ergo-log.com

Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "

about us

/

contact

/

01.11.2017


This is how exercise and protein reinforce each other's effect on fat percentage and muscle

This is how exercise and protein reinforce each other's effect on fat percentage and muscle
If you want to tone up you'll have to a. get more exercise (preferably resistance training) and b. eat more protein. Nearly everyone who goes to a gym can tell you that these two factors have a mutually reinforcing effect on each other, but only recently have scientists started to discover this. American nutritionists published a study in the Journal of the Academy of Nutrition and Dietetics which shows exactly how much effect protein consumption and physical exercise have.

Study
The researchers analysed data on 8,298 women aged 50-79. They knew how much exercise the women got each week, and how many grams of protein they consumed daily. The researchers divided the women into five equal-sized groups – quintiles – based on both their protein intake and their exercise.

This is how exercise and protein reinforce each other's effect on fat percentage and muscle
The quintiles for protein intake are shown below.

We were unable to work out how much exercise the women in each quintile got as that information is not in the article.

Results
The more protein the women consumed, the lower their fat percentage and the higher their lean body mass. The researchers discovered a similar relationship for exercise. They also discovered that protein intake and exercise strengthen each other's effect on body composition.

The positive effects of protein only become noticeable when about 2 g protein per kg bodyweight are consumed daily.


This is how exercise and protein reinforce each other's effect on fat percentage and muscle


This is how exercise and protein reinforce each other's effect on fat percentage and muscle


Conclusion
"While it is known that protein supplementation increases muscle mass in the presence of exercise (particularly resistance training) or physical activity, this is the first study to demonstrate a cross-sectional association between habitual activity levels on lean mass in postmenopausal women within a range of usual dietary protein intakes," the researchers wrote. "Protein's positive association with lean mass, as well as the additive effect of physical activity, was observed regardless of BMI category."

"These results suggest that dietary protein's association with lean body mass is maximized when combined with physical activity at or above the minimum American Heart Association recommendations."

"Future research should consider physical activity level as a modifier when relating dietary protein intake to body composition and health outcomes."

Source:
J Acad Nutr Diet. 2017 Feb;117(2):192-203.e1.

More:
Protein requirement of over 65s is higher than you think 19.08.2017
Best diet to prevent muscle loss contains lots of protein but also lots of antioxidants 17.07.2017
Elderly muscles need more protein 21.08.2014

Archives:
Protein


Strength training + glass of milk + tablespoon leucine = more muscle
You do resistance training and you want to build muscle, but you can't be bothered with all those fiddly protein shakes. Why not just add 4 g leucine to a big glass of milk or yoghurt after your workout?

Extra meat makes strength training more effective
People over 60 who do weight training will be slimmer and more muscular if they eat 150 g lean meat daily.

Getting older? Extra leucine boosts anabolic stimulus of proteins
A couple of grams of leucine boosts the growth stimulus that protein-rich meals provide to muscle tissue. At least, in elderly people.