Effects of High Versus Low Protein Intake on Body Composition and Maximal Strength in Aspiring Female Physique Athletes Engaging in an 8-Week Resistance Training Program

2018 ◽  
Vol 28 (6) ◽  
pp. 580-585 ◽  
Author(s):  
Bill I. Campbell ◽  
Danielle Aguilar ◽  
Laurin Conlin ◽  
Andres Vargas ◽  
Brad Jon Schoenfeld ◽  
...  
Keyword(s):  
Body Composition ◽  
Resistance Training ◽  
Training Program ◽  
Protein Intake ◽  
Fat Free Mass ◽  
Protein Diet ◽  
Maximal Strength ◽  
Resistance Training Program ◽  
Low Protein ◽  
Lower Protein

Aspiring female physique athletes are often encouraged to ingest relatively high levels of dietary protein in conjunction with their resistance training programs. However, there is little to no research investigating higher versus lower protein intakes in this population. This study examined the influence of a high versus low-protein diet in conjunction with an 8-week resistance training program in this population. A total of 17 females (21.2 ± 2.1 years; 165.1 ± 5.1 cm; 61 ± 6.1 kg) were randomly assigned to a high-protein diet (HP: 2.5 g·kg−1·day−1;n = 8) or a low-protein diet (LP: 0.9 g·kg−1·day−1,n = 9) and were assessed for body composition and maximal strength prior to and after the 8-week protein intake and exercise intervention. Fat-free mass increased significantly more in the HP group as compared with the LP group (p = .009), going from 47.1 ± 4.5 to 49.2 ± 5.4 kg (+2.1 kg) and from 48.1 ± 2.7 to 48.7 ± 2 kg (+0.6 kg) in the HP and LP groups, respectively. Fat mass significantly decreased over time in the HP group (14.1 ± 3.6 to 13.0 ± 3.3 kg;p < .01), but no change was observed in the LP group (13.2 ± 3.7 to 12.5 ± 3.0 kg). Although maximal strength significantly increased in both groups, there were no differences in strength improvements between the two groups. In aspiring female physique athletes, a higher protein diet is superior to a lower protein diet in terms of increasing fat-free mass in conjunction with a resistance training program.

scholarly journals Effects of daily 24-gram doses of rice or whey protein on resistance training adaptations in trained males

2020 ◽  
Vol 17 (1) ◽  
Author(s):  
Jessica M. Moon ◽  
Kayla M. Ratliff ◽  
Julia C. Blumkaitis ◽  
Patrick S. Harty ◽  
Hannah A. Zabriskie ◽  
...  
Keyword(s):  
Body Composition ◽  
Resistance Training ◽  
Training Program ◽  
Whey Protein ◽  
Lean Mass ◽  
Performance Outcomes ◽  
Fat Free Mass ◽  
Protein Concentrate ◽  
Resistance Training Program ◽  
And Performance

Abstract Background Large (48-g), isonitrogenous doses of rice and whey protein have previously been shown to stimulate similar adaptations to resistance training, but the impact of consuming smaller doses has yet to be compared. We evaluated the ability of 24-g doses of rice or whey protein concentrate to augment adaptations following 8 weeks of resistance training. Methods Healthy resistance-trained males (n = 24, 32.8 ± 6.7 years, 179.3 ± 8.5 cm, 87.4 ± 8.5 kg, 27.2 ± 1.9 kg/m2, 27.8 ± 6.0% fat) were randomly assigned and matched according to fat-free mass to consume 24-g doses of rice (n = 12, Growing Naturals, LLC) or whey (n = 12, NutraBio Labs, Inc.) protein concentrate for 8 weeks while completing a standardized resistance training program. Body composition (DXA), muscular strength (one-repetition maximum [1RM]) and endurance (repetitions to fatigue [RTF] at 80% 1RM) using bench press (BP) and leg press (LP) exercises along with anaerobic capacity (Wingate) were assessed before and after the intervention. Subjects were asked to maintain regular dietary habits and record dietary intake every 2 weeks. Outcomes were assessed using 2 × 2 mixed (group x time) factorial ANOVA with repeated measures on time and independent samples t-tests using the change scores from baseline. A p-value of 0.05 and 95% confidence intervals on the changes between groups were used to determine outcomes. Results No baseline differences (p > 0.05) were found for key body composition and performance outcomes. No changes (p > 0.05) in dietary status occurred within or between groups (34 ± 4 kcal/kg/day, 3.7 ± 0.77 g/kg/day, 1.31 ± 0.28 g/kg/day, 1.87 ± 0.23 g/kg/day) throughout the study for daily relative energy (34 ± 4 kcals/kg/day), carbohydrate (3.7 ± 0.77 g/kg/day), fat (1.31 ± 0.28 g/kg/day), and protein (1.87 ± 0.23 g/kg/day) intake. Significant main effects for time were revealed for body mass (p = 0.02), total body water (p = 0.01), lean mass (p = 0.008), fat-free mass (p = 0.007), BP 1RM (p = 0.02), BP volume (p = 0.04), and LP 1RM (p = 0.01). Changes between groups were similar for body mass (− 0.88, 2.03 kg, p = 0.42), fat-free mass (− 0.68, 1.99 kg, p = 0.32), lean mass (− 0.73, 1.91 kg, p = 0.37), fat mass (− 0.48, 1.02 kg, p = 0.46), and % fat (− 0.63, 0.71%, p = 0.90). No significant between group differences were seen for BP 1RM (− 13.8, 7.1 kg, p = 0.51), LP 1RM (− 38.8, 49.6 kg, p = 0.80), BP RTF (− 2.02, 0.35 reps, p = 0.16), LP RTF (− 1.7, 3.3 reps, p = 0.50), and Wingate peak power (− 72.5, 53.4 watts, p = 0.76) following the eight-week supplementation period. Conclusions Eight weeks of daily isonitrogenous 24-g doses of rice or whey protein in combination with an eight-week resistance training program led to similar changes in body composition and performance outcomes. Retroactively registered on as NCT04411173.

Positive Effects of a Short-Term Intense Elastic Resistance Training Program on Body Composition and Physical Functioning in Overweight Older Women

2018 ◽  
Vol 20 (3) ◽  
pp. 321-334 ◽  
Author(s):  
Nicole B. Fritz ◽  
Álvaro Juesas ◽  
Pedro Gargallo ◽  
Joaquín Calatayud ◽  
Julio Fernández-Garrido ◽  
...  
Keyword(s):  
Body Composition ◽  
Resistance Training ◽  
Training Program ◽  
Perceived Exertion ◽  
Fat Free Mass ◽  
Control Group ◽  
Short Term ◽  
Resistance Training Program ◽  
Positive Effects ◽  
Elastic Tubes

The aim of this study was to investigate the effects of a resistance training program (RTP) in older overweight women (OOW) using two different types of elastic devices. Methods: This study was a randomized controlled trial with pre- and postintervention measures. Participants included OOW, aged 60–85 years, with no medical history of disease that would preclude them from engaging in physical exercise. Participants were randomly divided into the following groups: elastic tubes with handles group (ETG; n = 22), traditional elastic bands group ( n = 21), and control group (CG; n = 20). Exercise groups (EGs) performed the following supervised RTP: 8 weeks, twice weekly, six overall body exercises, and 3–4 sets of 10 repetitions at a rate of perceived exertion (RPE) of 7–9 on the OMNI-Resistance Exercise Scale of perceived exertion. The controls did not change their usual lifestyle. Outcome measures included body composition (BC; total and regional percentage of fat mass [FM] and fat-free mass [FFM]) and physical performance (PP; dynamic and isometric strength, flexibility, agility/dynamic balance, and endurance). Results: Both EGs exhibited significantly reduced FM in the upper limbs (ULs) and trunk and increased FFM in the UL, while the ETG exhibited a significantly increased trunk FFM. Both EGs improved in PP, and there were no intergroup differences. Trunk FM and FFM and meters walked differed significantly between the ETG and CG. The CG did not exhibit any significant changes. Conclusion: Training with elastic devices at a moderate–high RPE produces short-term improvements in BC and PP in OOW.

scholarly journals Body composition and functional autonomy of older adult women after a resistance training program

2014 ◽  
Vol 6 (1) ◽  
pp. 74-85 ◽  
Author(s):  
Anne Cabral ◽  
Íris Magalhães ◽  
Cláudio Borba-Pinheiro ◽  
Olavo Rocha-Júnior ◽  
Nébia Figueiredo ◽  
...  
Keyword(s):  
Body Composition ◽  
Resistance Training ◽  
Training Program ◽  
Older Adult ◽  
Adult Women ◽  
Resistance Training Program ◽  
Functional Autonomy

The Effects of a Periodized Resistance Training Program on Body Composition of ROTC Cadets

2017 ◽  
Vol 49 (5S) ◽  
pp. 259
Author(s):  
Straughn Marisa ◽  
John D. Wallop ◽  
Lauren Adlof ◽  
Amy Crawley ◽  
Ludmila Cosio-Lima
Keyword(s):  
Body Composition ◽  
Resistance Training ◽  
Training Program ◽  
Resistance Training Program ◽  
Rotc Cadets

The Effects of a 20-Week Exercise Training Program on Resting Metabolic Rate in Previously Sedentary, Moderately Obese Women

2001 ◽  
Vol 11 (1) ◽  
pp. 15-31 ◽  
Author(s):  
Heidi K. Byrne ◽  
Jack H. Wilmore
Keyword(s):  
Resistance Training ◽  
Exercise Training ◽  
Metabolic Rate ◽  
Training Program ◽  
Body Fat ◽  
Aerobic Capacity ◽  
Resting Metabolic Rate ◽  
Fat Free Mass ◽  
Obese Women ◽  
Resistance Training Program

The present study was designed to investigate the effects of exercise training on resting metabolic rate (RMR) in moderately obese women. It was hypothesized that exercise training would increase resting metabolic rate. Nineteen previously sedentary, moderately obese women (age = 38.0 ± 0.9 years, percent body fat = 37.5 ± 0.8) trained for 20 weeks using either resistance training (RT) or a combination of resistance training arid walking (RT/W). The high intensity resistance training program was designed to increase strength and fat-free mass and the walking program to increase aerobic capacity. There was also a non-exercising control group (C) of 9 subjects in this study. Fat-free mass was significantly increased in both the RT (+1.90 kg) and RT/W (+1.90 kg) groups as a result of the training program. No group showed significant changes in fat mass or relative body fat from pre- to post-training. Aerobic capacity was slightly, though significantly, increased in the RT/W group only. The RT group showed a significant increase (+44 kcal · day−1), while the RT/W group showed a significant decrease (-53 kcal · day−1) in resting metabolic rate post-training. RT can potentiate an increase in RMR through an increase in fat-free mass, and the decrease in RMR in the RT/W group may have been a result of heat acclimation from the walk training.

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