Earned Runs
  • Home
  • Blog
  • Request Bibs/Contact
  • GEAR LOVE
  • FAQ
  • Starter Checklist
  • RESOURCES*
  • Oh the Places You'll Go!
  • Generosity
  • THE HONOR SERIES
  • BONE STRENGTH FOR ATHLETES
  • About

SCIENCE FRIDAY: PRESERVING MUSCLE

7/14/2017

0 Comments

 
Picture
Beachside protein stand? Taken by PKSenagore July 3, 2017. All rights reserved.
PART II OF A TWO PART SERIES: DIETS AND BODY COMPOSITION
THE INTERNATIONAL SOCIETY OF SPORTS NUTRITION ISSUED A POSITION
paper on this topic in June 2017.  The ISSN says it “bases the following position stand on a critical analysis of the literature regarding the effects of diet types (macronutrient composition; eating styles) and their influence on body composition”.  The major diet “archetypes” analyzed by the ISSN include:
  • Low and Very Low Energy: total calories are reduced, 800-1800/day
  • Low Fat: low percent, < 30%, calories from fat
  • Low Carbohydrate (CHO): low percent, < 40%, calories from CHO)
  • Ketogenic: very low CHO content; ~ 10%
  • High Protein: >25% calories from protein

The complete list of conclusions can be found in the linked article.
 
The Earned Runs summary of the position is as follows:  The desired change in body composition (BC) for ATHLETES is tied to fundamental health parameters, that is, for ALL PEOPLE a higher proportion of lean muscle “reduces the risk of developing metabolic syndrome, bone loss, and multiple complications of sarcopenia” (abnormally decreased muscle mass).  Thus, this lengthy discussion is about the effectiveness of various diets to increase lean muscle mass, mostly at the expense of fat mass (replace fat with muscle).
 
In order to identify whether change has occurred, methods are needed to measure BC. Which one is best? The ISSN says each of the methods investigated, whether simple/inexpensive like measuring skinfold thickness, or complicated/expensive like Magnetic Resonance Imaging (MRI), has “strengths and limitations”.  It would seem best to CHOOSE ONE and continue to use it to measure progress. [Popular diets often use body measurements to show improvements]
 
Which diet is best?  This group of nutrition experts found that MANY types of diets and eating styles can be used effectively to induce these improvements in body composition (BC), with the following cautions:

  • If the purpose of a diet is FAT LOSS, calorie restriction will ‘drive’ results. The greater the baseline level of body fat, the greater the restriction can be without the risk of losing lean muscle. In leaner persons, a slower rate of weight loss (less severe restriction) may be needed to preserve muscle mass.
 
  • Significantly HIGHER DIETARY PROTEIN intake than is currently recommended may be necessary in RESISTANCE-TRAINED athletes on CALORIE RESTRICTED diets to preserve/maintain lean muscle. Very high amounts may have even greater benefits in these athletes.
 
  • Intermittent FASTING does NOT seem to show significant advantages over regular daily calorie restriction in changing BC.
 
  • If the purpose of a diet is to GAIN lean muscle weight while resistance training, extra dietary calories can be added. The amount and type of extra calories and the type of training regimen will determine the resulting change in BC.
 
What advice is given to help athletes experience LONG TERM success? The best way to persevere over the long haul is to adopt a diet plan that fits individual needs and allows compliance.
 
Discussion:
ARE YOU DISAPPOINTED? The position paper did not identify a specific magic formula that would help replace fat with muscle in every person. The most important bit of ISSN guidance? The position paper repeatedly stressed that athletes (and all people interested in achieving optimum health) should take care NOT TO LOSE MUSCLE when training hard, or when decreasing calories to lose fat especially if training hard.  Adding protein seems to be the easiest way to avoid muscle loss.
 
The GOOD news is that we can choose the kind of plan that seems to work best for us.  If one doesn’t show results, move on and experiment with others.   The conflicting advice of various trainers, coaches, and nutrition gurus shouldn’t be confusing now. This scientific review of the research shows us that different plans work for different athletes.  The ‘secret sauce’ of any diet + training recipe is to keep protein levels sufficiently high to allow the REPAIR of muscle damaged in workouts plus the BUILDING of new muscle for stronger running.
 
If you’re interested in increasing dietary protein content, go back and read last week’s July 7, 2017 SCIENCE FRIDAY blog post, Part I of this two part series. If not an athlete, you may want to make some changes to insure overall good health.
 
RUN HAPPY!
 
“International Society of Sports Nutrition Position Stand: Diets and Body Composition”
https://www.ncbi.nlm.nih.gov/pubmed/28630601
0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

    BRIDGE TO PHYSICAL SELF
    Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device.
    Picture
    Finished my first 50K challenge, a virtual but real effort April 6, 2021. Qualifies me as an ultra-marathoner! All rights reserved.

    Author

    EARNED RUNS is edited and authored by me, runner and founder.  I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology.  I am fascinated with understanding the origins of disease as well as health.

    Archives

    September 2021
    August 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015

    Categories

    All
    Greeting
    Image Only

    RSS Feed

    New! Search Box

    Earned Runs is now searchable! Check it out...
EARNED RUNS LLC                                                                                                                                                                                                    Proudly powered by Weebly
  • Home
  • Blog
  • Request Bibs/Contact
  • GEAR LOVE
  • FAQ
  • Starter Checklist
  • RESOURCES*
  • Oh the Places You'll Go!
  • Generosity
  • THE HONOR SERIES
  • BONE STRENGTH FOR ATHLETES
  • About