Eat More Meat for Muscle Mass
New research published in the journal Applied Physiology, Nutrition, and Metabolism shows that middle-aged men who want to maintain or increase muscle mass as they age need to eat more protein-rich meat than what current health guidelines recommend.
While the US Department of Agriculture recommends eating two to three ounces of meat per serving and Canada’s Food Guide recommends three-ounce portions, researchers at the Exercise Metabolism Research Group at McMaster University found that six-ounce servings of 85% lean ground beef offered better results for maintaining muscle mass.
The study involved 35 middle-aged men (about 59 years old), and found that the recommended smaller portions of red meat could prevent protein deficiency but would not preserve muscle mass. A previous study published in Current Opinion in Clinical Nutrition and Metabolic Care showed that 25-30 grams of protein per meal prevents sarcopenia, a progressive condition where a 3-8% loss of lean muscle mass occurs every ten years after the age of 30. However, other studies suggest that an increase in red meat consumption also raises one’s risk for death, while other studies show that it reduces “bad” (LDL) cholesterol levels.
Mayo Clinic suggests that one must consume 10-35% of their daily calories from protein sources, which may consist of lean beef, pork, chicken, lamb, buffalo, and rabbit or wild game. The minimum Recommended Daily Allowance (RDA) for protein for adult men and women is .8 grams per kilogram of body weight.
To increase muscle mass, experts recommend that one must also perform strength exercises two to three times a week and do some form of aerobic activity (walking, swimming, jogging, cycling, etc), which can also promote heart health.
Cool, L. The Muscle-Building Food Men Need. Yahoo.