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26.06.2021

Low-fat yogurt enhances the effect of strength training

The best supplement for strength athletes? Extra protein, of course. And these extra proteins do not necessarily have to come from a protein powder. A low-fat and low-carb dairy product works just as well.

Study
Nutritionists from the University of Isfahan in Iran got 30 males over the age of 60 to train with weights 3 times a week for 8 weeks. The men trained under supervision. Each workout consisted of 3 sets of basic exercises such as the leg press, leg extensions, leg curls, chest press, shoulder press, seated rows, biceps curls and sit-ups. The men trained with 60-80 percent of the load with which they could just make 1 rep.

Half of the men ate a 200 gram portion of low-fat Icelandic Yogurt daily. It contained 18 grams of protein, 4 grams of carbohydrates and 0 grams of fat. On the days that the men trained, they ate their yogurt right after the workout.

The researchers used a product from Kalleh Industry. You see it right here. However, that company did not sponsor the study. The researchers were funded by their university.

The other half of the men were given a placebo pudding that provided the same amount of energy as the Icelandic yogurt, but contained only carbohydrates.

Results
Supplementation with the protein-rich yogurt enabled the men to gain more strength and fat-free mass [read: muscle mass] than the men in the placebo group.

How the Icelandic yogurt made strength training more effective is shown below. Consumption of the product led to an increased concentration of IGF-1 and follistatin in the blood of the men, and at the same time to a decrease in the concentration of myostatin.

Conclusions
"In conclusion, post-exercise Icelandic yogurt consumption augmented resistance training gains in lean mass, strength, and altered skeletal muscle regulatory factors in healthy untrained older males", summarize the researchers.

"This is critical for older populations as increases in lean mass and strength may prevent sarcopenia as well as improve the risk of falls and enhance independent living."

Source:
Br J Nutr. 2021 Jun 14:1-26. doi: 10.1017/S0007114521002166. Epub ahead of print.

More:
Yogurt protects against heart attack, milk does not 06.11.2018
Most yogurts full of sugars 02.11.2018
Homemade yogurt is the best source of probiotics 30.08.2018

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