THE HEALTH BENEFITS OF LIFTING WEIGHTS, BODYBUILDING AND A HIGH PROTEIN DIET

I hear it too many times, and see it too often.

I want to be heard loud and clear to all in the world: NEVER STOP LIFTING AND EATING HIGH PROTEIN!

And this article isn't just specific to those over 50, who fall into the marketing trap of exercise classes and low protein diets, believing (incorrectly) that such a road of muscle building is for the younger generation, and there is no benefit to be gained by them.

Well this couldn't be more incorrect.

I don't care how old you are, you need to read the below!

BENEFITS OF LIFTING WEIGHTS, BODYBUILDING AND A HIGH PROTEIN DIET - GREAT FOR YOUR HEALTH!

Let's start with bone density.

Pumping iron has been found in many studies to increase bone density (1). 

Bone density refers to the amount of mineral matter per square centimeter of bones (2) and is important as it's an indirect indicator of osteoporosis and fracture risk.

So, pump iron, and have stronger bones and be at less risk of a fracture and osteoporosis - all of this on top of some new lean muscle.

Imagine how much your muscle gain efforts will help you in your older years!

THE HEALTH BENEFITS OF A HIGH PROTEIN DIET - BODYBUILDING & LIFE

You frequently hear those uneducated on the topic, talk about the danger of high protein diets being unsafe for the kidneys.

Still at this stage, science continues to show this is inaccraute.

One study (3) reported on this very topic. To quote from the research:

"There is certainly no scientific evidence that the high-protein diets are hazardous for healthy kidneys."

 

Furthermore, even in the bodybuilding community where protein is consumed nearly as much as oxygen, there's no evidence there either (4). 

Need/want more proof?

In 1999, there was the famous Lewis and Clark expedition across America, where as much as 4 kilograms of buffalo meat each day was eaten, with no ill effects recorded (5).

When you do the maths - that's well over 600 g of protein as a daily minimum!

Also, protein provides anti-bodies for the immune system, and is obviously vital for muscle growth, which helps us uphold a high metabolic rate in order to burn more calories and keep fat gain at bay.

And I can't help but mention this study (6) where 14 dieting resistance-trained males (20-43yrs) were followed for 2 weeks and put on a high protein low fat diet (2.8g/kg protein) or a moderate protein moderate fat diet (1.6g/kg protein).

And what did they find?

"For the two weeks observed, strength and anthropometric (body size, structure and composition) differences were minimal while stress, fatigue and diet-dissatisfaction were higher during the moderate protein moderate fat diet . A high protein low fat diet during short-term weight loss may be more effective at mitigating mood disturbance, fatigue, diet-dissatisfaction and stress than a moderate protein moderate fat diet."

 

It's simple - get stuck into your protein!

MUSCLE LOSS AND WHY IT SUCKS - GET INTO LIFTING WEIGHTS AND BODYBUILDING FOR MANY HEALTH BENEFITS!

Everyone hates the ideas of aging.

Additional to some of the effects we already know to expect, we have to endure roughly a 0.5 – 1% per annum decline in muscle tissue after the age of 50 (7). 

This is called sarcopenia, defined as a decrease in muscle mass and strength, which begins with muscle atrophy. 

This is the same process an inactive muscle goes through when you’re laid up in bed or unable to move a limb. 

It's estimated that 5–13% of elderly people aged 60–70 years are affected by sarcopenia, and the numbers increase to 11–50% for those aged 80 or above (8).

Sarcopenia also brings with it losses in strength, increase in fat, and a higher risk of type 2 diabetes.

Not what the doctor ordered.

A reduction in muscle mass = a reduction in your quality of life.

This can lead to all sort of other problems like depression. 

When sarcopenia strikes, there's a net conversion of fast type II muscle fibers into slow type I fibers. This brings a substantial loss in muscle power, the kind required for activities of daily living such as rising from a chair or climbing steps (9).

Now if we can't do this - imagine how much our quality of life would suffer.

This isn't anyone's ideal life!

...SO, HOW TO PREVENT SARCOPENIA?

No prize for guessing this!

Lifting weights (10) and increasing your protein intake (11).

About 40% of people in the USA above the age of 70 years do meet the required amount of daily protein intake, which is 0.8 g/kg/day (11).

But that means 60% don't. This has got to change!

However, I'd urge people over 50 to consume even more than that, even up to 1.2g/kg/day. It will certainly do no harm for one looking to combat sarcopenia.   

Further research (12) into fighting sarcopenia has found: 

"Progressive resistance training, performed 2–3 times per week by older people, has been shown to improve gait speed, timed get-up-and-go, climbing stairs, and overall muscle strength"

 

You can see how resistance training is just as good for the 18 year-old male/female, or the elderly person looking to keep quality of life.

THE HEALTH BENEFITS OF LIFTING WEIGHTS, BODYBUILDING AND A HIGH PROTEIN DIET - LIVE LONGER! 

That's right.

You might have read my article about this right here on FIT'N'FLEXED before.

The research (13) which examined a group of over 3600 individuals, found that those with more muscle mass, were less likely to die prematurely.

This included men who were 55 or older and women who were 65 or older.

They were examined as to how their muscle mass index was related to their risk of death.

HEALTH BENEFITS OF LIFTING WEIGHTS, BODYBUILDING AND A HIGH PROTEIN DIET​

No matter what your age or goal - a high protein diet coupled with a resistance training program is very important for good health.

Forget the rubbish about high protein diets being unsafe and weight training causing any harm.

Knock sarcopenia on the head, look your best, be your healthiest and possibly live longer, by eating up your protein and pumping those weights, regardless of your age!

 

"Stay Fit, Stay Flexed!"

 

REFERENCES

(1) Layne JE, Nelson ME. The effects of progressive resistance training on bone density: a review. Med Sci Spors Exerc. 1999. Jan;31(1):25-30.