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I would add weight training and increased protein consumption to retain muscle during CR.
by anonuser123456 4y ago
I would add weight training and increased protein consumption to retain muscle during CR.
- veidr 4y agoYeah I would like to get this into the common understanding also. During the pandemic I developed high blood pressure for the first time, and I had also put on some weight. So as part of addressing the blood pressure, I decided to drop the extra weight. But I just did it without much thought — basically, I just ate more salads and veggies, and less of everything else. Along with running 30-60 minutes almost every day. I lost the weight, of course! But I also lost strength. My kids felt heavier. The difference was pretty clear. I hired a trainer and she said what you said: add weight training and more protein. You must get enough protein, and you must do at least some resistance training (e.g. lifting weights) or you will lose a substantial amount of muscle mass along with the fat when you lose weight. She was right, I regained my strength by enforcing (roughly) 2g protein per kg of body weight in my diet, and lifting weights for 30-60 minutes 3 days a week. I also googled it with duckduckgo.com after she told me those things, of course, and I found that yeah pretty much everybody who is into fitness/nutrition already knows that.
- anonuser123456 4y agoThe protein source also matters. BCAAs are important, and plant based sources are less bioavailable. That is, something like broccoli might have 4g protein/100g serving but only 50% is bioavailable.