From Science Daily:
Researchers at McMaster University have uncovered significant new evidence in the quest for the elusive goal of gaining muscle and losing fat, an oft-debated problem for those trying to manage their weight, control their calories and balance their protein consumption.
Scientists have found that it is possible to achieve both, and quickly, but it isn’t easy.
For the study, 40 young men underwent a month of hard exercise while cutting dietary energy they would normally require by 40 per cent of what they would normally require.
“It was a gruelling affair,” says Stuart Phillips, a professor in the Department of Kinesiology at McMaster and senior investigator on the study. “These guys were in rough shape, but that was part of the plan. We wanted to see how quickly we could get them into shape: lose some fat, but still retain their muscle and improve their strength and fitness,” he says.
The researchers divided their subjects into two groups. Both groups went on a low calorie diet, one with higher levels of protein than the other. The higher-protein group experienced muscle gains — about 2.5 pounds — despite consuming insufficient energy, while the lower protein group did not add muscle.
The lower-protein group at least had the consolation of not losing muscle, which is a predictable outcome of cutting calories and not working out, say researchers.
“Exercise, particularly lifting weights, provides a signal for muscle to be retained even when you’re in a big calorie deficit,” says Phillips.
Researchers were intrigued…