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16.11.2022

The best muscle food is prepared in your own kitchen

Preparing optimal meals for strength athletes and fitness enthusiasts is not just a matter of delivering enough protein. These meals are also preferably cooked in a real kitchen and contain as little as possible ready-to-eat ultra-processed foods from the food industry.

Study
Brazilian researchers at the Federal University of Maranhao got 2,433 teenagers aged 18-19 to squeeze a dynamometer with their hands - and thereby determined the teens' hand grip strength. On the same occasion, the Brazilians determined the diet of the teenagers on the basis of questionnaires.

Results
The more often the teenagers ate meals that someone had prepared themselves, the greater their hand grip strength.

Consumption of processed foods had no effect on hand grip strength. Examples of processed foods are cheese, canned vegetables, fish and fruit.

A larger intake of ultra-processed foods was associated with less muscle strength. Examples of ultra-processed foods are ready-to-eat foods such as bars, ice cream, candy, chips and hot dogs.

The table below has been simplified. Click on it for an integral version.

Conclusion
"Interventions to promote the development and preservation of muscle strength should include dietary recommendations", write the Brazilians.

Source:
Nutr J. 2022 Oct 22;21(1):66.

More:
How junk food robs you of your muscle strength 17.01.2022

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