Red meat and exercise as we age
Protein loading to improve muscle performance isn’t just for athletes and bodybuilders, with Deakin University researchers finding that a protein rich diet incorporating lean red meat combined with strength training improved the size and strength of muscles in elderly women.
The researchers believe the study’s results show that the combination of red meat and strength training could be the key to reducing the impact age related muscle loss has on the risk of falls and the ability of the elderly to undertake day to day activities such as getting out of a chair.
Robin Daly, Deakin University’s Professor of Exercise and Ageing, said: “Loss of muscle and cognitive function (ie memory, speech, ability to learn new information) are the two most common consequences of ageing and are linked to the decline in everyday functional abilities and increased falls risk as well as the progression to other chronic diseases, such as dementia and Alzheimer’s disease.”
Professor Daly claimed the results of the study meant eating the recommended three to four servings of lean red meat a week, combined with a strength training program, could well be the key to keeping bodies and minds in peak condition.
“It is no secret that we are living longer and that this is placing an increased burden on society in many ways, including the healthcare system.
“With the scrutiny on our healthcare system’s ability to cope with ever increasing demand, it is more important than ever that we look at ways to maintain our physical and mental health for as long as possible.”
According to Ms Daly, this protein/exercise combination could provide the greatest benefits in terms of ensuring that older adults can live independently and relatively disease and disability free into old age.
Deakin University's Centre for Physical Activity and Nutrition Research conducted the four month trial with 100 women aged 60 to 90 years to assess the effects of progressive resistance training (a form of strength training) combined with a protein rich, lean red meat diet on muscle size, strength and function.
When compared to women in the exercise only group, those on the lean red meat diet had an 18% greater increase in muscle strength and gained an additional 0.5 kg of muscle mass.
They were also found to have a 10% greater increase in a hormone central to muscle growth and a 16% reduction in a pro-inflammatory marker that has been linked to muscle loss and other chronic diseases.
Researchers are now recruiting for the new study to investigate the effects of lean red meat combined with strength training on brain and nervous system function as well as muscle health.
The researchers are looking for people aged 65 years and over to take part in the new study called STEPS (Seniors, Thinking, Exercise and Protein Study). Those interested in taking part can phone Jenny or Niamh on (03) 9246 8286 or email j.gianoudis@deakin.edu.au or niamh.mundell@deakin.edu.au.
