Are you getting enough protein?

Protein important to repairing, rebuilding muscle tissue


By Marnie Walth, Bismarck Tribune

May 24, 2017

“One of my favorite wellness tips from my sister, Sherri, a sports nutrition guru, is to drink chocolate milk after a race or a hard workout. There’s nothing particularly extraordinary about chocolate milk other than it’s a delicious, convenient delivery system for what my body needs to repair and rebuild depleted muscle tissue — carbohydrates and protein.

Lowfat chocolate milk inexpensively delivers what expensive sports recovery drinks try to do — a drinkable four-to-one ratio of carbohydrate and protein grams. The 4:1 punch precisely provides the right dose of carbohydrates needed to transport sugar into muscles, where it becomes glycogen (energy storage) and protein to stimulate muscle repair and growth.

…There is perhaps less understanding around protein and its role in maintaining key body functions. In addition to building and repairing muscle tissue, protein is key to making enzymes, hormones and other body chemicals and is a building block of bones, cartilage, skin and blood.

Warning signs that you’re not getting enough protein include low energy, slow muscle recovery after exercise, hair loss, reduced strength, declining bone density and a weakened immune system.”

Read more about the RDA and protein-rich foods

Caregivers having the guts to do so, find a balance

How Do We Balance Autonomy and Risk for Older Adults?

Finding that balance takes guts, as caregivers often learn

“Georgia Dyson of St. Paul, Minn., died in March after suffering the gradual shrinkage of her world. Through it all, ‘she always relished her independence,’ her daughter Christine Dyson Dahn said.

Over Dyson’s 84 years, her spine twisted in two directions from degenerative scoliosis. She had cataracts, high blood pressure and congestive heart failure. She endured a double bypass heart operation, a mitral valve repair, a pacemaker, two hip replacements, a catheter, a hearing aid, dentures and, as you can imagine, periodic depression.

Linda Irgens has advocated for more independence, even though it brings risk for her father, Richard “Papa Dick” Irgens. (Photo by D. Browning)

Despite all of that — and despite some misgivings about Dyson’s safety — family members did whatever they could to support her, insisting at each crossroads that she be allowed to get back to her routines.

‘We wanted to respect that fire in her, but we worried about her,’ Dahn said. ‘What if she went out in her wheelchair and got hit by a car?’

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