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Day in Health
by Lisa Collier Cool
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Guys, if you want to beef up your muscles and keep them strong, try eating an extra-lean burger after your workout. Middle-aged men looking to maintain muscle as they age may need even more meat than some current health guidelines recommend, according to new research published in the journal
Applied Physiology, Nutrition, and Metabolism. Researchers at the Exercise Metabolism Research Group at McMaster University looked at 35 middle-aged men (around 59 years of age), and found that six-ounce servings of 85 percent lean ground beef had better results for maintaining muscle mass than the three-ounce portions recommended in Canadas Food Guide. (The USDA similarly recommends two to three ounces of meat per serving.) The researchers looked to see how much meat was needed for muscle protein synthesis, a process that helps repair, maintain and grow skeletal muscle. What the researchers found was that while the smaller portions of red meat might prevent protein deficiency, they dont necessarily preserve muscle mass something thats important for men looking to prevent muscle loss as they age. Previous findings published in Current Opinion in Clinical Nutrition and Metabolic Care show that 25 to 30 grams of protein per meal prevent sarcopenia, a progressive disease where lean muscle mass is reduced by three to eight percent each decade after the age of 30. What Causes Erectile Dysfunction?
of lean beef per day. The Worst Foods For Your Prostate
Protein Types
Sizzling steaks and hamburgers arent the only meats that help build and maintain muscles. Juicy bison burgers are not only delicious, but healthy as well. In fact, buffalo is high in protein and lower in fat, cholesterol and sodium than other red meats. The same is true for emu and ostrich. Wild game, including rabbit, pheasant and venison, is often lower in fat than animals raised for market, such as ducks and geese. Pork is another a great source of protein. Crispy bacon and pork chops are lower in sodium than ham and Canadian bacon. Lamb is a popular meat internationally. The leanest cuts include the leg, arm and loin. Chicken soup has tremendous benefits. Your grandma may not have been far off when she recommended chicken soup as an antidote for the common cold. Both chicken soup and chicken breast extracts are high in carnosine, a substance that is believed to temporarily prevent colds and flus. Soup has other benefits for the common cold and may help quell symptoms by reducing inflammation. 8 Essential Exercises To Manage Pain
Simply take your body weight in pounds, divide it by 2.2, and thats h ow many grams of protein you need. For example, a 150-pound adult would need 54 grams of protein a day, or about 6 ounces of lean meat or poultry.