More Muscle, Less Body Fat Without Dieting

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More Muscle, Less Body Fat Without Dieting

http://www.medicalnewstoday.com/medicalnews.php?newsid=50646

A combination of supplements readily available in health food stores

can double the rate at which an exercise program builds muscle and

sheds body fat.

It's all a matter of timing, according to Melbourne researchers.

The researchers found that people who consumed the supplements

immediately before exercising with weights gained much more muscle

and strength than those who took the same supplements at other times

of the day. The supplements used were whey protein, isolated from

milk, and creatine monohydrate, extracted from plants.

" This study is the first to demonstrate that timing the consumption

of these supplements promotes better results from exercise, " said Dr

Cribb the lead researcher, from University. " This is a

simple strategy that most adults could incorporate into their

exercise programs. "

Cribb is one of 16 young scientists presenting their research to

the public for the first time thanks to Fresh Science, a national

program sponsored by the Federal and n Governments. One of

the Fresh Scientists will win a trip to the UK courtesy of British

Council Australia to present his or her work to the Royal

Institution.

Whey protein is a high quality dairy protein which stimulates muscle

growth, and is rapidly absorbed by the body. Creatine monohydrate is

thought to aid energy production. Both supplements are widely

available and have been shown in research to provide a variety of

health benefits.

Adult males participated in a 10-week supervised resistance training

program while consuming the supplements. Those who took the

supplements directly before and after exercise showed significantly

better improvements in strength and muscle (fat-free) mass compared

to a control group. The control group performed the same resistance

exercise program and took the same supplement at other times of the

day.

The changes in body composition were confirmed by muscle analyses at

the cellular and subcellular levels. And the benefits were obtained

without the participants' having to diet or disrupt their normal,

healthy eating patterns.

Cribb argues that this information is not only important for

athletes, but has much wider application. " Athletic performance and

vanity aside, building muscle is a vital part of healthy ageing. An

age-associated loss of muscle is thought to initiate many illnesses

that shorten our lifespan such as osteoporosis, type-II diabetes, and

heart disease. "

" This is one of very few studies that provides data on a safe, cost-

effective strategy that can help maintain muscle mass through life. "

AST Sports Science supplied the supplements used in this research.