ergo-log.com

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

about us

/

contact

/

25.03.2014


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 Australian sports scientists at Deakin University discovered.
People over 60 who do weight training will be slimmer and more muscular if they eat 150 g lean meat daily Australian sports scientists at Deakin University discovered.

The researchers exerimented with 100 women aged between 60 and 90. All of the women trained for four months, doing a weights workout twice a week. Each strength training session lasted one hour, including the warm-up and cool-down. In addition all of the women took 1000 IE vitamin D3 daily.

The researchers divided the women into two groups. One group ate a protein-rich meal that included about 80 g lean meat [RT+meat] twice a day, the other group ate more traditional meals containing large amounts of carbohydrates [CRT] twice a day.

The figure below gives an idea of the diets that the two groups followed. In terms of calories both diets were the same, but the women in the RT+meat group got more of their energy from protein and consumed more zinc than the women in the CRT group.


People over 60 who do weight training will be slimmer and more muscular if they eat 150 g lean meat daily Australian sports scientists at Deakin University discovered.


The women in the RT+meat group built up 500 g more lean body mass than the women in the other group in the four months that the experiment lasted.

What's more, the women in the RT+meat group lost 500 g more body fat, and they gained noticeably more muscle strength than the women in the other group.


People over 60 who do weight training will be slimmer and more muscular if they eat 150 g lean meat daily Australian sports scientists at Deakin University discovered.


The researchers observed no effects of the meat-rich diet on the cholesterol levels or concentration of inflammatory proteins in the women's blood. One exception was the concentration of the inflammatory protein interleukin-6. The concentration of interleukin-6 decreased in the RT+meat group.

The IGF-1 level also rose in the RT+meat group.


People over 60 who do weight training will be slimmer and more muscular if they eat 150 g lean meat daily Australian sports scientists at Deakin University discovered.


"From a public health perspective, these findings indicate that the elderly require a higher dietary protein intake to maximize the anabolic response to resistance training, and lean red meat can be safely used to modestly increase dietary protein in older people", the researchers conclude.

The study was funded by, among others, Meat and Livestock Australia Ltd [mla.com.au], an organisation that represents the meat branch down under.

Source:
Am J Clin Nutr. 2014 Apr;99(4):899-910.

More:
Portion of meat post workout stimulates muscle growth 04.04.2013
Survival tip: eat chicken instead of beef 23.04.2012
What happens if you go on a meat-only diet for a year? 23.07.2010