Additional Protein Enhances Strength and Muscle Mass With Resistance Training

March 24, 2018 Tim Diet & Nutrition Comments Off on Additional Protein Enhances Strength and Muscle Mass With Resistance Training
Disclosure: Links to other sites may be affiliate links that generate us a small commission at no extra cost to you.

A study recently published in the British Journal of Sports Medicine concludes that protein supplementation is beneficial for those who partake in resistance training – for both increased strength and muscle mass. Individuals who took part in prolonged bouts of resistance training and who took in above average amounts of protein obtained the best results. Protein, one of the three primary macronutrient groups, is key to tissue repair, muscle protein synthesis, and other important processes of the body.

Consuming extra protein to support strength training has been recommended by many for years, of course, but this study (which is a meta-analysis based on many other studies) further reinforces the point with scientific evidence.

Perhaps most interesting is the conclusion that total dietary protein intake beyond 1.6g/kg/day does not show additional benefits. This is considerably lower than some trainers recommend. For a 200 pound person this would equate to only about 145 grams of protein per day. However, this is still significantly more than the Recommended Daily Allowance (RDA) of protein for the average healthy adult.

Secondly, the study notes that older trainees require more protein for a similar response when compared to a younger trainee: “Older individuals are anabolically resistant and require higher per-meal protein doses to achieve similar rates of MPS (Muscle Protein Synthesis).” If you are older, you must eat more protein to get the same effect.

As such, we recommend that when strength training, be sure to get adequate amounts of protein – and certainly more than the RDA amount for your weight and age, to see the best results.

Fit At Midlife Bottom Line:
Research results show

  • Results of resistance training can be maximized by increasing total dietary protein intake to 1.6g/kg/day.
  • Protein intake beyond those levels show minimal benefits
  • Older trainee’s bodies cannot utilize protein as well, and may benefit from additional protein compared to younger trainees

References

Related Articles

No Picture
Diet & Nutrition

Macronutrients and Calories

September 9, 2018 Tim Diet & Nutrition Comments Off on Macronutrients and Calories
Disclosure: Links to other sites may be affiliate links that generate us a small commission at no extra cost to you.

To lose 1 pound of body fat you must have a caloric deficit of 3,600 calories. This can be accomplished by a daily caloric deficit. For example, by consuming 360 calories less than what you need, every day for 10 days you could expect to lose 1 pound. Let’s talk about the three main categories of macronutrients – fat, protein, and carbohydrates. These are the nutrients your body needs in large quantities – for energy and maintenance of cells in the body. The fundamental principle of all weight loss is a deficit in calories. You’ve go to burn more calories than you eat. Your body’s base metabolic needs and physical activity burn the calories you take in. So it’s simple [Read more …]