Many people aim to lose weight through exercise but sometimes consume more calories post-workout. A research team from National Yang Ming Chiao Tung University (NYCU) found that consuming high-protein foods within 30 minutes of exercise can suppress appetite, slow muscle degradation, and improve cardiovascular metabolism. The study results were published earlier this year in Physiology & Behavior, issue 273.
The Importance of Protein Intake and Exercise for Weight Control in Middle-Age
Professor Chiao-Nan Chen from the Department of Physical Therapy and Assistive Technology at NYCU, along with his research team, conducted a study on middle-aged obese individuals with an average age of nearly 60. The participants underwent three months of high-intensity interval spinning exercises.
The study found that although appetite significantly increased after exercise, consuming a high-protein drink within 30 minutes post-exercise reduced hunger and decreased the likelihood of late-night snacking. The research team also found that combining exercise with a high-protein diet can improve cardiovascular risk factors and prevent sarcopenia in middle-aged obese individuals.
During the three-month study, participants who followed a high-protein diet in addition to exercising showed significant reductions in cholesterol and triglycerides, decreased fat mass, improved insulin sensitivity, better glucose tolerance, and reduced inflammation. Moreover, muscle strength and exercise capacity were enhanced.
Professor Chiao-Nan Chen stated that previous data suggests a daily protein intake of 1.6 grams per kilogram of body weight to maintain muscle mass, and the research team used this as the dietary target for the experimental group.
“Big heart, fat body” is a common issue among middle-aged and older adults, often leading to cardiovascular diseases. Reduced physical activity further accelerates muscle loss. The research findings provide valuable insights for middle-aged and older obese individuals and offer new strategies and approaches for obesity management.
However, Professor Chiao-Nan Chen also cautioned that the study validates the physiological performance of high-protein diets in middle-aged and older populations, but it does not imply that solely consuming a high-protein diet is a good weight management method. Exercise remains fundamental; managing physical fitness (activity capacity) and the risks of cardiovascular and metabolic diseases is more crucial than focusing solely on weight.
