Eating protein after exercise helps build muscle

December 2, 2010 in Men's Health, Nutrition Topics in the News, Sports Nutrition and Exercise

Eating protein after exercise helps build muscle

New study findings report that eating protein after exercise can help build muscle in men, regardless of age.

To investigate, researchers studied 24 older men (average age of 74) and 24 young men (average age of 21), none of whom regularly exercised.

Researchers randomly assigned the men to one of two groups: in one, the men rested for 90 minutes, followed by 30 minutes of exercise. In the other group, the men spent those additional 30 minutes relaxing.

Afterwards, men in both groups downed a drink containing 20 grams of protein, then had their blood levels of various amino acids measured.

Researchers also took a small sample of tissue from each man's thigh muscle before and after the protein drink to measure changes in the amounts of protein in the muscle.

Overall, researchers found muscle increased to a greater extent in the exercise group versus the inactive group, and both older and younger men showed similar benefits.

The findings were reported in the American Journal of Clinical Nutrition.

Other studies have also found that consuming 20 grams of protein after a workout - especially a weight workout - optimized muscle repair. You'll find 20 grams of protein in 1 scoop of many whey protein powders, 3 ounces (90 grams) of turkey, or 1 cup (250 ml) of milk + 4 egg whites (0.5 cup).

Wondering what foods to eat to get best results at the gym?  Click here to learn more about Leslie's Optimal Health & Nutrition Counselling Package, which includes a personalized meal plan and sports nutrition recommendations.

All research on this web site is the property of Leslie Beck Nutrition Consulting Inc. and is protected by copyright. Keep in mind that research on these matters continues daily and is subject to change. The information presented is not intended as a substitute for medical treatment. It is intended to provide ongoing support of your healthy lifestyle practices.