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15.05.2018

In combination with protein supplementation, this comprehensive training approach has more effect on body composition than just strength training

Protein supplementation makes fat and sedentary people slimmer and healthier, and physical training enhances these effects. A diversified and comprehensive training program, with strength training, endurance training, interval training and yoga, works better than a program with only strength training and interval training, American scientists discovered.

Study
During 16 weeks, exercise scientists at Skidmore College gave 80 healthy but overweight men and women in their forties and fifties every day 3 shakes with 20 grams of whey each. The researchers used Classic Whey from Optimum Nutrition.

The researchers divided the subjects into 3 groups. The first group drank only whey, and did not make any lifestyle modifications. [P]

A third group worked out with with weights 4 times a week, and trained the major muscle groups twice a week with basic exercises. The subjects did 2 sets per exercise. They also did an interval training twice a week, during which they sprinted for 3 times 30 seconds, and rested for 4 minutes between the sprints. [P + RT]

The third group [PRISE] did strength training once a week with "medicine balls, physioballs, rubber tubes, and bands, which were incorporated into dynamic warm-up, footwork and agility drills, resistance and power movements, and core and body weight. exercises (eg, lunges, squats, and jumping rope)."

In addition, this group did one hour of endurance training once a week, and once a week a flexibility training with stretching yoga or Pilates exercises. This group did one interval training weekly too.

More details about the training programs can be found in the figure below. Click on it for a readable version.

Results
HOMA-IR dropped in all groups, which meant that insuline sensitivity increased. In the PRISE group, that combined whey supplementation with the comprehensive, training program, the concentration of triglycerides and LDL decreased as well. This meant that the risk of cardiovascular disease decreased.

The lean body mass [say: the muscle mass] increased in the two groups that combined protein supplementation with training. Especially the varied training program proved effective.

Fat mass decreased in all groups, but the decrease was the greatest in the PRISE group.

The amount of abdominal fat [VAT] only decreased in the groups that combined protein supplementation with exercise. And again, this decrease was most convincing in the PRISE group.

Conclusion
"In conclusion, protein, with and without exercise, is associated with an enhanced total and regional body composition and cardiometabolic health", write the researchers. "However, the combined effects of whey protein and 4 days/wk of exercise training result in additional improvements."

"We found that whey protein combined with a comprehensive exercise training program is associated with the greatest improvements in total and regional body composition, as well as cardiometabolic disease risk variables, and should be considered as an effective lifestyle intervention for overweight and obese adults."

Source:
J Appl Physiol (1985). 2014 Jul 1;117(1):1-10.

More:
This is how exercise and protein reinforce each other's effect on fat percentage and muscle 01.11.2017
Health risks of high-protein diet? What risks? 23.12.2016
Bodybuilding with protein-rich diet is healthier 24.06.2014

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Insulin & Glucose Metabolism
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Protein

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