All about fruitarianism with a long-term fruitarian, Lena

3K in Swimming in Pool

Today I doubled my distance in the pool and made unplanned 3000 m (3K) - 132 short lengths of 25 yards in over 1,5 hours. It is relatively slow, but very enjoyable. For the comparison, Olympic 2012 men made the half of it in around 15 minutes in freestyle, so I am about 3 times slower than those guys. One pro-club-swimmer girl from Oregon in my age, 39, made 3000m in under 50 minutes in a lake, and I needed additional 40 minutes! For some reason these long distance times for females were difficult to find on the net.

Breaststroke, my predominant style of choice, is the slowest of the main four anyway, I can use it well because my legs are much stronger then my arms: "70-80% of the propulsion in breaststroke comes from the legs", or less, according to other sources.

The main goals for me are just:

  1. coordinating my movements beautifully, 
  2. overcoming water resistance smartly (still needs improvement, probably always will), 
  3. maintaining stable speed, and symmetry (moving straight), 
  4. breathing through the nose only (it is my credo to reserve inhaling and exhaling through the mouth for emergencies only), 
  5. never going out of breath, 
  6. enjoying gliding and stretching the body in a line,
  7. not stopping,
  8. having plenty of power after finish (enough to repeat the distance).

The last one comes from the days in my 20-s when I used to swim deep into the sea without thinking about time and distance, and turned back to enjoy amazing views only after I felt I am able to swim back and some more, usually after an hour.

Yesterday I was not sure, what professional swimmers count as a lap, and it appears to me after a small research, that there is no consent on it, for the simplicity I call one length of a pool a lap. I was making 66 such laps daily, after 60 this September, following a suggestion of a pro-swimmer, but was doubting for a bit, whether he meant 132 laps, so I decided to make 2 miles next month or so. But today somewhere on the 30st lap I felt like going for 100 (1.5 miles), but after I finished those, I felt very energized, and went for 2 miles or 3 km, as I usually do in the ocean. I finished 132 laps in 1:31 and feel very happy, not tired at all.

My speed was rather constant on all parts of the swim, but some laps were unusual, ranging 37-43 seconds, most often they were 39-40. My turns are horrible for a normal swimmer, I don't use the walls to my advantage, but I started to stabilize myself with one leg on the wall on turns to push the lap button on my watch and to see clearly the time or the lap count. I have a good goggles with no-fog glass, but after several laps it is difficult to see the small numbers: the glass gets spotty.

Also, I don't put my head under the water deep enough to be faster (the stroke becomes very inefficient without submerging the head), because in waves it ensures me a smooth grasping of air every time, and I don't want to change my style just for the pool now, and I go easy on my hands, and fingers particularly, to use them for something else that requires precise movements - drawing, for example. I am also careful with my knee joints, because after overtraining for a half-marathon run I felt my knees since then, for a few years.

Before exercise I don't eat, and drink only small amount of filtered water infusion, but I wonder whether eating some fruit or drinking a juice - just getting some energy - would make my experience better. Living on fruit and seeds has many attractive sides, and one of them is the easiness to conserve energy for endurance. I don't know how it happens, but I don't feel as hungry now as after cold ocean water swim, and can eat my normal ration of fruit (I have been having oranges, apples, peaches and pears mostly these weeks) or nuts (walnuts, Brazil nuts, almonds and pistachios) in the afternoon or evening, all about 1500 food calories (Kcal). 

According to this calculator for various swim strokes by distance and time, I burned today over 400 calories in 91 minutes, and if you swim this style faster, you can burn etwa 771 Kcal.

Thank you for reading, have fun with movement!

Dalai Lama

Life is as dear to a mute creature as it is to a man. Just as one wants happiness and fears pain, just as one wants to live and not to die, so do other creatures.

Protein Structure, Cooked and Denatured Proteins

Proteins are chains of amino acids. The sequence of amino acids in a chain is known as the primary structure of a protein. The chains fold up to form complex three dimensional shapes. The chains can fold on themselves locally (secondary structure) and wrap around themselves to form a specific three dimensional shape (tertiary structure).

The secondary / tertiary structure of a folded protein is directly related to its function. For example, enzymes are proteins that catalyze reactions. They have binding sites that interact with other molecules. These binding sites are created through the folding of the amino acid chains that gives rise to the three dimensional shape of the enzyme.

Denatured Protein

Denaturation of proteins involves the disruption and possible destruction of both the secondary and tertiary structures. Since denaturation reactions are not strong enough to break the peptide bonds, the primary structure (sequence of amino acids) remains the same after a denaturation process. Denaturation disrupts the normal sheets in a protein and uncoils it into a random shape.

Denaturation occurs because the bonding interactions responsible for the secondary structure (hydrogen bonds to amides) and tertiary structure are disrupted. In tertiary structure there are four types of bonding interactions between "side chains" including: hydrogen bonding, salt bridges, disulfide bonds, and non-polar hydrophobic interactions. which may be disrupted. 

Proteins can be denatured through exposure to heat or chemicals. Denatured proteins lose their three dimensional structure and thus their function. 

Digestion of Proteins and Cooking

Protein digestion begins in the stomach, where the acidic environment favors protein denaturation. Denatured proteins are more accessible as substrates for proteolysis than are native proteins. The primary proteolytic enzyme of the stomach is pepsin, a nonspecific protease that is maximally active at pH 2. Thus, pepsin can be active in the highly acidic environment of the stomach, even though other proteins undergo denaturation there.

Heat disrupts hydrogen bonds and non-polar hydrophobic interactions. This occurs because heat increases the kinetic energy and causes the molecules to vibrate so rapidly and violently that the bonds are disrupted

Foods are cooked to denature the proteins to make it easier for enzymes to digest them. Cooking food denatures some of the proteins in it and makes digestion more efficient. Heating to denature proteins in bacteria and thus destroy the bacteria. Apple