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Ives SJ, Norton C, Miller V, Minicucci O, Robinson J, O'Brien G, Escudero D, Paul M, Sheridan C, Curran K, Rose K, Robinson N, He F, Arciero PJ. Multi-modal exercise training and protein-pacing enhances physical performance adaptations independent of growth hormone and BDNF but may be dependent on IGF-1 in exercise-trained men. Growth Horm IGF Res 2017; 32:60-70. [PMID: 27789212 DOI: 10.1016/j.ghir.2016.10.002] [Citation(s) in RCA: 9] [Impact Index Per Article: 1.3] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Submit a Manuscript] [Subscribe] [Scholar Register] [Received: 06/20/2016] [Revised: 09/23/2016] [Accepted: 10/04/2016] [Indexed: 01/01/2023]
Abstract
OBJECTIVE Protein-pacing (P; 5-6meals/day @ 2.0g/kgBW/day) and multi-mode exercise (RISE; resistance, interval, stretching, endurance) training (PRISE) improves muscular endurance, strength, power and arterial health in exercise-trained women. The current study extends these findings by examining PRISE on fitness, growth hormone (GH), insulin-like growth factor-1 (IGF-1), and brain-derived neurotrophic factor (BDNF) response, cardiometabolic health, and body composition in exercise-trained men. DESIGN Twenty active males (>4daysexercise/week) completed either: PRISE (n=11) or RISE (5-6meals/day @ 1.0g/kgBW/day; n=9) for 12weeks. Muscular strength (1-repetition maximum bench and leg press, 1-RM BP, and 1-RM LP), endurance (sit-ups, SU; push-ups, PU), power (squat jump, SJ, and bench throw, BT), flexibility (sit-and-reach, SR), aerobic performance (5km cycling time-trial, TT), GH, IGF-1, BDNF, augmentation index, (AIx), and body composition, were assessed at weeks 0 (pre) and 13 (post). RESULTS At baseline, no differences existed between groups except for GH (RISE, 230±13 vs. PRISE, 382±59pg/ml, p<0.05). The exercise intervention improved 1-RM, SJ, BT, PU, SU, SR, 5km-TT, GH, AIx, BP, and body composition in both groups (time, p<0.05). However, PRISE elicited greater improvements in 1-RM BP (21 vs. 10∆lbs), SJ (171 vs. 13∆W), 5km-TT (-37 vs. -11∆s), and sit-and-reach (5.3 vs. 1.2∆cm) over RISE alone (p<0.05) including increased IGF-1 (12%, p<0.05). CONCLUSIONS Exercise-trained men consuming a P diet combined with multi-component exercise training (PRISE) enhance muscular power, strength, aerobic performance, and flexibility which are not likely related to GH or BDNF but possibly to IGF-1 response.
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Affiliation(s)
- Stephen J Ives
- Human Nutrition and Metabolism Laboratory, Health and Exercise Sciences Department, Skidmore College, Saratoga Springs, NY 12866, United States
| | - Chelsea Norton
- Human Nutrition and Metabolism Laboratory, Health and Exercise Sciences Department, Skidmore College, Saratoga Springs, NY 12866, United States
| | - Vincent Miller
- Human Nutrition and Metabolism Laboratory, Health and Exercise Sciences Department, Skidmore College, Saratoga Springs, NY 12866, United States
| | - Olivia Minicucci
- Human Nutrition and Metabolism Laboratory, Health and Exercise Sciences Department, Skidmore College, Saratoga Springs, NY 12866, United States
| | - Jake Robinson
- Human Nutrition and Metabolism Laboratory, Health and Exercise Sciences Department, Skidmore College, Saratoga Springs, NY 12866, United States
| | - Gabe O'Brien
- Human Nutrition and Metabolism Laboratory, Health and Exercise Sciences Department, Skidmore College, Saratoga Springs, NY 12866, United States
| | - Daniela Escudero
- Human Nutrition and Metabolism Laboratory, Health and Exercise Sciences Department, Skidmore College, Saratoga Springs, NY 12866, United States
| | - Maia Paul
- Human Nutrition and Metabolism Laboratory, Health and Exercise Sciences Department, Skidmore College, Saratoga Springs, NY 12866, United States
| | - Caitlin Sheridan
- Human Nutrition and Metabolism Laboratory, Health and Exercise Sciences Department, Skidmore College, Saratoga Springs, NY 12866, United States
| | - Kathryn Curran
- Human Nutrition and Metabolism Laboratory, Health and Exercise Sciences Department, Skidmore College, Saratoga Springs, NY 12866, United States
| | - Kayla Rose
- Human Nutrition and Metabolism Laboratory, Health and Exercise Sciences Department, Skidmore College, Saratoga Springs, NY 12866, United States
| | - Nathaniel Robinson
- Human Nutrition and Metabolism Laboratory, Health and Exercise Sciences Department, Skidmore College, Saratoga Springs, NY 12866, United States
| | - Feng He
- Human Nutrition and Metabolism Laboratory, Health and Exercise Sciences Department, Skidmore College, Saratoga Springs, NY 12866, United States
| | - Paul J Arciero
- Human Nutrition and Metabolism Laboratory, Health and Exercise Sciences Department, Skidmore College, Saratoga Springs, NY 12866, United States.
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St-Onge MP, Ard J, Baskin ML, Chiuve SE, Johnson HM, Kris-Etherton P, Varady K. Meal Timing and Frequency: Implications for Cardiovascular Disease Prevention: A Scientific Statement From the American Heart Association. Circulation 2017; 135:e96-e121. [PMID: 28137935 DOI: 10.1161/cir.0000000000000476] [Citation(s) in RCA: 423] [Impact Index Per Article: 60.4] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Grants] [Journal Information] [Submit a Manuscript] [Subscribe] [Scholar Register] [Indexed: 12/22/2022]
Abstract
Eating patterns are increasingly varied. Typical breakfast, lunch, and dinner meals are difficult to distinguish because skipping meals and snacking have become more prevalent. Such eating styles can have various effects on cardiometabolic health markers, namely obesity, lipid profile, insulin resistance, and blood pressure. In this statement, we review the cardiometabolic health effects of specific eating patterns: skipping breakfast, intermittent fasting, meal frequency (number of daily eating occasions), and timing of eating occasions. Furthermore, we propose definitions for meals, snacks, and eating occasions for use in research. Finally, data suggest that irregular eating patterns appear less favorable for achieving a healthy cardiometabolic profile. Intentional eating with mindful attention to the timing and frequency of eating occasions could lead to healthier lifestyle and cardiometabolic risk factor management.
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Hulmi JJ, Isola V, Suonpää M, Järvinen NJ, Kokkonen M, Wennerström A, Nyman K, Perola M, Ahtiainen JP, Häkkinen K. The Effects of Intensive Weight Reduction on Body Composition and Serum Hormones in Female Fitness Competitors. Front Physiol 2017; 7:689. [PMID: 28119632 PMCID: PMC5222856 DOI: 10.3389/fphys.2016.00689] [Citation(s) in RCA: 40] [Impact Index Per Article: 5.7] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 11/17/2016] [Accepted: 12/23/2016] [Indexed: 11/13/2022] Open
Abstract
Worries about the potential negative consequences of popular fat loss regimens for aesthetic purposes in normal weight females have been surfacing in the media. However, longitudinal studies investigating these kinds of diets are lacking. The purpose of the present study was to investigate the effects of a 4-month fat-loss diet in normal weight females competing in fitness-sport. In total 50 participants finished the study with 27 females (27.2 ± 4.1 years) dieting for a competition and 23 (27.7 ± 3.7 years) acting as weight-stable controls. The energy deficit of the diet group was achieved by reducing carbohydrate intake and increasing aerobic exercise while maintaining a high level of protein intake and resistance training in addition to moderate fat intake. The diet led to a ~12% decrease in body weight (P < 0.001) and a ~35-50% decrease in fat mass (DXA, bioimpedance, skinfolds, P < 0.001) whereas the control group maintained their body and fat mass (diet × group interaction P < 0.001). A small decrease in lean mass (bioimpedance and skinfolds) and in vastus lateralis muscle cross-sectional area (ultrasound) were observed in diet (P < 0.05), whereas other results were unaltered (DXA: lean mass, ultrasound: triceps brachii thickness). The hormonal system was altered during the diet with decreased serum concentrations of leptin, triiodothyronine (T3), testosterone (P < 0.001), and estradiol (P < 0.01) coinciding with an increased incidence of menstrual irregularities (P < 0.05). Body weight and all hormones except T3 and testosterone returned to baseline during a 3-4 month recovery period including increased energy intake and decreased levels aerobic exercise. This study shows for the first time that most of the hormonal changes after a 35-50% decrease in body fat in previously normal-weight females can recover within 3-4 months of increased energy intake.
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Affiliation(s)
- Juha J Hulmi
- Department of Biology of Physical Activity, Neuromuscular Research Center, University of JyväskyläJyväskylä, Finland; Department of Physiology, Faculty of Medicine, University of HelsinkiHelsinki, Finland
| | - Ville Isola
- Department of Biology of Physical Activity, Neuromuscular Research Center, University of Jyväskylä Jyväskylä, Finland
| | - Marianna Suonpää
- Department of Health Sciences, University of Jyväskylä Jyväskylä, Finland
| | - Neea J Järvinen
- Department of Biology of Physical Activity, Neuromuscular Research Center, University of Jyväskylä Jyväskylä, Finland
| | - Marja Kokkonen
- Department of Physical Education, University of Jyväskylä Jyväskylä, Finland
| | - Annika Wennerström
- Genomics and Biomarkers Unit, Department of Health, National Institute for Health and WelfareHelsinki, Finland; Institute for Molecular Medicine Finland and Diabetes and Obesity Research Program, University of HelsinkiHelsinki, Finland
| | - Kai Nyman
- Central Hospital of Central Finland Jyväskylä, Finland
| | - Markus Perola
- Genomics and Biomarkers Unit, Department of Health, National Institute for Health and WelfareHelsinki, Finland; Institute for Molecular Medicine Finland and Diabetes and Obesity Research Program, University of HelsinkiHelsinki, Finland; The Estonian Genome Center of the University of TartuTartu, Estonia
| | - Juha P Ahtiainen
- Department of Biology of Physical Activity, Neuromuscular Research Center, University of Jyväskylä Jyväskylä, Finland
| | - Keijo Häkkinen
- Department of Biology of Physical Activity, Neuromuscular Research Center, University of Jyväskylä Jyväskylä, Finland
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He F, Zuo L, Ward E, Arciero PJ. Serum Polychlorinated Biphenyls Increase and Oxidative Stress Decreases with a Protein-Pacing Caloric Restriction Diet in Obese Men and Women. INTERNATIONAL JOURNAL OF ENVIRONMENTAL RESEARCH AND PUBLIC HEALTH 2017; 14:ijerph14010059. [PMID: 28075418 PMCID: PMC5295310 DOI: 10.3390/ijerph14010059] [Citation(s) in RCA: 6] [Impact Index Per Article: 0.9] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Subscribe] [Scholar Register] [Received: 10/05/2016] [Revised: 12/28/2016] [Accepted: 01/04/2017] [Indexed: 12/24/2022]
Abstract
The purposes were to compare the effects of a: (1) 12-week P-CR weight loss (WL) diet (Phase 1) between obese men and women and; (2) 52-week modified P-CR (mP-CR) vs. heart healthy (HH) weight maintenance (WM) diet (Phase 2) on serum PCBs and oxidative stress biomarkers (thiobarbituric acid reactive substances, TBARS; total antioxidant capacity, TAC) in 40 obese participants (men, n = 21; women, n = 19). Participants received dietary counseling and monitoring of compliance. PCBs, TBARS, and TAC were assessed at weeks -1 (CON), 12 (WL), and 64 (WM). Following WL (Week 12), concomitant with reductions in TBARS (0.24 ± 0.15 vs. 0.18 ± 0.11 µM; p < 0.01), PCB serum concentrations (86.7 ± 45.6 vs. 115.6 ± 65.9 ng/g lipid; p < 0.01) and TAC (18.9 ± 2.6 vs. 19.9 ± 2.3 nmol/mL; p < 0.02) were increased similarly in men and women. At the end of WM (Week 64), a significant effect of time × group interaction was observed for % change in PCB 170 and 187; whereby mP-CR values were higher compared to HH (PCB170: 19.31% ± 26.48% vs. -6.61% ± 28.88%, p = 0.02; PCB187: -3.04% ± 17.78% vs. -21.4% ± 27.31%, p = 0.04). PCB changes were positively correlated with TBARS levels (r > 0.42, p < 0.05) and negatively correlated with body weight, fat mass, and abdominal fat (r < -0.46, p < 0.02). Our results support mobilization of stored PCBs as well as enhanced redox status following a 12-week P-CR WL diet. Additionally, a 52-week mP-CR WM diet demonstrated an advantage in preventing weight gain relapse accompanied by an increase in circulating PCBs compared to a traditional HH diet.
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Affiliation(s)
- Feng He
- Human Nutrition and Metabolism Laboratory, Health and Exercise Sciences Department, Skidmore College, 815 North Broadway, Saratoga Springs, NY 12866, USA.
- Department of Kinesiology, California State University-Chico, Chico, CA 95929, USA.
| | - Li Zuo
- Radiologic Sciences and Respiratory Therapy Division, School of Health and Rehabilitation Sciences, The Ohio State University College of Medicine, The Ohio State University Wexner Medical Center, Columbus, OH 43210, USA.
| | - Emery Ward
- Human Nutrition and Metabolism Laboratory, Health and Exercise Sciences Department, Skidmore College, 815 North Broadway, Saratoga Springs, NY 12866, USA.
| | - Paul J Arciero
- Human Nutrition and Metabolism Laboratory, Health and Exercise Sciences Department, Skidmore College, 815 North Broadway, Saratoga Springs, NY 12866, USA.
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de la Iglesia R, Loria-Kohen V, Zulet MA, Martinez JA, Reglero G, Ramirez de Molina A. Dietary Strategies Implicated in the Prevention and Treatment of Metabolic Syndrome. Int J Mol Sci 2016; 17:E1877. [PMID: 27834920 PMCID: PMC5133877 DOI: 10.3390/ijms17111877] [Citation(s) in RCA: 105] [Impact Index Per Article: 13.1] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/05/2016] [Revised: 10/07/2016] [Accepted: 10/31/2016] [Indexed: 02/06/2023] Open
Abstract
Metabolic syndrome (MetS) is established as the combination of central obesity and different metabolic disturbances, such as insulin resistance, hypertension and dyslipidemia. This cluster of factors affects approximately 10%-50% of adults worldwide and the prevalence has been increasing in epidemic proportions over the last years. Thus, dietary strategies to treat this heterogenic disease are under continuous study. In this sense, diets based on negative-energy-balance, the Mediterranean dietary pattern, n-3 fatty acids, total antioxidant capacity and meal frequency have been suggested as effective approaches to treat MetS. Furthermore, the type and percentage of carbohydrates, the glycemic index or glycemic load, and dietary fiber content are some of the most relevant aspects related to insulin resistance and impaired glucose tolerance, which are important co-morbidities of MetS. Finally, new studies focused on the molecular action of specific nutritional bioactive compounds with positive effects on the MetS are currently an objective of scientific research worldwide. The present review summarizes some of the most relevant dietary approaches and bioactive compounds employed in the treatment of the MetS to date.
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Affiliation(s)
- Rocio de la Iglesia
- GENYAL Platform on Nutrition and Health, IMDEA Food Institute, CEI UAM + CSIC, 28049 Madrid, Spain.
| | - Viviana Loria-Kohen
- GENYAL Platform on Nutrition and Health, IMDEA Food Institute, CEI UAM + CSIC, 28049 Madrid, Spain.
| | - Maria Angeles Zulet
- Department of Nutrition, Food Science and Physiology, University of Navarra, 31008 Pamplona, Spain.
- CIBER Fisiopatología de la Obesidad y la Nutrición (CIBERobn), 28029 Madrid, Spain.
| | - Jose Alfredo Martinez
- Department of Nutrition, Food Science and Physiology, University of Navarra, 31008 Pamplona, Spain.
- CIBER Fisiopatología de la Obesidad y la Nutrición (CIBERobn), 28029 Madrid, Spain.
| | - Guillermo Reglero
- GENYAL Platform on Nutrition and Health, IMDEA Food Institute, CEI UAM + CSIC, 28049 Madrid, Spain.
| | - Ana Ramirez de Molina
- GENYAL Platform on Nutrition and Health, IMDEA Food Institute, CEI UAM + CSIC, 28049 Madrid, Spain.
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Breakfast Macronutrient Composition Influences Thermic Effect of Feeding and Fat Oxidation in Young Women Who Habitually Skip Breakfast. Nutrients 2016; 8:nu8080490. [PMID: 27517958 PMCID: PMC4997403 DOI: 10.3390/nu8080490] [Citation(s) in RCA: 15] [Impact Index Per Article: 1.9] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 05/20/2016] [Revised: 08/04/2016] [Accepted: 08/05/2016] [Indexed: 12/22/2022] Open
Abstract
The purpose of this study was to determine if breakfast macronutrient composition improved thermic effect of feeding (TEF) and appetite after a one-week adaptation in young women who habitually skip breakfast. A randomized, controlled study was conducted in females (24.1 ± 2 years), who skip breakfast (≥5 times/week). Participants were placed into one of three groups for eight days (n = 8 per group): breakfast skipping (SKP; no breakfast), carbohydrate (CHO; 351 kcal; 59 g CHO, 10 g PRO, 8 g fat) or protein (PRO; 350 kcal; 39 g CHO, 30 g PRO, 8 g fat). On days 1 (D1) and 8 (D8), TEF, substrate oxidation, appetite and blood glucose were measured. PRO had higher (p < 0.05) TEF compared to SKP and CHO on D1 and D8, with PRO having 29% higher TEF than CHO on D8. On D1, PRO had 30.6% higher fat oxidation than CHO and on D8, PRO had 40.6% higher fat oxidation than CHO. SKP had higher (p < 0.05) fat oxidation on D1 and D8 compared to PRO and CHO. There was an interaction (p < 0.0001) of time and breakfast on appetite response. In addition, CHO had a significant increase (p < 0.05) in PP hunger response on D8 vs. D1. CHO and PRO had similar PP (postprandial) glucose responses on D1 and D8. Consumption of PRO breakfast for 8 days increased TEF compared to CHO and SKP, while consumption of CHO for one week increased PP hunger response.
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Arciero PJ, Edmonds R, He F, Ward E, Gumpricht E, Mohr A, Ormsbee MJ, Astrup A. Protein-Pacing Caloric-Restriction Enhances Body Composition Similarly in Obese Men and Women during Weight Loss and Sustains Efficacy during Long-Term Weight Maintenance. Nutrients 2016; 8:nu8080476. [PMID: 27483317 PMCID: PMC4997389 DOI: 10.3390/nu8080476] [Citation(s) in RCA: 18] [Impact Index Per Article: 2.3] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/15/2016] [Revised: 07/21/2016] [Accepted: 07/27/2016] [Indexed: 01/07/2023] Open
Abstract
Short-Term protein-pacing (P; ~6 meals/day, >30% protein/day) and caloric restriction (CR, ~25% energy deficit) improves total (TBF), abdominal (ABF) and visceral (VAT) fat loss, energy expenditure, and biomarkers compared to heart healthy (HH) recommendations (3 meals/day, 15% protein/day) in obese adults. Less is known whether obese men and women respond similarly to P-CR during weight loss (WL) and whether a modified P-CR (mP-CR) is more efficacious than a HH diet during long-term (52 week) weight maintenance (WM). The purposes of this study were to evaluate the efficacy of: (1) P-CR on TBF, ABF, resting metabolic rate (RMR), and biomarkers between obese men and women during WL (weeks 0–12); and (2) mP-CR compared to a HH diet during WM (weeks 13–64). During WL, men (n = 21) and women (n = 19) were assessed for TBF, ABF, VAT, RMR, and biomarkers at weeks 0 (pre) and 12 (post). Men and women had similar reductions (p < 0.01) in weight (10%), TBF (19%), ABF (25%), VAT (33%), glucose (7%–12%), insulin (40%), leptin (>50%) and increase in % lean body mass (9%). RMR (kcals/kg bodyweight) was unchanged and respiratory quotient decreased 9%. Twenty-four subjects (mP-CR, n = 10; HH, n = 14) completed WM. mP-CR regained significantly less body weight (6%), TBF (12%), and ABF (17%) compared to HH (p < 0.05). Our results demonstrate P-CR enhances weight loss, body composition and biomarkers, and maintains these changes for 52-weeks compared to a traditional HH diet.
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Affiliation(s)
- Paul J Arciero
- Human Nutrition and Metabolism Laboratory, Health and Exercise Sciences Department, Skidmore College, Saratoga Springs, NY 12866, USA.
| | - Rohan Edmonds
- Human Nutrition and Metabolism Laboratory, Health and Exercise Sciences Department, Skidmore College, Saratoga Springs, NY 12866, USA.
| | - Feng He
- Human Nutrition and Metabolism Laboratory, Health and Exercise Sciences Department, Skidmore College, Saratoga Springs, NY 12866, USA.
- Department of Kinesiology, California State University-Chico, Chico, CA 95929, USA.
| | - Emery Ward
- Human Nutrition and Metabolism Laboratory, Health and Exercise Sciences Department, Skidmore College, Saratoga Springs, NY 12866, USA.
| | | | - Alex Mohr
- Isagenix International LLC, Gilbert, AZ 85297, USA.
| | - Michael J Ormsbee
- Department of Nutrition, Food and Exercise Sciences, Florida State University, Tallahassee, FL 32306, USA.
- Department of Biokinetics, Exercise and Leisure Sciences, University of KwaZulu-Natal, Durban 4000, South Africa.
| | - Arne Astrup
- Department of Nutrition, Exercise and Sports, University of Copenhagen, København 1017, Denmark.
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The Effect of Casein Protein Prior to Sleep on Fat Metabolism in Obese Men. Nutrients 2016; 8:nu8080452. [PMID: 27472361 PMCID: PMC4997367 DOI: 10.3390/nu8080452] [Citation(s) in RCA: 21] [Impact Index Per Article: 2.6] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 05/03/2016] [Revised: 07/07/2016] [Accepted: 07/21/2016] [Indexed: 01/19/2023] Open
Abstract
We have previously shown that ingesting protein at night before sleep is either beneficial or non-detrimental to metabolism, health, and body composition in obese women. However, the overnight protein-induced lipolytic actions and mechanism for improved metabolism and body composition have not been fully established. Therefore, in a crossover design, twelve obese men (age, 27.0 ± 2.2 years) were randomly assigned to ingest (within 30 min of sleep) casein protein (CAS, 120 kcal) or a non-nutritive placebo (PLA) before going to sleep. Markers of fat metabolism (lipolysis, substrate utilization, growth hormone), insulin, glucose, resting energy expenditure (REE), and appetite (questionnaire and ghrelin) were measured. During sleep and the next morning, interstitial glycerol from the subcutaneous abdominal adipose tissue (SCAAT) was measured using microdialysis. There were no differences in SCAAT glycerol (overnight: CAS, 177.4 ± 26.7; PLA, 183.8 ± 20.2 μmol/L; morning: CAS, 171.6 ± 19.1; PLA, 161.5 ± 18.6 μmol/L), substrate utilization, REE, or any blood markers between CAS and PLA. Desire to eat was greater for CAS compared to baseline (p = 0.03), but not different from PLA (baseline: 39 ± 6, CAS: 62 ± 8, PLA: 55 ± 5 mm). CAS consumption before sleep did not affect fat or glucose metabolism, REE, or suppress appetite in hyperinsulemic obese men. CAS may be consumed before sleep without impeding overnight or morning fat metabolism in young, obese men.
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Ormsbee MJ, Kinsey AW, Eddy WR, Madzima TA, Arciero PJ, Figueroa A, Panton LB. The influence of nighttime feeding of carbohydrate or protein combined with exercise training on appetite and cardiometabolic risk in young obese women. Appl Physiol Nutr Metab 2016; 40:37-45. [PMID: 25409324 DOI: 10.1139/apnm-2014-0256] [Citation(s) in RCA: 30] [Impact Index Per Article: 3.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/22/2022]
Abstract
Single macronutrient intake prior to sleep reduces appetite but may negatively impact insulin sensitivity in sedentary obese women. The present study examined the additive impact of nighttime feeding of whey (WH), casein (CAS), or carbohydrate (CHO) combined with exercise training on appetite, cardiometabolic health, and strength in obese women. Thirty-seven sedentary obese women (WH, n = 13, body mass index (BMI) 34.4 ± 1.3 kg/m(2); CAS, n = 14, BMI 36.5 ± 1.8 kg/m(2); CHO, n = 10, BMI 33.1 ± 1.7 kg/m(2)) consumed WH, CAS, or CHO (140-150 kcal/serving), every night of the week, within 30 min of sleep, for 4 weeks. Supervised exercise training (2 days of resistance training and 1 day of high-intensity interval training) was completed 3 days per week. Pre- and post-testing measurements included appetite ratings, mood state, resting metabolic rate, fasting lipids, glucose, and hormonal responses (insulin, leptin, adiponectin, hs-CRP, IGF-1, and cortisol), body composition, and strength. Nighttime intake of CAS significantly (p < 0.05) increased morning satiety (pretraining, 25 ± 5; post-training 41 ± 6) more than WH (pretraining, 34 ± 5; post-training, 35 ± 6) or CHO (pre 40 ± 8, post 43 ± 7). Exercise training increased lean mass and strength, decreased body fat, and improved mood state in all groups. No other differences were noted. Nighttime feeding of CAS combined with exercise training increased morning satiety more than WH or CHO. Nighttime feeding for 4 weeks did not impact insulin sensitivity (assessed via homeostatic model assessment of insulin resistance) when combined with exercise training in obese women. ClinicalTrial.gov: NCT01830946.
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Affiliation(s)
- Michael J Ormsbee
- a Department of Nutrition, Food and Exercise Sciences, Florida State University, Tallahassee, FL 32306, USA
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Protein-Pacing and Multi-Component Exercise Training Improves Physical Performance Outcomes in Exercise-Trained Women: The PRISE 3 Study. Nutrients 2016; 8:nu8060332. [PMID: 27258301 PMCID: PMC4924173 DOI: 10.3390/nu8060332] [Citation(s) in RCA: 11] [Impact Index Per Article: 1.4] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 04/26/2016] [Revised: 05/22/2016] [Accepted: 05/27/2016] [Indexed: 12/15/2022] Open
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.
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Arciero PJ, Edmonds RC, Bunsawat K, Gentile CL, Ketcham C, Darin C, Renna M, Zheng Q, Zhang JZ, Ormsbee MJ. Protein-Pacing from Food or Supplementation Improves Physical Performance in Overweight Men and Women: The PRISE 2 Study. Nutrients 2016; 8:nu8050288. [PMID: 27187451 PMCID: PMC4882701 DOI: 10.3390/nu8050288] [Citation(s) in RCA: 9] [Impact Index Per Article: 1.1] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 04/06/2016] [Revised: 05/04/2016] [Accepted: 05/05/2016] [Indexed: 12/26/2022] Open
Abstract
We recently reported that protein-pacing (P; six meals/day @ 1.4 g/kg body weight (BW), three of which included whey protein (WP) supplementation) combined with a multi-mode fitness program consisting of resistance, interval sprint, stretching, and endurance exercise training (RISE) improves body composition in overweight individuals. The purpose of this study was to extend these findings and determine whether protein-pacing with only food protein (FP) is comparable to WP supplementation during RISE training on physical performance outcomes in overweight/obese individuals. Thirty weight-matched volunteers were prescribed RISE training and a P diet derived from either whey protein supplementation (WP, n = 15) or food protein sources (FP, n = 15) for 16 weeks. Twenty-one participants completed the intervention (WP, n = 9; FP, n = 12). Measures of body composition and physical performance were significantly improved in both groups (p < 0.05), with no effect of protein source. Likewise, markers of cardiometabolic disease risk (e.g., LDL (low-density lipoprotein) cholesterol, glucose, insulin, adiponectin, systolic blood pressure) were significantly improved (p < 0.05) to a similar extent in both groups. These results demonstrate that both whey protein and food protein sources combined with multimodal RISE training are equally effective at improving physical performance and cardiometabolic health in obese individuals.
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Affiliation(s)
- Paul J Arciero
- Human Nutrition and Metabolism Laboratory, Department of Health and Exercise Sciences, Skidmore College, Saratoga Springs, NY 12866, USA.
| | - Rohan C Edmonds
- Human Nutrition and Metabolism Laboratory, Department of Health and Exercise Sciences, Skidmore College, Saratoga Springs, NY 12866, USA.
| | - Kanokwan Bunsawat
- Integrative Physiology Laboratory, Department of Kinesiology and Nutrition, University of Illinois at Chicago, Chicago, IL 60612, USA.
| | - Christopher L Gentile
- Department of Food Science and Human Nutrition, Colorado State University, Fort Collins, CO 80523, USA.
| | - Caitlin Ketcham
- Human Nutrition and Metabolism Laboratory, Department of Health and Exercise Sciences, Skidmore College, Saratoga Springs, NY 12866, USA.
| | - Christopher Darin
- Human Nutrition and Metabolism Laboratory, Department of Health and Exercise Sciences, Skidmore College, Saratoga Springs, NY 12866, USA.
| | - Mariale Renna
- Human Nutrition and Metabolism Laboratory, Department of Health and Exercise Sciences, Skidmore College, Saratoga Springs, NY 12866, USA.
| | - Qian Zheng
- Human Nutrition and Metabolism Laboratory, Department of Health and Exercise Sciences, Skidmore College, Saratoga Springs, NY 12866, USA.
| | - Jun Zhu Zhang
- Human Nutrition and Metabolism Laboratory, Department of Health and Exercise Sciences, Skidmore College, Saratoga Springs, NY 12866, USA.
| | - Michael J Ormsbee
- Florida State University, Institute of Sports Sciences & Medicine, Department of Nutrition, Food and Exercise Sciences, Tallahassee, FL 32304, USA.
- Discipline of Biokinetics, Exercise, and Leisure Studies, University of KwaZulu-Natal, Durban 4041, South Africa.
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Hutchison AT, Heilbronn LK. Metabolic impacts of altering meal frequency and timing – Does when we eat matter? Biochimie 2016; 124:187-197. [DOI: 10.1016/j.biochi.2015.07.025] [Citation(s) in RCA: 47] [Impact Index Per Article: 5.9] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 04/20/2015] [Accepted: 07/25/2015] [Indexed: 12/26/2022]
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Binkley TL, Daughters SW, Weidauer LA, Vukovich MD. Changes in Body Composition in Division I Football Players Over a Competitive Season and Recovery in Off-Season. J Strength Cond Res 2016; 29:2503-12. [PMID: 26313574 DOI: 10.1519/jsc.0000000000000886] [Citation(s) in RCA: 20] [Impact Index Per Article: 2.5] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
This study investigated changes in body composition over 1 competitive football season in D-I collegiate football players (N = 53; by position, 21 linemen vs. 32 nonline; or by seniority, 30 upperclassmen vs. 23 underclassmen) and additional changes by the following spring season (N = 46; 20 linemen vs. 26 nonline; 27 upperclassmen vs. 19 underclassmen). Body composition by dual-energy x-ray absorptiometry (DXA) was completed pre- and post-season and the following spring. For the team as a whole, player weight decreased 1.3 kg (1.2%) and lean mass decreased 1.4 kg (1.6%) over the season. Absolute fat mass showed no change; however, percent body fat showed a 0.5% increase. There was an interaction between player position and seniority for changes in lean mass (p < 0.01). In nonline positions upperclassmen lost more lean mass than underclassmen, whereas in line positions underclassmen lost more lean mass than upperclassmen. Spring measures indicate that weight did not increase during the off-season, but improvement in body composition was noted. Lean mass increased by 2.2 kg (2.6%), whereas absolute fat mass decreased by 1.4 kg (6.7%). Although weight and lean mass losses during the competitive season were recovered in the off-season, changes in collegiate football programs that include nutrition counseling, dietary recommendations, monitoring of weight, and skin-fold testing as an estimate of body fat change would be beneficial to players. Strength and conditioning coaches and staff need to consider strategies to incorporate these practices into their programs.
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Affiliation(s)
- Teresa L Binkley
- 1Ethel Austin Martin Program in Human Nutrition, South Dakota State University, Brookings, South Dakota; and 2Department of Health & Nutritional Sciences, South Dakota State University, Brookings, South Dakota
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Schoenfeld BJ, Aragon AA, Krieger JW. Effects of meal frequency on weight loss and body composition: a meta-analysis. Nutr Rev 2016; 73:69-82. [PMID: 26024494 DOI: 10.1093/nutrit/nuu017] [Citation(s) in RCA: 73] [Impact Index Per Article: 9.1] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/13/2022] Open
Abstract
It has been hypothesized that eating small, frequent meals enhances fat loss and helps to achieve better weight maintenance. Several observational studies lend support to this hypothesis, with an inverse relationship noted between the frequency of eating and adiposity. The purpose of this narrative review is to present and discuss a meta-analysis with regression that evaluated experimental research on meal frequency with respect to changes in fat mass and lean mass. A total of 15 studies were identified that investigated meal frequency in accordance with the criteria outlined. Feeding frequency was positively associated with reductions in fat mass and body fat percentage as well as an increase in fat-free mass. However, sensitivity analysis of the data showed that the positive findings were the product of a single study, casting doubt as to whether more frequent meals confer beneficial effects on body composition. In conclusion, although the initial results of this meta-analysis suggest a potential benefit of increased feeding frequencies for enhancing body composition, these findings need to be interpreted with circumspection.
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Affiliation(s)
- Brad Jon Schoenfeld
- Affiliations: B.J. Schoenfeld is with the Department of Health Science, Lehman College, Bronx, NY, USA. A.A. Aragon is with California State University, Northridge, CA, USA. J.W. Krieger is with Weightology, LLC, Issaquah, WA, USA.
| | - Alan Albert Aragon
- Affiliations: B.J. Schoenfeld is with the Department of Health Science, Lehman College, Bronx, NY, USA. A.A. Aragon is with California State University, Northridge, CA, USA. J.W. Krieger is with Weightology, LLC, Issaquah, WA, USA
| | - James W Krieger
- Affiliations: B.J. Schoenfeld is with the Department of Health Science, Lehman College, Bronx, NY, USA. A.A. Aragon is with California State University, Northridge, CA, USA. J.W. Krieger is with Weightology, LLC, Issaquah, WA, USA
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Gentile CL, Ward E, Holst JJ, Astrup A, Ormsbee MJ, Connelly S, Arciero PJ. Resistant starch and protein intake enhances fat oxidation and feelings of fullness in lean and overweight/obese women. Nutr J 2015; 14:113. [PMID: 26514213 PMCID: PMC4627411 DOI: 10.1186/s12937-015-0104-2] [Citation(s) in RCA: 43] [Impact Index Per Article: 4.8] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/11/2015] [Accepted: 10/23/2015] [Indexed: 11/20/2022] Open
Abstract
Background Diets high in either resistant starch or protein have been shown to aid in weight management. We examined the effects of meals high in non-resistant or resistant starch with and without elevated protein intake on substrate utilization, energy expenditure, and satiety in lean and overweight/obese women. Methods Women of varying levels of adiposity consumed one of four pancake test meals in a single-blind, randomized crossover design: 1) waxy maize (control) starch (WMS); 2) waxy maize starch and whey protein (WMS+WP); 3) resistant starch (RS); or 4) RS and whey protein (RS+WP). Results Total post-prandial energy expenditure did not differ following any of the four test meals (WMS = 197.9 ± 8.9; WMS+WP = 188 ± 8.1; RS = 191.9 ± 8.9; RS+WP = 195.8 ± 8.7, kcals/180 min), although the combination of RS+WP, but not either intervention alone, significantly increased (P <0.01) fat oxidation (WMS = 89.5 ± 5.4; WMS+WP = 84.5 ± 7.2; RS = 97.4 ± 5.4; RS+WP = 107.8 ± 5.4, kcals/180 min). Measures of fullness increased (125 % vs. 45 %) and hunger decreased (55 % vs. 16 %) following WP supplemented versus non-whey conditions (WMS+WP, RS+WP vs. WMS, RS), whereas circulating hunger and satiety factors were not different among any of the test meals. However, peptide YY (PYY) was significantly elevated at 180 min following RS+WP meal. Conclusions The combined consumption of dietary resistant starch and protein increases fat oxidation, PYY, and enhances feelings of satiety and fullness to levels that may be clinically relevant if maintained under chronic conditions. This trial was registered at clinicaltrials.gov as NCT02418429.
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Affiliation(s)
- Christopher L Gentile
- Department of Food Science and Human Nutrition, Colorado State University, Fort Collins, CO, USA.
| | - Emery Ward
- Human Nutrition and Metabolism Laboratory, Department of Health and Exercise Sciences, Skidmore College, 815 North Broadway, Saratoga Springs, NY, 12866, USA.
| | - Jens Juul Holst
- Department of Biomedical Sciences, University of Copenhagen, Copenhagen, Denmark.
| | - Arne Astrup
- Department of Nutrition, Exercise and Sports, University of Copenhagen, Copenhagen, Denmark.
| | - Michael J Ormsbee
- Department of Nutrition, Food and Exercise Sciences, Institute of Sports Sciences & Medicine, Florida State University, Tallahassee, FL, USA. .,Discipline of Biokinetics, Exercise & Leisure Studies, University of KwaZulu-Natal, Durban, South Africa.
| | | | - Paul J Arciero
- Human Nutrition and Metabolism Laboratory, Department of Health and Exercise Sciences, Skidmore College, 815 North Broadway, Saratoga Springs, NY, 12866, USA.
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Abstract
PURPOSE OF REVIEW We provide an update on the recent advances in nutrition research regarding the role of protein intake in the development and treatment of sarcopenia of aging. RECENT FINDINGS Specific muscle mass, strength and function cut-points for the diagnosis of sarcopenia have been identified. There is mounting evidence, as highlighted by multiple consensus statements, that the Recommended Dietary Allowance (0.8 g/kg body weight) may be inadequate to promote optimal health in older adults. Recent research indicates that in addition to total daily protein intake the timing of protein intake is also important to best stimulate muscle protein synthesis, and maintain muscle mass and function in older adults. SUMMARY Recent evidence suggests that the Recommended Dietary Allowance for protein is inadequate, and that the timing and distribution of protein consumption throughout daily meals may be as important as the total quantity. Research has continued to advance our understanding of protein's effects on muscle metabolism; however, there remains a need for large, long-term, randomized clinical trials examining whether the positive effects of dietary protein on muscle metabolism seen in acute studies will translate over the long term into gains of muscle mass, function, and the overall health of older adults.
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Affiliation(s)
- Rachel R. Deer
- Sealy Center on Aging, University of Texas Medical Branch, Galveston, TX
| | - Elena Volpi
- Sealy Center on Aging, University of Texas Medical Branch, Galveston, TX
- Department of Internal Medicine, University of Texas Medical Branch, Galveston, TX
- Department of Nutrition and Metabolism, University of Texas Medical Branch, Galveston, TX
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67
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Performance Enhancing Diets and the PRISE Protocol to Optimize Athletic Performance. J Nutr Metab 2015; 2015:715859. [PMID: 25949823 PMCID: PMC4408745 DOI: 10.1155/2015/715859] [Citation(s) in RCA: 16] [Impact Index Per Article: 1.8] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 10/09/2014] [Accepted: 03/03/2015] [Indexed: 12/14/2022] Open
Abstract
The training regimens of modern-day athletes have evolved from the sole emphasis on a single fitness component (e.g., endurance athlete or resistance/strength athlete) to an integrative, multimode approach encompassing all four of the major fitness components: resistance (R), interval sprints (I), stretching (S), and endurance (E) training. Athletes rarely, if ever, focus their training on only one mode of exercise but instead routinely engage in a multimode training program. In addition, timed-daily protein (P) intake has become a hallmark for all athletes. Recent studies, including from our laboratory, have validated the effectiveness of this multimode paradigm (RISE) and protein-feeding regimen, which we have collectively termed PRISE. Unfortunately, sports nutrition recommendations and guidelines have lagged behind the PRISE integrative nutrition and training model and therefore limit an athletes' ability to succeed. Thus, it is the purpose of this review to provide a clearly defined roadmap linking specific performance enhancing diets (PEDs) with each PRISE component to facilitate optimal nourishment and ultimately optimal athletic performance.
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68
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Schoenfeld BJ, Aragon AA, Wilborn CD, Krieger JW, Sonmez GT. Body composition changes associated with fasted versus non-fasted aerobic exercise. J Int Soc Sports Nutr 2014; 11:54. [PMID: 25429252 PMCID: PMC4242477 DOI: 10.1186/s12970-014-0054-7] [Citation(s) in RCA: 27] [Impact Index Per Article: 2.7] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/22/2014] [Accepted: 10/23/2014] [Indexed: 01/04/2023] Open
Abstract
It has been hypothesized that performing aerobic exercise after an overnight fast accelerates the loss of body fat. The purpose of this study was to investigate changes in fat mass and fat-free mass following four weeks of volume-equated fasted versus fed aerobic exercise in young women adhering to a hypocaloric diet. Twenty healthy young female volunteers were randomly assigned to 1 of 2 experimental groups: a fasted training (FASTED) group that performed exercise after an overnight fast (n = 10) or a post-prandial training (FED) group that consumed a meal prior to exercise (n = 10). Training consisted of 1 hour of steady-state aerobic exercise performed 3 days per week. Subjects were provided with customized dietary plans designed to induce a caloric deficit. Nutritional counseling was provided throughout the study period to help ensure dietary adherence and self-reported food intake was monitored on a regular basis. A meal replacement shake was provided either immediately prior to exercise for the FED group or immediately following exercise for the FASTED group, with this nutritional provision carried out under the supervision of a research assistant. Both groups showed a significant loss of weight (P = 0.0005) and fat mass (P = 0.02) from baseline, but no significant between-group differences were noted in any outcome measure. These findings indicate that body composition changes associated with aerobic exercise in conjunction with a hypocaloric diet are similar regardless whether or not an individual is fasted prior to training.
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Affiliation(s)
| | | | - Colin D Wilborn
- Exercise and Sport Science Department, University of Mary Hardin-Baylor, Belton, TX USA
| | | | - Gul T Sonmez
- Department of Health Science, Lehman College, Bronx, NY USA
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69
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Influence of night-time protein and carbohydrate intake on appetite and cardiometabolic risk in sedentary overweight and obese women. Br J Nutr 2014; 112:320-7. [PMID: 24833598 DOI: 10.1017/s0007114514001068] [Citation(s) in RCA: 29] [Impact Index Per Article: 2.9] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/11/2022]
Abstract
The present study investigated whether whey (WH) protein, casein (CAS) protein or a carbohydrate placebo (PLA) consumed 30 min before sleep could acutely alter appetite or cardiometabolic risk the following morning. A total of forty-four sedentary overweight and obese women (BMI: 25·7-54·6 kg/m2) completed this stratified, randomised, double-blind, placebo-controlled study (WH: n 16, age 27·4 (sd 5·0) years; CAS: n 15, age 30·3 (sd 8·1) years; PLA: n 13, age 28·5 (sd 7·2) years). The participants came to the laboratory at baseline (visit 1) and again in the morning after night-time ingestion of either protein or PLA (visit 2). Visit 2 was conducted at least 48 h after visit 1. During visits 1 and 2, the following parameters were measured: appetite (hunger, satiety and desire to eat); resting metabolism; blood lipid and glucose levels; the levels of insulin, leptin, C-reactive protein, insulin-like growth factor-1, cortisol and adiponectin. Data were analysed using repeated-measures ANOVA. No group × time interactions were observed for the measured variables; however, a main effect of time was observed for increased satiety (P= 0·03), reduced desire to eat (P= 0·006), and increased insulin levels (P= 0·004) and homeostatic model assessment of insulin resistance values (P= 0·01) after the consumption of either protein or PLA. The results of the present study reveal that night-time consumption of protein or carbohydrate by sedentary overweight and obese women improves their appetite measures but negatively affects insulin levels. Long-term studies are needed to evaluate the effects of chronic consumption of low-energy snacks at night on body composition and cardiometabolic risk.
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Arciero PJ, Baur D, Connelly S, Ormsbee MJ. Timed-daily ingestion of whey protein and exercise training reduces visceral adipose tissue mass and improves insulin resistance: the PRISE study. J Appl Physiol (1985) 2014; 117:1-10. [PMID: 24833780 DOI: 10.1152/japplphysiol.00152.2014] [Citation(s) in RCA: 39] [Impact Index Per Article: 3.9] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/22/2022] Open
Abstract
The present study examined the effects of timed ingestion of supplemental protein (20-g servings of whey protein, 3×/day), added to the habitual diet of free-living overweight/obese adults and subsequently randomized to either whey protein only (P; n = 24), whey protein and resistance exercise (P + RT; n = 27), or a whey protein and multimode exercise training program [protein and resistance exercise, intervals, stretching/yoga/Pilates, endurance exercise (PRISE); n = 28]. Total and regional body composition and visceral adipose tissue (VAT) mass (dual-energy X-ray absorptiometry), insulin sensitivity [homeostasis model assessment-estimated insulin resistance (HOMA-IR)], plasma lipids and adipokines, and feelings of hunger and satiety (visual analog scales) were measured before and after the 16-wk intervention. All groups lost body weight, fat mass (FM), and abdominal fat; however, PRISE lost significantly (P < 0.01) more body weight (3.3 ± 0.7 vs. 1.1 ± 0.7 kg, P + RT) and FM (2.8 ± 0.7 vs. 0.9 ± 0.5 kg, P + RT) and gained (P < 0.05) a greater percentage of lean body mass (2 ± 0.5 vs. 0.9 ± 0.3 and 0.6 ± 0.4%, P + RT and P, respectively). Only P + RT (0.1 ± 0.04 kg) and PRISE (0.21 ± 0.07 kg) lost VAT mass (P < 0.05). Fasting glucose decreased only in P + RT (5.1 ± 2.5 mg/dl) and PRISE (15.3 ± 2.1 mg/dl), with the greatest decline occurring in PRISE (P < 0.05). Similarly, HOMA-IR improved (0.6 ± 0.3, 0.6 ± 0.4 units), and leptin decreased (4.7 ± 2.2, 4.7 ± 3.1 ng/dl), and adiponectin increased (3.8 ± 1.1, 2.4 ± 1.1 μg/ml) only in P + RT and PRISE, respectively, with no change in P. In conclusion, we find evidence to support exercise training and timed ingestion of whey protein added to the habitual diet of free-living overweight/obese adults, independent of caloric restriction on total and regional body fat distribution, insulin resistance, and adipokines.
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Affiliation(s)
- Paul J Arciero
- Skidmore College, Human Nutrition and Metabolism Laboratory, Health and Exercise Sciences Department, Saratoga Springs, New York;
| | - Daniel Baur
- Florida State University, Department of Nutrition, Food and Exercise Sciences, Tallahassee, Florida
| | - Scott Connelly
- Scott Connelly Foundation, Corona Del Mar, California; and
| | - Michael J Ormsbee
- Florida State University, Department of Nutrition, Food and Exercise Sciences, Tallahassee, Florida; University of KwaZulu-Natal, Durban, South Africa
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71
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Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr 2014; 11:20. [PMID: 24864135 PMCID: PMC4033492 DOI: 10.1186/1550-2783-11-20] [Citation(s) in RCA: 96] [Impact Index Per Article: 9.6] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 08/24/2013] [Accepted: 04/29/2014] [Indexed: 12/19/2022] Open
Abstract
The popularity of natural bodybuilding is increasing; however, evidence-based recommendations for it are lacking. This paper reviewed the scientific literature relevant to competition preparation on nutrition and supplementation, resulting in the following recommendations. Caloric intake should be set at a level that results in bodyweight losses of approximately 0.5 to 1%/wk to maximize muscle retention. Within this caloric intake, most but not all bodybuilders will respond best to consuming 2.3-3.1 g/kg of lean body mass per day of protein, 15-30% of calories from fat, and the reminder of calories from carbohydrate. Eating three to six meals per day with a meal containing 0.4-0.5 g/kg bodyweight of protein prior and subsequent to resistance training likely maximizes any theoretical benefits of nutrient timing and frequency. However, alterations in nutrient timing and frequency appear to have little effect on fat loss or lean mass retention. Among popular supplements, creatine monohydrate, caffeine and beta-alanine appear to have beneficial effects relevant to contest preparation, however others do not or warrant further study. The practice of dehydration and electrolyte manipulation in the final days and hours prior to competition can be dangerous, and may not improve appearance. Increasing carbohydrate intake at the end of preparation has a theoretical rationale to improve appearance, however it is understudied. Thus, if carbohydrate loading is pursued it should be practiced prior to competition and its benefit assessed individually. Finally, competitors should be aware of the increased risk of developing eating and body image disorders in aesthetic sport and therefore should have access to the appropriate mental health professionals.
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Affiliation(s)
- Eric R Helms
- Sport Performance Research in New Zealand (SPRINZ) at AUT Millennium Institute, AUT University, 17 Antares Place, Mairangi Bay, Auckland 0632, New Zealand
| | | | - Peter J Fitschen
- Division of Nutritional Sciences, University of Illinois, Urbana, IL, USA
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Le Naou T, Le Floc'h N, Louveau I, van Milgen J, Gondret F. Meal frequency changes the basal and time-course profiles of plasma nutrient concentrations and affects feed efficiency in young growing pigs1. J Anim Sci 2014; 92:2008-16. [DOI: 10.2527/jas.2013-7505] [Citation(s) in RCA: 27] [Impact Index Per Article: 2.7] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/13/2022] Open
Affiliation(s)
- T. Le Naou
- INRA, UMR1348 Pegase, Saint-Gilles, France
- Agrocampus-Ouest, UMR1348 Pegase, Rennes, France
| | - N. Le Floc'h
- INRA, UMR1348 Pegase, Saint-Gilles, France
- Agrocampus-Ouest, UMR1348 Pegase, Rennes, France
| | - I. Louveau
- INRA, UMR1348 Pegase, Saint-Gilles, France
- Agrocampus-Ouest, UMR1348 Pegase, Rennes, France
| | - J. van Milgen
- INRA, UMR1348 Pegase, Saint-Gilles, France
- Agrocampus-Ouest, UMR1348 Pegase, Rennes, France
| | - F. Gondret
- INRA, UMR1348 Pegase, Saint-Gilles, France
- Agrocampus-Ouest, UMR1348 Pegase, Rennes, France
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Abstract
PURPOSE OF REVIEW The purpose of this study is to highlight recent advances in nutrition and protein research that have the potential to improve health outcomes and status in ageing adults. RECENT FINDINGS The beneficial effects of dietary protein on muscle health in older adults continue to be refined. Recent research has bolstered support for moderately increasing protein consumption beyond the current Recommended Dietary Allowance by adopting a meal-based approach in lieu of a less specific daily recommendation. Results from muscle protein anabolism, appetite regulation and satiety research support the contention that meeting a protein threshold (approximately 30 g/meal) represents a promising strategy for middle-aged and older adults concerned with maintaining muscle mass while controlling body fat. SUMMARY Optimizing dietary protein intake to improve health requires a detailed consideration of topics including muscle protein anabolism, appetite control and satiety. Although each area of research continues to advance independently, recent collaborative and translational efforts have highlighted broad, translational consistencies related to the daily distribution and quantity of dietary protein.
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Affiliation(s)
| | - Heather Leidy
- Department of Nutrition & Exercise Physiology, University of Missouri
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