Protein Supplementation with Low Fat Meat after Resistance Training: Effects on Body Composition and Strength

Abstract

Beef is a nutrient-rich, high-quality protein containing all the essential amino acids in proportions similar to those found in human skeletal muscle. In order to investigate the efficacy of a beef supplementation strategy on strength and body composition, we recruited 26 young healthy adults to participate in a resistance-training program of eight weeks, based on the use of isotonic machines and free weights at 75% of one repetition maximum. Subjects were randomly divided into two groups, food group and control group, of 12 and 14 subjects respectively. Food group were supplemented after resistance training with a 135 g serving of lean beef (tinned meat), providing 20 g of protein and 1.7 g of fat. No supplementation was provided to control group. Fat mass, fat free mass, lean mass, assessed by bioelectrical impedance analyzer, and muscle strength, assessed by one repetition maximum test, were evaluated in all subjects both at the beginning (week 0) and at the end (week 8) of the study. Pre- and post-training differences were evaluated with paired t-tests while group differences for each outcome parameter was evaluated with independent t-tests. At the end of the study the food group showed a significantly decrease in fat mass (week 0: 15.0 ± 6.7 kg; week 8: 13.1 ± 7.6 kg; Δ: −1.9 ± 2.9 kg; p < 0.05) and a significantly increase in fat free mass (week 0: 52.8 kg ± 9.4; week 8: 55.1 kg ± 10.9; Δ: 2.3 ± 2.5 kg; p < 0.01). No significant differences in lean mass were found in either food group or control group. No significant differences in one repetition maximum tests were found between food group and control group. Tinned meat can be considered a nutrition strategy in addition to other proteins or amino acid supplements, but as with any other supplementation strategy, a proper nutrition plan must be coupled.

Comparable Postprandial Amino Acid and Gastrointestinal Hormone Responses to Beef Steak Cooked Using Different Methods: A Randomised Crossover Trial

“…Meat, as a high-quality protein source, supports muscle protein synthesis and, correspondingly, has the capacity to improve quality of life through improving lean body mass and physical performance [18,19]. However, there has been considerable recent attention on the possible health consequences of a diet rich in red meat, including beef [20,21], yet surprisingly little is known about beef digestion.…”

Effect of a Protein Supplement on the Gut Microbiota of Endurance Athletes: A Randomized, Controlled, Double-Blind Pilot Study

“…Supplementation with powder-hydrolyzed beef protein in resistance-training males can significantly increase the biceps brachialis thickness and arm circumference compared with carbohydrate or whey protein supplementation [ 17 ]. In addition, a decline in fat mass and an increase in fat-free mass can be observed after eight weeks of supplementation with 135 g of lean beef in healthy subjects participating in a resistance-training program [ 18 ]. The effect of protein supplementation on the microbiota of endurance athletes has, however, not yet been studied.…”

Comportamento de checagem corporal e treinamento com pesos: uma investigação com mulheres

“…Sobretudo, considerando que o sexo feminino costuma ser mais preocupado com a quantidade de massa corporal 1 , talvez a intensidade de 80% de 1RM não seja a mais indicada para gerar efeitos agudos (até 72h) na frequência de checagem corporal, visto que evidência demonstra que exercícios com intensidade próxima a 80% de 1RM geram aumento de massa muscular, com consequente aumento de massa corporal 28 . Assim, a redução da intensidade, por exemplo, 60% de 1RM, apontado como método mais eficaz para redução de massa corporal 29 , possa acarretar em diminuição da frequência de checagem corporal entre as mulheres.…”