Portion of meat post workout stimulates muscle growth

The researchers did an experiment with 35 men with an average age of 59 years. During the days preceding the experiment the men consumed 1 g protein per kg bodyweight per day.

The researchers got the men to train one leg on a leg extension machine, but not the other leg. The men did three sets of 8-10 reps.

After the meal the researchers took samples from the men's leg muscles, and measured the myofibrillar protein synthesis [MPS] – put simply, muscle fibre production. The figure shows that the minced meat stimulated the production of muscle fibre protein in the untrained leg [FED], and that this effect was stronger in the trained leg [FED+EX].

















Meat is a slow protein, according to the figures above. These show that four hours after intake the concentration of essential amino acids and BCAAs continued to rise.

The researchers aren't sure what would happen if the men consumed more meat than the 170 g after a workout, but they suspect that 170 g is about the optimum amount.

The study was financed by the National Cattlemen's Beef Association [beef.org] and by Canada Beef [canadabeef.ca].

Source:

Appl Physiol Nutr Metab. 2013 Feb;38(2):120-5.

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