Written by Martin S.
On August 9, 2011
This new study provides farther support that exercise plus nutrition is more effective than exercise alone for increasing lean weight and reducing resting blood pressure. A nutritional supplement of soy protein and carbohydrate was used as a post-exercise snack. The study included 52 participants.
Lean weight was significantly increased in the participant group that received the protein-carbohydrate supplement after the workout. Bone mineral density also increased, albeit insignificantly, by one percent in this group. The researchers found that resting blood pressure was also significantly lowered in the nutrition group. This wasn’t surprising since numerous studies have found soy protein to lower systolic and diastolic blood pressure.
The researchers concluded that a post-exercise protein-carb supplement along with daily calcium and vitamin D intake - “represents a relatively comprehensive and productive approach for enhancing musculoskeletal fitness…and for reducing cardiovascular risk factors”.
We already know that protein helps build and repair muscles, so it just makes sense to consume protein after exercise. Consuming more protein in addition to the recommended daily intake (0.8g per kg body weight) may be particularly important for older adults. The study also states that exercisers over 50 years of age need 50% more protein than the recommended daily allowance in order to add muscle tissue. So all you baby boomers out there need to consume more protein to keep a healthy active lifestyle.
Westcott et al. 2011. Exercise and nutrition more effective than exercise alone for increasing lean weight and reducing resting blood pressure. Journal of Exercise Physiology, 14(4), 120 – 133.