Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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20.09.2014 |
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Meat is suitable for post workout nutrition
Despite studies [J Int Soc Sports Nutr. 2013 Dec 3;10(1):53.] in which total protein intake turned out to be more relevant than timing, pre- and post workout nutrition are still important elements of strength athletes' dietary strategy. But if protein shakes are starting to come out of your nose, then Italian sports scientists have some good news for you. This month in Nutrients they publish a human study which shows that strength athletes can also use lean meat for post workout nutrition.
Study
Half of the subjects ate 135 g lean beef half an hour after working out. The meat, which was tinned, contained 20 g protein and 1.7 g fat.
Slimmer, more muscled, stronger
Conclusion
"The consumption of beef protein from tinned meat could be considered a nutrition strategy in addition to other proteins or amino acid supplements, useful for guaranteeing high essential amino acids availability close to exercise", the researchers write. "Tinned meat is more digestible than other meat sources (e.g., steak), does not generally cause any gastrointestinal distress and its consumption is also practical. The use of meat as a supplement should not exceed two or three times per week, according to general dietary guidelines that recommend a moderate consumption of red meat."
If you want to eat fresh rather than tinned meat in association with your workout, you'd do best to eat the meat at least an hour before you train, is the Italians' advice, based on data from other studies.
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