Saturday December 7, 2019

Ice Baths Decrease Protein Generation in Muscles: Study

Ice baths not helpful for repairing and building muscles

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Ice baths
Researchers have found that ice baths do not help in repairing muscles. Pixabay

Successful athletes such as Andy Murray and Jessica Ennis-Hill are known for using ice baths after exercise, however new research suggests that ice baths aren’t helpful for repairing and building muscle over time, because they decrease the generation of protein in muscles.

According to health experts here, rather going for ice bath people can opt to get mild massage, consume protein before bed, and drink plenty of water.

Ice baths, also known as cold-water immersion, are still touted as a popular strategy for both acute recovery, on a timescale of hours and days, as well as adaptation to training over weeks and months.

“Yes taking ice bath has certain rejuvenating and refreshing properties which may help one to be active, but is not a proven fact that it will certainly help in muscle building as science behind such conclusions is not robust,” Gaurav Rathore, Associate Director, Department of Orthopedics and Joint Replacement, Jaypee Hospital in Noida, told IANS.

“At the same time it can bot be recommended to general public as our athletes have very controlled and disciplined environment, hence in certain conditions they come up with their own idea of fitness,” Rathore added.

Baths
Rather going for ice baths people can opt to get mild massage. Pixabay

He suggested that rather going for ice bath one can opt to get mild massage, consume protein before bed, take enough sleep, rest, and drink plenty of water which are also essential components for muscles building.

Thestudy, published in the Journal of Physiology, found that ice baths are particularly ineffective for the latter, adaptation.

Acccording to Yash Gulati, Senior Consultant, Orthopaedic Surgeon, Indraprastha Apollo Hospitals in New Delhi told IANS: The idea behind using ice baths is to reduce the inflammation and not for repairing or building the muscles. The purpose of the ice baths is to decrease the swelling after acute pain.

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“But there’s no impact of ice baths on the generation of new proteins in the muscles,” Gulati said.

Gulati added that alternatives ice baths can be physiotherapy and strengthening exercise. (IANS)

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Protein Deficiency Ordinary Among Indians: Experts

Experts say sedentary lifestyles and inadequate protein deficient diets are having a huge impact on the muscle health

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Nuts Reduces Protein Deficiency
Too little protein may cause changes in body composition that develop over a long period of time, such as muscle wasting. Pixabay

Like iron and calcium deficiency, protein deficiency is also common among Indians, say experts.

Most Indians think that protein deficiency is not an important concern. The most common myths are that protein is only for body-builders or gym-goes, and that diet gives one enough protein and cutting on protein is a good way to lose weight.

The latest survey by the Indian Market Research Bureau (IMRB) to ascertain the levels of protein deficiency and awareness about protein in India showed 73 per cent of urban rich is protein deficient with 93 per cent of them unaware about their daily protein requirements.

These revelations find resonance in the Inbody-IPSOS study of 2018 which illustrated that 71 per cent Indians have poor muscle health and 68 per cent have lower protein content than adequate levels.

According to the National Sample Survey Office (2011-12), rural households consumed 56.5g of protein (reduced from 60.2g in 1993-94), while urban households were taking in 55.7g (57.2g in 1993-94).

Experts say sedentary lifestyles and inadequate protein deficient diets are having a huge impact on the muscle health.

Proteins are essential at all stages of life, even after growth and development since humans constantly lose protein through normal physiological losses and it needs to be replenished.

“A sedentary lifestyle and inadequate protein diet can lead to poor muscle health which may affect productivity of adults,” Nandan Joshi, Danone India’s head of medical affairs, told IANS.

“The loss of muscle mass starts as early as in the 30s. We lose about 3-5 per cent muscle every decade. However, by consuming adequate protein and engaging in physical activity, we can control the muscle loss and stay active,” Joshi added.

Milk Reduces Protein Deficiency
Milk is an emulsion or colloid of butterfat globules within a water-based fluid that contains dissolved carbohydrates and protein aggregates with minerals. Pixabay

The IMRB study was conducted in seven cities with 73 per cent of people surveyed being protein deficient.

“Since protein is such an integral part of our diet, one should strive to consume an adequate amount of protein in daily diet — one gm/kg of body weight. For example, an egg contains six gm, so either you can fulfil your requirement through diet or through supplements,” Joshi said.

Good quality protein could come from meat, milk, eggs as well as legumes and pulses. The quality of protein is related to the presence of all essential amino acids as well as its digestibility.

Vegetarians can include a combination of pulses along with cereals.

ALSO READ: Here’s Why Excess Consumption of Protein is Harmful for your Body

Besides pulses, other sources are legumes, green peas, soybean, paneer, tofu, sprouts, etc.

One should also include fistful of nuts, roasted peanuts or chana along with seeds cocktail as a protein snack. (IANS)