Macro partitioning
High-quality protein supplementation (whey) during and after step reduction improves muscle protein synthesis recovery compared to low-quality protein (collagen) or no specific supplementation.
When recovering from a period of reduced activity, ensure you are eating high-quality protein (like whey, eggs, or meat) rather than just any protein source. In a study, older adults who took whey protein recovered their muscle-building capacity after inactivity, while those who took collagen (which lacks some essential amino acids) did not. Aim for about 1.6 grams of protein per kilogram of body weight daily, prioritizing high-quality sources.
whey protein proved to be superior in stimulating rates of MPS above the SR period with no effect of collagen peptide supplementation
Why this rating
Based on specific human trials (McGlory et al.) cited in the review.
Source
The Impact of Step Reduction on Muscle Health in Aging: Protein and Exercise as Countermeasures
Sara Y. Oikawa et al. · Frontiers in Nutrition · 2019
DOI 10.3389/fnut.2019.00075
More from this paper
- Step reduction (SR) to <1,500 steps/day for two weeks causes significant declines in muscle protein synthesis (MPS), leg lean mass, and insulin sensitivity in older adults, with incomplete recovery upon return to habitual activity.Good
- Resistance exercise (RT), even at low loads and volumes, performed during step reduction protects older adults against muscle atrophy and preserves muscle protein synthesis.Good
Related findings · Macro partitioning
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- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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