Protein - Not Just a Muscle-Builder; Great for Women
A recent study from the Journal of the International Society of Sports Nutrition (http://www.jissn.com/content/7/1/4 ) proves once again how important dietary protein really is. In this study, fifteen normal weighted women involved in recreational resistance training and aerobic training were recruited for the study (mean age 28.5 yr). They were randomized into two groups. The 1 KG group (energy deficit 1100 kcal/day) was supervised to reduce body weight by 1 kg per week and the 0.5 KG group (energy deficit 550 kcal/day) by 0.5 kg per week, respectively. In both groups protein intake was kept at least 1.4 g/kg body weight/day and the weight reduction lasted four weeks. At the beginning of the study the energy need was calculated using food and training diaries. The same measurements were done before and after the 4-week weight reduction period including total body composition (DXA), serum hormone concentrations, jumping ability and strength measurements. What did they find? During the 4-week weight reduction period there were no changes in lean body mass and bone mass, but total body mass, fat mass and fat percentage decreased significantly in both groups. This is important because one of the worst things that can happen to you when you diet is to lose precious lean body mass. To prevent it, eat more protein. In fact, the changes were greater in the 1 KG group than in the 0.5 KG group in total body mass, fat mass and fat percentage. After the 4-week period there were no changes in strength performance in 0.5 KG group, however in 1 KG maximal strength in bench press decreased while endurance strength in squat and counter movement jump improved. It is concluded that a weight reduction by 0.5 kg per week with ~1.4 g protein/kg body weight/day can be recommended to normal weighted, physically active women instead of a larger (e.g. 1 kg per week) weight reduction because the latter may lead to a catabolic state. Vertical jumping performance is improved when fat mass and body weight decrease. Thus a moderate weight reduction prior to a major event could be considered beneficial for normal built athletes in jumping events.
From a practical standpoint, anytime you calorically restrict, make sure you get plenty of protein or amino acids. Protein Rush and Power Shock are two excellent products that can fulfill those requirements.
