|Figure 1: It's beyond me, why one would even question the value of a mouth-watering piece of beef?|
(photograph by Michael C. Berch (User:MCB) on 2006-11-25, Wikipedia)
A very recent study from the University of Texas (Paddon-Jones. 2011), where a "quality protein source" is of course a peace of premium quality Texan lean beef (340g), confirms that these principles, i.e. working out and fueling the protein anabolic effects with adequate amounts of protein, apply equally to younger (n=7, 29±3 y) and older (n=7, 67±2 y) subjects:
Fixed muscle fractional synthesis rate (FSR) was calculated during a 3 h post-absorptive/rest period and again during a 5 h period following ingestion of a protein-rich meal (340 g lean beef) and bout of resistance exercise (6 sets of 8 repetitions of isotonic knee extension exercise at 80% one repetition maximum). [...] Mixed muscle FSR increased by approximately 108% in both young [pre: 0.073±0.008; post: 0.156±0.021(SE) %/h, p<0.001] and older adults (pre: 0.075±0.004; post: 0.152±0.017 %/h, p=0.003) following the meal and resistance exercise bout.In that, it is certainly no coincidence that lean beef contains almost as much leucine (8% leucine, 4% valine, 4% isoleucine) as whey, which - due to this its high leucine intake - has been shown to optimize protein synthesis via mTOR- and AKT pathways in various studies, about many of which you will probably have read on the SuppVersity, anyways.
|Figure1: Comparison of amino acid profiles of 90% lean ground beef vs. Whey powder |
(data adapted from bitterpoison.com)
Bottom line: If your daddy refuses to sip on a sweet chocolate whey, because he doesn't "do steroids", serve him some (preferably grass fed) beef before you drag him to the gym ;-)