Submitted by Jill Horn
The premise is that adults over the age of 35 start to lose muscle mass and metabolism slows making it more difficult to maintain a healthy weight once someone reaches that age. This study differs from previous studies in that is was conducted over a 6 – month period instead of only 12 weeks.
The subjects in the study were divided into 2 groups. The control group did a strength training workout and then consumed no protein shake after the workout. The experimental group did the same strength training workout as the control group but did drink a protein shake within one hour of completing the workout. Both groups lost fat and gained muscle. Subjects who consumed the post-exercise protein drink gained about 25 percent more lean weight and lost 50 percent more body fat. This observation reconfirms the finding that supplying the body with extra protein and carbohydrate following a combined strength/endurance exercise session promotes the addition of lean tissue and the loss of body fat. At present, it is thought that provision of protein after exercise increases the rate muscle proteins are made, which increases the amount of muscle over time.
The protein shakes consumed in this study are given as recipes so you can try them for yourself. They are very tasty too.
1 comments:
For dedicated weight lifters, the goal is about 1 gram of protein per lb of body weight every day. This is a lot of protein! For those that are working moderately, it is still advised, as confirmed by the study above, to increase daily protein intake with the most important time period being 1 hour after the intense exercise is over.
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