Simple Strategies First!
You know the Keep It Simple Stupid principle. I’m a big fan of it. Maybe it’s because I’m lazy. Or maybe it’s because I don’t think nutrition should be about advanced mathematics. Or perhaps both. My wife says I’m lazy. But I call it efficientJ
When it comes to improving body composition, I’m a firm believer in adopting simple strategies first. Besides exercising more, which is simple but painful, there are other easy things to do. A recent study in the Nutrition & Metabolism Journal exemplified this tenet. In this study, a bunch of lab geeks examined the physiological response to 10 weeks of combined aerobic and resistance exercise (EX) versus exercise + minimal nutrition intervention designed to alter the macronutrient profile. Most importantly, this nutrition intervention did NOT involve energy restriction! So they could still eat like pigs or pigeons if they so desired. They used a commercially available high-protein/low-carbohydrate and low-fat, nutrient-dense food supplement (EXFS); versus control (CON). ( Lockwood CM et al. Nutrition & Metabolism 2008, 5:11doi:10.1186/1743-7075-5-11 ). The nutrient profile of the supplement was as follows: 1 serving equaled 300 kcal, 5 g of fat, 25 of carbs, and 40 g of protein with roughly 50% of the RDA for vitamins and minerals. So they took 38 sedentary, overweight subjects and randomly assigned them to either CON, EX, or EXFS. EX and EXFS participated in supervised resistance and endurance training (2x and 3x/wk, respectively); EXFS consumed 1 shake/d (weeks 1 and 2) and 2 shakes/d (weeks 3-10). So what happened? Remember that it is the EXFS group that is taking the supplement.
As expected, the EX and EXFS significantly decreased fat mass (-4.6% and -9.3%, respectively), with a greater decrease in EXFS than EX and CON. Muscle mass increased only in EXFS. Time-to-exhaustion during treadmill testing increased in EX (+9.8%) but was significantly less than in EXFS (+21.2%). Total cholesterol and LDL decreased only in the EXFS (-12.0% and - 13.3%).
So what do you make of this information? First of all, the very simple addition of an MRP that is high in protein, and lower in carbohydrate can improve exercise performance and lower body fat levels. There was no crazy diet involved; no counting carbs; no counting fat, and no counting sheep. Thank god. So for all practical purposes, this means that if your initial goal is to lose body fat, and perhaps improve exercise capacity, just drop your carbs and eat more protein. Better yet, make it easy on yourself and just consume a protein shake such as this one in this study. Also, this study goes to the heart of why so many dietary interventions fail in the long run. And that’s because they’re do damn complicated. South Beach, North Beach, Atkins, Fatkins. I mean who has time to figure out these diets? Just cut back on the carbs silly. It’ll go a long way towards shrinking your waistline and increasing your muscle mass. Hey. Isn’t this what bodybuilders have said for the past 50 years?
Reference
- Lockwood CM et al. Minimal nutrition intervention with high-protein/low-carbohydrate and low-fat, nutrient-dense food supplement improves body composition and exercise benefits in overweight adults: A randomized controlled trial. Nutrition & Metabolism 2008, 5:11doi:10.1186/1743-7075-5-1
