Muscles are built with amino acids from protein, but as people age and consume less protein this metabolic mechanism can become less efficient. The recommended daily allowance (RDA) for healthy adults is currently 0.8 grams per kilogram of body weight a day, or around 62 grams for a 170 pound person. A study published in the American Journal of Physiology – Endocrinology and Metabolism suggests older adults might need more to support muscle mass.
Researchers assigned 20 healthy men and women between the ages of 52 and 75 to consume the current RDA spread evenly across breakfast lunch and dinner or with the protein distribution weighted towards dinner, which is a more typical eating pattern. These programs continued for 4 days.
During this same period, other subjects consumed 1.5 grams of protein per kg of body weight evenly portioned between meals or weighted toward the evening meal. That’s 115.5 grams for the same 170 pound person. Although protein distribution didn’t have a major impact, the total amount of protein consumed did with the larger portion increasing whole body net protein balance along with muscle protein synthesis.
True Strength Moment: Because increased muscle mass can play a role in maintaining a greater level of fitness and healthier body weight, these protein suggestions might be a good fit for older active adults. Experiment with different portion sizes and timing strategies to find the right fit for your needs.
Strong legs can give team sports athletes and other competitors an edge over weaker players. You’ve probably worked a number of different exercises on leg day during the off-season, and a study published in the International Journal of Sports Medicineoffers a surprisingly simple strategy for strengthening the knee extensors.
Researchers had 22 men walk downhill on a treadmill at a pace of 5 km per hour (3.1 MPH) for 40 minutes. The 28 degree angle increase body load by 10%. Training took place once weekly for a month. This low-intensity routine increased eccentric torque by an average of 24%, concentric torque 12% and isometric torque by about 13%.
True Strength Moment: This just goes to show that an effective leg day doesn’t have to leave you wobbly. Most subjects felt the effects of the first session, but reported little to no discomfort after the following sessions.
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Tags: cardio training, whey protein
For really busy active adults, working both strength and cardio conditioning into the same gym session is a time-saving solution for staying in shape. A study published in the journal Medicine & Science in Sports & Exercise suggests post-workout whey protein might help you get more out of those concurrent training workouts.
Researchers had 8 healthy male subjects perform 8 sets of leg extensions for 5 reps using 80% of their one rep max before cycling for half an hour at 70% of capacity. Some got 25 grams of whey protein after this workout while the rest received a placebo. Tests taken an hour and 4 hours later showed that whey protein enhanced protein synthesis to a greater degree than exercise alone while helping to reduce blood markers of muscle breakdown.
True Strength Moment: Similar to what you might expect from traditional resistance training, it appears that whey protein can be an effective nutritional strategy for enhancing adaptations from combined resistance and cardio training.
Lifting free weights isn’t the only way to build muscle size and strength. To give you more options for mixing up your routine, consider the findings of a study published in the Journal of Strength and Conditioning Research that compared training with free weights to a variety of body weight exercises.
Ten college aged males with weight room experience performed 3 sets of 10 reps using 75% of their one rep max. On separate occasions they also did 3 sets of push-ups for 20 reps on the floor and also an exercise ball. Then these subjects combined push-ups with burpees and lateral crawling. Another circuit involved 3 half-minute bouts of rope battling and planks. The rest interval for all protocols was 2 minutes.
Oxygen consumption was greatest for rope battling and burpees. There were no differences between push-ups on the floor or an exercise ball, but adding the crawling element significantly increased metabolic demands. Planks were the easiest exercise to perform and the most challenging free weight movements were squats, lunges and deadlifts.
True Strength Moment: Switch up your stale routine by substituting some lifts for rope work and bodyweight exercises. Depending on how you plan it out, there’s a potential for concurrent training in this versatile group of options.
Posted: January 3, 2015 in Achrafieh, Amino Acids, BCAA, Beirut, Creatine, Diet & Food, Energy Supplements, Exercise, First Nutrition, Fitness & Training, Hamra, Kaslik, Lebanon, Middle East, MuscleTech, Nutrition & Diet, Offers, Promotions, Sports Supplements, Supplements, Training, Whey Protein, Zalka