Abstract
The beneficial cardiometabolic and body composition effects of combined protein-pacing (P; 5–6 meals/day at 2.0 g/kg BW/day) and multi-mode exercise (resistance, interval, stretching, endurance; RISE) training (PRISE) in obese adults has previously been established. The current study examines PRISE on physical performance (endurance, strength and power) outcomes in healthy, physically active women. Thirty exercise-trained women (>4 days exercise/week) were randomized to either PRISE (n = 15) or a control (CON, 5–6 meals/day at 1.0 g/kg BW/day; n = 15) for 12 weeks. Muscular strength (1-RM bench press, 1-RM BP) endurance (sit-ups, SUs; push-ups, PUs), power (bench throws, BTs), blood pressure (BP), augmentation index, (AIx), and abdominal fat mass were assessed at Weeks 0 (pre) and 13 (post). At baseline, no differences existed between groups. Following the 12-week intervention, PRISE had greater gains (p < 0.05) in SUs, PUs (6 ± 7 vs. 10 ± 7, 40%; 8 ± 13 vs. 14 ± 12, 43% ∆reps, respectively), BTs (11 ± 35 vs. 44 ± 34, 75% ∆watts), AIx (1 ± 9 vs. −5 ± 11, 120%), and DBP (−5 ± 9 vs. −11 ± 11, 55% ∆mmHg). These findings suggest that combined protein-pacing (P; 5–6 meals/day at 2.0 g/kg BW/day) diet and multi-component exercise (RISE) training (PRISE) enhances muscular endurance, strength, power, and cardiovascular health in exercise-trained, active women.
Highlights
IntroductionLimited data is available on combined nutrition and exercise training interventions that quantify changes in fitness-related outcomes such as muscular strength, power and endurance, aerobic fitness, flexibility, and balance in this population
There continues to be a heightened interest in healthy lifestyles among women
Three participants in the pacing and multi-mode exercise training (PRISE) group were excluded from analysis due to non-compliance to the diet and/or exercise routine, resulting in an 80%
Summary
Limited data is available on combined nutrition and exercise training interventions that quantify changes in fitness-related outcomes such as muscular strength, power and endurance, aerobic fitness, flexibility, and balance in this population. We demonstrated that a protein-pacing diet alone (P; 5–6 meals/day at >1.4 g/kg BW protein/day; 20–25 g protein/meal) [1] combined with a multi-mode (RISE; resistance, interval, stretching, endurance) exercise training intervention (PRISE). It is of interest to examine the efficacy of the PRISE lifestyle (nutrition/exercise) program in improving physical performance and body composition outcomes in lean, fit women. Given the paucity of scientific investigations examining fitness/performance outcomes in response efficacy of the PRISE lifestyle (nutrition/exercise) program in improving physical performance and to nutrition and exercise interventions in physically active women, the primary aim of the present study body composition outcomes in lean, fit women.
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