USING THE MEDITERRANEAN DIET FOR MUSCLE GAIN

 

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MEDITERRANEAN DIET FOR MUSCLE GAIN  SUMMARY

• A Mediterranean diet for muscle gain can be used as part of a healthy diet. Furthermore, a Mediterranean diet reduced pain and improved physical function compared to a low-fat group of equal calories. Futhermore, a higher monounsaturated fats on the MD could have contributed to great pain reduction.

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The Mediterranean diet (MD) benefits a wide variety of health benefits, such as reducing the risk of diabetes (i.e., diabetic Mediterranean diet cookbooks are available) and lowering the risk of heart disease. In essence, the diet plan advocates limiting red meat and encourages fresh fruits, vegetables, greek yogurt, whole grains, legumes, nuts, seeds, extra virgin olive oil, and high levels of heart-healthy fats (i.e., omega-3 fatty acids). Furthermore, a Mediterranean diet for muscle building is also of interest.

THE MEDITERRANEAN DIET FOR MUSCLE GAIN

Most people just think about the heart and health benefits of a Mediterranean diet, but Mediterranean diet for muscle building is possible with the right macros. For instance, one study found a significant positive relationship was seen between adherence to the Mediterranean diet and muscle mass and strength [7]. Thus, a mediterranean diet for muscle building can contribute to increasing muscle mass by reducing inflammation through upregulating insulin and insulin-like growth factor-1 (IGF-1), which decrease protein breakdown and can elevate overall muscle health [8].

USING THE MEDITERRANEAN DIET FOR MUSCLE GAIN

Red wine in moderation is the best wine for an MD diet. Red wine is usually advocated for the polyphenols in red wine. Drinking coffee is also allowed due to its rich source of antioxidants and polyphenols.

A relatively new concept being explored is the Mediterranean diet for menopause weight loss. Popular low-calorie plans such as the 1500-calorie Mediterranean diet are widely followed.

MEDITERRANEAN KETO DIET FOR MUSCLE GAIN

Another version is the low-carb/keto Mediterranean diet and the Mediterranean keto diet, which are popular in the keto community. The standard quota for the Mediterranean diet eggs per week is 2 to 4 servings. They recommend limiting the yolks but unlimited egg whites.

Popular Mediterranean keto  diet recipes to lose weight include:

1. Mediterranean diet smoothies
2. Mediterranean diet oatmeal recipe/Mediterranean diet overnight oats
3. Mediterranean diet desserts
4. Mediterranean diet fish recipes
5. Mediterranean diet coffee

THE ANTI-INFLAMMATORY DIET

Osteoarthritis (OA) is an inflammatory disease of the joints that affects roughly 230 million people worldwide.(1) There is no cure for OA other than anti-inflammatory drugs such as NSAIDs, which have many negative side effects. Knee OA (KOA) is a common condition that often causes stiffness and immobility in the knee joints with pain and swelling.

Chronic low-grade inflammation is a driving cause of the development of KOA.(2) The Mediterranean diet is rich in fruits, vegetables, whole grains, fatty fish, and nuts, which can contribute to reducing inflammation response. Researchers collected subjects aged 40-75 with KOA and assigned them to a Mediterranean, low-fat or regular diet.

STUDY DESIGN

• The Mediterranean diet comprised 35% fat, 50% carbohydrate, and 15% protein. Subjects were told to use olive oil on their salads and canola oil for frying. The subjects were also instructed to take fish oil capsules twice per week.
• The low-fat diet group consumed 20% fat, 65% carbohydrate, and 15% protein.
• The control group resumed their normal diet.

IS THE MEDITERRANEAN DIET GOOD FOR INFLAMMATION?

At the end of the study, both the low-fat and Mediterranean diet groups lost weight, and their waist circumference decreased. Furthermore, a previous studies have suggested that weight loss can reduce the pain and inflammation associated with KOA. Despite losing a similar amount of weight, the Mediterranean diet group had a statistically significant reduction in pain and improvement in physical function.

There was no difference in total stiffness among the groups, but morning stiffness decreased by 81% in the Mediterranean diet group at the end. Knee pain in standing situations improved 100% in the Mediterranean diet group compared with others. Knee pain in walking decreased by 75% in the low-fat diet group.

No patient received pain-relief drugs during the study.(3) Moreover, this study is similar to a previous study in which a low-carb diet decreased pain compared to a low-fat and regular diet.(4) The low-carb diet reduced oxidative stress (i.e., oxidative stress increases inflammation) compared to the low-fat and control diets.

Reduction in oxidative stress was related to reduced functional pain. Furthermore, the researchers suggested that the increase in monounsaturated fats may have contributed to greater pain reduction in the Mediterranean diet group. Oleocanthal is a polyphenol constituent of olive oil with strong anti-inflammatory activities. (5, 6)

Consuming a Mediterranean diet group with lots of monounsaturated fats, fatty fish, plant-based foods, grain bread, and vegetables may reduce pain and inflammation by lifting weights that often occur over the years. A mediterranean diet for muscle building can be tailored by increasing protein and incorporating resistance exercise.

Conclusion

In conclusion, adopting a Mediterranean diet for lean muscle can be a transformative approach, especially for those looking to optimize their health and fitness. The Mediterranean diet for lean mass not only supports muscle development but also offers a plethora of health benefits, including reduced inflammation and improved overall well-being. This diet, rich in monounsaturated fats, fatty fish, plant-based foods, grain bread, and vegetables, can be particularly beneficial for those seeking to gain lean mass while maintaining a balanced and nutritious diet.

The evidence suggests that the Mediterranean diet for lean mass can significantly contribute to muscle strength and health, making it a viable option for individuals at any fitness level. Whether you are an athlete or someone simply looking to enhance your physical health, incorporating the principles of the Mediterranean diet can lead to substantial improvements in muscle gain and overall physical function.

Lastly, the versatility of the Mediterranean diet for lean mass allows for a variety of delicious and nutritious food options, making it a sustainable choice for long-term health and fitness goals. By embracing this diet, individuals can experience not only enhanced muscle growth but also a richer, more balanced lifestyle.

 

REFERENCES

1.         Zhang Y, Jordan JM. Epidemiology of osteoarthritis. Clin Geriatr Med. 2010;26(3):355-69.

2.         Robinson WH, Lepus CM, Wang Q, Raghu H, Mao R, Lindstrom TM, et al. Low-grade inflammation as a key mediator of the pathogenesis of osteoarthritis. Nat Rev Rheumatol. 2016;12(10):580-92.

3.         Sadeghi A, Zarrinjooiee G, Mousavi N, Sabet S, Jalili N. Effects of a Mediterranean Diet Compared with the Low-Fat Diet on Patients with Knee Osteoarthritis: A Randomized Feeding Trial. International Journal of Clinical Practice. 2022;2022.

4.         Strath LJ, Jones CD, Philip George A, Lukens SL, Morrison SA, Soleymani T, et al. The Effect of Low-Carbohydrate and Low-Fat Diets on Pain in Individuals with Knee Osteoarthritis. Pain Med. 2020;21(1):150-60.

5.         Fogliano V, Sacchi R. Oleocanthal in olive oil: between myth and reality. Molecular nutrition & food research. 2006;50 1:5-6.

6.         Martínez-Soto JC, Domingo JC, Cordobilla B, Nicolás M, Fernández L, Albero P, et al. Dietary supplementation with docosahexaenoic acid (DHA) improves seminal antioxidant status and decreases sperm DNA fragmentation. Syst Biol Reprod Med. 2016;62(6):387-95.

7. Jennings A, Mulligan AA, Khaw K-T, Luben RN, Welch AA. A Mediterranean diet is positively associated with bone and muscle health in a non-Mediterranean region in 25,450 men and women from EPIC-Norfolk. Nutrients. 2020;12(4):1154.

8. Granic A, Sayer AA, Robinson SM. Dietary patterns, skeletal muscle health, and sarcopenia in older adults. Nutrients. 2019;11(4):745.

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