Wednesday January 29, 2020

Protein Shakes may Not be Most Effective Way to Relieve Aching Muscles

While proteins and carbohydrates are essential for the effective repair of muscle fibres following intensive strength training

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Protein, Shakes, Aching Muscles
The researchers have found that neither whey-protein based shakes nor milk-based formulas enhanced the rate of muscle recovery following resistance training when compared to a carbohydrate only drink. LifetimeStock

Protein shakes have long been touted as a gym bag essential, consumed by gym-goers in an effort to boost muscle recovery and minimise post-workout muscle soreness, but they may not be the most effective way to relieve aching muscles, a new study suggests.

The researchers have found that neither whey-protein based shakes nor milk-based formulas enhanced the rate of muscle recovery following resistance training when compared to a carbohydrate only drink.

“While proteins and carbohydrates are essential for the effective repair of muscle fibres following intensive strength training, our research suggests that varying the form of protein immediately following training does not strongly influence the recovery response or reduce muscle pain,” said study lead by author Thomas Gee from the University of Lincoln in the UK.

The experiment involved 30 male participants, all of whom had at least a year’s resistance training experience.

Protein, Shakes, Aching Muscles
Protein shakes have long been touted as a gym bag essential, consumed by gym-goers in an effort to boost muscle recovery and minimise post-workout muscle soreness, but they may not be the most effective way to relieve aching muscles, a new study suggests. LifetimeStock

Researchers asked participants to rate their levels of muscle soreness on a visual scale from ‘no muscle soreness’ (0) through to ‘muscle soreness as bad as it could be’ (200).

Participants also completed a series of strength and power assessments to test their muscle function.

The results showed a significant rise in the levels of muscle soreness across the three groups 24 hours and 48 hours after the initial resistance training session, with ratings for all groups rising to over 90, significantly higher than the groups baseline ratings, which ranged from 19-26.

The study also showed reductions in muscle power and function.

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The findings published in the journal Human Kinetics, suggest there was no difference in recovery response between the different formulas and no additional benefit of protein consumption on muscle recovery.

“The dependence on protein shakes is one of the fads that need to be dispelled, especially when one uses it as a post-workout concoction to combat muscle pain,” Ashutosh Jha, Consultant Orthopaedics, Columbia Asia Hospital in Ghaziabad, told IANS. (IANS)

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Protein Named ‘Sestrin’ May Help You Cut Flab Without Moving a Muscle

This protein may help cut flab without moving a muscle

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Protein fat
Here comes a protein that can help them cut flab without high-intensity gym. Pixabay

In good news for couch potatoes, here comes a protein that can help them cut flab without high-intensity gym or even a brisk walk around the park. The catch is: It is not yet available as pills but occurs naturally in the body.

Called ‘Sestrin’, the protein might harness the benefits of a good workout without ever moving a muscle, say researchers from University of Michigan.

While studying a class of naturally-occurring protein called Sestrin, they found that it can mimic many of exercise’s effects in flies and mice.

protein workout
The beneficial effects of Sestrin include more than just improved endurance and physical performance. Pixabay

The findings could eventually help scientists combat muscle wasting due to ageing and other causes.

Researchers have previously observed that Sestrin accumulates in muscle following exercise,” said Myungjin Kim, research assistant professor in the Department of Molecular & Integrative Physiology.

Kim, working with professor Jun Hee Lee and a team of researchers wanted to know more about the protein’s apparent link to exercise.

Taking advantage of Drosophila flies’ normal instinct to climb up and out of a test tube, their collaborators from Wayne State University in Detroit developed a kind of fly treadmill.

Using it, the team trained the flies for three weeks and compared the running and flying ability of normal flies with that of flies bred to lack the ability to make ‘Sestrin’.

“Flies can usually run around four to six hours at this point and the normal flies’ abilities improved over that period,” said Lee. “The flies without Sestrin did not improve with exercise”.

What’s more, when they overexpressed Sestrin in the muscles of normal flies, essentially maxing out their Sestrin levels, they found those flies had abilities above and beyond the trained flies, even without exercise.

In fact, flies with overexpressed Sestrin didn’t develop more endurance when exercised.

The beneficial effects of Sestrin include more than just improved endurance.

protein workout
Called ‘Sestrin’, the protein might harness the benefits of a good workout without ever moving a muscle. Pixabay

Mice without Sestrin lacked the improved aerobic capacity, improved respiration and fat burning typically associated with exercise.

“We propose that Sestrin can coordinate these biological activities by turning on or off different metabolic pathways,” Lee said, adding that this kind of combined effect is important for producing exercise’s effects.

Lee also helped another collaborator, Pura Munoz-Cánoves of Pompeu Fabra University in Spain to demonstrate that muscle-specific ‘Sestrin’ can also help prevent atrophy in a muscle that’s immobilized, such as the type that occurs when a limb is in a cast for a long period of time.

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“This independent study again highlights that Sestrin alone is sufficient to produce many benefits of physical movement and exercise,” Lee said.

Could Sestrin supplements be on the horizon? Not quite, said Lee, adding that Sestrins are not small molecules, but “we are working to find small molecule modulators of Sestrin”. (IANS)