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Despite studies [J Int Soc Sports Nutr. 2013 Dec 3;10(1):53.] in which total protein intake turned out to be more relevant than timing, pre- and post workout nutrition are still important elements of strength athletes' dietary strategy. But if protein shakes are starting to come out of your nose, then Italian sports scientists have some good news for you. This month in Nutrients they publish a human study which shows that strength athletes can also use lean meat for post workout nutrition.
Study
Researchers at the University of Pavia got two dozen students to train three times a week in a gym. The students all followed the same programme, were healthy and reasonably active, but had no experience of strength training.
Half of the subjects ate 135 g lean beef half an hour after working out. The meat, which was tinned, contained 20 g protein and 1.7 g fat.
Slimmer, more muscled, stronger
Over a period of eight weeks the researchers monitored the progression of both groups. Both groups lost fat mass, built up lean body mass and gained strength – but all of these effects were stronger in the students that ate tinned meat after working out. The biggest effect of the meat supplementation was on the amount of lean body mass that the subjects gained.
Conclusion
The researchers suspect that eating meat immediately after a workout may only work if you use tinned meat.
"The consumption of beef protein from tinned meat could be considered a nutrition strategy in addition to other proteins or amino acid supplements, useful for guaranteeing high essential amino acids availability close to exercise", the researchers write. "Tinned meat is more digestible than other meat sources (e.g., steak), does not generally cause any gastrointestinal distress and its consumption is also practical. The use of meat as a supplement should not exceed two or three times per week, according to general dietary guidelines that recommend a moderate consumption of red meat."
If you want to eat fresh rather than tinned meat in association with your workout, you'd do best to eat the meat at least an hour before you train, is the Italians' advice, based on data from other studies.
Source:
Nutrients. 2014 Aug 4;6(8):3040-9.
More:
Extra meat makes strength training more effective 25.03.2014
Portion of meat post workout stimulates muscle growth 04.04.2013
Chewing better increases amino acid uptake from meat 02.12.2008
Study
Researchers at the University of Pavia got two dozen students to train three times a week in a gym. The students all followed the same programme, were healthy and reasonably active, but had no experience of strength training.
Half of the subjects ate 135 g lean beef half an hour after working out. The meat, which was tinned, contained 20 g protein and 1.7 g fat.
Slimmer, more muscled, stronger
Over a period of eight weeks the researchers monitored the progression of both groups. Both groups lost fat mass, built up lean body mass and gained strength – but all of these effects were stronger in the students that ate tinned meat after working out. The biggest effect of the meat supplementation was on the amount of lean body mass that the subjects gained.
Conclusion
The researchers suspect that eating meat immediately after a workout may only work if you use tinned meat.
"The consumption of beef protein from tinned meat could be considered a nutrition strategy in addition to other proteins or amino acid supplements, useful for guaranteeing high essential amino acids availability close to exercise", the researchers write. "Tinned meat is more digestible than other meat sources (e.g., steak), does not generally cause any gastrointestinal distress and its consumption is also practical. The use of meat as a supplement should not exceed two or three times per week, according to general dietary guidelines that recommend a moderate consumption of red meat."
If you want to eat fresh rather than tinned meat in association with your workout, you'd do best to eat the meat at least an hour before you train, is the Italians' advice, based on data from other studies.
Source:
Nutrients. 2014 Aug 4;6(8):3040-9.
More:
Extra meat makes strength training more effective 25.03.2014
Portion of meat post workout stimulates muscle growth 04.04.2013
Chewing better increases amino acid uptake from meat 02.12.2008
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