Two Fitness Research Summaries: Power and Protein


Alex Wierbinski's picture

By Alex Wierbinski - Posted on 13 April 2019

 

HEALTH & FITNESS
Style and Substance:

Two Fitness Research Summaries:
Food and Proper Forms for Superior Performance

Muscle Power & Protein Intake

 

1> POWER

Ability to lift weights quickly can mean a longer life,
European Society of Cardiology, April 12, 2019.

MAIN POINTS

“Prolong your life by increasing your muscle power.”

“...people with more muscle power tend to live longer.”

The Key: Power
“Power depends on the ability to generate force and velocity, and to coordinate movement.”

Power Forms
"Power training is carried out by finding the best combination of speed and weight being lifted or moved. For strength training at the gym most people just think about the amount of weight being lifted and the number of repetitions without paying attention to the speed of execution. But for optimal power training results, you should go beyond typical strength training and add speed to your weight lifts."

Don’t Lose Power
"We now show that power is strongly related to all-cause mortality.”

Cohort
“The study enrolled 3,878 non-athletes aged 41-85 years who underwent a maximal muscle power test using the upright row exercise between 2001 and 2016 (see photo). The average age of participants was 59 years, 5% were over 80, and 68% were men.”

Unequal Death
(fix with affirmative action?)
“...6.5-year follow-up, 247 men (10%) and 75 women (6%) died.”

Less Power=More Death
“Participants with a maximal muscle power above the median for their sex (i.e. in quartiles three and four) had the best survival. Those in quartiles two and one had, respectively, a 4-5 and 10-13 times higher risk of dying as compared to those above the median in maximal muscle power.”

 

Bottom Line

PUMP IT UP!

 

References

HEALTH & FITNESS: Slinging Steel Good for You

Weight Training is Crucial to Backpackers

 

 

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2>PROTEIN

Feed that Beast

Experts provide new guidelines to athletes on protein intake,
University of Stirling, April 12, 2019.

MAIN POINTS

Stress
"Track and field athletes engage in vigorous training that place stress on physiological systems requiring nutritional support for optimal recovery. In this paper, we highlight the benefits of dietary protein intake for training adaptation, manipulating body composition and optimising performance in track and field athletes.”

1.6 g per Kg per Day
"We recommend that, to facilitate the remodelling of our muscle proteins - which are turning over rapidly due to their high training volumes - track and field athletes should aim for protein intakes of around 1.6 grams per kilogram of body mass each day if their goal is to increase muscle mass."

Dieting: More Protein
"Track and field athletes who are restricting energy intake - and have the goal of minimising the loss of lean body mass - should target protein intakes of between 1.6 and 2.4 grams per kilogram of body mass a day."

A Modern Standard
"High-performance athletes now have access to an up-to-date consensus statement that informs best practice protein nutrition for optimising body composition."

 

Related Diet Research

Going Nuts

Health & Fitness News: Amazing Diet-Food Facts, Nuts Good for Your Brainwaves

Backpacking Food Favorite is good for you: Eating nuts 'lowers cholesterol'

 

Diet Mythologies

HEALTH & FITNESS: Salt is not Bad for You

Rise and Fall of Diet Mythologies: Dairy not as Bad as Thought

 

Health Effects of Dairy, Salt, Sugar, and Now Protein Consumption Revised-Clarified

 

 

 

HEALTH & FITNESS NEWS &RESEARCH

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health and fitness, news, research, muscle power, extends life, proper, protein intake, training, athelete, diet

 

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