Having trouble losing those last few pounds? Here’s a new way to drop it for good: Eat protein and exercise for 30 minutes.
According to new research from the University of Arkansas, women who ate a high protein meal followed by 30 minutes of moderate exercise burned more calories compared to those who exercised on an empty stomach.
Protein just isn’t great for building muscle, it appears.
“We looked at the effects of protein consumption alone on total energy expenditure, and protein consumption combined with exercise,” says Ashley Binns, study researcher and a doctoral student in kinesiology an exercise science at the University of Arkansas. “We found that with exercise, there is a trend for a continued increase in caloric expenditure with higher protein consumption. Additionally, the consumption of the high- or low-protein meals resulted in greater energy expenditure than the fasted state.”
Along with her graduate adviser Michelle Gray, an assistant professor of kinesiology, and Ro Di Brezzo, a professor of kinesiology, Binns asked 10 college-age women to take part in a study looking at the effects of protein on energy expenditure, or how effectively the body burns calories. Described as being normal weight, she then had them consume one of three meals–a high-protein meal, a low-protein meal, or no food.
“Studies involving high-protein diets and low-protein diets have typically examined the extremes: athletic populations and morbidly obese individuals,” says Binns. “I wanted to see what the thermic effect of food was like for a normal individual, who didn’t have any metabolic disorders or medications that would affect their metabolism.”
Then, after they finished their meals, she had them walk on a treadmill to see which meals affected their energy expenditure.
As it turns out, those who consume the high-protein meal had a higher level of energy expenditure while walking on the treadmill–something that wasn’t replicated in those who skipped their daily meal.
Binns explains why this may have been the case.
“With just a high-protein diet and no exercise, the body heats up to break down the protein but what also happens is it breaks down muscle,” says Binns. “The body first burns fat but then it also starts to burn muscle as fuel. We want to see individuals keep their muscle mass with a high-protein diet so that they are more energy efficient.”
So the lesson learned here? To burn more calories, don’t exercise on an empty stomach–make sure to eat a high-protein meal beforehand. It’s a simple change, but doing so could help you burn more pounds off in the long haul.
“What Ashley found is important because of the growing problem of obesity in the United States,” says Michelle Gray, co-researcher. “If simple changes can increase our energy expenditure, then they may have a large impact on weight loss or weight maintenance.”
Readers: What else do you do to burn more calories?
Sources:
High Protein Meal Followed by Exercise Increases Energy Expenditure – ScienceDaily.com
Study: High Protein Meal Followed by 30 Minutes of Moderate Exercise Burns More Calories – JSAMS.org
About The Author: Zero to Hero Fitness
Our mission at Zero to Hero Fitness is to help you to finally lose the weight and keep it off, strengthen your body and mind, and experience naturally high levels of energy throughout the day. We believe everyone, regardless of your past or current struggles with your health or fitness, can greatly improve on your existing condition and live life in your best body possible.