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November 2009
Moderate amounts of protein best for building muscle
A recent US study has shown that eating moderate quantities of protein at each meal is most beneficial for supporting muscle growth. The study, which involved feeding 34 volunteers identical portions of lean beef containing either 30 or 90 grams of protein, measured the rate of muscle protein growth following each of the meals.
Both the 113 gram serving of lean beef (containing 30 grams of protein) and the 340 gram lean beef serving, containing three times more protein and energy, increased muscle protein growth by approximately 50% in both young and older volunteers. This indicated that only the first 30 grams of dietary protein consumed in a meal is used by the body to produce muscle.
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Eating enough protein is essential for muscle protein growth and maintenance of muscle mass and function, but including smaller portions more regularly throughout the day is likely to give the most effective result.
Take-home message: Most people eat plenty of protein for dinner, but eat little throughout the day. Simple meal substitutions to enhance muscle growth could include adding protein-rich eggs, reduced fat milk or yoghurt, legumes, lean meats, canned fish or a handful of nuts to breakfast and lunch meals and cutting down meat portions in the evening. |
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Source: Journal of the American Dietetic Association, September 2009
Yet another reason to eat your greens
A US study has shown that eating more plant-based foods prevents oxidative stress in the body, a process associated with obesity and the onset of diseases such as heart disease and type 2 diabetes.
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The diets of 54 normal weight and overweight adults over a three-day period were assessed on two occasions, eight weeks apart. Although the two groups ate about the same amount of kilojoules, those who were overweight were found to eat fewer plant-based foods and subsequently fewer protective trace minerals and phytochemicals and more saturated fats. They also had higher levels of oxidative stress and inflammation markers in the body than their normal-weight peers.
Oxidative stress occurs when the body produces damaging free radicals and lacks enough antioxidants to counteract them. Plant foods such as leafy greens, fruits, vegetables, nuts and legumes contain unique combinations of phytochemicals, which have antioxidant properties that act to protect the body from free radical damage. The low kilojoule and high water content of most fruits, vegetables and plant foods also helps add bulk to meals while controlling overall kilojoule intake. |
Take-home message: Filling at least half your plate with colourful fruits, light vegetables and other plant foods leaves just enough space for moderate portions of protein and carbohydrate-rich foods at main meals to maximize your nutrient and antioxidant intake.
Source: Journal of Human Nutrition and Dietetics, September 2009
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