The Secret to Maintaining Muscle Mass While You Diet
By ProSource Product Research Team | Friday, July 22, 2016 2:56:29 PM America/New_York
WHEY PROTEIN, LEUCINE, AND VITAMIN D
LINKED TO PRESERVATION OF MUSCLE MASS
DURING TIMES OF CALORIC RESTRICTION
WANT TO LOSE THE FAT BUT KEEP THE MUSCLE? A NEW STUDY SUGGESTS THAT PROPER SUPPLEMENTATION IS KEY. Losing weight is no easy task, but research tells us that significant caloric restriction in the form of reduced caloric intake and increased caloric expenditure are the best ways to promote and sustain weight loss. An inevitable consequence of weight loss stemming from caloric reduction, however, is the loss of muscle mass.
While fat loss is the ultimate goal, losing only fat is very challenging. Adding a resistance training program helps to minimize some of this muscle loss and increasing the protein content of your diet to 2x the RDA also helps to minimize muscle loss. A 2015 study published in the American Journal of Clinical Nutrition had 80 obese older adults complete a 13-week weight loss program (Verreijen, Verlaan et al. 2015). In a randomized, double-blind, placebo-controlled manner, the study participants ingested a mixture of vitamin D, whey protein and leucine or other isocaloric nutrition combinations while completing a resistance training program three days per week.
Upon completion of the study, all study groups lost similar amounts of both body mass and fat mass. However, when muscle mass changes in the arms and legs were compared, the group that ingested the combination of whey protein, leucine and vitamin D lost the lowest amounts of muscle suggesting this combination of nutrients may help to preserve valuable muscle mass during weight loss and dieting.
Verreijen, A. M., S. Verlaan, M. F. Engberink, S. Swinkels, J. de Vogel-van den Bosch and P. J. Weijs (2015). "A high whey protein-, leucine-, and vitamin D-enriched supplement preserves muscle mass during intentional weight loss in obese older adults: a double-blind randomized controlled trial." Am J Clin Nutr 101(2): 279-286.