Published in the American Journal of Clinical Nutrition, researchers Dr Thomas Longland and co. showed that during marked energy deficit a diet higher in protein was more effective in promoting increases in lean body mass (muscle) and losses of fat mass when combined with a high volume of resistance training (weights) and anaerobic exercise (sprints).
When attempting to decrease body fat through intense exercise and an energy deficit diet, ensure you consume high protein foods (i.e eggs, fish, meat, WPC etc) regularly across the day to maintain a steady supply of amino acids to help facilitate muscle recovery and adaptation. This study provides further confirmation of the importance of adequate protein to support muscle protein synthesis.
This is particularly important in older adults with the latest review of the evidence (discussed here) showing that maximising skeletal muscle protein synthesis rates during recovery from resistance training exercise in younger adults being different to older adults. The ingestion of ∼20 g of protein or ∼0.25 g protein/kilogram bodyweight appears to be sufficient. Older adults, on the other hand, demonstrate a blunted post-prandial muscle protein synthetic response. Older adults as opposed to younger adults therefore require higher amounts of protein during recovery from resistance training exercise to optimally stimulate muscle protein synthesis. Intakes even up to ∼40 g appear necessary. Currently, no consensus exists regarding the amount of protein required to maximally stimulate skeletal muscle protein synthesis rates during recovery from resistance training exercise in older adults.
Further comments:
Interestingly, one of the key takeouts of this study is that an energy deficit diet was utilised to elicit fat mass loss. It is very important to acknowledge that the research conducted over the last 8 decades has conclusively demonstrated that weight or fat loss will only occur if this fundamental physiological requirement is met. For an extensive discussion of this research and what the metabolic-unit based weight loss studies reveal see here.
Therefore, don’t believe the hype. Food quality is a an absolute must and essential to good health. However, weight or fat loss will not be realised no matter how good your diet is unless an energy deficit exists. Increased total physical activity during all waking hours and an energy-deficit diet that is wholesome, natural, minimally-processed and nutrient-dense will provide a significant opportunity for weight loss to be achieved.
Lastly, there are a number of studies and anecdotal evidence that show a significant proportion of exercisers eating an ad libitum diet – possibly as high as 50% – do not achieve the weight loss expected with as much as 15% actually gaining weight. These individuals are often referred to as ‘non–responders‘. Those on the other hand that do achieve weight loss from exercise are referred to as ‘responders‘. The question is, how is this possible and are there any practical solutions? Please see here for more on the compensatory mechanisms that some suffer from that can thwart the success of an exercise program and some of things that can be done to combat this resistance to fat loss.
Reference: Longland, T.M. et al (2016) Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. The American Journal of Clinical Nutrition (link to reference see here)
For local Townsville residents interested in FitGreyStrong’s Exercise Physiology services or exercise programs designed to improve muscular strength, physical function (how you move around during the day), bring about successful weight loss and change quality of life or programs to enhance athletic performance, contact FitGreyStrong@outlook.com or phone 0499 846 955 for a confidential discussion.
For other Australian residents or oversees readers interested in our services, please see here.