Nutrition Myths Archives - Sparta Fitness

August 27, 2024August 27, 2024

In Nutrition Mythsby wythe

Is It Possible To Achieve Rapid Weight Loss Within 1 Months?

According to The National Health Screening Initiative(NHSI) 2023 , more than half, or 53.5%, of Malaysians screened are overweight or obese. That literally signifies that every 2 Malaysian one of them is either Obese or Overweight. Comparing to NHSI 2019 , Malaysian’s Obesity rate increases by 3.5% proposing that, immediate lifestyle changes adding with balanced diet become utterly important.

In a highly developed technology cyber-society nowadays , people are more likely to expose with false information that may jeopardize themselves, leading them going down a rabbit hole.When such information raise one’s consciousness, it’s advisable to consult a doctor or nutritionist before practicing it. Nutritional myths like low carbohydrate diet helps cutting weight down indirectly influence people from different age groups ,taking wrong action to conserve their health.In this context,those who are obese or overweight are suggested to cut down their weight by taking systematic approach.

A study (Garthe et al., 2011) , suggests that when weight loss is necessary, athletes should aim for a gradual reduction of 0.5-1 kg per week, a recommendation that also applies to non-athletes. Losing weight at a slower pace, around 0.5 kg per week, is more effective in preserving lean body mass (LBM) compared to losing 1 kg per week. In this study, 24 athletes were randomly assigned to either a slow reduction (SR) group, aiming for a weekly body weight loss of 0.7%, or a fast reduction (FR) group, targeting 1.4%. Both groups followed their usual training regimen, including four resistance-training sessions per week, while adhering to a calorie-restricted diet. Energy intake was reduced up to 19% in the SR group and 30% in the FR group. The SR group spent an average of 8 weeks in the intervention, compared to around 5 weeks for the FR group.

The results indicated that both SR and FR groups experienced similar reductions in body weight and fat mass, with decreases of 5.6% ± 0.8%(0.7%/week) and 5.5% ± 0.7%(1.0%/week), respectively, and fat mass reductions of around 30%+ and 20%+. However, the SR group saw a minimum 1.6%++ increase in LBM, while the FR group showed no significant change, with a notable difference between the groups .(Garthe et al., 2011).

From the data shown , we can know that the SR group achieve higher fat mass loss, higher body fat loss percentage,increased Lean Body Mass(LBM) with a longer timespan while pairing with regular exercise（resistance training）.Rapid weight loss did not show a better result compared to slower weight loss rate in terms of LBM and Body Fat Percentage.Thus,weekly weight loss of 0.7%(0.5kg) is an ideal goal setting for people who are obese and overweight.

Reference

– Garthe I, Raastad T, Refsnes PE, Koivisto A, Sundgot-Borgen J. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011 Apr;21(2):97-104.

–NHSI 202 3-Galen Centre

August 10, 2024August 13, 2024

In Nutrition Mythsby wythe

The Best Timing of Protein Supplementation Is Within 1h Postworkout?

For individuals looking to optimize improvements in muscle hypertrophy and strength, participation in a resistance training program in conjunction with adequate dietary protein intake is necessary.However,The effect of the timing of protein intake around exercise on hypertrophy outcomes remains unclear, with some research reporting improvements in muscle hypertrophy with protein timing and others concluding no hypertrophic benefits associated with protein timing.

There is such study aims to unravel the intricate relationship between protein timing and its effects on muscle performance and body composition among resistance-trained males. The trial began with 40 participants, evenly randomized into two intervention groups, either resistance training +2g/kg/d of protein 3h prior to and 3h after resistance training (3h; n=20) or resistance training 2g/kg/d of protein immediately prior to and after resistance training (immediate; n=20). Both groups engaged in an 8weeks resistance training regimen, consuming 50g of protein was concentrated and isolated whey protein on training days.

The findings indicate that, irrespective of timing, protein supplementation significantly enhanced muscle performance in resistance-trained males. . Comparative analysis between the two protein timing groups revealed no significant differences in muscular performance or body composition parameters; both groups equally improved SMM and muscular performance. These findings suggest that protein timing may not have effects on indices such as muscular performance and body composition.

According to the International Society of Sports Nutrition, nutrient timing strategies that involve changing the distribution of intermediate sized protein doses (20–40g or 0.25–0.40g/kg/dose) every 3h to 4h best supports increased muscle protein synthesis MPS rates across the day and favorably enhances body composition and physical performance outcomes. Acute exercise stimulus, particularly resistance exercise, and protein intake both stimulate muscle protein synthesis (MPS) and are synergistic when protein intake occurs before or after resistance exercise. Given that the current study did not identify any statistically significant differences between groups regarding muscular performance and SMM, it is critical to emphasize that any potential impact of protein timing on muscle hypertrophy, if it exists, seems to be relatively minor.

The study had some limitations. First, the participants had varying levels of fitness, training experience, and genetics. This variability could influence the response to protein supplementation and complicate the interpretation of the results. Second, the duration of study was 8weeks, which might impact the outcomes observed. Third, various factors outside of the study design, such as participants’ sleep patterns, stress levels, and other lifestyle factors, could impact muscle performance and body composition. Fourth, the choice of outcome measures, such as body composition assessment methods, can influence the results.Etc….

In short , Protein supplementation enhances muscular performance and SMM in resistance-trained males, irrespective of intake times. Consequently, the total daily protein intake appears to be the primary factor in facilitating muscle growth induced by exercise. Future research could delve into the impact of protein timing on different populations and employ more standardized outcome measures.

Reference.

– Lak M, Bagheri R, Ghobadi H,et al. Timing matters? The effects of two different timing of high protein diets on body composition, muscular performance, and biochemical markers in resistance-trained males. Front Nutr. 2024 May 23;11:1397090.

– Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. (2017) 14:20.