Protein at Each Meal is Required for Muscle Growth

Research has shown that it’s important to eat protein at each meal. Many Americans eat a diet that consists of little to no protein for breakfast. This is followed up with a small portion of protein at lunch and an overabundance of protein at dinner. In fact, as long as they get their recommended dietary allowance of about 60 grams, it’s all good, right? Not according to research from a team of scientists led by muscle metabolism expert Doug Paddon-Jones, PhD, of the University of Texas Medical Branch at Galveston (UTMB). This research shows that the typical cereal or carbohydrate-dominated breakfast, a sandwich or salad at lunch and overly large serving of meat/protein for dinner may not provide the best metabolic environment to promote healthy aging and maintenance of muscle size and strength.

“The study, in the Journal of Nutrition, shows that the potential for muscle growth is less than optimal when protein consumption is skewed toward the evening meal instead of being evenly distributed throughout the day.”

Doug Paddon-Jones, PhD

Age-related conditions such as osteoporosis (bone weakening) and sarcopenia (muscle loss) do not develop all of a sudden. The researchers believe rather, that they are gradual processes triggered by poor lifestyle habits starting in early middle age.

Review of Research

The UTMB researchers provided volunteers with a generous daily dose of 90 grams of protein a day; consistent with the average amount currently consumed by healthy adults in the U.S. Very active individuals may benefit from a slightly higher protein intake. For the majority of adults, additional protein will likely have a diminishing positive effect on muscle metabolism says the researchers. Just as important, any less may fail to provide support for optimal muscle metabolism.

When study volunteers consumed the evenly distributed protein meals, their 24-hour muscle protein synthesis was 25 percent greater than subjects who ate according to the skewed protein distribution pattern.

An Eating Strategy for Protein

“Usually, we eat very little protein at breakfast, a bit more at lunch and then consume a large amount at night. “So we’re not taking enough protein on board for efficient muscle building and repair during the day, and at night we’re often taking in more than we can use, says Paddon-Jones.”

A more efficient eating strategy for building muscle and controlling total caloric intake would be to shift some of the extra protein consumed at dinner to lunch and breakfast.

“You don’t have to eat massive amounts of protein to maximize muscle synthesis. You just have to be a little more thoughtful with how you apportion it,” Paddon-Jones said. “For breakfast consider replacing some carbohydrate, particularly the simple sugars, with high-quality protein. Throw in an egg, a glass of milk, yogurt or add a handful of nuts to get closer to 30 grams of protein. Try doing something similar to get to 30 grams for lunch, and then moderate the amount of protein for dinner. Do this, and over the course of the day you will likely spend much more time synthesizing muscle protein.” Eat healthy and stay strong with Jefit.

Reference

Madonna M. Mamerow, Joni A. Mettler, Kirk L. English, Shanon L. Casperson, Emily Arentson-Lantz, Melinda Sheffield-Moore, Donald K. Layman, and Douglas Paddon-Jones, Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults, J Nutr. 2014 Jun; 144(6): 876–880. Published online 2014 Jan 29. doi: 10.3945/jn.113.185280

The Health Benefits of Strength Training

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Many younger people engage in strength training for reasons of vanity rather than possible health benefits. Some people probably also believe that aerobic exercise trumps strength training when it comes to those health benefits. Well, both are important, and need to be performed regularly to receive any of the benefit we’re about to discuss. The best exercise though is the one that you end up doing most often.

How Many Days a Week Should I Be Strength Training?

The sweet spot is 2-3 sessions a week to obtain all the health benefits of strength training. One strength session a week is enough to maintain the strength that you have. An individual can experience gains in about 4 to 6 weeks if new to strength training.

What are the Health Benefits of Strength Training?

Helps Preserve Muscle Tissue. As you reach your fourth decade you experience hormonal changes that result in loss of lean muscle tissue. The loss of muscle tissue is even more pronounced after age 75. Other factors like stress and lack of sleep can disrupt the body even more. When this occurs, your body produces more cortisol, a stress hormone. The best way to offset this loss is to engage in a regular strength training program, 2-3 times a week. Strength training, if used properly, is like a magic pill. Researchers at Wake Forest University studied overweight adults who were in their 60’s. The study showed participants who lost weight and engaged in strength training lost less lean muscle mass than those who shed pounds through aerobic training.

Increases Strength. As you age, you lose strength, its that simple like taxes and death! Your strength levels peaks between 25-30 years old. Following that, it’s a downhill battle for most to hang on to that strength. Research studies have shown that strength can be reduced up to 40% by the time a person reaches age 70. By the time you hit age 75, you have about half of the muscle mass you had in your twenties.

In physically inactive people, there is a loss of about 3-5% of muscle mass per decade and a parallel decline in muscle strength, after age 30. As a result, the average person will lose 1/2 pound of muscle per year between age 30-60. This equates to about a loss of 15 pounds of muscle!

Builds Strong Bones. Strength training has been shown to increase bone mineral density. As weights are lifted, the tendons that are connected to bone, get “pulled-on” in the process. This constant pulling, over time, is what builds strong bones. This is a good thing because after age 40, you start to lose 1% of your bone density per year.

Helps Control Body Fat. A study in the journal Obesity reported that strength training helped adults become slimmer. Losing muscle reduces your metabolic rate. You feel like you’re not eating at times but still have difficulty losing weight. In turn, you see an increase in body fat. Regular bouts of strength training will preserve muscle mass and and to some extent, metabolic rate, and this with proper intake, will prevent body fat levels from rising out of control.

Hopefully, some of these statistics opened up your eyes a bit more regarding the benefits of strength training. Strength training a few times a week, is something you can do for yourself that always pays back strong dividends. Try the Functional Strength program featured on the Jefit app to help you build muscle mass. Stay Strong!

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