After age 35, adults may lose 3%–8% of their muscle mass per decade, and higher rates are commonly observed after age 60. Middle-aged men and women seem to be particularly prone to muscle loss, forfeiting about one-half pound to one pound of muscle every year of life. One of the little things that matter in life is the ability to preserve or regain muscle mass and strength – an important factor with respect to aging, health, and quality of life. Research confirms that post-exercise protein intake benefits both muscle mass and strength. This study, conducted at the South Shore YMCA in Quincy, Mass., was designed to examine the effects of a strength-training program—with and without a protein-carbohydrate meal-replacement drink—on body composition in healthy adult men and women.
Forty-six middle-aged men and women participated in a supervised, 23-week strength and endurance training program with a frequency of two to three days per week. Twenty-four participants consumed a meal-replacement drink following their training session, and 22 subjects did not receive the supplemental meal replacement. The drink provided about 270 calories, 4.5 grams of fat, 35 grams of carbohydrate, and 24 grams of protein, and was fortified with free l-leucine.
After 23 weeks, all 46 exercisers showed improvements in body composition, including a 4.7-pound gain in lean (muscle) weight and 7-pound loss in fat weight. Subjects who ingested the post-exercise drink increased their lean weight by 5.5 pounds and decreased their fat weight by 9 pounds. Those who did not receive supplemental protein increased their lean weight by 3.9 pounds and decreased their fat weight by 4.9 pounds. Published in Fitness Management, Research Update: Protein and Body Composition showed that exercise participants who consumed post-exercise protein added 1.6 pounds more lean weight and lost 4.1 pounds more fat weight than the subjects who exercised without the benefit of the post-exercise meal drink.
The drinks referred to are available in different flavors: Vanilla, Chocolate, Strawberry, Cafe Latte. Learn more about this incredible and guaranteed muscle retention and exercise program.
P.S. If you’ve tried other programs and lost the weight only for it to find you again…