Summer is here and to look your best this swimsuit season it’s time to pay special attention to your fitness routine.  A new study published in the May 2008 issue of Fitness Management Magazine reinforces the importance of consuming protein meal replacement shakes immediately after weight training to maximize muscle mass gains and body fat loss. 

The study examined the effects of a 23 week moderate exercise training program, with and without a supplemental protein meal replacement shake, on body composition in a group of adults. Under close supervision, study participants exercised 2-3 days a week following an exercise protocol adapted from the American College of Sports Medicine guidelines which included standard use of 11 weight training machines with appropriate increases in exercise resistance and post-exercise stretches. Participants also performed 20 minutes of aerobic exercise as part of their workout.

Forty-six participants completed the 23-week program of which 24 participants consumed a protein meal replacement drink following their training session and 22 did not consume a shake, nor did they receive a placebo control. The protein meal replacement shakes were prepared by mixing 1.5 servings in water and provided approximately 270 calories, 4.5g fat, 35g carbohydrate, and 24g protein.

After 23 weeks, all 46 subjects showed significant improvements in body composition. However, the participants who ingested the post-exercise protein meal replacement shake increased their lean weight by 5.5 pounds and decreased fat weight by 9 pounds; a 14.5 pound improvement in body composition while those not receiving the supplemental shake only increased lean weight by 3.9 pounds and decreased fat weight by 4.9 pounds; an 8.8-pound improvement in body composition. Participants consuming the post-exercise protein meal replacement shake gained 25% more lean weight and lost 50% more fat, than participants who did not drink protein meal replacement shakes.

So take advantage of these study results to make the most of your summertime fitness routine. Use a protein meal replacement shake as your post exercise drink to improve your body composition and get more out of your workout!

To access the study publication visit www.fitnessmanagement.com and search archived articles for “protein and body composition”.