CrossFit Masters Athletes and Protein Intake
This is an interesting bit of research. It was published a year ago but doesn’t seem to have been picked up by news sources. Here it is: Masters muscles respond to protein intake and resistance exercise by making more muscle as well as young adults. The study (Patton-Jones et al. 2011) looked at 7 young adults and 7 adults with an average age of 67. They did multiple reps of knee extensions and ate a meal of lean ground beef. Its a small number of people, which limits its power, but its hard to recruit people for this kind of thing. And . . . it required a muscle biopsy. That might have hurt. The authors didn’t mention if it did or not. Thank you study people for doing this for us.
|Crossfit Master Amy Kramer of Crossfit Seven,
Competes in a Reebok CrossFit Fundraiser
at Luke’s Locker, Fort Worth, TX.
Do Masters Athletes need more protein?
This doesn’t mean that there aren’t important differences between people in their 60s and people in their 20s. See this earlier post. What the research tells us though is that the rate at which muscle proteins are synthesized following protein intake and resistance training does not appear to change with age. At least not through our 60s. The results are important because we all want to stay strong, and most of us would like to get stronger. That, along with a desire for fun and camaraderie is why we do Crossfit.
Protein Intake and Sarcopenia
It seems like there are a lot of messages out there telling us we won’t be able to. Stuff it. Another reason why these results are important is because people tend to lose muscle mass as they age. This is what sarcopenia is. It can be a real problem for the elderly, and can severely limit their ability to get around and take care of the business of life. The question of how much of sarcopenia is inevitable, and how much is due to inactivity hasn’t been completely answered. But this study points to lack of resistance exercise as a possible major factor.
Symons TB, Sheffield-Moore M, Mamerow MM, Wolfe RR, & Paddon-Jones D (2011). The anabolic response to resistance exercise and a protein-rich meal is not diminished by age. The journal of nutrition, health & aging, 15 (5), 376-81 PMID: 21528164