in exercise, is it really true that "no pain, no gain"?

[Rachel_Dawes]

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And I really doubt that the average american eats too much protein. I’ve read some stuff on that and the numbers are pretty low. Fibre is really only necessary for your crap and to prevent blood sugar spike and if you’re avoiding sugar that shouldn’t be a problem anyway.

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<p>I guess there is a difference between what I’ve been reading and what you’ve been reading. </p>

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A recent American Dietetic Association position paper reported that most of us don’t even come close to the recommended intake of 20 grams to 35 grams of fiber a day. Americans’ mean fiber intake is about half that --14-15 grams a day… Eating a higher-fiber diet has been shown to lower blood cholesterol levels, improve and prevent constipation, and slow digestion. And according to Barbara Rolls, PhD, author of The Volumetrics Eating Plan, fiber can help us eat less – and lose weight.

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<p>from WebMD [Why</a> You Need More Fiber](<a href=“http://www.webmd.com/diet/features/why-you-need-more-fiber]Why”>http://www.webmd.com/diet/features/why-you-need-more-fiber)</p>

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Long heralded as part of a healthy diet, fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation.

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<p>[Fiber:</a> Start Roughing It! - What Should You Eat? - The Nutrition Source - Harvard School of Public Health](<a href=“http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fiber-full-story/index.html]Fiber:”>http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fiber-full-story/index.html)</p>

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The amount of protein you require depends on your weight and your daily caloric intake. Most Americans consume more than enough protein in their daily diets…

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<p>from WebMD [Will</a> Eating More Protein Help Your Body Gain Muscle Faster?](<a href=“http://www.webmd.com/fitness-exercise/news/20020529/will-eating-more-protein-help-your-body-gain-muscle-faster]Will”>http://www.webmd.com/fitness-exercise/news/20020529/will-eating-more-protein-help-your-body-gain-muscle-faster)</p>

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Protein is found in many foods ranging from vegetables to animal products. Many beans (eg. Soya) contain equal or more protein than beef. All legumes, nuts and seeds have vast quantities of protein. By eating a variety and combining these plant products your Recommended Dietary Allowances (RDA’s) for all essential amino acids will be met.</p>

<p>Contrary to common misbelief, all amino acids are obtainable from plant sources. The plant foods that are high in protein also have vast quantities of other essential vitamins and minerals.

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<p>from [How</a> Much Protein Should be in Your Diet? - Diet-and-Health](<a href=“D&H : Sculptez votre corps naturellement”>D&H : Sculptez votre corps naturellement)</p>

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The average American eats about twice as much protein than what is actually required… Plant-based proteins, like that found in soy, lowers LDL cholesterol and raises HDL (the good) cholesterol. This prevents the build up of arterial plaque which leads to atherosclerosis (hardening of the arteries) and heart disease, thus reducing the risk heart attack and stroke. The amount and type of protein in your diet also has an important impact on calcium absorption and excretion. Vegetable-protein diets enhance calcium retention in the body and results in less excretion of calcium in the urine. This reduces the risk of osteoporosis and kidney problems.

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<p>from [Bodybuilding.com</a> - Maia Appleby - High-Protein Diets: Are You Losing More Than Weight?](<a href=“BBcom Membership – Bodybuilding.com”>BBcom Membership – Bodybuilding.com)</p>