Studies Say More Protein, More Weightlifting for Those Older than 40
"People who would like to become physically stronger should start with weight training and add protein to their diets, according to a comprehensive scientific review of research," Gretchen Reynolds writes. "The review finds that eating more protein, well past the amounts currently recommended, can significantly augment the effects of lifting weights, especially for people past the age of 40. But there is an upper limit to the benefits of protein, the review cautions."
"On the other hand, any form of protein is likely to be effective, it concludes, not merely high-protein shakes and supplements. Beef, chicken, yogurt and even protein from peas or quinoa could help us to build larger and stronger muscles," according to The New York Times article.
"For the review, which was published in the British Journal of Sports Medicine, researchers from McMaster University in Hamilton, Ontario, and other institutions decided to aggregate the results from the best past studies of weight training and protein."
With everyone in the health care sphere encouraging strength training among adults, this research is more fuel for that fire. Letting consumers know the benefits of increasing protein intake along with muscle toning can be advantageous for advertisers in this category. The newest AudiencecSCAN study showed 11% of Americans lift weights, and 19% are aged 45 to 54.
"To answer the simplest question of whether taking in more protein during weight training led to larger increases in muscle size and strength, the researchers added all of the results together. And the answer was a resounding yes. Men and women who ate more protein while weight training did develop larger, stronger muscles than those who did not."
"The researchers also looked for the sweet spot for protein intake. They recommend approximately 130 grams of protein a day for a 175-pound man. (A chicken breast has about 45 grams of protein.) Beyond that point, more protein did not result in more muscle benefits."
Nutritionists, personal trainers and medical professionals can promote these levels of protein intake to Weightlifters through ad campaigns. Television (over-the-air, online, mobile or tablet) spots can get the message out. 37.5% of Weightlifters took action after watching commercials in the past month.
"That advice holds especially true for middle-aged and older weight trainers, he says, almost none of whom were getting the ideal amount of protein in these studies and who, presumably in consequence, tended to show much smaller gains in strength and muscle size than younger people."
"On the other hand and conveniently, any type of and time for protein was fine. The gains were similar if people downed their protein immediately after a workout or in the hours earlier or later, and it made no difference if the protein was solid or liquid, soy, beef, vegan or any other."
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