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06.10.2020


Eating too much but staying lean thanks to strength training

Eating too much but staying lean thanks to strength training
If you work out vigorously with weights a few times a week, you can eat at McDonald's every day without getting fat. Swedish researchers at Linkoping University reported this in 2012 in the Scandinavian Journal of Clinical & Laboratory Investigation.

Study
The researchers got 24 subjects to do strength training at least three times a week for an hour for 12 weeks. The subjects trained with weights that allowed them to do a maximum of 8-10 reps and did 3-5 sets per exercise.

Half of the men took a shake containing 33 grams of whey daily, in addition to their regular diet. The other half of the men consumed an extra meal from a junk food chain in addition to their regular diet. This extra meal provided 1350 kilocalories in the form of 51 grams of fat, 41 grams of protein and 182 grams of carbohydrates.


Eating too much but staying lean thanks to strength training

Eating too much but staying lean thanks to strength training


Results
By the end of the 12 weeks, the fast food group had gained just as much lean mass and fat mass as the whey group.


Eating too much but staying lean thanks to strength training

Eating too much but staying lean thanks to strength training


Strength training increases lean body mass - say, the muscles. Muscles consume a lot of energy, especially if they are continuously broken down by training and then rebuilt by the body. The extra energy in the form of the fast food meals increased the resting metabolic rate - the amount of energy the body uses at rest.


Eating too much but staying lean thanks to strength training

Eating too much but staying lean thanks to strength training


The study does not give strength athletes a license to indulge in fast food. After all, the test subjects in the fast food group did not get any healthier. Their insulin sensitivity decreased [you can see that above], and their cholesterol balance also deteriorated.

Conclusion
Muscle mass and resting metabolic rate increased approximately equally in both groups. Because the fast food group consumed a lot more energy, you would expect it to become fatter as well. Although the fat mass in the fast food group increased slightly more than in the whey group, those differences were not significant. So there may be more ways in which strength training can increase calorie expenditure with an excess of kilocalories.

Which ways exactly? We do not know.

Source:
Scand J Clin Lab Invest. 2012 Oct;72(6):471-8.

More:
Spreading proteins over meals increases muscle growth 30.05.2020
Why chicken protein contributes more to muscle anabolism than beef protein 11.05.2020
Combination of strength training and low carb diet relieves women of their body fat, costs muscle mass 06.05.2020

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Nutrition & Strength Training


Do you want to lose some fat? Replace whey concentrate with whey hydrolysate Strength athletes perform no better or worse with time-restricted feeding Low-carbohydrate diet for powerlifters: weight loss without losing strength

Do you want to lose some fat? Replace whey concentrate with whey hydrolysate
Strength athletes who want to lose some of their fat mass may consider replacing the whey concentrate in their protein shakes with whey hydrolysate.

Strength athletes perform no better or worse with time-restricted feeding
Intermittent fasting, time-restricted feeding, or whatever you want to call it, doesn't reduce the effect of strength training on strength or muscle mass.

Low-carbohydrate diet for powerlifters: weight loss without losing strength
Sports scientists at Australian Catholic University report this in the Journal of Strength and Conditioning Research.