TRAVEL SAFELY!

NYT: WHAT IT TAKES TO PAY OFF SLEEP DEBT

STUDY SAYS MODERATE AMOUNTS OF PROTEIN BUILD MUSCLE BEST

TRAVEL SAFELY!

Travel safely for Thanksgiving break with these tips:

1. Tell family or friends your travel route and expected arrival time.

2. Keep your luggage under your control until you check in.

3. Make sure your cell phone is fully charged before you leave.

4. Check as much luggage as possible to keep your hands free.

5. Wait near other people and stay in well lit areas.

NYT: WHAT IT TAKES TO PAY OFF SLEEP DEBT

Chronic sleep deprivation is a given for most Americans, and for many college students. But recent studies suggest that paying off sleep debt takes more than sleeping in on weekends. One 2008 study found that when subjects slept four hours a night over five days and then slept eight hours a night over the following week, they still had small cognitive impairments a week later--even though they did not report feeling sleepy. You can read the full article here. Or click here to learn more about strategies to get a good night's sleep.

STUDY SAYS MODERATE AMOUNTS OF PROTEIN BUILD MUSCLE BEST

A recent study by researchers at the University of Texas found that bigger protein servings at meals did not produce more muscle. Study subjects consumed either 4-ounce or 12-ounce portions of beef, and results showed that the larger protein serving failed to produce any additional muscle gains.  Rather than aiming for a large intake of protein, researchers suggested that people interested in “bulking up” focus on shifting some of their dinner portion of protein to breakfast. The researchers suggested that having a moderate portion of protein at breakfast and lunch, followed by a somewhat smaller amount of protein at dinner could boost muscle protein synthesis over the course of the day. Click here to read more about the study. Visit our sports nutrition page to learn more about nutrition for sports performance.