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Lift Weights, Eat More Protein, Especially If You’re Over 40

nytimes.com

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Re: Lift Weights, Eat More Protein, Especially If You’re Over 40

#21

Post by always_good »

wppick wrote: post #17
InclinedPlane wrote: post #14

Earlier quoted context omitted.

Many people who smoke have lived into their 90s. That's not a good reason to smoke. Anecdotes are not data.

Data is not the whole picture. Maybe more protein is great for adding muscle mass, and bad for a different reason... The article lists beef as it's first source of protein besides protein shakes. Beef is a class 2A carcinogen. I stopped reading there.

"On the other hand, any form of protein is likely to be effective, it concludes, not merely high-protein shakes and supplements. Beef, chicken, yogurt and even protein from peas or quinoa could help us to build larger and stronger muscles."

That's really the part you took issue with? That's a list of protein examples, not "it's first source of protein." It even says "any form of protein is likely to be effective."

Fake HN outrage?

It goes on to say "On the other hand and conveniently, any type of and time for protein was fine. The gains were similar if people downed their protein immediately after a workout or in the hours earlier or later, and it made no difference if the protein was solid or liquid, soy, beef, vegan or any other."

Re: Lift Weights, Eat More Protein, Especially If You’re Over 40

#22

Post by coralreef »

milesvp wrote: post #6
r0brodz wrote: post #4

The benefits of protein are historically documented by all the great bodybuilders. Nothing new here. Mainstream is always behind the freaks who dare to go against "science".

Which is amusing, because in this context the bodybuilders are fundamentally doing science. They have experiments (aka, exercise and eating regiments) that, as I understand it, are repeatable, and consistently produce the desired outcome, at least in terms of sculpted muscle and body fat.

But the experiments are also tainted, ie. undisclosed steroid supplements or other enhancers.

Re: Lift Weights, Eat More Protein, Especially If You’re Over 40

#23

Post by theoh »

vanderZwan wrote: post #2

> The impacts of this extra protein were not enormous. Almost everyone who started or continued weight training became stronger in these studies, whether they ate more protein or not. But those who did ramp up their protein gained an extra 10 percent or so in strength and about 25 percent in muscle mass compared to the control groups. Maybe it's me, but 10% extra performance and 25% extra muscle mass sounds like quit…

Is it not that they gained 110% of the performance (125% of the mass) that the control group gained?

Re: Lift Weights, Eat More Protein, Especially If You’re Over 40

#25

Post by xupybd »

curuinor wrote: post #20
milesvp wrote: post #6

Earlier quoted context omitted.

Which is amusing, because in this context the bodybuilders are fundamentally doing science. They have experiments (aka, exercise and eating regiments) that, as I understand it, are repeatable, and consistently produce the desired outcome, at least in terms of sculpted muscle and body fat.

Modern bodybuilders don't have incredible life spans, either, so they face the consequences.

I've often wondered about this can you point me in the direction of any info on their life spans?

Re: Lift Weights, Eat More Protein, Especially If You’re Over 40

#26

Post by dannyr »

sjg007 wrote: post #3

How does one start lifting weights or exercising when you have no motivation to.

I started counting streaks. I'm using an app for this.

I've also been doing HIIT workouts by following this guy's videos: https://www.youtube.com/channel/UCSYr9PbKKbL-OdIEnIvqVOw/vid...

I love that it is timed. I'm not distracted by anything unlike if I'm just doing it on my own.

Re: Lift Weights, Eat More Protein, Especially If You’re Over 40

#27

Post by thesmallestcat »

Protein is good, but not too much from meat:

https://www.ncbi.nlm.nih.gov/pubmed/27479196

> CONCLUSIONS AND RELEVANCE:

> High animal protein intake was positively associated with cardiovascular mortality and high plant protein intake was inversely associated with all-cause and cardiovascular mortality, especially among individuals with at least 1 lifestyle risk factor. Substitution of plant protein for animal protein, especially that from processed red meat, was associated with lower mortality, suggesting the importance of protein source.

Re: Lift Weights, Eat More Protein, Especially If You’re Over 40

#28

Post by xupybd »

sjg007 wrote: post #3

How does one start lifting weights or exercising when you have no motivation to.

Start slow, don't push until your broken, just push enough so your body has to adapt. If you've not been doing a lot of exercise just starting walking for 30 mins 4 times a week can be a good start.

After a couple of weeks you'll start adapting to that and feeling a lot better. Then you might want to join up at a gym.

I'd say start with something easy like the machines for a few months. The machines aren't the best way to lift but they're pretty hard to get wrong, come with instructions and get you used to going to the gym.

Limit your time at the gym. For me 40 mins and I'm out. If you feel like you have to be there for a long time it can impact the rest of your life and cause you to give up on it. Regular workouts are key to changing. Not one off insanely intense marathon sessions.

After 3 months or so you'll start noticing a little more energy and confidence. I'd say it's time to learn some barbell lifts. Deadlift, squat, bench press and overhead press. Get good at those over a year or so and you'll be amazed at the changes you see.

Starting strength is a great book to get you going on those lifts. If you can afford it a trainer is also a great way to start. https://athleanx.com/ is also something I've heard nothing but good things about.

Mobility is also huge, learn to stretch from day one. You'll feel amazing if you can get in 20 mins 3 times a week.

Re: Lift Weights, Eat More Protein, Especially If You’re Over 40

#30

Post by xupybd »

lafar6502 wrote: post #15
mancerayder wrote: post #5

Earlier quoted context omitted.

Find a competent trainer - gyms that teach Olympic Weightlifting are going to have higher caliber trainers than the typical commercial gym full of 'personal trainers.' There's a massive technical aspect to learn that puts a more scientific spin to appeal to people like us.* * You're on HN, right?

Training to be better at something that you will never do for real is somehow depressing, especially if you only do it in a gym. Run or ride a bike, at least you have a chance to do something useful instead of moving a weight for the sake of moving a weight

No way. I love learning those lifts. I'll never compete but I'll get better. I'll have a challenge that's more than just grinding through reps. I'll get gains faster than just physiological adaptation allows for as my skill goes up. Olympic lifts can be a lot of fun.
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