Protein
Proteins are a source of energy and glucose, and they are the building blocks of most body structures. During a training your muscles get exhausted and slightly damaged. That’s why your body needs extra protein after a hard workout. By taking extra protein, the muscles can recover and build up quickly.

Protein sources
Protein in foods do not become body protein directly. Instead, they supply the amino acids from which the body makes its own proteins. Enzymes in the body breakdown the proteins into amino acids, so that they can be easily digested.

Proteins are derived from foods. For example from milk products, eggs, chicken, fish, soya, tempe and tofu. Proteins in our food can be plant or animal derived.

Animal proteins
These protein are animal derived and are a source of high quality amino acids.
For example:
· Milk products
· Cheese
· Meat
· Chicken
· Fish
· Eggs


Plant proteins
These are derived from plants and contain a less quality of amino acids.
· Grain products
· Legumes
· Soybeans
 

We from M Double You only use the most important sources of proteins, namely:
· Milk proteins
· Whey proteins
· Egg proteins
· Soy proteins
In the text below we explain these different types of proteins.

Whey protein
This is the most purest form of protein. Whey Protein is easily digested and therefore suitable for people with a slow metabolism.

Whey protein can be separated in three different groups:
· Concentrate
· Isolate
· Hydrolisate
The more often the protein is filtered the more clearer it is. Lactose and fats are filtered out, so you’re left with only high-quality amino acids. The clearer the protein, the quicker the absorption, the faster the recovery. When you don’t provide your muscles with the needed proteins you often have to wait an extra day for total recovery.

WPH = hydrolisate
WPT= Isolate
WPC= Concentrate

Milk protein
Also known as calcium caseinate. Milk proteins are often difficult absorbed and digested, becausethey contain lactose. Lactose is a disaccharide, a carbohydrate that first has to be broken down before it can be absorbed.

Soy protein
This is a plant derived protein and is easily digested.
Contains a high dose of BCAA’s and glutamine.

How do you recognize a slow or quick metabolism?
How do you recognize a slow metabolism? You can recognize a slow metabolism trough easy weight gaining and having continuously problems with losing weight.

How do your recognize a fast metabolism? You can recognize a fast metabolism trough losing weight quickly, often unwanted, and gaining weight difficult.Milk proteins are very suitable for people with a fast metabolism. They take longer to digest and are more difficult to absorb, because of this you can train longer and you have a better endurance.

Amino Acids
The building blocks of our muscles are amino acids. Amino acids provide an important part with growing lean muscle tissue and providing a good performance. They also increase the endurance, delay the ageing process, transport fatty acids and are important for the release of hormones.

Amino acids can be divided in two groups:
One group that the body either cannot make at all or cannot make in sufficient quantity to meet its needs:

The essential Amino Acids are:
Histiden
Isoleucine
Leucine
Lysine
Methione
Phenylalanine
Threonine
Tryptophan
Valine
One group that the body can synthesize for itself.

The Nonessential Amino Acids are:
Alanine
Arginine
Asparagine
Asparagine
Aspartic acid
Cysteine
GLutamic acid
Glutamine
Glycine
Proline
Serine
Tyrosine.

Isoleucine, Leucine and Valine are a special group of amino acids, they are branched chain amino acids (BCAA’s). BCAA’s are a fundamental part of the muscle tissue.

Sometimes a nonessential amino acid becomes essential under special circumstance. For example, the body normally uses the essential amino acids phenylalanine to make tyrosine (a nonessential amino acid). But if the diet fails to supply enough phenylalanine, or if the body cannot make the conversion for some reason, then tyrosine becomes conditionally essential.

For good muscle building it is important that there is a sufficient amount of these amino acids available in the body. Amino acids inhibit exhaustion, discharge toxins in our body, increase endurance, delay the ageing process and transport fatty acids.

They play an important role with providing the muscles of creatine, a muscle building substance. And they also stimulate the formation of glucagon. Glucagon stimulates the release of glucose from glycogen, which makes the blood sugar lever rises.
 

There are different types of carbohydrates. The dietary carbohydrate family includes the simple carbohydrates (the sugars) and the complex carbohydrates( the starches and fibers).

Monosaccharides - single sugars: glucose, fructose and galactose
Disaccharides - sugars composed of pairs of monosacharides: maltose, sucrose, lactose
Oligosaccharides - complex carbohydrates: maltodextrines
Polysaccharides -large molecules composed of chains of monosaccharides: glycogen, starches, fibers.

The simple carbohydrates.
Provides your body, for a short period of time, of energy. If you are going to eat simple carbohydrates choose for the natural ones, the ones that come from fruit. Take the fruit sugars by preference with your breakfast or directly after your training for a quick fill up of your glycogen stores.

Sugars that are added (like in cake, chocolate, candy, ice cream etc.) have to be restricted as much as possible. These sugars are responsible for a quick rise and fall of your blood glucose levels, due to this you are saturated for a short period of time. The best thing to do is to avoid these types of sugars, choose for complex carbohydrates, like starches and fibers.

 

Complex carbohydrates
Provides your body, for a long period of time, of energy.

Complex carbohydrates first have to be hydrolyzed before they can be absorbed by the body. Due to this you have more energy and you are longer satiated for a longer period of time and your cravings for bad snacks will decrease.
A benefit of complex carbohydrates is that they are often rich in fibers and fibers enhance the health of the large intestine.

Examples of complex carbohydrates are: Wholegrain bread, bran cereals, potatoes, rice, pasta, legumes, vegetables and fruits.

Fibers
Fibers are the structural parts of plants and thus are found in all pant-derived foods (vegetables, fruits, grains and legumes). People cannot digest these fibers, that’s why they don’t provide us energy.

Most fibers are polysaccharides (complex carbohydrates). The difference between fibers and starch is that starch can be digested and fibers cannot. But some fibers can be broken down by the bacteria in our digestive track.


Soluble fibers
Fruit (apples and citrus), oats,
barley, legumes - Delay GI transit.
- Delay glucose absorption.
- Lower blood cholesterol. 

Insoluble fibers
Wheat bran, corn bran, wholegrain
breads, cereals, vegetables. - Accelerate GI transit.
- Increase fecal weight.
- Slow starch hydrolysis.
- Delay glucose absorption.
 

Health effects of dietary fibers:
Fibers reduce the risk of developing obesity, due to there bulk-inducing effect. They provide satiety and delay hunger.
Food rich in soluble fibers can lower your blood cholesterol. The fibers can bind with cholesterol and because of this the cholesterol cannot be absorbed in the bloodstream.
They can help prevent colon cancer, due to the fermentation of resistant starch and fiber in the colon, which lowers the pH. A lower pH is associated with decreased colon cancer risks.
Fibers can reduce the risk of diabetes. They delay the transit trough the GI tract, glucose absorption is slowed, and this helps to prevent the glucose surge and rebound that seem to be associated with diabetes onset.
Furthermore, fibers will keep your intestines healthy. The healthier the intestinal walls the better they can protect you against unwanted constituents.

The dietary guideline for fibers is to eat at least 30-40 grams a day.

The Lipids
A healthy diet contains fat, this because fat provides the fat-soluble vitamins A, D, E and K. Fat also provides energy, insulate against temperature extremes, protect organs against shock and helps the body to use carbohydrate and protein efficiently.

What about the good en bad fats?
There are different kinds of fats:

Saturated fats
Also known as the ‘bad’ fats (hard fats found mainly in animal products such as red meat, butter and full-fat cheeses). These fats can raise the LDL cholesterol. LDL cholesterol can build up in the arteries and causes plaque. Due to this the arteries restrict blood flow, which can increase the risk of coronary heart diseases.

Products that contain saturated fats:
Butter
Solid fats
Margarine
High-fat cheese
Whole milk
Whipped cream
Snacks (pastry, cookies)
Chocolate

 

Trans fats
Trans fats are unsaturated fats but they are even worse for your health then saturated fats. Trans fats can be formed during a process called hydrogenation that’s used by food manufacturers to improve the stability of vegetable oils and to convert liquid oils into the solid fats needed to get the right consistency in foods such as cakes and pastries.An exception is CLA, this trans-fatty acid has a positive influence on our health.
In comparison with former days, products contain less trans fats due to new ingredients and techniques. Hydrogenated fats must be declared on the label so if a product contains hydrogenated fats, it may contain trans fats. Look out for the words partially hydrogenated on food labels these products may also contain trans fats.

Unsaturated fats
Also known as ‘good’ fats. Using unsaturated fat instead of saturated fats can lower your blood cholesterol level, even when energy and fat intakes remain the same!
Fish and other marine animals are rich in omega 3 fatty acids, which are unsaturated. When you eat fish at least once a week you can lower your blood cholesterol and the risk of coronary hearth diseases.

It is very easy to see if a product contains unsaturated fat. If the fat is liquid at room temperature it is mainly unsaturated. You can also view the nutrition facts on the etiquette of a product.

Products that contain unsaturated fats:
All kinds of oils, like sunflower oil, olive oil and corn oil.
Diet margarine
Salad dressing (oil based)
Fish
Avocado’s
 

Cholesterol
Blood carries lipids to various sites around the body for energy, insulating against temperature extremes, protecting against shock, an building cell structures.

The problem is that fat alone cannot be transported trough the watery bloodstream. Your body solves this problem with transport vehicles for fats, also known as lipoproteins. The body makes different types of lipoproteins distinguished by their size and density. Each type contains different kinds and amounts of proteins and lipids, the more lipids, the lower the density and the more proteins, the higher the density.

Good vs. Bad cholesterol

LDL (bad cholesterol/ Low-Density Lipoproteins)
Contains mostly cholesterol and little proteins and fats. High levels of LDL can pile up in the blood vessel walls as plaque this causes atherosclerosis. The progressive buildup of plaque can seriously impede blood flow through an artery. When progression of atherosclerosis in the coronary arteries restricts blood flow and damages the hearth muscle, coronary heart disease, or CHD, develops. In most cases high levels of LDL cholesterol are caused by a high intake of saturated- and trans fats.

HDL (good cholesterol/ High-Density Lipoproteins)
Also known as the good cholesterol, because it doesn’t transport cholesterol to the cells, it carries the remains of LDL cholesterol and other lipids from the cell back to the liver for recycling or disposal.

High levels of HDL cholesterol can prevent the formation of plaque in the blood vessel walls, this can reduce the risk of coronary hearth diseases.

De liver takes care of the balance between de level of cholesterol in the blood and the synthesis of cholesterol. This balance can be disrupted trough smoking, low physical activity and eating to much saturated- and trans fat. For a normal ratio between LDL and HDL cholesterol it’s important to eat little saturated fats and to choose healthy products that exist mainly or totally of unsaturated fats.