal (minus the chocolate dessert).

Here’s what I experienced while on this diet for one week.

The controlled fasting phase for the first day was tough. I felt pretty lethargic overall. This was no surprise given that I’d eaten every three hours for the last, oh, 17 years. But I powered through it. I was hungry as hell when dinner came around and I ate a larger dinner than I’d had in years.

The first thing I noticed after dinner was that my stomach was almost as flat as when I started, even though I was completely full. This reminded me of my teenage years when I could eat a horrendous McDonald’s super size meal and have no gas, bloating, or indigestion because my gut was so healthy. Without a doubt, my controlled fast with vegetable juice upregulated digestive enzymes higher than the probiotic/HCl supplement combo I had been taking.

The second day was much easier. I actually felt pretty good during the day and by 5pm, the time of day when I usually have an energy crash, my overall energy and alertness was high. Hofmekler says that fasting will boost growth hormone throughout the day and activate the sympathetic nervous system (your energy system). Given the way I felt, this could certainly be true.

By the end of the week I had lost an inch off my waist, my gut health was higher than it had been in a decade, and my energy was at its peak. My venture in the world of the Warrior Diet paid off.

There were other reasons why I chose to give the Warrior Diet a run. First, I’m so busy during the day meeting with clients that I prefer to not eat. Second – and this is the honest truth – I go out to dinner every single night. Why? First, I’m the world’s biggest foodie. I live for great, rich, satisfying food. The boiled chicken breast and steamed vegetables lifestyle has never been a part of my life. Sure, it’s been a part of my client’s plans when fast fat loss was the goal, but these were people who didn’t really care about food. I, on the other hand, think about what I’m going to have for dinner the second I wake up.

So for me, the Warrior Diet fit my lifestyle perfectly. I have no problems with willpower so I could easily skip food during the day, especially when I knew I could eat a lot of satisfying food at dinner that night.

But many people want to eat during the day. Maybe breakfast is the only time when they can sit down with their kids, or maybe power lunches make up the bulk of a business person’s lifestyle. Or maybe the idea of not eating until 7pm every night sounds like torture. These social reasons are valid, and for them, I wouldn’t recommend the diet because you really have to get the undereating phase right for the diet to work.

Out of all my clients, half of them eat Warrior style. The other half eat small, frequent meals throughout the day. Both methods will work. The trick with eating frequent meals is that your food choices have to be fresh and you have to keep the calories relatively low in each meal. A huge meal like the Ori recommends thrown into a frequent feeding diet plan will quickly expand your waistline.

One of the best elements of the Warrior Diet is that you end the day feeling completely satisfied with food. This is where the small, frequent meal dieters typically fall short since they usually eat bland foods. The reason why this approach doesn’t work is simple: if you’re going to eat, the food must be satisfying to your body and senses or else you’ll fall off the wagon.

So here are the points I want to make in this post. First, I give the Warrior Diet my thumbs up. If fat loss, improved gut health, and longevity are what you primarily desire, and if that style of eating fits your lifestyle, give the diet a trial run. Second, I’m seeing more and more people in the fitness industry recommend a style of eating that Ori brought to the forefront almost a decade ago. In fact, I was at dinner last week with a colleague that I highly respect and we had a good laugh about the Warrior Diet. He started experimenting with it at exactly the same time that I did last year. His clients have all reaped big benefits from that style of eating, and he has made it a part of his routine, too.

There’s no doubt in my mind that the next diet “revolution” is going to revolve around periods of fasting.

Finally, you don’t have to eat Warrior style to change your body for the better. However, if that style of eating fits your lifestyle you should definitely try it. I think the key point that Ori taught us is that we probably don’t need to eat six times per day to get results. Our guts aren’t designed to be crammed with food every few hours.

It’s the quality of food that matters. Three or four meals with fresh food sources are better than six or seven meals made up of protein powder and a handful of supplements. Fresh food sources contain all the enzymes your overworked gut is craving. So you can fast, or you can eat fresh produce and wild fish, etc to restore your gut. You shouldn’t be afraid of food, you should be afraid of poor-quality food that doesn’t satisfy your body.

As Wolfgang Puck likes to say, “Live, love, and eat great food.”

Stay focused,
CW

Wikio

Train Like A Man, Part II

by Martin Rooney – 4/14/2011

In my last article, Train Like A Man, I spoke from the gut about how men today are training like they're auditioning for the Vienna Boys Choir.

In this follow-up, I'll provide a few routines that will help you battle back against the ever-mounting wave of "What Not To Do" training.

Ready to hit the gym with a little more purpose and direction? Then read on.

Spitting in Church

If you and I are cut from the same cloth, then I know what you're thinking: "Man, every where I turn I see this castration stuff."

The guy at work complaining about his "raging migraine." The depression your friend went into when he heard Oprah was retiring. The creepy smile Joe Montana sports during his Shape Ups "butt toning" shoe commercials.

The stuff is virtually everywhere, but for me, when it started showing up in the gym was the last straw. That's like spitting on the church floor.

It's high time to bring good old tension and natural human movement back into the mainstream.

Rooney's T-Solution

Here's the Big T gym rules for getting back your manhood. These shouldn't be too hard to implement; that is, unless the only time you squat is to pee.

• Train with increased intensity using big compound lifts.
• Lose the fat. Less fat, less estrogen. 'Nuff said.
• Get ample rest in between training. Overtraining will also lower your Testosterone, so get more quality sleep.
• Eat more protein and don't forget the fish oil. That stuff is almost as popular today as a rowing one-footed plank on a Swiss ball.
• Cut back on the alcohol, no matter how many red wine studies you've read. Up the water instead.
• Make man boobs a mortal sin instead of a funny joke or reason not to wear white Under Armor to the gym.

If you're having trouble wrapping your head around this big picture stuff (not surprising, did you know soy also affects brain development?), here are four of my favorite training routines to generate big time Testosterone-stimulating tension.

The first two ramp up T by adding weight to the bar, and the last two remind you to use the most important piece of equipment you have – your body.

Sadiv Sets

This workout is named after Rich Sadiv, my training partner and mentor. Sadiv is 47-years-old with a lifetime drug-free 694.5 pound deadlift at 195 pounds,

Note: You must have been training for a number of weeks in both the deadlift and the bench press before attempting Sadiv sets.

Perform the following deadlift workout once a week:

• Load a barbell with 60% of your deadlift 1RM and set a timer for 12 minutes.
• Perform as many single reps as possible in 12 minutes, shooting for a minimum of 20 reps.
• Each rep should be performed with maximal speed from the floor.
• Release the bar completely between reps; rest until you're ready, and repeat.
• Once 12 minutes are up, retrieve that lung you expelled around minute 9 and record your score.

For example, let's say you used 305 lbs. and hit 20 reps in 12 minutes. It doesn't matter if you did it in 4 sets of 5, or 2 sets of 10. It's still 60% of your 1RM for 20 hard, fast reps and that's a ton of muscle-building tension. Next week, get 21 reps.

You can also do Sadiv sets with bench presses – just raise the intensity to 90% and drop the timer to 10 minutes. This time only shoot for 10 reps.

For example, last week I hit 340 for 10 reps in 10 minutes. 340 pounds is a weight I can usually only get for a double. The result is 10 reps with a very high percentage of my 1RM. Can you say tension?

People often ask why 60% for the dead and 90% for the bench? It comes down to the maximum weight that can be performed on each lift versus the minimum number of reps I've prescribed.

For instance, Rich has almost a 700-pound deadlift. 60% of that is 420 pounds. To be able to move fast and get the number of reps (20 minimum), through trial and error we've found this to be a good percentage to use.

As for the bench presses, why 20 reps instead of 10? There's more muscle mass used in the deadlift so we doubled the number of reps.

Need some inspiration? Check out the videos below:

Terrible 275's

If you're doing more than six reps, you're doing cardio. Since fat loss and muscle gain are two of the most common desires of men in the gym, here's my version of cardio that will jack up both your arms and heart.

• If you weigh 200 pounds, set up 275 pounds on a flat bench press, 275 pounds on a deadlifting bar, and place a 75-pound dumbbell by the dip and chin up station.
• Hit the bench for as many reps as possible. Rest 30 seconds.
• Do the same thing with deadlifts, weighted dips, and weighted chins, and record your total number of reps for each.
• Rest five minutes and repeat for 1-2 more sets.Not only will you hit all the big muscles, you'll get a great workout in less time – with a cardiovascular benefit, too!

If 275 pounds is too heavy, try starting at body weight or even by adding five or ten pounds to body weight and work up from there.

Note: The noises you emit performing this set will make people around you nervous; if you look really weary, be sure no one frantically calls 911 by reminding them that this appearance of fatigue is often associated with something called "exercise."

Check out the video below for inspiration.

Make Your Plank A Pushup Instead

For the past four years I've made pushups a regular part of my routine. I do a minimum of 100 three times per week – that puts me at more than 60,000 over that time and I've never felt better. In fact, last month I set a raw state record of 355 pounds in the bench press at 198 pounds. So, although you might think that the pushup is child's play, my results suggest otherwise.

Pushups are a great core exercise and by changing the angles of movement you're able to hit the muscles differently and access more strength. If you dream of doing a five minute plank – and those people are out there, believe me – but can't imagine doing five pushups, time to turn off The Bachelor, get on the floor, and start banging out some reps.

The challenge in my book, Ultimate Warrior Workouts, was to see if you could do 100 pushups in four minutes. If you nail that one, see if you can hang with me on my newest four-minute challenge. (See video below).

Get Your Sprint On

There's something about running a good sprint. Maybe it connects us to what we were designed to do or reminds us that our bodies are built for hard work? All I know is it works.

Sprinting hits a ton of musculature, fires up fast twitch fibers, and burns fat like an inferno. Who wouldn't want to look like an Olympic sprinter anyway? Instead of plodding along on the treadmill like a zombie, get on the track and move!

If you haven't sprinted in a while, common sense is key. Going out for the first time since high school and trying to rip off ten 100-meter sprints will probably rip off both hamstrings instead. Just like you wouldn't throw 400 lbs. onto the bar for your opening bench workout, ease into the sprinting.

After a good 20 minute warm-up, hit six 10-yard sprints. The next day or two, see how you feel. If that was okay, rest two days and move the distance up to 20 yards and build from there. Continue to ensure you take a day of rest between workouts and gradually work up to 40 yards as a maximum distance, then learn to control your intensity.

So, the first few times you run 40's, start at 60% and undulate intensity according to your plan in the continuing weeks. Sprinting 40's will work your body like you can't imagine and have you thinking about those high school days (unless high school meant playing Nintendo and skipping gym class).

Six to eight sprints per workout a couple times a week (again, use common sense) is all you need.

The Wrap

The exercise suggestions above are my opinion. Like most opinions, I believe in mine and have seen them work for thousands of athletes, including many of the top performers in the world.

Granted, if there was a guaranteed "best" thing to do to produce muscle, strength, and confidence gains, we'd all be doing it and the Internet would be shut down. But research and countless hours of hands-on experience suggests that nothing works better than heavy hard work to pack on muscle and strip fat. So whatever your end fitness goal is, that seems like a great place to start.

Of course, if you'd rather spend your gym time hitting a hard set of planks while you dream about your post workout soymilk latte, go ahead. I suggest maybe you make that plank into a pushup if you really want to be a man.

After all, the late Jack LaLanne, the godfather of fitness who greatly influenced my decision to make my passion for fitness a career, banged out 1,033 push-ups in 23 minutes to set a world record.

1,033 pushups in 23 minutes? Doesn't that also mean he did a 23-minute plank?

Until next time – train like a man!

5 trucs pour bien conserver ses muscles

13 avril 2011 - La perte de muscles est une conséquence inévitable du vieillissement. Mais elle n’est pas irrémédiable. En effet, les personnes qui entrent dans la cinquantaine peuvent non seulement la combattre en alliant un bon exercice et une saine alimentation, mais elles peuvent même espérer en sortir plus fortes. Voici donc 5 trucs pour éviter de perdre de la masse musculaire.

L’exercice physique

La sarcopénie (ou sarcoporose) est un phénomène par lequel une personne voit sa masse musculaire diminuer au profit de sa masse adipeuse en prenant de l’âge. Cet état accélère la dégénérescence et la perte d’autonomie, en plus d’accroître le risque de maladie. L’une des façons de contrer la sarcopénie est de suivre un entraînement appelé « exercice contre résistance ».

1- Exercice contre résistance : utiliser son poids corporel

Selon une récente analyse d’études¹, les personnes sédentaires âgées de 50 ans et plus s’exposent à une perte musculaire annuelle de 0,18 kg (0,4 lb).

En clair, il s’agit de toute action où les muscles se contractent lorsqu’ils sont opposés à une résistance. Le soulèvement d’haltères au-dessus des épaules par les haltérophiles en est un bon exemple. Il va sans dire que cela ne convient pas aux 50 ans et plus, mais le principe peut être efficace s’il est bien adapté.

Une récente étude² montre en effet qu’un programme de 20 semaines permet d’augmenter d’environ 1 kg (2,2 lb) la masse musculaire maigre. Une autre étude³ publiée l’an dernier conclut que ce même programme permet d’accroître la force des muscles des bras et des jambes de 25 % à 30 %.

Ainsi, le poids corporel peut remplacer les haltères pour une variété d’exercices légers qui doivent être effectués idéalement 2 jours consécutifs ou plus par semaine, à raison de 10 à 15 répétitions par type d’exercice :

• flexion de jambes en position debout (squat);
• extension des bras (push-up en position modifiée);
• soulèvement du bassin en position couchée sur le dos, jambes fléchies (extension des hanches);
• se lever d’une chaise;
• certains mouvements de tai-chi et de yoga.

2- Étape suivante : les appareils et les poids et haltères

Une fois habituée à ce genre d’exercices, une personne peut opter pour des appareils ou des haltères appropriés, le tout sous la supervision d’un entraîneur, bien entendu, afin de :

• développer ses jambes;
• développer ses pectoraux;
• renforcer son dos.

L’objectif de l’exercice contre résistance est d’augmenter de façon progressive la taille, la puissance et l’endurance des muscles de toutes les régions du corps, dans le but de poursuivre la réalisation de tâches quotidiennes, tout en se donnant les moyens de conserver sa mobilité et d’éviter les accidents (ex. chute). Des études montrent aussi que ce programme accroît la densité minérale osseuse⁴, en plus d’aider à contrôler les taux de glucose sanguin⁵ chez les gens atteints de diabète de type 2.

L’alimentation

Il n’y a pas que l’exercice qui est bon pour la masse musculaire. L’alimentation aussi, rappelle le magazine Nutrition Action Newsletter dans un dossier⁶ spécial publié en avril 2011.

3- Des protéines à tous les repas

Plusieurs études ont révélé qu’en vieillissant, le corps nécessite plus de protéines pour fabriquer des muscles. Ces protéines sont brisées en acides aminés durant la digestion, ce qui induit la synthèse de protéines nécessaires à la fabrication des muscles.

Non seulement les personnes de 50 ans et plus ont besoin de plus de protéines, mais leur consommation doit aussi être étalée au cours d’une journée. Il est recommandé, à partir de la quarantaine, de manger des protéines issues de la viande rouge, de la volaille, du poisson, d’oeufs ou de produits laitiers à chacun des 3 repas (voir tableau ci-dessous).

Un groupe d’experts canado-américains établit cette quantité quotidienne à 0,36 g de protéines par livre de poids corporel. Par exemple, une personne de 68 kg (150 lb) devrait en manger 55 g.

4- Et de la leucine

La leucine est un acide aminé essentiel qui aide à mieux assimiler les protéines et qui joue un rôle important dans le métabolisme musculaire. Les récentes études évaluent l’apport optimal quotidien à environ 3 g de leucines par repas. On retrouve de la leucine, entre autres, dans la viande, les oeufs et les produits laitiers (voir tableau ci-dessous).

5- Des suppléments alimentaires?

La créatine est un acide aminé produit naturellement par le corps (environ 2 g par jour), que l’on retrouve dans la viande, la volaille et le poisson, à raison d'environ 5 g par kilo. Elle est aussi vendue sous forme de supplément alimentaire.

La créatine cause une augmentation de poids, car elle entraîne une augmentation de la masse musculaire chez la personne qui fait de l’exercice. Sans activité physique, il y aura gain de poids, mais pas de masse musculaire.

Les personnes qui s’entraînent et qui mangent suffisamment d’aliments qui en contiennent n’ont pas besoin de suppléments, affirme Darren Candow, de l’Université de Régina en Saskatchewan, dans le magazine Nutrition Action Healthletter⁶. Mais pour les autres, ils peuvent s’avérer utiles pour augmenter la masse musculaire.

Des sources de protéines et de leucines
Aliments	Calories	Protéines (g)	Leucines (g)
Viande et poisson
Poulet (100 g)	150	31	2,4
Porc (100 g)	240	26	2,2
Boeuf haché maigre (100 g)	260	26	2,0
Poissons et crustacés (100 g)	110	22	1,8
Légumineuses
Noix de soya (1/3 tasse)	230	20	1,6
Tofu (100 g)	150	16	1,2
Beurre d’arachide (2 c.)	190	8	0,5
Produits laitiers et oeuf
Fromage cottage (1/2 tasse)	80	14	1,4
Yogourt nature (175 g)	80	8	0,7
Lait (1 % ou écrémé)	90	8	0,9
Œuf (1)	80	6	0,5

*Données tirées du Nutrition Action Healthletter⁶.

Louis M. Gagné – PasseportSanté.net

1 Peterson M., Gordon P. Resistance Exercise for the Aging Adult: Clinical Implications and Prescription Guidelines. Am. J. Med. 2011; 124 (3): 194-198.
2 Peterson M, Sen A, Gordon P. Influence of resistance exercise on lean body mass in aging adults : a meta-analysis. Med Sci Sports Exerc. 2011;43(2):249-258.
3 Peterson M. Resistance exercise for sarcopenic outcomes and muscular fitness in aging adults. Strength Cond J. 2010;32(3):52-63. Pour consulter le résumé de l’étude: http://journals.lww.com [consulté le 13 avril 2011.
4 Maddalozzo GF, Widrick JJ et al. The effects of hormone replacement therapy and resistance training on spine bone mineral density in early postmenopausal women. Bone. 2007 May;40(5):1244-51.
5 Sigal RJ, Kenny GP et al. Effects of aerobic training, resistance training, or both on glycemic control in type 2 diabetes: a randomized trial. Ann Intern Med. 2007; 147(6):357-69.
6. Staying strong : how exercise and diet can help preserve your muscles, Nutrition Action Healthletter, avril 2011.