I just received the winter 2011 issue of SCAN's Pulse (one of my many newsletters/magazines/journals that I subscribe to). SCAN stands for Sports, cardiovascular and wellness nutrition, which is a practice group of the American Dietetic Association.
This issue was packed with information so I thought I would share 3 great research articles that were presented in my journal. Here's the first one
Sports dietetics - USA Research Digest (summarized):
Fat Free Milk Consumption and Changes in Body Composition
Josse, AR, Tang, JE, Tarnopolsky, MA. et al. Body composition and strength changes in women with milk and resistance exerciseMed Sci Sports Exerc.2010;42:1122-1130.
Ingestion of milk-based protein following intensive resistance training appears to enhance muscle mass accretion in young males. Whether females following the same regime respond similar has not been sufficiently tested. The objective of this study was to determine if ingestion of fat-free milk or an isocaloric carbohydrate (CHO) drink resulted in greater strength gains and increases in lean muscle mass following 12 weeks of resistance training in young, healthy women. Prior to the study, participants were recreationally active but no recently engaging in resistance training. In single-blind, randomized fashion, female participants consumed either 500 mL fat-free milk (MILK; n=10) or a 9% isocaloric maltodextrin beverage (CON; n=10) immediately following and 1 hr after resistance training. Study participants performed a whole body split routine 5 days per week alternating pushing, pulling and leg exercises at 80% one repetition max (1-RM). Body composition via dual energy x-ray absorptiometry scan and 1-RM testing were performed at pre and post training. The MILK group experienced both a decline in fat mass (P<.02) and increase in lean mass compared with the CON group (P<.01). Increases in 1-RM were observed in both groups for all exercises at post-training, with a significant increase in the bench press exercise for MILK subjects compared with CON subjects (P<.05). The results of this investigation indicate that post-exercise ingestion of fat-free milk appears to favorable alter body composition in young women following a resistance exercise training program. Ingestion of fat-free milk may provide a practical, inexpensive recovery drink for increasing lean mass in women. this study was supported by grants from the Natural Science and Engineering Research Council of Canada, the Canadian Institutes of Health Research and the Dairy Farmers of Canada.
Here are a few highlights from the American College of Sports Medicine Conference (June 1-5, 2010) SCAN 2011, vol.30, No.1 pg. 17-18.
-Marathon training is not a good way to lose weight, according to a study of 64 participants in a 3-month marathon training program. Only 11% of participants lost weight, another 11% gained weight and the rest remained stable. Of the 7 who gained weight, 6 were women. In general, 74% of the women reported eating more while training, compared with only 48% of the men. the goal of running should be to improve performance, not to lose weight (Abstract 2436).
-In investigating whether it matters to lose weight quickly or slowly, researchers found that the pace of weight loss was not important over the long run. Whichever way athletes lost weight, they returned to the same weight a year later. However, slow weight loss tends to preserve more muscle mass (Abstract 641).
-Fatigue is associated with not just depleted muscles but also a tired mind. Inhibitory mechanisms in the brain can contribute to a 25% reduction in muscle contraction. Caffeine might be able to help counter the fatigue (Abstract 732).
-Consuming protein, such as yogurt, before lifting weights may enhance recovery better than consuming a protein recovery drink afterwards (Abstract 2862).
Apparently I was a little late in this breaking-news:
Sorry McD's, only when I am traveling and have eaten all my snacks/goodies that pack for the road, will I stop for your oatmeal. I think I will continue making my breakfast at home....that's the only way "I'm Lovin It". But hey, we are heading in a good direction with whole grains being served at the Fast Food Capital.